Soldog's Training

Training Over 35 Lifter
121

Thanks for all the comments and encouragement fellows!

The boy and I hit it again today - he is getting the idea about upping the weight and regular training…

Weight Training

weight = 185.4lbs - Huh down 2 lbs after eating a lot, drinking beer and not doing much hard activity since last Thursday. I also felt stronger today. Bodies are funny things…

Warm up: Mobility Complex - concentrating on the depth of the OH squats

DB lunges: 2x31lbs 3x10 ea leg alternating
Can really feel these but still need to up weight every time until I’m really challenged.

RDL dead lift: 175lbs 3x10
up 10 lbs and had no problems. I am getting used to deadlifting from the floor. (Something I had never done before starting training here at home.)

Double leg calf raise (using barbell from deadlift): 175lbs 10/10/10

Chins (bought a bar today): 6/5/4/2
Increasing the reps on the 2nd and 3rd sets but couldn’t on the 1st set

Shoulder rehab circut: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 40s these hurt today and had the snap, crackle & pop going on during the hold so I stopped at one circuit

RRL 10/ DB ext Rot 8lbx10 / DB L-Lateral raise 8lbx10
circut x2 stayed at 8lbs

DB bench press; 51lbs 10/10/10
Went up 3 lbs and easily did all 3 sets

DB shoulder press: 28lbs 10/10/10
Gotta up that weight

DB Hammer curl: 28lbs 10/10/10
Gotta up that weight

Chair Dips feet resting on chair: 10/10/10
too easy - add some weight

122

That is so cool that your son works out with you. My son has expressed interest, but it leads to conflict with his gymnastics coach.

If he ever decides to quit gymnastics…Not that I’m encouraging that.

123

Nothing like a training partner to keep you honest. It’s to bad that so many others can find that connection with their kids. Memories for life, right on Bro!

Workouts are looking great, that elevation will only make you stronger. Easy for me to say down here at sea level. Stay strong the young ones watching!

124

My boy and I have been having a grand time recently between skiing, lifting and golfing. I just need to get him out on the bike trails now…

125

Looking good! keep it up!
BiggJames

126

Soldog you ever think about racing mountain bikes. All that high elevation training would give you a great edge. Might even get your training partner interested.

I like the view from your deck, it would be really hard to get tired of it. Kind of the same with an ocean view, which I don’t have.

127

Thanks guys!

Streamline - I haven’t thought about mountain bike racing yet though I’ll look into it now. Recently my competitive area has been Karate where I won the 45 and up sparring division a couple of months ago.

Edit:

Now you did it! Look at this: http://www.epicsingletrack.com/default.asp

Gotta think about doing it just for the hell of it!

128

Weight Training

weight = 184.6lbs

Warm up: Mobility Complex - concentrating on the depth of the OH squats

DB lunges: 2x33lbs 3x10 ea leg alternating
Up 2 lbs and they worked me pretty good.

RDL dead lift: 185lbs 3x10
up 10 lbs and had a little difficulty with my grip. This is now my bodyweight - one kind of a milestone…

Double leg calf raise (using barbell from deadlift): 185lbs 10/10/10

Combination of these sets means I did 6x1 deadlifts @ 185 lbs

Chins: 7/5/4/3
Couple of more reps in there

Shoulder rehab circut: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 40s, 25s circuit x 2

RRL 10/ DB ext Rot 10lbx10 / DB L-Lateral raise 10lbx10
circut x2 up to 10lbs

DB bench press; 53lbs 10/9/7
Went up 2.5 lbs and didn’t make all 3 sets

DB shoulder press: 31lbs 10/10/9
Up 2.5 lbs

DB Hammer curl: 31lbs 10/10/7
Up 2.5 lbs

Chair Dips feet resting on stool (above hand level): 10lbs plate 10/10/10
Harder - could feel these in my tricepts, shoulder complained a bit.

All weights went up today

129

New plan for Friday-Sat-Sunday:
Given even moderately good weather I’ll be out with the mountain bike as much as possible and plan to golf with my son each weekend.
Given crappy weather (like today - it’s snowing) or like today the bike is in the shop: Go to the company gym and do a squat session, something I’ve been missing since my home setup doesn’t include a safe squatting setup just yet. Will also do stationary bike or treadmill work to keep the cardio going.

So today I’ll go for box squats increasing 1x5’s in the squat rack. Goal is to exceed 185lb.

130

[quote]soldog wrote:
New plan for Friday-Sat-Sunday:
Given even moderately good weather I’ll be out with the mountain bike as much as possible and plan to golf with my son each weekend.
Given crappy weather (like today - it’s snowing) or like today the bike is in the shop: Go to the company gym and do a squat session, something I’ve been missing since my home setup doesn’t include a safe squatting setup just yet. Will also do stationary bike or treadmill work to keep the cardio going.

So today I’ll go for box squats increasing 1x5’s in the squat rack. Goal is to exceed 185lb.[/quote]

Good for you, Soldog! Don’t let the weather keep you down. (Good for your company, too, that they have a set-up for (box) squats.)

131

[quote]1Geech wrote:
Good for you, Soldog! Don’t let the weather keep you down. (Good for your company, too, that they have a set-up for (box) squats.)[/quote]

Thanks 1Geech! The company provides two fairly complete workout facilities in my area and one is on the way home from work.

132

And now for something completely different!

At least completely different for me that is…

Squat day Plus!

Didn’t know what to do with squats so I two of my weaker exercises and an ab exercise to do in between squat sets. So my circuit looks like this:
Squat / Pronated wide grip pullup / knee raises to chest / dips

Box squats using a bench and standing on 45lb plates
Warmed up with The Mobility Complex

Squat 135lbs x5 / Pullups x4 / Knee Raises x15 / Dips x4
Squats felt good, more pullups in a row than I have ever done before, knee raises are easy, Dips are limited by my shoulder

Squat 155x5 / PU x3 / KR x15 / Dips x4
Still feeling good

Squat 185x5 / PU x3 / KR x15 / Dips x5
More than I have ever squatted before

Squat 190x4 / PU x2 / KR x15 / Dips x3
#4 was shaky

Squat 195x1 x2 / PU x2 / KR x15 / Dips x3
Fell backwards into the rack uprights but pushed it up. Decided to regroup for a couple of minutes and then did two more with some difficulty

Squat 200x2 / PU x2 / KR x15 / Dips x2
both went up but my form was definitly breaking down

Squat 185x5 / PU x2 / KR x15 / Dips x3
no problems here

Squat 135x4 / PU x2 / KR x15 / Dips x3
easy

In retrospect, I should have pushed higher or done another set or two at 200lbs.

Then I biked on the stationary for 45 minutes with a target heart rate of 138.

Putting this in perspective: Before Jan. of this year, I never squatted weights. In Feb. I was doing 1x10 @ 160 lbs and felt my form was too shaky to stay at that weight. And I haven’t done any weighted squats for 2 weeks. So I feel pretty good about this session even if I left some chips on the table.

133

Looks like experimenting worked for you. Good workout, you’ve come a long ways.

134

[quote]hel320 wrote:
Looks like experimenting worked for you. Good workout, you’ve come a long ways. [/quote]

Thanks Hel, feeling pretty good now - we’ll see about tomorrow…

135

Nice job Soldog! Super session!

135 is never gonna more than warmup weight for you from now on.

136

[quote]skidmark wrote:
Nice job Soldog! Super session!

135 is never gonna more than warmup weight for you from now on. [/quote]

You got that right! I think I mainly had a psychological barrier/phobia and now I should be able to progress on squat days.

137

[quote]soldog wrote:
And now for something completely different!

At least completely different for me that is…

Squat day Plus!

Didn’t know what to do with squats so I two of my weaker exercises and an ab exercise to do in between squat sets. So my circuit looks like this:
Squat / Pronated wide grip pullup / knee raises to chest / dips

Box squats using a bench and standing on 45lb plates
Warmed up with The Mobility Complex

Squat 135lbs x5 / Pullups x4 / Knee Raises x15 / Dips x4
Squats felt good, more pullups in a row than I have ever done before, knee raises are easy, Dips are limited by my shoulder

Squat 155x5 / PU x3 / KR x15 / Dips x4
Still feeling good

Squat 185x5 / PU x3 / KR x15 / Dips x5
More than I have ever squatted before

Squat 190x4 / PU x2 / KR x15 / Dips x3
#4 was shaky

Squat 195x1 x2 / PU x2 / KR x15 / Dips x3
Fell backwards into the rack uprights but pushed it up. Decided to regroup for a couple of minutes and then did two more with some difficulty

Squat 200x2 / PU x2 / KR x15 / Dips x2
both went up but my form was definitly breaking down

Squat 185x5 / PU x2 / KR x15 / Dips x3
no problems here

Squat 135x4 / PU x2 / KR x15 / Dips x3
easy

In retrospect, I should have pushed higher or done another set or two at 200lbs.

Then I biked on the stationary for 45 minutes with a target heart rate of 138.

Putting this in perspective: Before Jan. of this year, I never squatted weights. In Feb. I was doing 1x10 @ 160 lbs and felt my form was too shaky to stay at that weight. And I haven’t done any weighted squats for 2 weeks. So I feel pretty good about this session even if I left some chips on the table.

[/quote]

That is remarkable progress, both physically and psychologically: You also broke the 200 barrier (if it even was one for you). Solidify that form and keep on!

138

[quote]1Geech wrote:

That is remarkable progress, both physically and psychologically: You also broke the 200 barrier (if it even was one for you). Solidify that form and keep on![/quote]

Thanks! I intend to make this workout or a variation on it a semi-regular staple of my training diet.

139

Weight Training

weight = 187lbs -Been eating crap crabs and drinking too much the past couple of days.

Warm up: Mobility Complex - concentrating on the depth of the OH squats

DB lunges: 2x36lbs 3x10 ea leg alternating
Up 2.5 lbs and they had me staggering at the end.

RDL dead lift: 185lbs 3x10
stayed at 185 and still had a little difficulty with my grip. Must add grip work to the end of this program

Double leg calf raise (using barbell from deadlift): 185lbs 10/10/10

Chins: 7/5/3/3/2
If I can’t add reps to the sets, I’ll add sets!

Shoulder rehab circuit: Scap push 10/ scap pull10/ stab ball pushup 10/ pushup hold 30s, 20s circuit x 2

RRL 10/ DB ext Rot 10lbx10 / DB L-Lateral raise 10lbx10
circuit x2 up to 10lbs

DB bench press; 53lbs 10/10/9
Kept the weight but didn’t make all 3 sets

DB shoulder press: 31lbs 10/10/10
got those - add 2.5 lbs next time

DB Hammer curl: 31lbs 10/10/10
got those - add 2.5 lbs next time

Chair Dips feet resting on stool (above hand level): 25lbs plate 10/10/10

Ab & Back work

Plate Pinch 2 - 10lb plates 60 sec on the right hand and 55 sec on the left must try more weight

The boy has punked out on me today and thursday. Well it was his birthday (14) on Friday and he has been partying with his friends since Friday evening. That’s the source of all the crap carbs I’ve been eating (potato chips, corn chips, cake & cookies)

140

You should start another thread in the over thirty five forum. Life is better over there and we miss you LOL!