Old Lardass

Training Over 35 Lifter
321

[quote]sen say wrote:
mjnewland wrote:
I need to leave my ego at the door

I’m struggling with this also…I’m doing 10 sets of 10 squats, or at least trying, and I can’t get the full sets with 135lbs…I’m sorry, but I ain’t dropping down to 115 !

Yes I’m a weakling, but I got standards.[/quote]

no your not weak but you do gotta ditch the ego and go down so you do get stronger, thats the only way, are you extremely sore the next day? i been doin GVT for legs, i squatted with 185 10x10 wednesday and my legs are still sore the friday!

322

[quote]sfp wrote:
OK, completely noob question: where do you buy chalk?[/quote]

I buy the chalk from EMS
an outdoor clothing/camping store 2$ a 2oz block, cut it in half lasts me a month.

kmc

323

Outdoor store, of course. There’s a climbing shop just down the road, I’ll have to check it out.

Man, I’m feeling so hardcore now.

324

Don’t get chalk with rosin in it. Get magnesium carbonate.

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=223&pid=56

325

Shoot, I just ordered some band from Elite. Free shipping on orders over $22. Drat.

Thanks for the headsup on the MgCO3.

326

[quote]sfp wrote:
Shoot, I just ordered some band from Elite. Free shipping on orders over $22. Drat.

Thanks for the headsup on the MgCO3.[/quote]

Frickin’ showoff… :slight_smile:

327

I am betting he uses google…

here is what I buy.

http://www.ems.com/catalog/product_detail_square.jsp?PRODUCT<>prd_id=845524442594524&emssrcid=GoogleBase

I guess its the same price, I have a store local.

kmc

328

Thats downright mean, K. Why can’t you guys just assume that I’m a genius?

A genius that sometimes finds it useful to Google.

329

[quote]sfp wrote:
Thats downright mean, K. Why can’t you guys just assume that I’m a genius?

A genius that sometimes finds it useful to Google.[/quote]

Yer a local boy. go to Sports Authority. In that little “fitness” section where they have bosu balls and crap, over in the corner they have some ghetto belts, ghetto knee and wrist wraps, and 2x2x3 inch blocks of gymnastics/weightlifting chalk. 1.99 if memory serves… The perfect size to fit inside a quart ziploc baggie.

330

4/11/09 5/3/1 Squat (5)
Squat:
5x 135/195/240/275
315x 7
205x 10/10/10/10/7
Pull Throughs
150x 10/10/10/10/10 ^
Weight: 291

As I write this 2 days after the actual session, I am experiencing DOMS in a major way. The Hamms and Cheez are most tender. I knew that the additional volume in 5/3/1 would do this to me, but Dang!

The good news is that I knew I needed this. With my super-low level of fitness, I needed to do something that would up my gpp a little, and I can?t really fit in any more training time. I am pretty sure that adapting to this template will also increase my strength, which is of course, the point.

The above weight is after a half gallon of water and protein, and wearing my workout gear, so my actual weight may be closer to 285 (that day, anyway). I need to cut down to 275 for the meet in May, so I have about 6-7 weeks to lose 10-15 pounds. With the amount of bodyfat I carry, dropping this should not be a problem. I really don?t want to compete at 308. I think I can still gain several hundred pounds on my total and lift at 242, which is my goal ? just not in time for this meet.

I really should go and do some exercises to get some blood into the Hamms, Cheez and Kwadds, or I won?t recover for a week. I just don?t know if I can make it into the gym today. Prolly not. We have a universal machine in our workout room at work, and it has a low pulley that I could use for some light pull throughs. I may try that?

For those of you who decide to try 5/3/1, remember, the volume is much higher. I went from doing around 20-30 reps in a squat session to over 60 reps. As Skidmark can already attest, the first week should really kick your ass.

I hope all and sundry had a great Easter weekend. I went to a mountain man rendezvous (grown men kicking it old school in buckskins) with my family, and we canoed for about an hour. Good times.

Train More Old School(er)
John

331

[quote]mjnewland wrote:

I really should go and do some exercises to get some blood into the Hamms, Cheez and Kwadds, or I won?t recover for a week. I just don?t know if I can make it into the gym today. Prolly not. We have a universal machine in our workout room at work, and it has a low pulley that I could use for some light pull throughs. I may try that?

Train More Old School(er)
John
[/quote]

Hey John - go for a 10 minute walk 2-3 times today or up and down the stairs at work. That would get some blood moving through the legs.

332

I completely understand. I don’t feel like the overall volume is more than what I was doing before, but I’m doing more reps per set. Only yesterday did my hams and glutes begin to ease up from Wednesday’s DLs. I don’t think I’ll be as sore from today’s squatting session, but my legs were toast directly afterwards.

Good work, and thanks for the tip on Sports Authority. I’m on a short leash, so I don’t get in there all that much. Now I have a bit of an excuse.

333

Hey John - go for a 10 minute walk 2-3 times today or up and down the stairs at work. That would get some blood moving through the legs.[/quote]

I will do that.

334

[quote]sfp wrote:

Good work, and thanks for the tip on Sports Authority. I’m on a short leash, so I don’t get in there all that much. Now I have a bit of an excuse.[/quote]

I went on my lunch break, the only time my leash-holder is not in control!

335

5/3/1 looks like its treating you well. 285 at 6’ is perfect for a powerlifter. 242 may be too light.

336

Nice work, all teh cool kids are doing the 5.3.1
I am going to prescribe the foam roller.
and some body weight squats, or better yet
the squat to stand stretch.

Does your gym have one? the foam roller.
they are about 20$

I sound like a broken record ,but it works.

train heavier with recovery

kmc

337

KMCNYC - I built my own foam roller out of 2 inch pvc pipe, wrapped with a towel, wrapped in duct tape. works pretty good when I remember to use it. I drag it out right before bed sometimes, and I sleep better and wake up better.

SolDog - I had very little time yesterday, but a slow deliberate walk up propelling my fat ass up a couple flights of stairs did the trick. I counted, it was 30 step ups per leg. i concentrated on using primarily glutes and hamms. did this on break at job #2 last night, feel like a million bucks this am.

Thanks for all the advice guys, it is always respected and appreciated!

Today, Militaries!

338

I keep forgetting that you have TWO jobs.
and a life and still get quality training in.
that is work unto itself.

your home made sounds good.

kmc

339

[quote]mjnewland wrote:
KMCNYC - I built my own foam roller out of 2 inch pvc pipe, wrapped with a towel, wrapped in duct tape. works pretty good when I remember to use it. I drag it out right before bed sometimes, and I sleep better and wake up better.

SolDog - I had very little time yesterday, but a slow deliberate walk up propelling my fat ass up a couple flights of stairs did the trick. I counted, it was 30 step ups per leg. i concentrated on using primarily glutes and hamms. did this on break at job #2 last night, feel like a million bucks this am.

Thanks for all the advice guys, it is always respected and appreciated!

Today, Militaries![/quote]

Anything is better than nothing and the more walking and stairs you can do the better, especially, for fat loss.

Good work keeping up with two jobs, a family and training.

340

4/14/09 5/3/1 Military (3)
Military Press
5x 45/95
3x 115/130 (work sets)
145x 6 (Money Set)
10x 85/85/85/85/85 ^
Pull Downs (supinated grip)
10x 170/170/170/170/170

Fatness: 292
Time: 41 min
Money Set 1 Rep Equivalent: 174

I wasnt too happy with the money set, as I was hoping to get the 1 rep equivalent above last weeks 182. On the other hand, my 5x10 was much stronger than last week, as were my pull downs. So, I am stronger than last week. What else can we ask for?

I am trying to get on a 4x per week schedule with military on Sunday, deadlift on Tuesday, Bench on Thursday, and Squat on Saturday. To make the switch this week, I will have to deadlift tomorrow and bench on Thursday, which is 3 days straight. Then, I could squat on Saturday, and all would be well in my world. Ill have to see how I feel about DLing tomorrow.

Oh yeah, I want to underscore the importance of rest periods. I think one of the reasons I did well today is that I timed 2 minute rests between each set, except for the 3 work sets, were I took 3 minutes rest between sets. I still finished relatively fast, but felt much stronger, so I think my sets today had a much higher value in terms of building strength than before.

Since I dont work my side job tonight, I will try to sneak in some kind of gpp stuff like riding my bike or walking my dog.

Train Smarter,
John