Re-Training Wheels

Training Over 35 Lifter
121

8/11/2013
Had a physically draining weekend with little sleep and drinking tossed in. Had to have a long stern talk with myself to get out in the garage and lift. It wasn’t pretty, but it was something.

Warmup consisted of jump rope, static squats to jumps and DB swings

Squats
135 x 5
165 x 5
205 x 5
235 x 5
266 x 5

Bench
135 x 5
165 x 5
205 x 5
225 x 5
260 x 5

Bent Row
95 x 5
110 x 5
135 x 5
155 x 5
175 x 5

Accessory

  • My squats felt crappy, was leaning forward quite a bit. So I took a page from Wendler and did lighter weight of the primary lift for my accessory work

Squats
205 x 8, x9, x10

Front squats
155 x 8 for three sets

As a side note. I didn’t give my abductors any thought until after my primary squats were done. No strain is a welcome change. Still squatting narrow.

122

The rows should be explosive off the floor while keeping your body close to parallel to the floor with a concentrated effort to contract the scapula . I prefer teaching these with a wider than your bench grip.

Youtube Pendlay rows would be a help to see the speed and explosion generated on these.

123

Thanks Rick, I checked it out. Makes much more sense now.

124

8/13/2013 -

Work has been incredibly busy this week. Pretty much just working, sleeping and lifting. Last night’s session was really cramped on time. So, it was more of a cardio/wokrout than anything and was quite jumbled with a lot of reps. Basically just did whatever I felt like…

Warmup consisted of lots of jump rope. Roughly 1000 skips, static squats and jumping drills.

Squats
135 x 8, x10, x10, x10, x10 x20
Superset with Pull ups
Bw x 10, x10, x10, x10, x10, x16

Chins
35 x 7, x9, x9
Superset with ab wheel rollouts, 3 sets of 10

Meadows Rows
50 x 16, x20, x20
Superset with weighted crunches at 25 lbs for 3 sets of 20

125

8/14/2013

Warmup consisted of jump rope, static squats to jumps and DB swings

Squat
135 x 5
165 x 5
205 x 5
205 x 5

Incline Bench
95 x 5
125 x 5
135 x 5
155 x 5

Deads
165 x 5
205 x 5
235 x 5
265 x 5
325 x 2, x2

CG Bench
135 x 10
185 x 10
205 x 8
135 x 17

Dips
BW x 15
35 x 10
70 x 9
80 x 5

Tri push down
90 x 20, x20, x18, x14, x11

I added a couple of extra deads at the end of the 5x5 sets. I just don’t feel like I’m pushing myself enough in that area and I don’t really think the extra work will hurt. Sadly, those were heavier doubles for me and the last pull was a lot harder than I’d like to admit. The lifting as a whole felt good tonight. There was a lot of explosive drive in most of the movements, so I’m a happy camper. Back to work now…

126

Nice work on the deads.

127

Thanks GV, it felt good to get the extra work in.

Ended up working over 15 hours last night, so I didn’t get to lift, but I did get today off. So, I began lifting much earlier than normal.

8/16/2013
Warmups consisted of jump rope for 620 skips, static squats and some band work for the shoulders

Squat
135 x 5
165 x 5
205 x 5
235 x 5
275 x 4 (third one was crappy, did a rest pause for a fourth)
205 x 8

Bench
135 x 5
165 x 5
195 x 5
225 x 5
265 x 3
205 x 8

Bent Row
95 x 5
110 x 5
135 x 5
155 x 5
180 x 3
135 x 5

Meadows
75 x 13, x 12, x14

DB Military Press
35 x 20(3 sets)
Superset with Pull ups
BW x 10(3 sets)

Shurgs
185 x 15, x13, x16
Superset with Rev flys
20 x 15(3 sets)

Shoulders were a little stiff today, even after a pretty extensive stretching and mobility effort. Regardless, bench went really well.

128

Good to see you got the day off and had a very productive lifting session. I’ll bet you’re feeling that work tomorrow.

129

Good piece of work there.

130

So, in an average week, how many times do you squat? Looks like sometimes 3 times. I couldn’t handle that even “back in the day”. Great work.

131

Thanks fellas! Ya GV, I’m feeling it already man.
Harry, I squat 3x a week. This past week I had 4 sessions, but one was just a low weight, small volume day. More of a jazzercise workout than anything… I am not a proud man lol.

Wife got back from a business trip in Florida. After a week filled with loads of food and beer pairings, she was ready for a run. So, we hit a couple miles on the trail today. Felt good to stretch the legs after this mornings work!

132

8/18/2013

Warmup consisted of jump rope, db swings and some band exercises.

Deads, started with some light sets and moved to some doubles
255 x 2
305 x 2
345 x 2
365 x 2
305 x 3
255 x 5

Good Mornings
95 x 10
135 x 10
185 x 5
135 x 8(2 sets)
Combo’d the GMs with Curls and hammer curls.

Had some good leg drive and hit my previous deads 1RM for a double today. Felt like I could have gone higher and probably should have. Maybe next week.

133

Doubling your previous one rep max deadlifting is really solid. No doubt you could have gone higher but after that set it was probably wise not to. I think it is always best to end on a positive.

134

Congrats on the increase in reps for your max. Deads and GMs is always a good combo.

135

Agree on the deads, forcing out one rep, while we know you could could end up in an injury. Nice work!

136

Good job. You can always pound out more next time, we are too old to take chances.

137

Wiex, I see you do a fair amount of paused bench work…Have you seen any carryover to a regular touch and go rep? Just curious…

And that’s a shit ton of squatting you do, good on you!

138

[quote]MattyXL wrote:
Agree on the deads, forcing out one rep, while we know you could could end up in an injury. Nice work![/quote]

No, no more injuries around here please. Nice posterior work there

139

3x week squatting would be my dream program. But, alas, my hip cannot take it.

Sounds like your lifting is going great.

140

Thanks all! Sorry for the MIA and slow response. Had a crazy a** two weeks with work and some emergency travel.

[quote]OldGoat wrote:
Wiex, I see you do a fair amount of paused bench work…Have you seen any carryover to a regular touch and go rep? Just curious…

And that’s a shit ton of squatting you do, good on you![/quote]

Hey OG, I began doing paused work since Dave, Matty and GV were doing it and I wanted to try it out. Personally, I have noticed a difference and tend to do at least half my pressing with pauses. Performing pause work has forced me to focus on my form and become really tight while performing controlled movements. On short pauses or TNG, I’m noticing that I can explode with seemingly a lot more force than I was doing prior. It took some time to get used to, but once the adjustments were made, the results seem to validate the effort.