Sarcopenia Cure

2023-10-27
New Program Start

Bench Press
195 5x3 paused
195x7+3+3 clusters, t&g

Incline Bench Press
165 3x8

Pec Deck
180 3x13 PR

Cable Pressdowns
90 2x13
Cable French Press
60 2x13

Reverse Pec Deck
120 3x15

Wide Grip Pullups, strict
BWx6,8,8,6

Juarez Valley 20 - pushups
1,19,2,18,3,17,4,16,5,15,6,14,7,13,8,12,9,11,10, 10
Do 1st set, walk to other end of the area and do the second set, walk back, repeat
You’re doing good to finish this in 8 minutes.
Pretty sure I took 3 times longer than that, taking smaller and smaller steps forward and back.

Lat Prayers
70 3x12

Good lord that’s some work.

7 Likes

3 days later - still sore in chest arms and shoulders. Shoot man, I didn’t even work biceps directly!

2 Likes

I guess you know you got something done. :sunglasses:

1 Like

5 Likes

2023-10-30
Squat Day

High Bar Squat
275 5x3, 8+3+3

Front Squat (We hates them)
185 3x6

High Bar Good Mornings
185 4x8

Lunges
BW 3x20

Prisoner Squats (AMRAP in a minute)
BW 23,35,23,28,28

Standing Abs
80 2x20, 15

Doesn’t look like much, but it are. Jelly legs a little after the P-squats.

7 Likes

Well I got some things backward last night. Lunges were supposed to be as many as could be done in a minute and P-squats were to be as many as possible per set. Oh well, next time I guess.

Reminder: take my stance out a little wider for High bar squats. It’s much stronger and I can actually stay more vertical because my hips don’t shoot back.

1 Like

2023-11-01
OHP Day

OHP rest-pause 80%, 70%
145x8+2+2
125x10+5+3

Dips
BW+45 4x10
Better than I expected

Feet-Elevated Pike Pushups
Feet at knee-height
BW 10,10,12
Embarrassing. Couldn’t do even one handstand pushup. Guess I’ll have to work up to it.

Reverse Pec Deck
135 3x15

Lying EZ Bar Triceps Extension from the Floor, paused
70 2x20
Work it up to 30

Planks
BW 3x1 minute

5 Likes

2023-11-04
Green Lake Fitness, Seattle

Deadlift 85%
135x8
225x5
315x3
365x2
400 7x1
400x7+3+3

Trap Bar Shrugs (top hold for 2)
225 3x12

100 pullups (each set to failure)
Bw×12, 3x8. 5x6, 4x7, 6

Dead stop BB Rows
190x6,6,8

Db reverse curls
25s 2x15

Db curls (alternating)
40s 2x10

Weighted side bends
Nope

Grip, forearms, and pulling muscles get fried on the pullups. Everything sucks after that

7 Likes

Impressive to go after 100 pull ups in one session. My elbows would be toast. Great job!

1 Like

I never expected that chins would be such a rear delt punisher, but there ya go. Inner forearms are super sore too. They haven’t been stressed at those angles for a long time.

I don’t feel any soreness in my lower back or hamstrings from the repped deads, but my upper back is still wrecked two days later. It’s apparently a weakness, then.

exrx.net 1RM calculator says I have a current max of 480 on deads, but since I repped after 7 singles it’s probably a bit higher.

3 Likes

2023-11-06

Bench Press Day

Bench Press - 85% 1RM
210 5x2 paused
210 x6+2+2
Really pleased with this. I think 4 was my recent best at this weight and that was without 5 sets before.

Incline Bench Press
165 3x9

Pec Deck
180 3x15

Cable Press Down
90 2x15
go up 5

Cable Overhead Extension
60 2x15
Go up 10

Wide Grip Pullups, strict
BW x 8,9,9

“Juarez Valley 20” Pushups
25 minutes
Too slow. Cut the rest time down next time. But they’re getting easier.

8 Likes

Deep question of the day: Why must my body use it’s limited resources to producing more hair rather than directing that energy towards constructing more muscle?

4 Likes

My understanding is that muscle is metabolically expensive tissue, into adulthood the body doesn’t want to add more and more muscle. Even when we get stronger, in most cases its improved intra- musculature coordination and neruo-musculature efficiency, in others words we simply become more skilled at a specific activity just so that we dont have to add more lean mass. We’re (homo sapiens) essentially running on our hunter gatherer genes, which haven’t changed in 40,000 years.

Darwin said years ago “when an organism adpats to a given environment, that same environment will be less likely to create any more change”.

3 Likes

2023-11-08
Squat Day

SSB Squat 85% 1RM
290 5x2,
Rest-Pause set
290 9+4+3 (PR reps +3)
Estimated 1RM 373lbs
Didn’t have time to enjoy the PR because 20 seconds later I gotta get under the bar again.

Front Squat - squat shoes
190 3x6

High Bar Good Morning
190 4x8

Lunges (rear foot elevated) - AMRAP in a minute
BW - Lx23,27,30
BW - Rx27,25,30
Gassed.

Hindu Squats - AMRAP in 3 minutes
BWx51
Gassed even more

Standing Abs
90 5x15

God help me.

7 Likes

Damn, that was a hell of a leg day.

2 Likes

Every session is grueling on this program.
But, strangely, I’m fine the next day.
It’s an odd combo of max-ish work plus pump work.
And it’s working.

4 Likes

That’s all that really matters. Quality

I have heard good things about Josh and his programming. Hopefully it continues to bring the gains.

1 Like

2023-11-11
OHP Day

OHP 84%, 72% rest-pause
150x7+2+2
130x10+3+2

Dips
BW+50 4x10
Add 10lbs

Pike Pushups - feet on 20" box
BW 3x13

Reverse Pec Deck
142.5 3x13

Diamond Pushups - modded to close-grip pushups
Rest-pause
13+8+6
12+6+6

Planks
5x1min

I had to clean all my presses, because Saturday afternoons are apparently 'hip-thrust-in-the-squat-rack" time at 17 Hour Fitness.

It was like watching horseshoe crabs mate.

8 Likes

Well now I’m going to have to google this :joy:

1 Like