I appreciate that brother! Just doing my best to fight back father time. I’ll be 53 next week.
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squats
Front squats with buffalo bar-gonna do a cycle of front squats to see if i can get up to 500lbs. I hit an easy 420 so i think that’s a realistic goal.
**split squats-**with this cycle of front squats, my second movement is gonna be some sort of single leg exercise. I really like split squats. I kept it pretty light for the first day. I worked up to a 70lb dumbell for 10 reps.
**seated calf raise-**some for some
simple and short workout but effective. Bench tonight. my goal is to keep tacking on reps to 405 with the slingshot and then do a high rep back off set raw with 315. my goal is to be able to get 20 reps raw with 315.
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Bench day- i’ve been moving my grip out slowly as my shoulder is healing. i moved it all the way out to ring finger on the rings for my warmups but felt a little discomfort around 365. i moved my grip back slightly to pinkies on the rings and it felt better.
Bench w/ slingshot- worked up to 405 and got three. I definitely had more in me but baby steps on these. I don’t need to reinjure my shoulder.
backed off and did 385x6 w/slingshot and then 315x16 raw.
Finished with a circuit of dips and cable lateral raises. The dips were just BW but for 20 reps. then we did lateral raises starting with10lbs for 10 reps… Without much rest we moved up the stack at 10lb increments doing 20 dips after each set. I worked up to 120lbs on the cable lateral raises. Here’s a video of how i do them. i can really feel the medial head doing them this way.
That was it… i’m really enjoying these short and intense workouts. Thursday will be deadlifts. gonnna move them up to 535 or so for 6 reps.
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Deadlift, back and biceps
It’s been a minute since I posted. I took about 3 weeks off from work and during that time I wasn’t online at all. I continued to lift, obviously, but didn’t video any lifts. I tweaked my back a few weeks ago replacing the appliances in my house. There’s something about using a dolly that aggravated the middle of my back. Anyway, i took it easy for a couple weeks and last night I decided to work up until i used all of the bumper plates we have. It ended up being 565. unfortunately i didn’t leave much room for the collars and on the fourth set i started losing plates. I think if i hadn’t have lost the plates I would have been good for at least 6 reps or more.
**seated rows-**i’ve been doing my rows and pulldowns using an attachment that doesn’t allow you to completely wrap your thumbs around the attachment. you have to basically just use your four fingers. This keeps me from going too heavy while also giving my forearms a great work out.
worked up to the stack for 20 reps and then the same on pulldowns.
Plate loaded biceps curl machine-i do these with one arm at a time starting with a 45lb plate and adding a 10lb plate for 10 reps until i get to around 100lbs or so.
That’s it. Will do some heavy front squats and single leg work on sunday.
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Amen. Been down that road. Glad you’re in a good place. I remember you from years ago. I’ve neen coming to this site since year 2000.
I’m in an awesome place now. Just wish I had never started in the first place. Thanks for stopping in. Time sure does fly!
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squats and bench
Here’s two days of training. just the highlights.
I’m working on hitting a 500lb front squat. I worked up to 450 on Sunday.
finished up with some single leg stuff. I’m also tryng to push my one legged lunge up to 225. i hit 185x5 on sunday.
Monday was bench. I’m still rehabbing my shoulder using the slingshot. I’m staying away from heavy(er) bench and going with reps. I have a bad habit of pushing myself up the bench on my top sets and hitting the hooks at the end of the set. It would be nice to actually have a competition bench with a nice tacky bench pad but it’s not the case. I hit the uprights on my 4th rep with 395 and 7th rep with 365. I need to remember to set up further down the bench on these sets.
finished with some paused dumbbell incline presses, dips and crossovers.
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here’s the 395 bench set.
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Deadlifts, rows and curlzzz- I’ve been upping the weight a bit on deadlifts hoping to hit something easily in the mid 600’s. As i’ve gotten older I try not to really strain against the weight like i did when i was younger. I want all of my reps to be fast and relatively easy on the heavier weights. I"ve found that I can build strength through rep work and then i attempt some singles or doubles as long as they stay fast. I worked up to 585 last night for 2. I know i was good for at least 4 or 5 but I didn’t want the bar to slow down. Next week i’ll hit a single or double at 605 and then start my cycle over again with reps and over a few weeks work back up to a single or double, at 625.
Pendlay Rows- These are my favorite back exercise. I really feel they transfer well to my deadlift. I don’t use a belt or straps. I’ve worked up to 385 in the past but now i make sure all of my reps are fast without any body english. My top set was 335x5
plate loaded one arm preacher curlzzz- These are probably my favorite “heavy” biceps exercise. I will start with a 45lb plate and do one arm at a time for 10 reps and then add a 10lb plate for each additional set until i reach about 120lbs. Finished with some reverse curls with with an angled bar.
Front squats on friday… hoping to hit 470.
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Leg day- started with front squats with the buffalo bar. worked up to 470x1. Decided to do some buffalo bar back squats without a belt and paused at the bottom. Did sets of 5 up to 335. These were pretty easy. I think i’ll keep these in the rotation for a few weeks.
Leg press- Worked up to 14 plates for 10 reps paused at bottom. these are a good stretch on the lower back after squatting.
Sissy squats with heels on a dumbbell.- sets done in five rep increments up to 40 reps with little rest…wicked pump!!
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IBN- international bench night. - i’m loving using the slingshot for bench. i’m able to handle heavy(er) weights without worrying about my shoulder. I’ve been finishing up my bench session with raw stuff and the shoulder is progressing nicely. My top set is always 405. I keep forgetting to set up way down the bench for these sets because my leg drive pushes me up the bench on each rep until i’m hitting the uprights. my goal tonight was 5 reps and i could have hit that easily if i didn’t hit the uprights on the 4th rep.
i finished with 3 sets of 8 reps with 365. i made sure to set up way down the bench and each set was fast and easy.
lateral raises on the cable crossover machine- moved fast and increased the weight by 10lbs each set starting at 10 and finishing at 120lbs all for 10 reps.
dips- finished with bw dips starting at 5 reps and jumping 5 rep increments for each set up to 40 reps with little rest.
deadlifts on thursday, as always.
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It’s been awhile since I’ve posted. I’m still training the same, just haven’t had the time to post. My training has been dedicated towards getting my deadlift number up. I really want to pull 700 conventional. I pulled 655 last week but my training partner taped it, so it didn’t happen since I don’t have a video of it. My bench and deadlift days have all been scaled back to more accessory work.
Squats and single leg crap.
Buffalo bar squats- no stops and no belt. All paused at bottom. I feel these really help my initial pull off the floor during deadlifts. I’m steadily increasing he weight but slowly. Not using a belt puts a lot of stress on the lower back at the bottom, especailly with the pause.
worked up to 390 x3 paused. these were pretty easy but again the lower back can be vulnerable. Especially since I’m old now…lol.
Split squat- started with a 10lb dumbell and went in 10lb increments up to 100lbs. all sets of 10 paused at bottom.
seated calf raises- a bunch of reps and weight.
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went in last night to just pull. 655 felt really light last week so i thought i would go until the bar slowed. again, my training partner taped it and texted it to me so not the best quality but i’m really close to that 700 but i used straps so it’s actually zero.
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I don’t think another 5 pounds would have stopped that bar from locking out.
Impressive pull!
Thanks! It always looks so much easier and faster in video then it felt but you are right. I think i was good for at least 5, maybe 10 or more. I’m definitely not used to straining like that though. As i’ve gotten older I do my best to keep everything fast so that I don’t have to strain too much. Not looking to injure myself. it’s inevitable but i try to mitigate it as much as possible.
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I have noticed the same in my videos when I watch them. It always looks a lot faster and lighter than it feels.
Completely understandable on the injury front.
that’s really the only thing i miss about being younger- my ability to heal fast. everything else…not so much.
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We have that ability when we’re younger because we’re stupid enough to need it. As we get smarter and start appreciating risk/reward, we don’t need to rely on it as much.
…in theory.
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i definitely used up my share of stupid when i was young.
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I apparently didn’t get enough deadlifting in earlier this week so we did more. I’ve started my deadlift cycle back over and for this cycle I’ll be using dead stop, mid shin deadlifts as my main lift. These are very hard especially without a belt. I worked up to 475 but will hopefully get that number up into the mid 500’s by the end of the cycle.
i followed up the deadlifts with my favorite accessory lift for deadlifts- the Pendlay row. i worked up to 335x5 with no belt or straps.
finished with some curlzz for the girlzz.
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