Older Brotherhood of Iron

Training Over 35 Lifter
101

[quote]bunny7568 wrote:
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…

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!
    [/quote]

When you realize the first three are the same thing and 5 and 6 are done at the same time, it makes your list pretty short. Putting lipstick on your hand doesn’t make it sex…

I am wishing you the most luck any Kabaddi-ass player could have in a PL meet.

102

[quote]DaCharmingAlbino wrote:
bunny7568 wrote:
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…

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!

When you realize the first three are the same thing and 5 and 6 are done at the same time, it makes your list pretty short. Putting lipstick on your hand doesn’t make it sex…

I am wishing you the most luck any Kabaddi-ass player could have in a PL meet.[/quote]

Thanks Al!
In order to save time and be most efficient, I am going to combine #'s 1, 2, 3, and 4. And I am going to eat cheesies.

103

JUNE 1- DELOAD WEEK PRIOR TO COMPETITION

Had cousin at the gym today… at least he is being consistent and putting forth a good effort.

Went to YMCA here in my hometown, cousin had a membership there and I wanted to see what they had for equipment for when I upgrade his training regime. Nice change of scenery… and alot more high tech equipment/ machines… crap I will probably never use in my life.

So, I put the cuz through a leg and shoulder workout.

In between his sets I did a few sets of light dumbell press, laterals to the side and front, some light shrugs… then some light squats (135-185). Also did alot of stretching and thinkin’.

Gonna do some more stretching and foam rolling tomorrow… I might even book a massage (real one… not one of those with a “happy ending”).

Going to go in on Wednesday, practice the commands on bench and deads (very light), do some stretching and maybe do some light abs or something.

104

Bunny looking solid!

6.1.09

Build Lower 1

country YMCA

Mobility, no foam, aint got none here.mobility
ohsquat 95x10,135x6 (uh oh)

A Front squat 225 x (5x1)5*

B DB step up 70 x 3x6

C1 Bar roll outs 3x10
C2 Glute Ham raise

D single leg squat to box 2x10

.

thats about it…

kmc

105

Well, I’m beginning to lift in the evening instead of in the morning. I’ve been in at 5:15am, but it’s getting more and more difficult to get up that early. So this evening I went in at about 7:45. It was a good session. I didn’t feel rushed like I do sometimes in the morning, and that is a good thing.

Today was squat day.

Full squats - 12@135, 8@225, 8@275, 5@315, 3@335, 3@365, 2@365
Full squats with monster-mini and mini bands, both cinched - 2x8@225
Zercher squats - 2@8@135

I was pretty much wasted at this point so I called it good.

We’ll see how this evening thing works out.

folly

106

6-1-2009
Cycle 3 Wave 1
Military Press Day

MP
barx20
95x5
115x5
130x5
140x5
150x5

Med Grip Pullups
BWx5
+45x5x4sets

1-Arm Standing DB press
75x5x3sets

Not feeling it today. Didn’t want to train. MP was strong reps were fast and definitely had more reps in the tank, but my plan is to do only prescribed reps and cut back assistance. But I didn’t feel like I wanted to do more reps as well.

Did my duty and it was good session. More sleep, more food, more water. I keep forgetting water. Haven’t had more than a glass a day for the last week.

2009-6-2
Cycle 3 wave 1
Deadlifts

DL
135x8
225x5
315x3
365x5
390x5
410x5

Good Mornings
245 8x3sets (PR +3 reps)

AB wheel rollouts (frm knees)
15x2 sets

Ab iso holds
2x20 sec

Weighted Leg raises
10 10x2 sets

1 Arm BB side curl and press
BBx5x1set

I just couldn’t wait to deadlift.

My legs are still tired from 5/6 days ago, but all reps went up fast. Concentrated on keeping the bar close - makes a big difference.

On to the second wave!

107

6.2.09
Build upper

Foam, Mobility, ytwli, dislocates, etc

A1 incline bb bench 205 (5x1)5

A2 weighted pull up (5x2)5
bw+75 bw+45, bw+55 bw+55 bw+75

B1 db flat bench press 3x6
80,90,90*

B2 head supported bo db row 3x6
70,80,70

C1 cable back hand 3x12
C2 zotman curl 30 3x10

I love eric fugging cressey

today I did good, weights felt light,
I dont think Ive ever benched 90 db’s for sets of six

weight 180 in chucks and ipod shuffle.

thanks for looking

kmc

108

Those clusters let you pound out a lot of reps with heavy weights. nice DB pressin’ Special K.

109

I no longer have a home so I will post here with you structured folks.
Squats
135wu
225wu
275x8
315x8
335x6
355x5
375x4
Goblet squats
130dbx6x4
zerchers
135x8
185x8
205x6
225x6
Hammer curls
45x8x4
Fore arms-Ez curl bar
70x10x4

no throwing

110

[quote]hel320 wrote:
I no longer have a home so I will post here with you structured folks.
Squats
135wu
225wu
275x8
315x8
335x6
355x5
375x4
Goblet squats
130dbx6x4
zerchers
135x8
185x8
205x6
225x6
Hammer curls
45x8x4
Fore arms-Ez curl bar
70x10x4

no throwing[/quote]

Good workout big guy. Got booted out of my home too. Got me a rental this time.

111

Thanks Skid
your looking rugged yourself nice pulls.
and Hel Nice squats!

kmc

112

6-4-2009
Cycle3 Wave 2 - Bench

Bench Press
barx15
135x5
185x5
200x3 (paused)
215x3 (paused)
225x8 (PR +1 rep)

Close Grip 2-board press
225 5x3sets

1-Arm DB row (strict)
125 6x4sets

Better session than I was expecting as I was feeling somewhat drained… Really didn’t feel like getting a PR but I just kept going. The last rep was slow and the right arm started drifting, but I got it.

113

Sun coming up
backyard shot throwing (it’s made of iron)

After work
Bench
185,225 wu
315x5x3
Cleans
135,185wu
225x4x3

After after work workout
Swim, maybe 1/4 mi (ok, that’s not iron)

Meet Saturday so just wanted to get in a few throws and lifts in and a relaxing swim. Have to weigh in implements at 0700 and start throwing at 0730 Sat morning. Mapquest says it’s a 2hr 13min drive. Coffee is my friend. 2 weeks from this Sat is my first Highland Game of the year and I’m really looking forward to that.

114

build lower

foam mobility, dislocates, OH squat 95x10,135x10,135x6

A broad jump 5x5

B elevated dead lift off of 45 plate 4x5
135x5,225x5, 315x5, work 365x6,365x5, 385x5, 365x5*

C db reverse lunges 3x6
70,80,80

D pallof presses 3x10

then I swam for 20 minutes.

Notes
work was hard yesterday, making a location television show and deadlifts dont mix.
the third set of 385 was 3+2, so I cut the weight back,
felt some back rounding too.

that’s about it, thanks for reading.

kmc

115

[quote]hel320 wrote:

Meet Saturday so just wanted to get in a few throws and lifts in and a relaxing swim. Have to weigh in implements at 0700 and start throwing at 0730 Sat morning. Mapquest says it’s a 2hr 13min drive. Coffee is my friend. 2 weeks from this Sat is my first Highland Game of the year and I’m really looking forward to that.[/quote]

Kick some a$$ on Saturday Hel!

116

Back at it!

4 June 2009
W=196
Cycle 1 week 3 5-3-1
bike 5m, sh rehab, ytwl
Bench Barx10/10 95x5, 115x5
135x5, 150x3, 170x4

BBB 95x10 5 sets
DB BO rows 75#x10 Right 5 sets, left 5 sets

117

Looking good sol.

Hel tear it up at your meet.

6.5.09

build upper

foam, mobility, ytwl, dislocates some other shit.

A speed bench 155 8x3
then “heavy” 245x2*
225x3

B2 cgbp 195 3x5

B2 chest supported row 3x5
3 45’s

C1 supine row/reverse bench what ever 3x10
feet up bw+25 lbs.
C2 scap push ups 3x15

Notes
Forgot what fun bench after pulling feels like
speed work concentrated on arch and touching in the same place.
the heavy set well felt heavy to me 245 x2 was slow

the chest supported row thing- always hurts the elbows- tendonitis sucks.

cgbp- I suck at these, but they felt less suck.
I dislike pressing.

thats it another week of robbing Eric Cressey

thanks for reading have a good weekend

kmc

118

Noodles

(weights ramped up to top weight unless noted otherwise)

A: Cable Rope P/D: 15, 15, 10, 140x6

B1: Seated Alt Curl: 10, 10, 50x10 (rough reps)
B2: Tate Press: 10, 10, 50x8

C: Floor “Pin” Press
Height = 1 Aerobic Step
135x10
185x8
205x6 (step +1 riser)
225x6+1 ( " " )

D: EZ P. Curl (heavy bar)
10, 10, 80x6, 90x2 (weights noted without bar weight because I don’t know what that is, but it’s bigger than the regular one)

E: EZ Skull Crusher
70x10, 80x10, 90x5, x4

F: Pinwheel Curls
10, 10, 60x8, 65x6

G: Scap work (shoulder re-hab/re-training)

H: Cable Curls
12, 10, 10, 120x6

Have had better days.

All and all not too shabby given the last two days spent in bed with sub 2000 calories and probably sub 100g protein, and still not 100%.

Shoulder feeling much better, but still not 80%. Getting there.

119

7 June 2009
W=198
Cycle 1 Week 3 5-3-1
Squat day
Bar x10 135x5 160x3
working sets 190x3,

215x3,

240x4 PR Reps

Assistance - JFI, maybe later

120

2009-6-7
Cycle 3 Wave 2
Squats

Squats (touch on a 14" box)
barx15
135x8
225x5
275x3
290x3
310x3
330x1,2

Deep Squats (10" box touch)
225 8x4 sets

screw abs.

I’ve lost ground. I can probably get 330x3 next squat session. Feeling squats in the quads and lower back, but my form is pretty good. Staying tight, I hit depth on all reps, not doing good mornings out of the hole. The “extra” depth is probably what has me down in reps a bit.
8 was all I could force myself to on deep squats. I’ll try and bumpt that up next few sessions and add another set.