Old Guy Strength

Training Over 35 Lifter
5029

2/16/25

Rack Pulls:
3/10/315

Hack Squats:
10/90
10/180
2/10/270

Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540

Pendulum Squats:
10/70
10/115
2/10/160
20/70

Leg Extensions:
4/10/225

Seated Leg Curls:
4/10/130

I had a new rotation today. A group of young ladies were “working” legs on the areas I wanted to be. They were actually spending more time joking around and talking. I couldn’t use my superpower of staring at people to make them move. If
I did I would become the gym perv.

I’m starting to get the hang of pendulum squats. I watched a video this week of a huge guy who stacked a bunch of weight on it. He came crashing down.

Now for some yadio. We got a bunch of snow last night.

3 Likes
5030

We were supposed to have a heavy snow year. It arrived late.

1 Like
5031

Arizona bound huh? A former law clerk of mine apparently runs the university of Arizona law school library.

1 Like
5032

I know you’re in Idaho, and we’re in Washington. That seems to be the norm now. We used to get our snow in December. Now it seems to hit us this time of year.

1 Like
5033

Yep. He’s renting an AirBnB just off the Arizona campus. He’ll be working for an appellate judge. Due to an attorney shortage here, the county is holding his job for him.

5034

2/17/25

OHP:
4/10/135

Rows:
4/10/5 plates

Hammer Strength Front Pulldowns:
4/10/120

Upright Rows:
4/10/115

Pull-Ups:
4/10

Treadmill:
10 minutes

I got it in early with the holiday off from work.

2 Likes
5035

2/18
Belt squat 3 x 10 w/500
deadlifts 3 x 8 w/135/225/315
single leg curl 3 x 10 w/60 each leg
seated calf raise 3 x 10 w/170
cable crunches 3 x 12 w/70/87

Ok workout. Problem shoulder in remission at moment.

1 Like
5036

2/20
neutral grip pullups 3 x 10 w/25
DB rows 3 x 10 w/80
cable fly 3 x 15 w/32s/37s/37s
DB lateral raise 3 x 10 w/25s
reverse pec dec 3 x 15 w/70

1 Like
5037

2/24/25

5/3/1 Deadlift:
5/345
3/375
5/415

Stiff Leg DL:
4/5/225

Seated Leg Curls:
4/10/130

Pull-Ups:
4/10

I came back from my trip to find biker tried to take over my page. :grinning: It’s all good. If anyone was going to take over, I would pick biker. He’s been pushing me for years. He’s wise beyond his years.

I flew back yesterday. My plan was to deadlift, but I was way too tired. Five days on the road and Vegas with my son will do that.

Today was great. I felt plenty strong. My meet is at the end of April. I deadlift every two weeks. I am considering another cycle of 5/3/1. That would be six more weeks which will put me pretty close to the contest. I hate to rock the boat right now.

3 Likes
5038

I was wondering where those posts went. Sorry about that
that screwup. Negates the wise beyond years…

You’ll do great in the meet.

1 Like
5039

It’s all good, and thank you.

5040

2/26/25

200 lb Sandbag Suitcase Carry:
25 yards

200 lb Sandbag Shoulder Carry:
2/100 yards
+40 lb Weighted Vest- 50 yards

200 lb Sandbag Bearhug Carry:
50 yards
+40 lb Weighted Vest - 50 yards

200 lb Sandbag Suitcase Carry:
+40 lb Weighted Vest - 25 yards

Farmers’ Carry + 40 lb Weighted Vest: 65 in each hand / 100 yards

Prowler Push:
+40 lb Weighted Vest- 100 /100 yards
No Vest- 110 / 110 yards

Backwards Prowler Pull:
125 / 100 yards

Prowler Pull:
135 / 100 yards

That’s what Weighted Walk Wednesday is all about. It kills your lungs and legs.

5 Likes
5041

2/27/25

DB Curls:
10/30
10/35
10/40
10/45
10/50
20/30

Hammer Curls:
4/10/45

EZ Bar Curls:
4/10/90

Cable Curls:
4/25/140

Pulldowns:
10/10/various (no rest between sets)

Pulldowns:
4/25/120

Pressdowns:
4/25/200

Tate Press:
4/25/35

Kickouts:
4/25/25

Treadmill:
30 minutes

A guy at the gym said it looked like the pounds were melting off of me. I told him I have actually been the same. Still, it was nice.

4 Likes
5042

3/1/25

Bench:
3/275
2/300
1/315

Bench Against Band:
3/275
2/275
1/275
10/225

Machine Flies:
4/15/250

Dips:
4/12

My meet is nine weeks out, so I am starting to get zeroed in for bench. I would like to shoot for 330 - 335.

5 Likes
5043

3/2/25

Belt Squats:
10/90
10/180
10/270
10/360
10/450
10/540
20/270
20/180
50/90

Pendulum Squats:
10/70
10/115
10/140
10/185
30/70

Leg Press:
10/400
10/490
10/580
10/670
10/760
30/400

Laying Leg Curls:
4/10/100

Heavy Bag:
1 - 6 minute round

Pull-Ups:
20

The hardest set today was 30 reps of 70 on the pendulum. Again, that machine is no joke. It’s been a while since I hit the bag. It felt good.

5 Likes
5044

3/3/25

OHP:
4/10/145

Pendlay Rows:
4/10/205

BB Upright Rows:
4/10/125

Hammer Strength Shoulder Press:
4/10/100

Pull-Ups:
4/10

Treadmill:
15 minutes

4 Likes
5045

3/5/25

Treadmill:
20 minutes

Superset:
Standing Calf Raises - 4/25/390
Standing BW Calf Raises - 4/25

Abductor Machine:
4/25/220

Adductor Machine:
4/25/220

Pull-Ups:
20

Crunch Machine:
4/25/150

4 Likes
5046

3/6/25

Poundstone Curls:
100

Preacher Curls:
4/10/100

EZ Bar Curls:
4/10/100

Cable Curls:
4/25/160

Pulldowns:
10/10/various (no rest between sets):

Pulldowns:
4/25/120

Pressdowns:
4/25/200

Kickbacks:
4/25/25

EZ Car Curls (rest between sets):
10/20
10/30
10/40
10/50
10/60
10/50
10/40
10/30
10/20

Treadmill:
20 minutes

Pull-Ups:
20

That felt pretty good. My pull-ups are getting stronger.

3 Likes
5047

Looking good.

Are you going to back off/ drop your heavy carry days…closer to the meet??

5048

Thanks. Yep. I was just thinking about that. I have one or two left in me, before I shut it down.