One Bourbon, One Squat, One Beer

Training Over 35 Lifter
541

2/14

Back

RackPulls - 531 - C2W3

(Goal ) Actual
(355x5) 160kg (~353) x 5
(400x3) 180kg (~397) x 3
(450x1) 205kg (~451) x 3

  • form comments plz.

Univ. Shrugs: 1pps x 40, 2pps x 40, 3pps x 25, 3pps+20kg x 25

Asst. Pullup: BW-70 x 6, x6

Cable Lat P/D (wide): 180x12, 190x15, 200x11

Naut. Row Mach (2arm): 230x12, 290x10, 330x10
Naut. Row Mach (1arm): 170x15, 230x5

Seated Calf: 2plates + 10kg x 15, 10, 10, 10 (about 15s between sets)

Seated low cable row (neut.grip, shoulder width): 180x20, 210x15, 230x12

Back is nice and toasted! Pizza Hut wings tonight for din-din.

542

Ah yes, I remember when he was but a wee lad. Great damn progress. Your size gains reflect your strength gains. Excellent rack pulls. Shows anyone cares to look that over 35 doesn’t mean headin down hill. And Pizza huts gonna lose some revenue when you decide to cut.

543

LOL-- thx HEL! P.H. wings are kind of my new weekly ‘reward’ food for hitting goals and PR’s :slight_smile:

…

Well, damn-- I just went to enter my rack pull numbers in my 531 spreadsheet and I realized that I forgot I was a week behind on RP’s. Was supposed to be a “3” week, but I did a “5/3/1” (ie. max) week. DUHHHH!!!

I have cycle max bench and squat this week, too. I guess I’m all caught up, though…

544

SteelyOne, sorry to be late…Amazing progress! No need to embellish here. That is just incredible.

545

2/15

Bench/Chest

BENCH 531 C2W3 relative max

(Goal) Actual
(235x5) 235x5
(265x3) 265x3
(295x1) 295x6 rep PR – that last rep was one ugly grinder!

CGBP (1/2 foam press): 245x12, 265x11, 300x5, 275x3 (ha! Hit wall.)

Inc DB Press: 55x15, 80x23, 90x13

30 min. rec bik
5 min sauna

Max week, short, sweet, low volume, but I’m really feeling it. I think yesterday’s max RackPull/Back day caught up to me. Whole backside is stiff from calves to hams/hips/glutes, lower back, lats, traps!

546

Great progress pics steely! and nice pr’s happening over recently!

547

I can only echo what everone else has been saying. Amazing progress.

What do friends and family who haven’t seen you in awhile say when you get together? Do they even recognize you?

548

thx dog!

eco- It’s funny because I work from home. I talk to my colleagues daily, but I go weeks, sometimes months before I see them face to face. Last month, I flew to Atlanta for a day for a meeting and saw my boss for the first time in about 14 months. I got a “Holy Fuck!!!” out of him :slight_smile:

549

[quote]SteelyD wrote:
thx dog!

eco- It’s funny because I work from home. I talk to my colleagues daily, but I go weeks, sometimes months before I see them face to face. Last month, I flew to Atlanta for a day for a meeting and saw my boss for the first time in about 14 months. I got a “Holy Fuck!!!” out of him :)[/quote]
I thought that would be the general reaction.

550

Damn good progress SD that 295x6 is f*$king awsome!

551

your hyuge brah!

nice work- proving that big food+big training = big strong dude

552

Tues 2/16: Bye, Seps!

BB Curl: bar x 15, 65x10, 95x12, 115x5, 95x15

P/W Curl: 70x10, 80x10, 100x5+2, 100x5+3+3

DB Pr. Curl: 30x12, 35x12, 50x5+3

1Arm Side cable curl: 40x20, 60x25, 80x20 * This machine doesn’t feel like the weight selected…

30 min rec bike
5 min sauna

553

2/17 Squats/Legs

Squat: w/u

(Goal) Actual
(315x5) "
(360x3) "
(400x1) 405x5

1-Leg extension: w/u, 120x15, 140x15, 150x10+5

Don.e

Not very exciting. Had no energy all day and just couldn’t turn it around at the gym. I almost bailed after I got there and the warmups didn’t get me going, so did the first set and 2nd set. I had in my head I wanted 405x10 tonight. Got 5 and just kind of stood there for a few seconds then racked it. I know I had a few more reps, but just didn’t focus the mental game enough.

There are days like this… Next time I got it though!

Need sleep.

554

Steely - you still got 4 more than the required rep! I call that a win in any Wendler book!

555

Thanks dog-- True!

556

[quote]SteelyD wrote:
2/17 Squats/Legs

Squat: w/u

(Goal) Actual
(315x5) "
(360x3) "
(400x1) 405x5

1-Leg extension: w/u, 120x15, 140x15, 150x10+5

Don.e

Not very exciting. Had no energy all day and just couldn’t turn it around at the gym. I almost bailed after I got there and the warmups didn’t get me going, so did the first set and 2nd set. I had in my head I wanted 405x10 tonight. Got 5 and just kind of stood there for a few seconds then racked it. I know I had a few more reps, but just didn’t focus the mental game enough.

There are days like this… Next time I got it though!

Need sleep.[/quote]

when it comes to back squats, i think anything over 5 reps is a waste of time anyway. i see back squats as a strength movement. if you are looking for size in the quads front squats, hack squats, lunges, zerchers, leg extensions…etc. are the way to go with moderate weight and high reps. i see these guys doing widow maker squat sets of 20 reps and rarely do i see any of them with huge legs. the reason, back squats aren’t a great quad developer, IMO. i would keep the squats in the 1-5 rep range and then hit the quads with the above movements with high reps after squats when they are a bit fatigued. i find that one R/P set of one of those in the 50-100 rep range is awesome.

557

Steely - Just read through your old log and you have made AMAZING progress. Having looked at your bodyweight stat’s and lifting numbers I always thought you were a lot taller but damn it you’re the same height as me! Inspirational brother. Keep up the good work.

LtL

558

405x5? Really damn good.

559

Th. 2/18

Shoulders

Smith Mach. Seated BTN Presses:
bar x 20,
50x20,
1pps x 15,
1pps+50 x 15,

DB Press (Hi-Inc):
60x15
80x15
100x12
110x3 (need 105’s.. lol)

DB Lat Raise:
25x10
35x15
50x10
60x12
75x5 + 40x15
65x10 + 45x10

DB Front Raise (neut grip to slight underhand at top):
25x12
40x10
50x10 + 25x3 + 20x5

Seated Cable R-Delt Flye:
30x15
32.5 x 15
40x13

1-Arm Smith Mach Shrug:
1pps x20
2pps x20
2pps+70 x10

So, this night, my 8 y.o. daughter was qualifying for swim team (made it), so my wife was at the pool with her and the other kid while I was working out in the weight room. When I was done, I had to wait around for another 40 minutes or so while they finished up, got showered, etc, so I’m STARVING.

I left the lights on in the car.. DOH! Had to get a jump which took about 20 minutes. Kids were whiny hungry, I was whiny hungry, and pregnant wife is always hungry.

Kids and I decide on Burger King. I get 3 (yes, THREE) $1 dbl. cheeseburgers. One of my daughter loves just a bun with pickle and lettuce (ie no meat) so we ordered that, but they put meat on it, so I ate it rather than take it back.

Then, WifeeD decides she wants pancakes. The only pancake place around that is open is 30 minutes away (yummy homemade mom/pop place). So we drive there and I end up getting a short stack of pancakes and a ‘sunny-side-up’ egg. Plus I ate a bowl of their homemade applesauce.

I could FEEL the muscles (and my belly) G.R.O.W.I.N.G. – LOL…

I can’t eat like that often, but last night seemed to fit the bill.

560

Meat- thx for the input!
Hel - thx dude
Ltl - man, I’m honored that you even read this crap! Yeah, I’m just a relatively short dude. I’m still taller than I am thick-round, so I got that going for me…