Old BOI

Training Over 35 Lifter
81

WEEK 6 DAY 1

SQUAT - 155/5 190/5 235/5 270/5 315/5 365/1 ( P FUCKING R +25)

A1) BENCH - 155/5 190/5 225/5 265/5 305/4 (FU inclines yesterday made me lose that rep) 275/6
A2) DB ROW - 80/15 100/12,12

CLOSE GRIP BENCH - 245/10 225/12

B1) BB ROW (SUPINATED GRIP) 135/5 160/5 190/5 235/5 260/5
B2) WEIGHTED PUSHUPS - 0/15 90/10,10,10

SUPINATED CHINS - 0/10 25/7 45/5 55/4 0/10 (36)

Many of you guys know I struggle mightily with my squat (well more than my other lifts) so this 365 is very big for me. I venture to guess if I didnt do the 315/5 beforehand I possibly would have gotten more. My bench suffered today probably because of the heavy inclines yesterday, Saturday should be my other stuff day not Sunday.

82

Great thread crazee work

today was a reprise from last week pull squat super set

1.23.12

moblity lots and lots

activation stuffs x walks a million lunges HLR face pulls No OH squats wrists bothering me

A1 Sumo dead
135x8,225x5,225x5 315 8x5 405 2x2

A2 box squat
barx 20,95 2x8,135 x5 225 8x5

C Dimel dead
155 1x26

D1 db snatch 70 5x3
D2 windmill 50 x5

E Ab Medley
reverse crunch plank 30 sec eagle sit up all bw 4x10-15

83

tonight was one of those nights i wish i could bottle and disperse when needed. everything felt light and i actually just shut it down with plenty still in the tank.

bench against bands- my plan was to work up to 405 but it felt way too light…just kept going.

0x10
135x6
185x4
225x4
315x1
405x1
455x1
475x1
495x1- this amazed me

floor press- long pause, legs straight
405x3
455x2
475x1 + 20lb PR

titan ram close grip bench press
475x1
500x1 + 5lb PR
515x1 + 20lb PR
535x1 + 40lb PR

dips
bw x 45,35,25

freak’n awesome night.

84

1/23/12 Heavy upper body, did reverse band bech tonight, 365x3x1, 385x3x1, 405x2x1, 425x1x1, 435x1x1

db incline press, 100x7x3
seated cable rows 180x8x2

DL warm ups,then pulled 305 for 15 singles, sumo

85

435 reverse band

86

Chest/Tri’s

A. Incline DB’s
**bunch of warm ups
Wave 1
8 x 80
6 x 85
4 x 90
Wave 2
8 x 85
6 x 90
4 x 95

B. Reverse Band Bench
**first time Ive done this in this gym
10 x 185 – warm up
10 x 225 w/ pause on every rep
8 x 245 w/ pause on every rep
2 x 5 x 275
10 x 245

C. Cable Flyes
Bunch x Bunch - 4 sets
D. HS Decline
Bunch @ 2pps - 3 sets

E. Incline Skulls
4 x 10 x 90lbs

Elbows are pretty sore.

87

Tuesday: 3:47 am 281 lbs

Squat warm up: 135x20
Hang clean: 4x155x3
OHP: 3x150x5
Rack Pull: 4x275x3
Treadmill interval: 17 minutes

88

tuesday.
second day of peak week.
walk to gym

Warm up complex x 4 rounds.

main workout hfs style 3 x3 set/rep with some extra intermediate warm ups.
1.Dl 132 lb warm up 1 x 8 and 176 lbs 1 x 5. Main group 220 lbs 3 x 3
2.Bench. 66lb warm up 1 x 8 and 88lb 1 x 5 Then ; 115 lbs 3 x 3
3.Front squat warm up 98lbs 1 x 5 115 lbs 3 x 3
4.Weighted step up. warm up 98 lbs 1 x 5 115 lbs 3 x 3
5.Db bench 40 lbs 3 x 3
6.Suitcase lift 98lbs 3 x 3

Iso work
7.Back hypers with weight 2 x 5 + 35 lbs and 2 x 5 + 44 lbs

Good strong and positive workout.

walk home long circuit 1 hr 30

Afternoon work :
Second trail walk,
Swim
Body weight exercises at home : chins and pull ups.

89

I really love this thread. Can’t visit everyones log like I’d like to anymore but seeing what you all are doing in the gym is amazing. Well done everyone.

Warm up
foam roller
shoulder mobility

Bench

45x5
65x5
85x5
105 3x5

Combo

Seated OHP 60 3x6
T bar row 180 3x6

Combo

Seated OHP 105 3x6
DB row 110 3x8

Combo

Tri ext 105 3x8
DB curls 45 3x8

Everything went well. Shoulder held up pretty good doing bench even with some weight on the bar, yea 105…Went up in weight on most lifts because of the decreased reps. Really like the fewer rep scheme just personal preferance but understand that sometimes I need the higher rep work.

Diets been pretty much on point, no cheat meal over the weekend yet my weight is still holding between 230-231. Going to get on the scale again and see if I can break into the 220’s.

90

[quote]Led wrote:
…and eating a LOT.
[/quote]

My favorite pastime!!!

91

This is fast becoming the place to be!

Tues, Jan 24 2012

DE Bench - 215x3x8
Standing Mil - 195x1x7
Dips - BWx5x5 Shoulders were a little achy
HS Row - 100psx7x5
HS Pulldown - 120psx7x5
Cable Row - 140x7x4, 220x3x4
Curls - 100x5 Just Because

92

C3-W11-W4-D2- Deload

Deads

5x150
5x190
5x225

Squats to 12" box

8x155
8x215
4x255

KB Swings

2x15x35

Man I hate deloads. Boring as hell.

93

24 Jan
Face pulls and pull ups
Squats: 3135, 135, 185, 225, 245, 275, 315
OHP: 3135, 155. 8175
Deads: 3135, 225, 315, 380, 405. 9*445

Went in today with a knee that wouldn’t support my weight for some reason. I think that I stretched out my leg a bit too much yesterday. The weird thing was that it’s not my “bad” leg. I tried doing one legged squats and I couldn’t do it. So my way of fixing it is to work harder. Squats went well once I just used my knee has a hinge and relied on my glutes and hams. I did sets of 3 instead of 5’s since I was going for it on deads. Overhead went well and I got 8 out of my AMAP set. I only did the three sets too. I was really happy with my deads. 9 @ 445 is a record for me.

VOIDH: (of course after seeing meat’s vids I’m really gun shy…geez!)

james

94

So many people tearing it up.

there are people benching what I rack pull geeze
Nice work everyone.

1.24.12 upper

mobility - yes
agile 8 several hundred dislocates at home

2x20 clap pushups + scap pushups

activation- HLR face pull, tricep rope crap - 2x15

BB complex BO row, RDL, clean pull, power clean 95x5,135x3,155x3,175 3x1 185 3x1 205 2x1

A snatch high pull from hip 135x5,185 3x3 225 2x2

B1 push press 135x5,185 3x5 then 135 8x5
B2 pull up 100 reps 12 sets

C meadows swings 3x20

D TRX medley 5 rounds of stuff
pushups inverted rows face pull fall outs crap other crap all by 8-10

notes

all felt good big swole
lets see how the elbow feels later

95

ME Lower
Super sluggish going into this one. Took a while to come around.

Box pulls (3.5 inches off floor)
135 x 3
225 x 3
275 x 3
315 x 3
365 x 3
405 x 1
425 x 1
445 x 1
475 x 0…still gets stuck right at the knees. More hamstrings required. Low back felt solid.
475 x 0…same
455 x 1
405 x 7
I`m going to work various box heights (all below knee) to resolve this.

GMs…I will also be doing GMs much more consistently (as main and assistance). I really feel these in my hams.
135 x 6
155 x 6
185 x 6
205 x 6
225 x 6

Front squat
135 x 6
155 x 6
185 x 6
205 x 6
225 x 3…gassed

96

Started working with a trainer who’s a seasoned powerlifter. Today’s session:

Deadlift
135 x 8 . x 5 . x 5 . x 5 . x 5 . x 5 . too light, but he wanted to check form.

SUPERSETTED WITH:

Cable row
100 x 10 . x 10 . x 10

The rowing was for lats. Some of the DL were sumo style - not too bad.

DB Deadlift
35 x 10 . x 10 . x 10

SUPERSETTED WITH

Pulldowns
90 x 10 x 10
100 x 10

The DBs felt WAY too light, I was begging for more weight, but no. Well, my lungs could barely keep up as it was.

Freemotion pulldown
70 x 15 . x 15 . x 15 . x 15

Then he had me do crunches of all things - it’s been ages. four sets of 25 each.

Feeling SWOLE.

97

Speed bench w/ dbl micro minis
95 x 3 x 3, all 3 grips

Comp bench reps, each week up 5# until can’t
155 x 5, easy

BB row
3 sets of 10, 95, 105, 115

DB floor press 3 sets x 10 with 45’s

Overhead DB press
3 sets x 10 with 20’s

Facepulls with bands
3 sets @ 40,40,30

DB obliques
2 sets of 20 with 45’s

98

EssnaTCHesss
75,95,115x3
135,145,155,165x1
170x1 PR +5 lbs

150 2x2

Squats
225x3
255x3
285x1
315x1
325x1
295 3x2 sets

Polish press
95x5
115x5
135 5x2 sets

VERY good day today.

99

Boring but effective.

A. Machine WG Pull downs - 4 x 8 @ 205
B. Deadstop SM Rows - 4 x 10 @ 205
C. Seated Dual Arm Cable Row - 3 x 12 @95/arm
D. Stretchers - 3 x 12 @ 120
E. HS Shrugs - bunch x bunch @ 2pps+25

Finished with 4 sets of HS Preacher Curl @ 90lbs. Last set was a drop set (upwards of 30 reps)

100

[quote]DaCharmingAlbino wrote:


[/quote]

Awesome effort!

james