Ogre's Log 3.0

Training Over 35 Lifter
661

12/1/16

Power cleans - just to get going. Started with the bar and worked up to a single with 185.

Zerchers
3 x 5 with 195
5,4,3,2,1 with 135

I set pins up at the lowest setting in my cage. That allowed me to go full ROM and just lean over a little to pick up the bar off of the rack. I am going to get some form of padding to allow me to go heavier. I was just using the bare bar last night and it did not feel good at all.

Question for those who do Zerchers…which grip do you use? I am using the grip where I clasp my hands together. I tried hands apart but that allowed the bar to dig deeper into my arms. Maybe try it again after I rig up some padding.

662

12/13/16
Chest
Incline BP 3 x 12 w 165
Flat DB press 3 x 8 w 50s
Flat DB flys (DRP) 25 reps w 25s

12/14/16
Back
Hang clean 3 x 3 w 135
Overhead shrug 3 x 15 w 65
Pull overs 3 x 12 w 25 and 3 x 8 w 50
Chest supported row (DRP) 35 reps w 25s

663

12/15/16
Shoulders:
OHP 6 x 12 w 95 alternating sets of front and rear
DB laterals 3 x 10 w 25s
DB front raises 3 x 12 w 25’s
Rear delt fly from bench - one 30 rep destroyer set w 10s

664

12/18/16
Arms:
A1 - CGBP 3 x 8
A2- Preacher curl 3 x 12
Mechanical drop set - biceps - EZ curl leaning back, Regular and Leaning forward.
Mechanical drop set - triceps - Skull crushers, Tricep pull over and close grip press.
Forearm DB curls 3 x 10
Loaded stretching.

665

12/21/16
ATG paused squat 2 x 12 w 185 and one DRP set of 18 reps
100 BW calf raises
Loaded stretching

This made my hip feel better. I am having some sciatic nerve problems. I am also having an ankle issue. Getting old sucks, but hey…at least I get TRT.

666

12/27/16
Shoulders
OHP
Empty bar x 10
65 x 10
85 x 10
95 x 10
105 x 10
115 x 10, x 9, x 8
95 to failure
Empty bar to failure
Stretching

667

12/28/16
Back
SGHP - Ramp to 275 single, 3 x 3 w 245
OH shrug DRP 35 reps w 65
Rack pull ups DRP 23 reps
Pull overs (bent) 3 x 10 w 50 (straight) 3 x 10 w 25

12/29/16
Legs
ATG Paused Squat 3 x 20 w 135

12/31/16
Chest & Arms
Guillotine press 3 x 10 w 155
Incline DB fly 3 x 10 w 25s
Cross hammer curl 3 x 10 w 50s
CG push ups 3 x 10
CG BB curl w empty bar 25 reps
OH tri ext w empty bar 40 reps

01/01/17
Legs
Zerchers
Bar x 10
95 x 10
115 x 10
135 x 10
155 x 8
175 x 6
Empty bar, slow reps to failure

Hanging leg raise 3 x 10
Side DB crunches 2 x 15 w 25

01/03/17
Chest & Shoulders
Incline BP - 135 x 10, 3 x 10 w 155
OHP - 3 x 10 w 95
Flat DB fly DRP - 24 reps w 25s
Lateral raise DRP 26 reps w 25s

01/05/17
Back
Deads 3 x 6 w 225
Pull ups 3 x 8
DB shrug DRP - 40 reps w 50s
Plate pull over DRP - 27 reps w 45

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