Skinny Bastard No More

Training Over 35 Lifter
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09/29/08

Weekend recap…

Back on the WS4SB routine and Saturday was lower body dynamic day.

A. 35-Yard Sprints
6 sets for a warm up
B. Platform Jumps
8 sets worked up to about a 36 inch platform
C. Box Step Ups (Box just above knees)
3 sets of 10 with 30lb DB
D. Prowler
Worked up to 2 sets (35 yards) with 270lb
E. Rope Crunche
3 sets of 30
F. Leg Raises
3 sets of 12 with 10lb

A good workout but my groin is just a little stiff this morning.

I spent the rest of the weekend cleaning my garage and getting the yard ready for winter. The snow can start flying here as early as late October so I need to get the garage ready for the car. I need someone to tell me where all the crap that is in my garage comes from? I think I just keep moving the same sh@t in and out of there every spring and fall.

Our other big news is that we finally got our kids two kittens last week. They have been pushing for a dog but this just isn’t feasible. We spent the whole weekend watching the cats sleep all day and listening to them tear through the house all night…

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Sounds like fun mday!

Both the training and the kittens…

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10/01/08

I was delayed in posting my last two workouts. Here goes…

09/30/08 Max Effort Lower Body
A. Back Squats
worked up to 285/3 for two sets
B. Walking DB Lunges
70/6 each leg, 70/6, 70/8
C. Reverse Hyper
180/12, 180/12, 180/12
D. Seated Calf Raises
135/20, 135/20, 135/20
E. Ground Based Abs Superset
4 exercises/10 reps each/no rest for two sets

The squats felt good eventhough the form fell apart a little on the last rep. I guess this is where I should be in terms of weight. I would like to get up to 315 for 3 reps with good form before the meet.

10/01/08 Odds N’ Ends Workout
A. Pull Throughs
B. Back Extensions
C. Heavy Walk Outs
I worked up to 1 walk out at 605
D. Reverse Hyper
E. Flat Bench
I worked on benching with a pause. I worked up to 265/1

The heavy walk outs at 605 were really scary. I cannot imagine how guys can squat over 1,000 pounds.

I am still getting used to the Reverse Hyper machine. When done correctly, it really does a number on my lower back. I guess I know where I need to get stronger.

I am still trying to figure out how I am going to work in my DL into this routine. I squat and bench once a week but I think I will DL every ten days or so up until the meet.

I will be doing a local bench only meet on October 11. I figure this will give me more experience and confidence in a much more relaxed setting. I am thinking of opening with 245 and going from there.

Weight is down a little since I started on the WS4SB program a week ago. My wife pointed out that I will be the “skinniest” lifter at 242. Talk about a vote of confidence…

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[quote]mday wrote:
…
C. Heavy Walk Outs
I worked up to 1 walk out at 605
…

The heavy walk outs at 605 were really scary. I cannot imagine how guys can squat over 1,000 pounds.

[/quote]

Whoa, Nelly! Is there a valid reason for going this far over your current 1RM? In other words, what are you getting out of this over against a walk-out of, say, 400 or so that might, I would guess, better approximate how you would be moving and stabilizing your body it at your meet? Or is it actually not that different?

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You walked out with 605…holy cow. That is scary heavy. GL on october 11.

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[quote]mday wrote:
10/01/08

I was delayed in posting my last two workouts. Here goes…

09/30/08 Max Effort Lower Body
A. Back Squats
worked up to 285/3 for two sets
B. Walking DB Lunges
70/6 each leg, 70/6, 70/8
C. Reverse Hyper
180/12, 180/12, 180/12
D. Seated Calf Raises
135/20, 135/20, 135/20
E. Ground Based Abs Superset
4 exercises/10 reps each/no rest for two sets

The squats felt good eventhough the form fell apart a little on the last rep. I guess this is where I should be in terms of weight. I would like to get up to 315 for 3 reps with good form before the meet.

10/01/08 Odds N’ Ends Workout
A. Pull Throughs
B. Back Extensions
C. Heavy Walk Outs
I worked up to 1 walk out at 605
D. Reverse Hyper
E. Flat Bench
I worked on benching with a pause. I worked up to 265/1

The heavy walk outs at 605 were really scary. I cannot imagine how guys can squat over 1,000 pounds.

I am still getting used to the Reverse Hyper machine. When done correctly, it really does a number on my lower back. I guess I know where I need to get stronger.

I am still trying to figure out how I am going to work in my DL into this routine. I squat and bench once a week but I think I will DL every ten days or so up until the meet.

I will be doing a local bench only meet on October 11. I figure this will give me more experience and confidence in a much more relaxed setting. I am thinking of opening with 245 and going from there.

Weight is down a little since I started on the WS4SB program a week ago. My wife pointed out that I will be the “skinniest” lifter at 242. Talk about a vote of confidence…[/quote]

SOme guys don’t DL more than once every three weeks. I’m betting if you’re squat goes up your DL will go up. Im having to cut back on DL’ing myself due to lower back overwork. Worth thinking about making DL’ing very intermittent.

Nice job on the walk out. Best I’ve managed is 585. Nothing like 'em to tone up the little tiny muscles and ligaments that hold your spine together.

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[quote]1Geech wrote:
mday wrote:
…
C. Heavy Walk Outs
I worked up to 1 walk out at 605
…

The heavy walk outs at 605 were really scary. I cannot imagine how guys can squat over 1,000 pounds.

Whoa, Nelly! Is there a valid reason for going this far over your current 1RM? In other words, what are you getting out of this over against a walk-out of, say, 400 or so that might, I would guess, better approximate how you would be moving and stabilizing your body it at your meet? Or is it actually not that different?[/quote]

First let me say that the walk-out was not very pretty. I tried as hard as possible to keep my back arched and my elbows forward but it was a struggle.

Honestly, I went this high because I was not loading the bar myself. Two of my partners (who are experienced powerlifters) were loading the bar while I simply lifted the weight. I tried not to look. It was probably more about ego. I don’t know how well it will translate over to my squat in competition but it was a good confidence builder.

Also, for me, my biggest weak area is my upper back, especially when I squat. When I miss a squat it is because my elbows drop back, my chest goes down, and the weight caves me in. The more I can do to keep my arch and keep my chest up the better. I figure heavy walk-outs should help this a little.

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Seriously heavy walk out. If nothing else it may have the mental effect of making you more confident with the lower weights.

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[quote]I worked up to 1 walk out at 605
D. Reverse Hyper
E. Flat Bench
I worked on benching with a pause. I worked up to 265/1

The heavy walk outs at 605 were really scary. I cannot imagine how guys can squat over 1,000 pounds.

My wife pointed out that I will be the “skinniest” lifter at 242. Talk about a vote of confidence…[/quote]

Holy hell, thats a big walkout. Knowing our lifts are similar and that I’ve been doing what I thought were heavy walkouts at only a bit over 400lbs I can only imagine what that would have felt like. Hows the core today?

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[quote]Burnesy wrote:
I worked up to 1 walk out at 605

Holy hell, thats a big walkout. Knowing our lifts are similar and that I’ve been doing what I thought were heavy walkouts at only a bit over 400lbs I can only imagine what that would have felt like. Hows the core today?[/quote]

The core is all right today but my middle back was a little funky yesterday. I took the day off yesterday and played with the kids and my middle/upper body just felt tight all day. I spent an hour with the foam roller last night and I am feeling much better today.

I have max. effort upper body work tonight so we will see if I lose anything on the bench because of the walk-outs.

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What’s up, Mday?

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I’m here…It has been crazy at work lately so I haven’t had much of a chance to update the log.

The highlights of the weekend was a 245lb bench for 3 reps. I seem to be increasing the weight by about 5 pounds a week so this is a good amount of progress. Even my pull-ups have been improving!

Yesterday morning, I worked up to 385 for 3 reps on my DL. Not as much practice as I would like on the DL, but my form is improving at the end of each session.

Max. effort squat on Thursday morning and then I am doing a bench only meet on Saturday. I will probably open with a 245-250 attempt and then go from there. 285 with a pause would be a great lift for me.

I hope everyone is doing well…

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Great numbers Mday. Good luck on Saturday.

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Good job of your weights and reps. Good luck with the meet. We will be waiting to hear a detailed report.

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I am really looking forward to the meet this weekend. I am hoping for a big number but it really is the experience that I am going for. This should give me more confidence for the big meet in November.

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Good luck, learn, and enjoy.

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10/09/08

Morning WO:
A. Free Squat
Worked up to 295/3 and then did two sets at 225/2 for form
B. DB Lunges
70/8 each leg, 70/8, 70/8
C. Pull Throughs
110/12, 130/12, 150/12 (still getting used to new equipment in the gym)
D. Seated Calf Raises
135/20, 135/20
E. Ab work
superset 4 exercises, 12 reps
F. Leg Press Machine
380/10, 380/10 (thought I would try the new machine)
G. Shoulder rehab work

The squat numbers still continue to improve. My form got a little iffy on my 295/3 set so I dropped the weight back down and worked in a few more reps for technique. I am still getting used to the new machines in the gym, so my numbers and reps are a little off.

Tomorrow morning will be a light full body workout just to get the blood flowing before the meet on Saturday.

My diet has been really bad lately and I have put on a few “less than ideal” pounds. I am confident that I will be under 242 by Saturday but I may want to watch it the next couple days. My wife thinks I am looking the best she has ever seen me. Go figure…

Work has been crazy with a lot of discussion about next year’s budget. Working in the regulated utility industry we are somewhat immune to the downturn in the economy. However, upper level management likes to make sure they have all their ducks in a row. This makes for long days at work.

All the shoulder rehab work and less benching seems to be paying off. It is a slow process but my issues seem to be improving. Thanks for all the suggestions.

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[quote]mday wrote:
…
E. Ab work
superset 4 exercises, 12 reps
…[/quote]

What are you doing for abs, Mday?

Good luck at your meet on Saturday. Give us a full report when you can.

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[quote]1Geech wrote:
mday wrote:
…
E. Ab work
superset 4 exercises, 12 reps
…

What are you doing for abs, Mday?

Good luck at your meet on Saturday. Give us a full report when you can.[/quote]

I do a ground based superset on this day including v-sit ups, crunches, bicycle crunch, and a 60 second plank.

It doesn’t seem like much but when you go from one exercise to the other without a rest it gets tough at the end to hold the plank for 60 seconds.

On my max. effort upper body day I do standing ab work including cable crunches, axe chops, and some side bends or some hanging leg raises.

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10/10/08

Went in this morning for a very light stretching routine. I did some reverse hyper work, some back extensions, bar-only good mornings, body weight squats, and bar only bench work. I also did some shoulder mobility exercises.

Leaving early tomorrow for the bench only meet. I will give everyone a blow-by-blow update on Monday.

We spent the morning at my son’s preschool. I am always amazed at the difference between 4-5 year old little boys and little girls. I really don’t understand how little boys manage to survive to adulthood…

Have a good weekend everyone.