Raw Power

Training Over 35 Lifter
101

3’s day, bench, TM 280, top set, 250.

Bench: 45 x25, 135 x5, 185 x3, 225 x3, 250 x5, 225 x 3, 3, 3, 3, 3, 3.

Machine Rows: 90 x10, 180 x10, 270 x10, 360 x10, 450 x5, 360 x10, 270 x10, 180 x25.

DB Incline Bench: 90s x 12, 10, 6.

Notes: I took a few days off lifting do to work schedule and crazy-awesome weather. Any spare non-working moment I had I went skiing instead of the gym. It has been great. I got my boat and ski dialed in and I feel like I’m in mid season form already, whereas last year I didn’t get in the water until the end of May and I was still too heavy (220-25 ish). My weight is holding right around 205-08 and I’m getting into size 34 jeans and shorts. I intend to get in the gym when I can and work around skiing, but my focus this summer is going to be on skiing and not power lifting. I feel like the early-season dieting really paid off. Life is good.

102

3’s day, Squats, TM 400, top set 360.

Squats: 45 x10, 135 x5, 225 x3, 275 x3, 315 x3, 360 x 5, 315 x3.

Notes: I was pretty happy with my money set, I hit all reps fast and deep. My knew starting feeling tweaky on the first back-off set, so I shut down back squats there and tried front squats, and it still felt tweaky so i quit. No worries, I just felt caution was the better part of valor.

103

Press Day:

Press: 45 x20, 95 x5, 115 x5, 135 x5, 150 x5, 135 x3, 3, 3, 3, 3.

Wg Pullups: 12, 10, 8, 7, 5, 5, 5, 5.

Dips: +60 x 8, 8, 6.

Notes: I messed up on the day, this should have been a 3’s day. I’ve got a lot going on at work right now, I I’m lucky I even got in the gym. Se va.

104

I’ve had periods like that at work too. Someday I’m going to find a job that does not get in the way of my life (lol). Just stay with it.

105

Thats good work for not having the best day.

106

5’s day, bench, TM 240.

Bench: 45 x20, 135 x5, 165 x5, 185 x5, 205 x6, 135 x10.

Cable Rows: 100 x10, 120 x10, 140 x10, 160 x10, 180 x10.

Incline DB Bench: 50s x 10, 60s x10, 70s x7, 50s x10.

Barbell Rows: 135 x10, 10, 10.

Notes: I decided to take the summer off lifting because I didn’t have time to work, ski, lift, and do other summer things. I skied my ass off in the beginning of the summer but work started really kicking my ass and fucked up most of July and August for anything else. At least I had work and had a pretty profitable summer.

The good: My joints don’t hurt and I feel like the break from lifting did me some good in some respects. Also, I think my back stayed pretty strong from just skiing.

The bad: My pressing is in the shitter and I am betting squats are going to really suck. Though I suspect both will come back fairly quickly with as my work capacity increases. My hands are also shredded from skiing so I need to work around this a bit.

The ugly: I got pretty soft around the middle from a shitty diet and getting tied to my desk. I picked up a few pounds to the point where my ski won’t turn right on the offside and my current buoy count really sucks. At about 215 my ski just stops working, and I’m just over the edge bouncing between 215 and 220. So I’m going to fix that pronto and see if I can’t get my bouy count back up before I winterize the boat in about 6 weeks. Seriously, when I hit 215 its like I’m trying to ski with a Piano on my back. I really need to find a way to stay at or under 200 lbs., but fuck if I don’t love pastries.

The plan: Clean up my diet, ease back into the gym and phase out skiing, then kill it in the gym until at least spring. And no more hiding on page 3.

I hope everyone is doing well.

Jack

107

[quote]jjackkrash wrote:
5’s day, bench, TM 240.

Bench: 45 x20, 135 x5, 165 x5, 185 x5, 205 x6, 135 x10.

Cable Rows: 100 x10, 120 x10, 140 x10, 160 x10, 180 x10.

Incline DB Bench: 50s x 10, 60s x10, 70s x7, 50s x10.

Barbell Rows: 135 x10, 10, 10.

Notes: I decided to take the summer off lifting because I didn’t have time to work, ski, lift, and do other summer things. I skied my ass off in the beginning of the summer but work started really kicking my ass and fucked up most of July and August for anything else. At least I had work and had a pretty profitable summer.

The good: My joints don’t hurt and I feel like the break from lifting did me some good in some respects. Also, I think my back stayed pretty strong from just skiing.

The bad: My pressing is in the shitter and I am betting squats are going to really suck. Though I suspect both will come back fairly quickly with as my work capacity increases. My hands are also shredded from skiing so I need to work around this a bit.

The ugly: I got pretty soft around the middle from a shitty diet and getting tied to my desk. I picked up a few pounds to the point where my ski won’t turn right on the offside and my current buoy count really sucks. At about 215 my ski just stops working, and I’m just over the edge bouncing between 215 and 220. So I’m going to fix that pronto and see if I can’t get my bouy count back up before I winterize the boat in about 6 weeks. Seriously, when I hit 215 its like I’m trying to ski with a Piano on my back. I really need to find a way to stay at or under 200 lbs., but fuck if I don’t love pastries.

The plan: Clean up my diet, ease back into the gym and phase out skiing, then kill it in the gym until at least spring. And no more hiding on page 3.

I hope everyone is doing well.

Jack
[/quote]

Hey hey hey, Welcome back young man! I 'm sure the lifts will return in short order…Sounds like you had a great summer!

108

Good to see you back Jack.

Your numbers will bounce back quickly.

109

Glad you are back.

And the gains will come fast.

Good luck with the diet.

110

Welcome back! I thought you had fallen off the Earth.

111

Jack! Welcome back!

112

Welcome back Jack-good to see you.

113

Welcome back Jack!

114

Thanks for the warm welcome folks, its great to be back training and logging!

5’s day, squats, TM 325.

Squats: 45 x10, 135 x5, 185 x5, 225 x5, 275 x8.

Front Squats: 135 x 5, 5, 5.

Notes: Not much work and pretty light, but I took every rep to rock bottom and paused. I felt like I still have some big-muscle strength, but my little stabilizers and hammies are weak and this was plenty for a first day back. I’m sure I’ll feel it tomorrow and for a few days in my hammies and backside.

On the BW front, I have been mostly carb free for about 5 days and cut to about 208 this a.m. I must have been really water bloated when I started.

Onward and upward.

115

mmm pastry

Did you have the little guy up and spraying too?

Welcome back

116

Up, the boy got up on 2 skis a few times, but I think it spooked him a bit so we went back to his ski trainer. I suspect next year he’ll be tearing it up.

5’s day, Press, TM 145.

Press: 45 x10, 65 x10, 85 x5, 105 x5, 125 x9, 85 x 10.

WG Overhand Chins: 9, 7, 6, 5, 5.

Dips: 10, 10, 8.

Notes: I’m pretty sore from squats, but its great to be back in the gym. My work capacity sucks but this is no surprise.

117

5’s day, deads, TM 395.

Deads: 45 x10, 135 x10, 225 x5, 285 x5, 335 x10, 285 x5.

Zerchers (from very low pins): 135 x5, 225 x3, 275 x1, 315 x1.

GM’s: 135 x 5, 5, 5.

Notes: DOMS were kicking my ass but I felt good after I got rolling. I feel like things are going to come back quickly and after a few weeks I’ll really be able to pour on the gas. I just need to shake of the cobwebs and hopefully my hand calluses and raw spots will cooperate. I’ll probably ski tomorrow.

118

It’ll come back quick, Jack. You won’t let it be any other way.

119

Thanks Strick!

HIIT: Skied 1 1/2 sets before my hands gave out. I’m already feeling lighter on the water, hopefully I can knock a few more lbs. off before summer ends.

120

Zerchers at 315 are no joke, seriously big time effort.