Strongest Guy on my Block 4

Training Over 35 Lifter
61


Tuesday

Warm up 500 meter row, dislocates and foam roll

70 KB X 10 X Goblet Squats
BW X 1 X Chin Ups
250 meter row
70 KB X 9 X Goblet Squats
BW X 2 X Chin Ups
250 meter row
70 KB X 8 X Goblet Squats
BW X 3 X Chin Ups
250 meter row
70 KB X 7 X Goblet Squats
BW X 4 X Chin Ups
250 meter row
70 KB X 6 X Goblet Squats
BW X 5 X Chin Ups
250 meter row
70 KB X 5 X Goblet Squats
BW X 6 X Chin Ups
250 meter row
70 KB X 4 X Goblet Squats
BW X 7 X Chin Ups
250 meter row
70 KB X 3 X Goblet Squats
BW X 8 X Chin Ups
250 meter row
70 KB X 2 X Goblet Squats
BW X 9 X Chin Ups
250 meter row
70 KB X 1 X Goblet Squats
BW X 10 X Chin Ups
30 min

Pict of my foot, took a hot shot from a softball that I pitched on Sunday.

Shit hurts

62

Thursday- Foot swelling is down, still all bruised even now lateral aspect of my ankle weird

Warm up 500 meter row, dislocates and foam roll

70 KB X 10 X KB Swing
70 KB X 10 X Goblet Squat
BW X 10 X Roman chair situps
Times 5 rounds in 15 minutes

1000 meter row, was going to go farther, but was tired and just not feeling it today.

63

Friday

Warm up 500 meter row, dislocates and foam roll

2 x 53 KBs X 200 meter farmers carry
2 x 53 KBs X 200 meter rack carry’s
2 x 53 KBs X 100 meter farmers carry
2 x 53 KBs X 100 meter rack carry’s
2 x 53 KBs X 50 meter farmers carry
2 x 53 KBs X 50 meter rack carry’s
20 min

2000 meter row

64

Sat

Warm up 500 meter row, dislocates and foam roll

70 KB X 15 X KB Swings
BW X 10 X Air Squats
BW X 5 X Hand stand push-ups

X 3 rounds in 6 min

3 min rest
70 KB X 9 X KB Swings
BW X 6 X Air Squats
BW X 3 X Hand stand push-ups

X 3 rounds in 6 min

Still beat up and foot hurts, getting better though.

65

Monday

Warm up 500 meter row, dislocates and foam roll

Floor Press

135 X 3 X 5
185 X 2 X 5
205 X 2 X 5

Military Press

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

Klokov Press

65 X 10
75 X 10
95 X 10
115 X 10
135 X 5

Blue Band pull aparts X 15
Push ups to failure
Blue Band pull aparts X 15
Push ups to failure
Blue Band pull aparts X 15
Push ups to failure

66

Might be time for some ART if you’re still feeling beat.

67

[quote]JoeGood wrote:
Might be time for some ART if you’re still feeling beat. [/quote]
Maybe, I was feeling beat up Sat, but today felt pretty good.

68

Tues

Warm up 500 meter row, dislocates and foam roll

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 2

Back Squat

225 X 1 X 20

69

Wed

Warm up 500 meter row, dislocates and foam roll

BW X 10 X Roman Chair Sit-Ups
95 X 10 X BB Curls
X 5 rounds in 5 min

2 x 53 KBs X 200 meter farmers carry
2 x 53 KBs X 200 meter rack carry’s
2 x 53 KBs X 100 meter farmers carry
2 x 53 KBs X 100 meter rack carry’s
2 x 53 KBs X 50 meter farmers carry
2 x 53 KBs X 50 meter rack carry’s
20 min

70

Thur

Warm up 500 meter row, dislocates and foam roll

4 mile run in 36 minutes

71

Friday

Warm up 500 meter row, dislocates and foam roll

135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Hang Cleans
800 meter run

55 minutes

72

Sat

Warm up 500 meter row, dislocates and foam roll

BW X Burpees X 1 min
115 X Snatch X 1 min
24 in X Box Jumps X 1 min
115 X Thrusters X 1 min
BW X Pull Ups X 1 min
1 min rest

As many reps per minute, move from one to the next, averaged 5-10 reps.

3 rounds

73

Monday

Warm up 500 meter row, dislocates and foam roll

Floor Press

135 X 3 X 5
185 X 2 X 5
205 X 2 X 5

Military Press

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

Klokov Press

65 X 10
75 X 10
95 X 10
115 X 10
135 X 4

Blue Band pull aparts X 15
Push ups to failure
Blue Band pull aparts X 15
Push ups to failure
Blue Band pull aparts X 15
Push ups to failure

74

Tues

Warm up 500 meter row, dislocates and foam roll

Front squat

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

75

Wed

Warm up 500 meter row, dislocates and foam roll

BW X 10 X Roman Chair Sit-Ups
95 X 10 X BB Curls
X 5 rounds in 5 min

2 x 53 KBs X 200 meter farmers carry
2 x 53 KBs X 200 meter rack carry’s
2 x 53 KBs X 100 meter farmers carry
2 x 53 KBs X 100 meter rack carry’s
2 x 53 KBs X 50 meter farmers carry
2 x 53 KBs X 50 meter rack carry’s
17 min

76

Friday

Warm up 500 meter row, dislocates and foam roll

135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run
135 X 5 X Power Snatch
135 X 5 X Power Cleans
800 meter run

55 minutes

77

Derek, what are your personal thoughts on the FLU SHOT? They are strongly encouraging it at work and went as far as to say they would kill someone who didnt get the shot and got them all sick., Ive never had a good feeling about getting it. I did have a flu shot once, and i either got sick or got the flu anyway. Yes, I know about the different strains, but wanted to hear what you thought on this subject.

Thanks in advance.

78

[quote]Up wrote:
Derek, what are your personal thoughts on the FLU SHOT? They are strongly encouraging it at work and went as far as to say they would kill someone who didnt get the shot and got them all sick., Ive never had a good feeling about getting it. I did have a flu shot once, and i either got sick or got the flu anyway. Yes, I know about the different strains, but wanted to hear what you thought on this subject.

Thanks in advance.[/quote]

Personally I believe we should vaccinate the elderly, children and people who work in high exposure areas (people who work with the public).

If you sit behind a desk, workout, go home and really do not contact a large portion of the population than no point in getting it.

I do believe that they have refined the vaccines where I see less and less people having symptoms from the shot, as opposed to years ago more people were complaining of flu like symptoms after vaccination.

79

I work in a large salon, and do have one on one & then some contact , up close, all day. It was a very long time ago I had it, so i am encouraged that they made some changes to the shot. I was flat out thinking no, but will now consider it, thanks Derek!

EDIT to say, along with getting sick, I also had an incredibly sore arm for like 3 weeks, and I aint no whip, it hurt!

80

[quote]Up wrote:
I work in a large salon, and do have one on one & then some contact , up close, all day. It was a very long time ago I had it, so i am encouraged that they made some changes to the shot. I was flat out thinking no, but will now consider it, thanks Derek!

EDIT to say, along with getting sick, I also had an incredibly sore arm for like 3 weeks, and I aint no whip, it hurt![/quote]
Where did you get it?

I have never had someone complain about my flu shots.

Tetnus will make you sore but the flu no way.