Raw Power

Training Over 35 Lifter
1061

GV, I hope you had a great holiday season!

Bench Night

Bench: 45 x25, 135 x5, 185 x5, 225 x3, 255 x1, 285 x1 (paused), 255 x3, 3, 3, 3, 3.

BB Rows: 135 x10, 185 x10, 235 x5, 5, 5, 5, 5, 135 x10.

Incline DB Bench: 100s x 9, 5, 4, 70s x 10.

Cable Rows: Mechanical Drop Set x 2.

Notes: I’m coming off an unplanned deload. Work coupled with a family camping trip while I also worked every freaking day of December and the New Year made training a no go. Bench felt good today so maybe I needed the deload. No end of work in sight so I’ll train when I can.

I hope everyone is doing well and had a great holiday season.

1062

Squat Night:

Squats: 45 x10, 135 x10, 225 x5, 275 x3, 335 x3, 355 x3, 380 x3.

Leg Press: 10 plates x 10, 14 plates x 8, 18 plates x 6.

BB Lunges: 110 x 20, 20, 20.

Leg Curls (hammies): Some x 8, 8, 8.

Stiff Leg Deficit Deads (25s for plates): 305 x 8, 8, 8.

Notes: Squats and leg press felt strong and deep. Lunges and deficit deads did me in.

1063

Side notes: I’ve had a few big projects stacked on top of each other and I’ve been typing for what seems like all day everyday on the computer. Its taking its toll and i’m really starting to feel the tendinitis/carpel tunnel. I had problems with my grip on the stiff leg deads and it just wasn’t that heavy.

1064

It sucks when pain gets in the way of training and/or daily activities. Wish I could just take a magic pill to make the arthritis in my wrists and hands go away but it’s day in and day out. Hope your tendinitis takes a vacation for a minute.

1065

Thanks GV.

Light Bench Night:

Bench: 45 x25, 135 x 5, 5, 5, 185 x5, 210 x 8, 8.

OHP: 155 x4, 3, 3, 3, 3, 3.

Pullups (various grips): 8, 6, 5, 5, 5, 5, 5.

Dips: +50 x 8, 6, BW x 10.

Notes: Meh. I felt weak and sluggish tonight.

1066

Those SLDLs looked really effing heavy to me. I cannot SLDL anywhere close to my DL, my low back just won’t put up with it.

How do you set up your light benching days?

1067

[quote]JoeGood wrote:
Those SLDLs looked really effing heavy to me. I cannot SLDL anywhere close to my DL, my low back just won’t put up with it.

How do you set up your light benching days?[/quote]

Hawkcapt sent me a spreadsheet with one heavy and one light bench day per week, and I just make up the asst. I’ll do OHP/ dips and pullups on the the light day, and leave rowing and inclines to the heavy day. So far I like it and I feel like my bench is moving a little, although my biggest challenge right now is getting to the gym with my work schedule.

1068

[quote]jjackkrash wrote:

[quote]JoeGood wrote:
Those SLDLs looked really effing heavy to me. I cannot SLDL anywhere close to my DL, my low back just won’t put up with it.

How do you set up your light benching days?[/quote]

Hawkcapt sent me a spreadsheet with one heavy and one light bench day per week, and I just make up the asst. I’ll do OHP/ dips and pullups on the the light day, and leave rowing and inclines to the heavy day. So far I like it and I feel like my bench is moving a little, although my biggest challenge right now is getting to the gym with my work schedule. [/quote]

Thats a lot like Westside then. Without the band and chains…

1069

Solid work. Sucks about the pain but that’s part of growing up I suppose.

james

1070

Deads:

Deads: 135 x5, 225 x5, 315 x5, 385 x 10 (full reset).

Zerchers (from pins): 135 x5, 225 x5, 315 x1, 365 x1, 385 x1 (pr).

GMs: 45 x8, 135 x8, 205 x8.

Notes: Deads came up quick and I left 1 or 2 in the tank. Zerchers felt easy but I suspect the pins in the new rack were a touch higher than I have been using in the old rack. Still about parallel but maybe a touch above.

1071

I do not know how the hell you Zercher 385. You are a monster.

1072

[quote]JoeGood wrote:
I do not know how the hell you Zercher 385. You are a monster.[/quote]

x 2

Incredible!!

1073

Strong work Jack. Zercher numbers are big and 385 for 10 on the deads is serious.

1074

Thanks for checking on me fellas.

Bench Night:

Bench: 45 x25, 135 x5, 185 x5, 225 x3, 255 x1, 290 x1 (paused), 260 x3, 3, 3, 3, 3.

Machine Rows: 2 45s x10, 4 45s x10, 6 45s x 10, 8 45s x 10, 8, 6 45s x10, 4 45s x10.

DB Incline Bench: 100s x 7, 4, 4, 70s x10.

Cable Rows: Stack x 8.

Notes: I realized afterwards that I’d skipped forward in my bench program by about three weeks, but it all worked out. 290 was about all I had and so were the triples at 260. I feel like I’m making a little progress on bench, albeit slow. I also tried out one of the new row machines. It feels like cheating a bit but it feels easy on my elbows and forearms so I might give this a go for a bit.

1075

[quote]jjackkrash wrote:

Notes: I realized afterwards that I’d skipped forward in my bench program by about three weeks, but it all worked out. [/quote]
I find this incredibly impressive.

1076

Solid Zercher work and the bench is looking good. Looks like the jump ahead may have been just what you needed.

1077

Thanks for checking on me folks.

Squat Night:

Squats: 45 x10, 135 x5, 225 x5, 315 x 3, 3, 3, 3, 3, 3, 3, 3, 3, 3 (ten minutes total).

Leg Press: Some x 25, 25, 25, 25.

Leg Curl (quads): Some x 30, 30, 30.

Leg Curl (hammies): Some x 15, 15, 15.

Stiff Leg DB Deads: 50s x 15, 15, 15.

Notes: The squats weren’t that bad, but the asst. had me begging for mercy.

1078

I’m thinking assist is where it’s at.
That’s a lot of 3s in 10. I couldn’t keep up.

1079

Condolences JK. I was really hoping to see another Niner-Hawks matchup this season.

1080

[quote]Oldman Powers wrote:
Condolences JK. I was really hoping to see another Niner-Hawks matchup this season.[/quote]

Thanks. It was a good game. 8000 miles in a week took its toll, which is why the regular season matters.