Re-Training Wheels

Training Over 35 Lifter
41

Thanks GV, I’m feeling pretty good. Really high energy the last couple of days. Oddly though, I felt no drive in my lifts today. Even 185 warm up bench felt like a grind for some reason.

Warmup Jump rope and 35 lb DB swing. Trying to mirror the T-Bar swing (though much lighter) to see how it feels.

Pull Ups:
BW x15, x10, x10

Bench:
135 x 8, 185x6, 235x3 paused,
255x2 paused 2ct
275x2 pin press, paused, quick count. Tried a third, but wasn’t happening
225 pin press, paused 2ct, x6 & x7

CG Bench:
155 x10, x9, x11

DB Fly:
35x10, 3 sets

Bench Dips:
BW x15, +25x12, +45x15

Feet on bench Push Ups:
x20, x20, x15

Band pull downs and crunches

42

[quote]Wiex wrote:

[quote]stokes1989 wrote:
ya i threw my arms up in triumph…not something i usually do but i felt that the moment warrented it[/quote]

No doubt man. You actually underplayed it pretty well. I would have broke out the party poppers with confetti and a nice champagne. Maybe some hookers and cocaine!.. alright, maybe not the party poppers.

.[/quote]

extra emphasis on the cocaine and hookers…

43

[quote]Wiex wrote:
Oh Matty, I forgot to mention; I warmed up with jump rope as the norm and then moved to static squats, which I did about 20. This actually made a very noticeable difference for me. Thanks a ton for the recommendation![/quote]

No problem bro happy they helped…nice squatting BTW!

what does the (2) mean by the DL?

44

Thanks Matty! I feel like the volume work is doing what I hoped it would. Planned on 3 more weeks of it, then I’ll start working in some lower rep heavier sets.

The (2) is my lazy way of writing 2 sets at the same rep and weight

Yes, but you have to read it Zach Galifianakis’ voice.

Hope everyone had a great 4th!

45

[quote]Wiex wrote:

Because I had an excess of energy and I’m going to be stuck in Huntington Beach on Thursday, I figured I’d one up the douche bags with my own douche baggery: Seated preachers, Revolving DB curls, reverse preachers and hammer curls. I even stood in my power rack and curled the Oly bar to experience the full effect. It doesn’t quite have the same stigma in my garage as I’m sure it would in a public gym. I was still amused.[/quote]

Its a great skill to amuse ones self. Especially after all those squats you’ve been doing for awhile now.

46

Indeed Mini!

Unwillingly had a 4 day layoff and 7 days off squats. I was looking to getting back. I did get a little cardio in over the long weekend and had to move a few tons of rocks via hand and wheelbarrow yesterday. I had the opportunity to lift after that, but was incredibly gassed.

Finally back at it! Tonight was a grinder. I had to keep convincing myself to get back into the rack for each set. Some reps felt crappy and some not so bad.

Warmups with jump rope and static squats

Squats 7/8/13
Weight Reps
135 x 12
155 x 8
225 x 6
255 x 3
275 x 2
225 x 12
225 x 12
225 x 12
225 x 12
175 x 15
175 x 15
175 x 15
135 x 15

Total Reps 139

Followed up with leg curls and leg extensions.

edit: Failed to update a portion of the template from last session. Updated.

47

Hot tub and aggressive massaging of the whole knee area works for me. As foam rolling the IT band and Calves.

Putting up good numbers here.

R

48

That is a lot of squat volume. I’ve vaguely been doing something similar to get back into squatting since my, very minor, injury.

49

[quote]FISCHER613 wrote:
Hot tub and aggressive massaging of the whole knee area works for me. As foam rolling the IT band and Calves.

Putting up good numbers here.

R[/quote]

Thanks Ric! As dumb as it sounds, I never really thought about massaging the knee area. I’ll start working on it.

50

[quote]JoeGood wrote:
That is a lot of squat volume. I’ve vaguely been doing something similar to get back into squatting since my, very minor, injury.[/quote]

Ya man, I see you doing a lot of good volume work on both DL and squat. How’s the back feeling these days?

51

I think you need to add a couple hundred more reps to your squats. Ha! Nice work.

52

With the squat volume I thought I was in farmers log :confused:

Nice !

53

That’s more squat reps in one session than I do in a month. If we ever work out together it won’t be a legs day!

54

[quote]gorillavanilla wrote:
I think you need to add a couple hundred more reps to your squats. Ha! Nice work.[/quote]

Too bad it takes me that many reps to push as much weight as you don in a single…

[quote]Up wrote:
With the squat volume I thought I was in farmers log :confused:

Nice ![/quote]

The difference between Farmer and I, is that dude is strong. And regardless of what he says, he’s got great technique. I’m working at it, but it’ll be a while before I can rep that weight and I’m not sure my form will ever be on par with his.

[quote]DBasler wrote:
That’s more squat reps in one session than I do in a month. If we ever work out together it won’t be a legs day![/quote]

As long as it’s not DL’s either, you got a deal!

55

7/9/13
Tonight was decent. I went after 2 PR’s and hit one.

Pull ups BWx 13,12,10,10 - supersetted with jump rope for warm up.

Bench
135 x 8
185 x 5
235 x 5
255 x 2
275 x 2
290 x 1
305 x 1 PR - used pins, but still grazed chest. Not ideal, but didn’t fully trust myself to press it. And, my favorite spotter was already asleep.
205 x 12, x 8

OHP
95 x 8
135 x 10, x 5
185 - fail!
155 x 6

Finished up with supersets of DB flies and banded tri push along with feet on bench push ups and bench dips.

56

Sorry for the crooked video. I didn’t know it was recording that way until after the press. I wasn’t about to try an encore… The song “Back in the Saddle” was suggested when I uploaded the video, so this one is for Oldman Powers! It’s much better on the ears than listening to me breath.

57

YEAH BROTHER! Welcome to the 300 club bro!

58

[quote]MattyXL wrote:
YEAH BROTHER! Welcome to the 300 club bro!

[/quote]

Thanks brotha! I was pretty happy with it.

59

Nice PR and it’s always good to break through the 300 lbs barrier milestone. On to more PRs…congrats.

60

Thanks GV. I’m looking forward to building up for the next one. Came close tonight. Will get a few more press sessions in and attempt it again next week.

Last Wednesday was a squat day. My left abductors were really sore before I started. By the time I worked up to 275, they were screaming. I tried to drop some weight and they hurt even worse with each rep, so I did a few other lifts and called it. I was pretty discouraged and aside from a couple of small runs, I’ve done fuck all for lifting since. I have been rolling and stretching quite a bit, however. I did do some squats and some partials after I finished my warmups last night just to gauge the wheels a bit and everything felt great.

7/16/2013
Warmups: Jump rope SS with BW pull ups: x15, x12, x10, x8, x5

Bench:
135 x 5, long pause
185 x 8, long pause
235 x 3, short pause
255 x 3, short pause
285 x 1
315 x 0 (285 felt easy, so figured I’d try this. First attempt got about half way up and stalled. Second attempt, barely got the bar back off the chest.)
255 x 5
205 x 10, x9

Seated DB military press
35 x10, x10, x10, SS with incline crunches

Meadows Rows
75 x6, x8, x8
Super set with decline push ups x25, x21, x20

SG High pulls
135 x5, 3 sets, super set with nose breakers

Shrugs, super set with tri pull downs