Old Lardass

Training Over 35 Lifter
701

[quote]mjnewland wrote:
j_willy3 wrote:
Ive tried it both ways. I have to do the complexes first then follow with the sprints. The sprints kill me.

i am going to start with the sled sprints first, only because I have been doing them for a couple weeks, and know what to expect. I have no idea what the complexes will do to me. but I don’t want to use them as an excuse not to do sprints. And I know myself well enough to know that I would use them as an excuse not to do sprints if they are as tough as everyone says. I will be starting the complexes prolly on Sunday, my next dragging day. I will be starting them super light. I figure I will alternate cosgrove’s x6 with Istvan’s x3 so I get both heavy and less heavy days. I may also go 2 cosgroves for 1 istvan, but we’ll see.

Gives me time to paint my world pink.[/quote]

I think you have a better plan than I do. Your going to slam them out

702

[quote]j_willy3 wrote:
mjnewland wrote:
j_willy3 wrote:
Ive tried it both ways. I have to do the complexes first then follow with the sprints. The sprints kill me.

i am going to start with the sled sprints first, only because I have been doing them for a couple weeks, and know what to expect. I have no idea what the complexes will do to me. but I don’t want to use them as an excuse not to do sprints. And I know myself well enough to know that I would use them as an excuse not to do sprints if they are as tough as everyone says. I will be starting the complexes prolly on Sunday, my next dragging day. I will be starting them super light. I figure I will alternate cosgrove’s x6 with Istvan’s x3 so I get both heavy and less heavy days. I may also go 2 cosgroves for 1 istvan, but we’ll see.

Gives me time to paint my world pink.

I think you have a better plan than I do. Your going to slam them out[/quote]

J_willy spreads the madness, pretty soon people are going to be puking all over the place…

You guys are better men than I!

703

[quote]soldog wrote:

You guys are better men than I![/quote]

maybe just fatter

704

Ok ok… you have guilted me into doing cardio, dammit. C’mon kids… puking can be fun! Gonna start an involuntary bulimia (sp?) thread it looks like… change my name to “Ralph”

705

SPRINTY-SLED!!

First time sprinting the sled in the field behind the office. 10x 40 yds (that’s 36 meters, bunzilla). first 2 were unloaded, too easy. 2d 2 with 8 lbs, 3d 2 with 16 lbs, last 4 with 24 lbs. my legs are itchy from the brambles, and the sled moved too easy, and I was worried about popping an ankle, and Eco, send me bunny’s oily rags when you’re done. bitch.

and

then

BREATHY-HARD!!
first go at complexes. got a cheap standard long bar for this, cuz i didn’t have one. my bar weighs 25, and I added 16 for a whopping 41 lbs. everyone says not to load these too much on the first try, so I took that advice. now if i had a time machine to correct all the times that I didn’t listen to good advice. but I digress. I did the Cosgrove complex (based on ideas from Istvan (Istvan’s website says he should get all the credit for creating these things).

Deadlift
Romanian Deadlift
Barbell Rows
Hang Cleans
Front Squats
Push Press
Back Squats
Good Morning

6 reps each, rest 90s, 5 reps each rest 09s, 4 reps, rest 90, 3 reps, rest 90, 2 reps, rest 90, 1 rep, rest for the rest of the day.

so, here is what Fat John learned this morning:

  1. do not do sled sprints in the grass, there is not enough friction, and you have fat boy weak ankles. back to the pavement
  2. put some fucking weight in the sled pansy fat boy
  3. even without much weight, complexes make you breathe real hard
  4. #3 is no excuse for not putting any weight on the fucking bar.

So, on the complexes I’ll start adding 20lbs each day I do them until i find where I should be. That shouldn’t take long. I have been wanting to add these in forever, and just never got around to it. Here’s to getting off your ass and just doing it.

It will be over a week until I can get to a reliable scale to check my weight, but I have been pretty decent on the diet. tomorrow is a holiday here in the US, but its also deadlift day. I will have to get my wife’s permission to lift, if the gym is open. driving up to Laramie WY on Tuesday. screw it. I am Deadlifting with 100’s on Tuesday night in Laramie!!! I’ll have to sneak out to do some sled sprints and complexes tomorrow morning. Yeah. great idea.

Get Less Fat(ter) Harder
john

706

[quote]mjnewland wrote:

Get Less Fat(ter) Harder
john[/quote]

That will be happening quick with this workout!

707

Good work on the complexes, MJ. Oh, btw, I just picked up some cucurmin (sp?) on your advice. How long before I can expect this stuff to kick in?

708

it started working for me right away. i take one every morning. if you are more than achy, take 2 twice per day and see how that works. I gave some to my boss on a roadtrip, he took 2 for some sore knees and it helped within 30 minutes. its not like a T booster, its like an analgesic, so it should work within 30 minutes. Check with hel320 and I think KMCNYC is using it too.

709

9/7/09 SPRINTY-SLED!!

10x 40 yds. First 4 trips with 50lbs, dropped 12.5lb to 37.5 for the final 6 trips

and

then

BREATHY-HARD!!
Did the complex with 65 lbs (up from 41 last time)

Deadlift
Romanian Deadlift
Barbell Rows
Hang Cleans
Front Squats
Push Press
Back Squats
Good Morning

6 reps each, rest 90s, 5 reps each rest 09s, 4 reps, rest 90, 3 reps, rest 90, 2 reps, rest 90, 1 rep, rest for the rest of the day.

I am leaving for laramie around lunchtime. I will be able to lift and drag, but I don’t know about complexes.

Tonight: deadlifting with 100 lb plates. yipee

710

Awesome work,

I met “steve” Javorek at the OTC…
and have hated/loved complexes ever since.

nice work

kmc

711

Great work ‘Sir Drags A Lot’. I think you called me your bitch a few posts ago. I want you to know I’m a needy bitch and I’ll expect a lot of ‘hands on’ attention from you.

712

[quote]ecogenx wrote:
Great work ‘Sir Drags A Lot’. I think you called me your bitch a few posts ago. I want you to know I’m a needy bitch and I’ll expect a lot of ‘hands on’ attention from you. [/quote]

yeah, but I meant it in the most loving and supportive way.

And, dare I ask? Hands on What?

713

9/8/09 5/3/1 Deadlift (1) cycle 4
5x 285
3x 320
1x 360

2a. acc deadlift
205x 10/10/10/10/10

2b. decline situps
15/15/15/15/14

  1. shrugs
    315x 10/10

time: long
fatness: unknown

It felt like a great session, except for the fact that I could only pull 1 at 360. my max is 4. I went for a second rep, but I lost my arch and didn’t want to take the chance. Just one more nail in the decision coffin to drop my maxes after this cycle. Only 2 more sessions before the deload.

The accessories went well, I felt like I kept my form sharp, although I was using more back than I wanted to on the last reps of the last 2 sets. I am psychologically babying my bad knee, even though I have a super tight sleeve on, so instead of bending my knee and getting down on it, i leave my leg more straight. pussy me.

Speaking of pussy, you should have seen me failing at the shrugs. The decline situps make my back hurt right towards the bottom of the spine, basically in the same area where deads hurt my back. i will post on KMC’s thread, and ask him to point me to a video that shows foam or ball rolling on the lower back. I will be going for higher reps at lower weights with the shrugs, and try to build a little muscle.

Oh, needless to say, my deadlift worksets and shrugs were all done with the 100 lb plates.

If (a) my back isn’t too locked up and (b) if it doesn’t rain, I will sprint with my sled tomorrow morning. I have no way of doing complexes on this trip, at least not in conjunction with the sled, like I usually do. So I will try to get 12 or more trips with the sled, instead of only 10. Theoretically, I could have done complexes at the end of my training session tonight, but this was one of my best efforts, sweating head to toe and breathing hard - i couldn’t have done complexes tonight with a 10 lb bar.

Give it up harder,
john

714

Those complexes look like killers John, fun, but brutal. Nice work!

715

100 lb plates, sled sprints and complexes sound like an awesome week…
nice work.

Foam rolling the low back isnt “recommended”
although I do it from time to time

I have found “spinal flossing” to work ok those would be

Birdogs
cat camels
( you get to google those hehehe)

and I do something I dont know a name for. I lay on my back , hold my knees to my chest and rock
side to side , left to right.
maybe this helps.

Bushido Bad Boy is a practicing “physio” or massage therapist… he mostly posts
t-level thread info here.

kmc

716

[quote]mjnewland wrote:
9/8/09 5/3/1 Deadlift (1) cycle 4
5x 285
3x 320
1x 360

2a. acc deadlift
205x 10/10/10/10/10

2b. decline situps
15/15/15/15/14

  1. shrugs
    315x 10/10

time: long
fatness: unknown

It felt like a great session, except for the fact that I could only pull 1 at 360. my max is 4. I went for a second rep, but I lost my arch and didn’t want to take the chance. Just one more nail in the decision coffin to drop my maxes after this cycle. Only 2 more sessions before the deload.

The accessories went well, I felt like I kept my form sharp, although I was using more back than I wanted to on the last reps of the last 2 sets. I am psychologically babying my bad knee, even though I have a super tight sleeve on, so instead of bending my knee and getting down on it, i leave my leg more straight. pussy me.

Speaking of pussy, you should have seen me failing at the shrugs. The decline situps make my back hurt right towards the bottom of the spine, basically in the same area where deads hurt my back. i will post on KMC’s thread, and ask him to point me to a video that shows foam or ball rolling on the lower back. I will be going for higher reps at lower weights with the shrugs, and try to build a little muscle.

Oh, needless to say, my deadlift worksets and shrugs were all done with the 100 lb plates.

If (a) my back isn’t too locked up and (b) if it doesn’t rain, I will sprint with my sled tomorrow morning. I have no way of doing complexes on this trip, at least not in conjunction with the sled, like I usually do. So I will try to get 12 or more trips with the sled, instead of only 10. Theoretically, I could have done complexes at the end of my training session tonight, but this was one of my best efforts, sweating head to toe and breathing hard - i couldn’t have done complexes tonight with a 10 lb bar.

Give it up harder,
john[/quote]

That pain down there is probably because the psoases and iliacus(es?) muscles are pulling you back up and they tie into the lower back. I’d do planks for time - if those are easy, weight them down - rather than any decline ab thingie, cuz I gets the same sorta sensation as you describe.

717

[quote]kmcnyc wrote:
100 lb plates, sled sprints and complexes sound like an awesome week…
nice work.

Foam rolling the low back isnt “recommended”
although I do it from time to time

I have found “spinal flossing” to work ok those would be

Birdogs
cat camels
( you get to google those hehehe)

and I do something I dont know a name for. I lay on my back , hold my knees to my chest and rock
side to side , left to right.
maybe this helps.

Bushido Bad Boy is a practicing “physio” or massage therapist… he mostly posts
t-level thread info here.

kmc
[/quote]

thanks K. i do bird dogs and fire hydrants every day as part of my warm up, and I also do the roll around thingy too, and those things do help to keep my back loose.

718

okay, i have been a real bad boy. on wednesday, instead of dragging the sled, I had to do work stuff. last night, i went out drinking with my friend that lives here in Laramie. good times. I only get 1 or 2 benders each year, and I had one of them last night. feel fair this morning, thanks to drinking lots of water last night. no dragging of the sled this morning either. more work to do. tonight I will bench. tomorrow morning I may have time to drag before we load up and drive back to slc. but I’m not promising anything.

719

Nice training MJ! Holy crap, making me feel lazy!

How come one is not supposed to foam roll lower back? I do occasionally, and it feels great and usually sorts out any problems I have down there?

720

dont worry bunz, I have stopped working out so you can catch up.

i was going to bench tonight, but I was invited to dinner by the CEO of the company that owns my company, and it would not have been politik to refuse. I had a couple beakers of Maker’s Mark (for those of you who are kwear, this is the best bourbon ever) just to be sociable. of course, this negatively affected my drive to train. So, I will make up for this by staying up late, not dragging my sled, and driving 6 hours to get home in time to go to my night job.

fun trip, just lame training and not dieting.