Strongest Guy on my Block 4

Training Over 35 Lifter
301

Fri

Warm up, 500 meter row, dislocates, foam roll

135 X 2 X 5 X Power Snatch

Over Head Squat
95 X 2 X 3
105 X 2 X 3
115 X 2 X 3
125 X 2 X 3
135 X 2 X 3
145 X 2 X 3
155 X 2 X 3

302

[quote]Derek542 wrote:

[quote]sen say wrote:

[quote]Derek542 wrote:
Was on a 4 day cruise with the wife. [/quote]

POIDH[/quote]
[/quote]

Holy…holy mother of god…can you let her know this is going in the spank bank?

303

[quote]sen say wrote:

[quote]Derek542 wrote:

[quote]sen say wrote:

[quote]Derek542 wrote:
Was on a 4 day cruise with the wife. [/quote]

POIDH[/quote]
[/quote]

Holy…holy mother of god…can you let her know this is going in the spank bank? [/quote]

Sure

304

Mon

Warm up, 500 meter row, dislocates, foam roll, back feeling better going to test a partial load

Front Squat

135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 1 X 3
245 X 1 X 3
275 X 1 X 3
295 X 1 X 3

Back Squat Finisher
225 X 10

Stopped at 10, back was starting to feel a little tight and not right.

305

Tues

Warm up, 500 meter row, dislocates, foam roll

185 X 21 X Powerclean
BW X 21 X sit-ups
185 X 15 X Powerclean
BW X 15 X sit-ups
185 X 9 X Powerclean
BW X 9 X sit-ups

22 min

306

Thurs

Warm up, 500 meter row, dislocates, foam roll

Military Press

135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
195 X 1 X 5
205 X 1 X 4

Klokov Press
135 X 5 X 5

Planks X 1 min
Rest X 1 min
Times 5 sets

307

Fri

Warm up, 500 meter row, dislocates, foam roll

Over Head Squat from the floor
95 X 2 X 3
115 X 2 X 3
125 X 2 X 3
135 X 2 X 3
145 X 2 X 3
155 X 1 X 3

Done, was not feeling it today. :confused:

308

Mon

Warm up, 500 meter row, dislocates, foam roll

Front Squat

135 X 3 X 5
185 X 2 X 5
205 X 2 X 5
225 X 2 X 5
245 X 1 X 3
275 X 1 X 3

Finisher
225 X 30 X Back Squat unbroken

Okay back update, it is not 100% so I shut down the heavy load. I think my big problem is engaging my hamstrings. I need to readjust and start doing some hamstring work prior to heavy lifting. The slow warm up sets are just not doing it.

309

Tues

Warm up, 500 meter row, dislocates, foam roll

135 X 10 X Fat Bar Clean and Press
10 MB X 10 X GHD sit-ups
BW X 100 X Jump rope

5 rounds 20 minutes

310

Wed

Warm up, 500 meter row, dislocates, foam roll

Military Press

135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
185 X 1 X 5
205 X 1 X 3
215 X 1 X 2

Klokov Press

135 X 5
140 X 5
145 X 5
150 X 5
155 X 1

311

Fri

Had our open house yesterday for our new clinic in Deer Park Tx. Needless to say it was a long, long day. This morning I am tired and sore and just do not want to do anything.

Warm up, 500 meter row, dislocates, foam roll

OHS
45 X 3 X 5
95 X 2 X 5
115 X 1 X 3
125 X 1 X 3

Just stopped and did some lax ball and stretching.

312

Sat

Warm up, 500 meter row, dislocates, foam roll

20 MB X 50 X Wall Balls
BW X 40 X Push Ups
BW X 30 X Air Squats
BW X 20 X Pull Ups
BW X 10 Kcal X Rowing

Times 2 rounds 25 minutes

313

Mon

Warm up, 500 meter row, dislocates, foam roll, 135 X Snatch X just warm up

115 X 15 X Ground to over head (however you wanted to do it, Snatch/Clean & Press etc)
BW X 90 X Jump Ropes

4 rounds 12 minutes

1 min X Planks
1 min X Rest
Times 5 rounds

314

Tues

Warm up, 500 meter row, dislocates, foam roll

Tabata 20 sec work 20 sec rest
135 X Military/Push Press
135 X Front squat

Times 12 rounds 146 reps

315

Wed

Warm up, 500 meter row, dislocates, foam roll

53 KB X 15 X KB Swing
53 KB X 15 X KB Clean each arm
24 in X 15 X Box Squat

3 rounds 15 min Back was getting a little tight so stopped.

Leg Press (I have not done leg press in probably 10 years)

2-45’s X 2 X 10
4-45’s X 2 X 10
6-45’s X 2 X 10
8-45’s X 2 X 10
10-45’s X 2 X 10
12-45’s X 2 X 10

316

Wow on the wifey. I need to check in more often…

I love the hawt geeky glasses look. The hawt physicality was already a given. Congrats!

(/no creepy)

317

[quote]punnyguy wrote:
Wow on the wifey. I need to check in more often…

I love the hawt geeky glasses look. The hawt physicality was already a given. Congrats!

(/no creepy)[/quote]
lol

She is tricky, tiny, beautiful but is Latina, so she is prone to fits of rage.

318

Fri

Warm up, 500 meter row, dislocates, foam roll

Military Press

135 X 3 X 5
155 X 1 X 5
165 X 1 X 5
175 X 1 X 5
185 X 1 X 5
195 X 1 X 5
205 X 1 X 3
215 X 1 X 1
225 X 1 X 1

Attempted to do some Klokov but shoulders were just not feeling it after those last two reps.

319

Sat
Warm up, 500 meter row, dislocates, foam roll

135 X 10 X Cleans
135 X 10 X Bent over rows
20 yards X bear crawls
300 meter run

6 rounds 40 min

320

Mon

Warm up, 500 meter row, dislocates, foam roll

185 X 10 X Push Press (From floor)
185 X 10 X Front Squat (From floor)
24 In X 10 X Box Jumps

20 min 4 rounds