Monday: Squats
Speed squats 135 lbs with grey bands 4 x 2
Squats:
295 x 3
315 x 3
345 x 2
375 x 2
385 x 1
Zercher Squats: from dead start (first time ever done)
135 x 8
185 x 8
205 x 8
Elevated Sit-ups
1 x 10
1 x 10
1 x 15
Wednesday. Bench training.
Bench Press: work up to 1 rep max
275 x 1
285 x 1
295 x 1
305 x 1
Bench Press
225 2 x 8
One arm rows;
100 x 3 x 8
Saturday:
Squat w grey bands
135 w bands for 9 x 2
Zercher Squats:
185 x 8
205 x 8
225 x 8
Bench w orange bands for 6 x 3
Bench Press
205 x 8
225 x 8
Monday–Bench Day
Speed Bench
95 lbs with orange band for 5 x 3
Bench Press
90% 1rm = 270 for 5 x 2
Bench Press
155 lbs for 5 x 10
One arm rows
100 lbs 1 x 8, 2 x 6
Wednesday–Leg Day
Squats: worked up to 90% of max for rep max
325 x 1
345 x 1
365 x 1
385 x 2 x 1
then, 345 x 5 (up 10 lbs on 5 rep max)
Situps for sets of 3 x 15
Thursday: Leg Day with one upper body press. Am showing the “working sets” only.
Front Squats: 205 lbs for 5 sets of 3 (80% of max)
Zercher Squats: 225 lbs for 5 sets of 3 (80% of max)
Bench Press: 245 lbs for 5 sets of 3 (80% of max)
Sit-ups 1 x 15, with navel pulled in
Whatâ??s up old group I will be 49 in dec I live for the pump / lifting / is, has always been my golfing range
Saturday-Speed Day
Orange band bench presses for 5 x 3
Grey band squats for 6 x 2
Jump off blocks over bench 5 x 3
Monday-- upper body pressing
Overhead press 160 for 5 x 3
Incline Press 185 for 5 x 3
Bench Press 245 for 5 x 3
Deadlift (conventional) 305 for 5 x 3
Tuesday–upper body pressing
Overhead press 160 x 5 x 3
Incline Press 185 x 5 x 3
Bench Press 245 x 5 x 3
Elevated, Snatch Grip deadlift 295 x 5 x 3
Been a while since I posted, don’t have all the logs, but here goes memory. Last week, I switched programming to a routine gleaned from Wendler where I lift one ME upper and one ME upper lower each week. After each lifting session I do sled pushes for conditioning. On “off days”, I do a four movement plyometric circuit with two jumps alternated with two upper body push movements. Yep, got this from the “neural charge training” from this site.
My ME for upper body and legs is working to a max set of five, been doing that with squats for a while and am getting decent results, for example started at 335 x 5, about a month back, tonight, 12/20 performed 360 x 5. Although, as you will note last week I worked up to a max set of 3 for overhead presses and deadlifts ( I may keep doing this, I like 3’s on these, and 5’s for benches and squats). Lifting 3 or 4 times a week has led me to nothing but constant inflammation and stiffness, gotta make a change, so I did.
Last Monday 12/13: Overhead Presses
Overhead press: working sets of 5 x 3 @ 185 lbs.
Push Press: working sets of 3 x 1 @ 205 lbs.
Overhead Press: working sets of 2 x AMRAP @ 135 lbs.
Wednesday 12/15: Deadlifts
Power Cleans: worked up to a single @ 205 lbs.
Conventional Deadlifts: ramped up to 375 for 3 reps.
Standing GM’s: ramped up to 295 for 1 rep.
12/17: Plyometric Circuit
Vertical Jumps sets of 3
Plyometric pushup off incline bench sets of 3
Frog jump sets of 3
Ball slams sets of 3
Did about four circuits.
Sled pushes from low position for 3 sets of 20 yards-whew!
also, sled pulls from crouched position for 3 sets of 20 yards, then
2 sets of 10 yards of sled pull-throughs.
Saturday 12/18 Plyometrics, then Lats and Biceps
Plyometric circuit of close grip incline bench, vertical jump, frog jump and regular grip incline bench plyos.
Later that day: Straight arm pushdowns supersetted (3 sets)with lat pulls for lats.
21’s Curls for Biceps, then Hammer curls for forearms AMRAP for two sets each.
Lat pulls with sled for four circuits (about 5 yards each, all I have in the garage). Lat row pulls with sled for four circuits.
Sunday 12/19: Plyometric Circuit. Play this by ear about 3 circuits as I recall. Vertical Jumps, Regular grip incline plyo pushups, Vertical jumps bringing knees up high, close grip incline plyo pushups.
Monday, 12/20 Squats
1/4 squats from pins: worked up to 500 lbs for 3 reps
Squats: worked up to 360 x 5 (new pr)
Sled pushes from low position for 3 circuits of 20 yards with 200 lbs added. (I am weird, but I like these!)
Took out trash after squats, got snow on shoes, spun for the first 3 yards, lesson learned. I really try to keep my knees into my chest while doing these–get good push that way. Used to push more from extended legs position-not so good.
Wednesday 12/22 Bench Press
Top half bench from pins 310 for 3
Bench Press: ramped up to 260 x 5 reps (max)
Bench Press: 185 for 6 x 3 afap
Pushed sled for 3 x 20 meters
Friday 12/24 lats and biceps
Straight arm pushdown for reps supersetted with
bent over straight arm pushdowns
barbell curls 3 x 7 reps close, medium, and wide grip
Monday 12/27: Overhead Press
Press ramped up to 195 x 3 (new pr) which didn’t know until re read this log, oops
Press Push: up to 210 x 1, missed at 215
Press: 6 x 4 @ 135
Circuits: 2 sets amrap
Front raise: 45 lbs
side plate raise 10 lbs
rear delt raise 10 lbs
An OHP PR is good news!