Public Humiliation Be Damned

Training Over 35 Lifter
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Where you at?

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Week 9

Last week was deload, didn’t feel like posting it all. This week I only have two days to lift before leaving for a trip.

Weight is down to 240.2 this morning. Don’t know how the diet is going to go while road tripping.

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Alright brother get back on the wagon. I will be down next week. Will be the second week on 5/3/1 want to schedule our workouts?

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Where are you?

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OK. Back to it tomorrow. My mind just hasn’t been right. Weight is back to 242.

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I know and I know why. Just had to give a little push. Brother I want you around in 20 years. Believe me you stay sane by hitting the iron.

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Ok. Just got up and did some pushups and band assisted pullups. Cooked some eggs and bacon. Working back into it.

Weight 238.8

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Hey Demetrio has made me some farmers walk bars, do you want a pair, probably get them for less than a $100.

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let me get back to you. sounds like a good deal to me. the wife is another matter.

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No problem he isnt going anywhere, he sold some to a neighbor of his that is a HS football coach.

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Okay Demetrio is going to sell the farmers walks bars to me. I am paying him with a little time off work. I will get them to you either this week or next.

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Weight 237. Down 25 pounds since I started dieting an eternity ago. I’m about 5 pounds off of where I wanted to be at this point. Losing 3 pounds a week instead of 2 for the next five weeks is the goal. Will cut WAY back on the weekly cheat meal (even though my favorite Mexican place is just reopening after a remodel).

I’ve obviously been slacking. I’ve kept my diet in check lately, but haven’t been working out. I think part of the problem is that when I started this log, I only had weight loss goals in mind. So when I see the weight still dropping off (even slowly), I find it easy to rationalize not getting out of bed and lifting. I recently bought a cheap power rack and another 300 pounds of weight. I’ve also made it alright to work out after work. With all that in mind, I now lay out lifting goals:

Bench 315x3 by New Years Day at a bodyweight of 215 or less.
Dead lift 505 by New Years Day (obviously at the same bodyweight).

Both of those are lifts I’ve hit in my younger days at that bodyweight.

I hate squatting (and I inevitably hurt myself working on it), so I don’t have any real goal for squatting other than getting my form down. I will squat occasionally, but will mostly do front squats, split squats, and zercher squats.

BLASPHEMY ALERT:

I won’t be doing 5/3/1.
Tried it. Kinda liked it. In the end it took some of the fun out of lifting for me.
I really like following a more heavy day and speed/rep day format.

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Here’s my workout plans for the next four weeks. The fifth week I will back off (but not to the degree that 5/3/1 has you back off. I pulled out an old workout log to get an idea of what worked for me in the past. I’d greatly appreciate any feedback anyone wanted to give. I get tunnel vision a lot of times and miss big picture stuff.

MONDAY:

  1. Bench Variation to 5, 3, or 1 rep max.
  2. Bent over barbell row 4x6
  3. Dips 3x near failure until I feel I can start adding weight
  4. Pulldowns 4x6
  5. Tricep pushdowns 3x10
  6. Rotator cuff work

TUESDAY:

  1. Deadlift (going by feel)
  2. Military 4x6
  3. Front Squat 4x6
  4. Cable Lateral Raise 3x10
  5. Bar curl 4/6

WEDNESDAY:
Various grip, calf and Ab work

THURSDAY:

  1. Bench: either 10x3 speed weight or 3x225lbs to failure
  2. One Arm Row 3x10
  3. Overhead tricep lockouts in rack 4x6
  4. Cable reverse push downs 3x10
  5. Rotator cuff work

FRIDAY:

  1. Good mornings 4x6
  2. Zercher squat 3x8
  3. Lean away lateral raise 3x8
  4. Reverse E-Z bar curl 4x6
  5. One arm cable curl 3x10
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Monday

  1. Bench: 225x5, 245x5, 265x3, 275x3 (First time lifting on my new rack. Will take a while to get used to the set up.
  2. Bent over barbell row: 135x6, 155x5, 165x6, 175x6
    3a. Dips BW 3x8
    3b. Pulldowns 90lbs, 3x8
  3. Skipped tricep pushdowns due to serious crampitude after the dips
  4. Rotator cuff work
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Sweet.

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Ok. I totally over estimated my work capacity. Holy hell.

Tuesday
Dead=worked up to 335 (grip failure)
Military=4x6 155
Bar curl=worked up to 95x6

I was gassed at that point. Actually I was gassed warming up on the deads. Must push sled more.

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Your new farmers walk bars, I will get them to you Saturday.

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Sweet

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bump

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Good work on the deads, do you use chalk for your grip?

I also have serious farmer’s walk bar envy. I need to get some pretty badly.