Older Brotherhood of Iron

Training Over 35 Lifter
81

Skid/ TNT/ Ouro/ Elai- took your advice, and listened to my body. Strangely, that little voice in the back of my head sounds a hell of alot like Meat. Weird. Anyhow…

MAY 25TH-- BENCH

BARBELL FLOOR PRESS
bar x warmup
135x10
225x5
(working sets)
315 x 5 sets of 2 (each rep paused)

no suitable spotters in gym- decided on doubles tonight

FLAT BENCH MANPON PRESS
135x13 (full rom)
225x5 " "
315x2 " "
(belt on)
345 x 5 sets of 2- all reps paused (last rep of last set 2 finger spot)
225x12 (focus on technique and just to get the blood flowin’)

FLAT DUMBELL BENCH
110x7
110 x 2 sets of 6

WEIGHTED DIPS
BW+45 x 3 sets of 3

A little less volume today, still don’t feel 100% but doin’ alright. I have still not heard anything from the organizers of the meet I entered June 6th in Belle River-- timings etc., and I have not yet received my “mantard”.

So, for the past couple of months, my bodyweight has been between 260-270 lbs… 2 weeks ago I was sitting at 272 lbs. I weighed myself yesterday, 282 lbs! Yikes! I am supposed to be lifting in the 275 class… I am gonna have to watch myself and try to lose this 7-10 pounds in the next 10 days.

82

5-25-2009
5/3/1 Cycle 2 Deload Wave

Snatch grip deadlift (no straps)
135x5
225x5
285x5
310x5
335x5 (PR +20lbs +3 reps)

RDL (straps)
315 5x2sets (PR +1 set)

Done.

83

Tuesday- Upper Body

HS Decline Press 410 8,5,3 rp
Bb shrugs 365 11,9,8 rp
Tricep Rope Ext. 100 13,9,7 rp
HS Iso Lat Pulldowns 120/side 10,4,3 rp
Ghetto T-bars 200x7, 155x15
HS AB Cr 140 3x8

84

5.26.09

Foam (home) mobility, my hips where still tight from last weeks box squats…
OH squats 95x10,135x10

A Front Squat (4x2)X5 cluster sets
185x4x2 205x4x2 x4

B DB step up 3x8
50x8,60x8,60x8

C1 barbell roll out 2x10
C2 Natural GHR 2x8

D one legged squat to box 2x10

the clusters are 4x2 with ten seconds between the sets of two, total 5 sets of 4x2

kmc

85

Morning
Squats
135,225wu
275x8
315x8
335x6
355x5
375x4
Zerchers
135x6
155x6
185x6
205x6
Goblet Squats
120x6x5
hammer curls
25,30,35,40,45 x max
ez reverse curls
75x10x4

Evening
approx 1/2 mile river swim

86

[quote]hel320 wrote:
Morning
Squats
135,225wu
275x8
315x8
335x6
355x5
375x4
Zerchers
135x6
155x6
185x6
205x6
Goblet Squats
120x6x5
hammer curls
25,30,35,40,45 x max
ez reverse curls
75x10x4

Evening
approx 1/2 mile river swim[/quote]

Squats are moving up fast Hel. Nice.

87

26 May 2009
W=199
Cycle1 Week3 531
Deadlift 135x8, 185x5
Working sets
225x5,
255x3
285x9 PR reps

Assistance Sumo DL to Knees 165 3x10

10 BB rollouts w/10’s

88

2009-5-27
Cycle 3 Wave 1 - Bench
Bench Press
barx15
135x5
175x5
190x5
200x5
215x10 (PR +4 or 5)

Close grip Bench (High on Chest)
195 8x2sets

Right Arm Band Pressouts
2 minis 12x3 sets

Chest Supported DB Rows
107.5’s 8x3sets

For some reason my right shoulder is not settling on the bench. Played with some different positions to get it to seat, but it still comes off the bench in mid set. Getting better though. Less weakness, no pain. Less pain in Close Grips too. My left side does so much work that if my right side were as strong as my left I’d be benching 260 for reps.

The Band Pressouts really make me put my shoulder in the socket since I do them standing. So the whole complex of shoulder muscles gets worked almost as much as the triceps.

Good session. Not stellar, but good.

89

phase two build upper

5.27.09
foam, mobility dislocates, ytlwi 2x

A1 incline barbell bench 185 (4x2)X5
A2 weighted pull up bw+45 (4x2)X5

B1 db flat bench press 70 3x8
B2 head supported db row 60 3x8

C1 cable reverse back hand 3x12
C2 standing zottman curl 30 3x10

then I swam for 20 minutes.

KMc

I suck at bench more so on incline

90

Biceps and Lower Body

BB Precher Curls 90 10,5,4 rp
Pinwheeel Curls 55 10,8,6 rp
Standing Calf Raises 305 12 Reps
SLDL’s 175 14 reps
Leg Press* inculding warm ups 90x8, 180x8,270x8,360x8,450x8,540x8,610x8,360x20
HS AB Cr 140 3x8

Might be a bit much on the Leg Press warm ups.

After I lifted I walked outside of the gym and got mobbed by the Red Bull girls. Did you know that Red Bull has airplane shaped soapbox car? It seems nineteen year old girls still smell good.

91

Build Lower 2
5.28.09

foam, mobility, a ton

oh squat 95x10, 95x20

A Standing Broad jump 5x5*

B Elevated Deadlift (off 45plate) 5x5**
135x5,225x5315x5, work 365x5 365x5,385x5,385x5,385x5

C db reverse lunges 60 3x6

D pallof presses 3x12

Notes,
today’s recovery efforts really paid off.

broad jumps 5 in a row 5 sets , wow fun as hell
around 3rd set they got much longer.

elevated deads- put the bar on a 45 plate- put the bar below mid-shin
felt awesome last set of 385 my back angle deteriorated.

kmc

92

Friday- Form Work and Bench Press

Bench Press 45x8, 95x8, 135x8, 185x6, 235x5, 255x1

Speed Deads 135x3x8 155x8

Single Leg DB Deads 25x3x8

I looked like an absolute retard doing single leg DB deads. Got to improve on that form. I think I could have hit 275 on bench if I had a spotter.

93

5.29.08

build upper 2

foam mobility, dislocates, ytwl

A speed bench 135 x10x3*

B1 close grip bench press 185x 4x5

B2 chest supported row neutral grip 3 plates 4x5

C1 inverted row 3x10
C2 scap push up 3x15

Notes

this was close to 50% of my max concentrated on set up, tightness and bar speed

cgbp I suck at all these pressing movements, this one is a little less sucky feeling

chest supported row felt good but heavy. last set was 2+2+1

Overall a decent week

kmc

94

2009-5-29
Cycle 3 Wave 1 - Squats
135x5
185x5
225x3
275x5
290x5
310x5

Every last stinkin’ one of them high. Elbows touching thighs is definitely no indicator of depth for me. Back to touching the box.

Deep squats with pause
225 5x3 sets (baseline PR?)

Set the pins 4" below parallel on these and touched (but did not rest!) the bar to them. Gonna push the weight on these and hope they fix my problem.

Tried the new stance and it doesn’t work for me. Can’t hit depth.

95

Deficit Deadlift (35#ers)
Morning
115,185wu
325x6
395x6
465x4x3

Bent row
225x8x4

Behind back BB shrugs
135,225,315,385x max

hyperextensions
bw x max x 4

evening
throws

96

wanna thank everyone for the help, advice and support they have given me… I don’t know what I would have done without you.

I took an extra day off, and used today to test my bench before my deload this week before the competition. I also wore my singlet (mantard) under my track pants and t-shirt for the first time… just to get used to it.

My cousin showed up again, smelling faintly of A5-35 ointment, so I put him through a back and tricep workout in between my sets. He is doing good, has a positive attitude and great effort.

So, without further ado…

MAY 30TH BENCH TEST DAY
BENCH
bar x warmup
135x10
225x10
315x1 (paused)
335x1 (paused)
345x1 (paused)
355x1 (PR 10 lb- paused)
315x4
225x15

CLOSE GRIP BENCH 185x10
235x6 (each rep paused)
255x5 (each rep paused)

STANDING CABLE SKULL CRUSHERS
bunch for a bunch

TRICEP CABLE/ ROPE PUSHDOWNS
bunch for a bunch

ELEVATED HANDLE THINGIES PUSHUPS
bunch for bunch

HYPEREXTENSIONS
bunch for a bunch with 45 lb plate added.

So, I guess the consensus for the week prior to a competition is to rest, stretch and foam roll eh?

Is there anything I should be doing?

97

[quote]bunny7568 wrote:
wanna thank everyone for the help, advice and support they have given me… I don’t know what I would have done without you.

I took an extra day off, and used today to test my bench before my deload this week before the competition. I also wore my singlet (mantard) under my track pants and t-shirt for the first time… just to get used to it.

My cousin showed up again, smelling faintly of A5-35 ointment, so I put him through a back and tricep workout in between my sets. He is doing good, has a positive attitude and great effort.

So, without further ado…

MAY 30TH BENCH TEST DAY
BENCH
bar x warmup
135x10
225x10
315x1 (paused)
335x1 (paused)
345x1 (paused)
355x1 (PR 10 lb- paused)
315x4
225x15

CLOSE GRIP BENCH 185x10
235x6 (each rep paused)
255x5 (each rep paused)

STANDING CABLE SKULL CRUSHERS
bunch for a bunch

TRICEP CABLE/ ROPE PUSHDOWNS
bunch for a bunch

ELEVATED HANDLE THINGIES PUSHUPS
bunch for bunch

HYPEREXTENSIONS
bunch for a bunch with 45 lb plate added.

So, I guess the consensus for the week prior to a competition is to rest, stretch and foam roll eh?

Is there anything I should be doing? [/quote]

You need to make a list of things that you can do that’ll keep you away from the gym…

98

This morning
Bench
135wu
225x10
275x10
315x8
335x6
355x3
375x1
Stopped, no spotter
Incline db
55,65,75,85x10
Ground up cable cross over
60x8x4

CGB
185x10
225x8x3
tates
40x10x4

99

[quote]DaCharmingAlbino wrote:
bunny7568 wrote:
wanna thank everyone for the help, advice and support they have given me… I don’t know what I would have done without you.

I took an extra day off, and used today to test my bench before my deload this week before the competition. I also wore my singlet (mantard) under my track pants and t-shirt for the first time… just to get used to it.

My cousin showed up again, smelling faintly of A5-35 ointment, so I put him through a back and tricep workout in between my sets. He is doing good, has a positive attitude and great effort.

So, without further ado…

MAY 30TH BENCH TEST DAY
BENCH
bar x warmup
135x10
225x10
315x1 (paused)
335x1 (paused)
345x1 (paused)
355x1 (PR 10 lb- paused)
315x4
225x15

CLOSE GRIP BENCH 185x10
235x6 (each rep paused)
255x5 (each rep paused)

STANDING CABLE SKULL CRUSHERS
bunch for a bunch

TRICEP CABLE/ ROPE PUSHDOWNS
bunch for a bunch

ELEVATED HANDLE THINGIES PUSHUPS
bunch for bunch

HYPEREXTENSIONS
bunch for a bunch with 45 lb plate added.

So, I guess the consensus for the week prior to a competition is to rest, stretch and foam roll eh?

Is there anything I should be doing?

You need to make a list of things that you can do that’ll keep you away from the gym…
[/quote]

Sounds good…

  1. sex
  2. porn
  3. masturbation
  4. eat
  5. sleep
  6. work
  7. and repeat… with occasional Stanley Cup Final hockey game of course!
100

5/30/09 5/3/1 Military (1), 2d cycle
military:
5x 45/95/125
3x 145
160x 0/1

Accessory Militaries;
115x 10/10/10/9/8

Pull Downs
180x 10/10/10/10

Reverse flies
25x 10/9
Side Raise
25x 10/10

Fatness: 292
Time: 67 minutes
Money set 1-rep equivalent: 160 lbs (22 lb below best)

Because I was late for work, I supersetted the last 2 sets of pull downs with rev. flies and side raises a1, a2, a3. brutal work, but felt good.

Additional snivelling, whining, and tales of debauchery at the Old Lardass thread.