Old Guy Strength

Training Over 35 Lifter
41

8/31/14

5/3/1 Bench:
135 x 10, 185 x 5, 225 x 3, 260 x 5, 310 x 3, 345 x 3
365 x 1

Bench With Band:
275 x 1
305 x 1
315 x 1

Low Cable Crossover:
4 sets x 12 reps x 37.5

Fly Machine:
4 sets x 12 reps x 160

Today was strong. I had planned on just two reps at 345. I had probably the best spotter in the place with me today. He challenged me with three. They all went strong. I then hit 365 for a bonus set. He said he was going to talk me into two reps, but I said I wanted to leave on a good note.

42

365 is a good note to leave on, nice work.

43

9/3/14

Close Grip Bench:
45 x 10, 135 x 10, 185 x 10, 225 x 10, 245 x 10

One Arm Extensions:
2 sets x 10 reps x 35
2 sets x 10 reps x 40

Straight Bar Press Down:
4 x 15 x 115

Reverse Rope PD:
4 x 12 x 95

Poundstone Curls:
80
50

EZ Bar Curls:
4 x 10 x 75

DB Curls:
4 x 10 x 50

Reverse DB Curls:
4 x 10 x 30

I was dragging a little at first. I got off work at 0000 hrs and was in the gym at 0700. I have just a couple more training sessions before I go back east for a meeting, so I need to put on a few finishing touches.

44

9/4/14

5/3/1 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 360 x 5, 405 x 3, 450 x 1

DL With Band:
4 sets x 1 rep x 405

Seated Leg Curls:
4 sets x 12 reps x 170

This morning was a perfect storm for a poor workout. I slept like piss, so I was already dragging. I felt even worse. My plan was for six or seven reps at 450. One was a struggle, and I only got half way through number two. I considered bagging it and going home, but I figure days like today make you better.

I also wonder if I’ve been pushing it too hard and not allowing for proper recovery. I’m going to use my business trip as an excuse to deload for deads next week. I probably will not deadlift for 14 days. I’ll then start the push for a November meet.

45

9/4/14

5/3/1 Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 360 x 5, 405 x 3, 450 x 1

DL With Band:
4 sets x 1 rep x 405

Seated Leg Curls:
4 sets x 12 reps x 170

This morning was a perfect storm for a poor workout. I slept like piss, so I was already dragging. I felt even worse. My plan was for six or seven reps at 450. One was a struggle, and I only got half way through number two. I considered bagging it and going home, but I figure days like today make you better.

I also wonder if I’ve been pushing it too hard and not allowing for proper recovery. I’m going to use my business trip as an excuse to deload for deads next week. I probably will not deadlift for 14 days. I’ll then start the push for a November meet.

46

[quote]Crippler56 wrote:

I also wonder if I’ve been pushing it too hard and not allowing for proper recovery. I’m going to use my business trip as an excuse to deload for deads next week. I probably will not deadlift for 14 days. I’ll then start the push for a November meet. [/quote]

I have hit all my PRs lately probably because I was traveling for work, had a bunch of summertime commitments, and was doing a bunch of conditioning work. I had set most of the heavy weightlifting aside - to the point that it made me worried that I wasn’t into it anymore.

When I finally jumped back in again, I have felt fresh and ready to take on a bunch of volume. For me, recovery is not a linear thing, it varies depending upon stress, nutrition, and probably the seasons. I peak right about now every year. By March, it will be a death march in the gym.

BTW, nice lifting.

47

Thanks Stoney, I think it will do me some good to step away for a couple days.

9/5/14

5/3/1 Overhead Press:
45 x 10, 65 x 10, 95 x 5, 130 x 5, 145 x 3, 160 x 9

Kroc Rows:
4 sets x 15 reps x 100

Front Raises:
4 sets x 10 reps x 55

Side Raises:
4 sets x 10 reps x 40

Seated Pulls:
4 sets x 10 reps x 240

I had a little more energy today. Despite the long travel I really am looking forward to next week, and a chance to recharge. That being said there is supposed to be a pretty cool powerlifting gym in the city I’m going to. If I have time I might check it out.

48

Good idea to take a deload when traveling, I may not DL for at least 2 weeks myself as I am really banged up, nothing takes more outta me then deads

49

9/8/14

5/3/1 Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 360 x 5, 410 x 3, 455 x 8

Front Squats:
245 x 3
275 x 3
295 x 3
305 x 3

Leg Extensions:
4 sets x 10 reps x 190

Probably my last heavy day of the week. I leave town in two days, so I’ll be able to deload. I’ll hit the gym again Sunday, ready to go. I’ll throw in some arm work tomorrow.

As for today, I felt pretty good. My last rep at 455 was a little (ok a lot) short. Other than that, it was strong.

50

9/6/14

Poundstone Curls:
80
50
30

DB Curls:
4 sets x 10 reps x 55

Concentration Curls:
4 x 10 x 35

Rope Curls:
4 x 10 x 65

Standing BB Extensions:
30 x 10, 50 x 10, 60 x 10, 70 x 10

Kickbacks
4 x 12 x 35

Rope Pressdown:
4 x 10 x 95

Reverse Straight Bar PD:
4 x 10 x 95

Now for a few days off before the push to November.

51

9/14/14

5/5/5 Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 5, 285 x 5, 315 x 5

Bench With Band:
255 x 1
285 x 1
315 x 1

Incline Flies:
2 sets x 12 reps x 40
2 sets x 12 reps x 55

Svend Press:
4 sets x 50 reps x 3 plates

Having a few days off was nice. I got one workout in at the hotel (you know how that goes). I flew across country to get home late last night, and I was in the gym at 0800 this morning. All and all, not bad considering. Now the push for November begins.

52

Hotel gyms are rarely any good. Let’s see some dead work.

53

Solid work Crippler. That’s strong bench work.

54

Thanks Jack. Deads on Thursday GV. I’m going back to Coan for meet prep.

55

What are you using for your max to plug into the Coan program? What is your goal? I’m working for that 600 lbs or more by December. It’s still on right? I’ve been eating steaks in prep you know.

56

It’s on my friend. I think I am going to plug 585 into the program. We’ll see how well it goes. I just came from Omaha and ate nothing but steak.

9/17/15

Poundstone Curls:
90, 50, 35, 25

DB Curls:
4 sets x 10 reps x 55

Reverse DB Curls:
4 sets x 10 reps x 35

Rope Curls:
4 sets x 10 reps x 65

Standing BB Extensions.
40 x 12, 50 x 12, 60 x 12, 70 x 12

Dip Machine:
4 sets x 12 reps x 190

Rope Pressdowns:
4 sets x 12 reps x 100

Kickbacks:
4 sets x 12 reps x 35

Got it done. I’m fired up to chase down a new deadlift cycle.

57

9/18/14

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 440 x 2, 475 x 2, 505 x 1, 525 x 1, 405 x 3

BB Hold:
425 x 12 seconds

Seated Leg Curls:
190 x 5
210 x 5
230 x 5

I decided to not to go back to the Coan after realizing I only have six DL days before the contest. I’ll run it afterward. I settled on a 2,2, 1, 1 set up for a couple weeks.

The evils of sumo deadlifting hit me today when I dropped the 505 on my right toes. I just about brought me to tears. When I got home and took off my shoes and socks, I found I crushed my middle two toes. They’re pretty black and bloody, but I don’t think they are broken.

58

Sorry to see you’ve tenderized your toes. Hope that heals quickly. Hurt toes can be painful and very annoying. Great dead work by the way. Wish I had some steaks from Omaha.

59

Hope the toes aren’t broken Crippler. I broke my big toe about seven years ago when I stubbed it carrying me son down the steps in the middle of the night. It was a big pain in the ass for several weeks after, nothing they can do about it other than put you in a walking boot.

On a side note I never had to worry about this when I tried sumo because when I got anywhere near that wide my groin started screaming.

60

[quote]Crippler56 wrote:
The evils of sumo deadlifting hit me today when I dropped the 505 on my right toes. I just about brought me to tears. When I got home and took off my shoes and socks, I found I crushed my middle two toes. They’re pretty black and bloody, but I don’t think they are broken. [/quote]
This sounds terrible. You must have a plate to plate stance? Maybe rotate your feet in when you bring the bar down? I think Jennifer Thompson always does this on the platform.