Strongest Guy on my Block 4

Training Over 35 Lifter
101

[quote]Scotto wrote:
I remember you posted that brutal looking diet to get your weight where you wanted it, have you seen any rebound or are you hanging around your goal. I’m kind of torn between the Dan John scorched earth approach to weight loss and doing it slower over a longer time. Seems like you’re standing tall on some scorched earth here, how are you feeling.[/quote]
Im at 215 right now, I got a little carried away this summer. I got some great news career wise and I kind of celebrated too long and hard. So that is one reason I am doing the workouts I am doing now, want to get that to creep back to 205 and keep my strength.

My back is just not ever going to let me do heavy weights again. I start to get frisky and do something and it will let me know. Other than that right now I feel great, shoulder pain has gone away. I do a lot of shoulder health work. I feel like I could play a pickup game of any sport and not be out of breath within 5 minutes. I can run 3 miles with no issues at all.

So all in all for 40 years old, broken down, former fat boy, I am doing damn good. :slight_smile:

102

[quote]NHLFTR wrote:
You are a glutton for punishment. Your workouts would kill me. All those cleans and snatches on top of running a total of 3 miles. Great work DJ.[/quote]
Thanks

I did the tough mudder in April. That is what I am getting ready for. Did 16 miles last week, and will do that again this week. Need to bump it to 20 miles a week, along with the workouts during the runs.

Believe it or not, when I got done today within a few minutes I was not breathing hard and I felt really good.

103


Sat

warm up
500 meter row, dislocates and foam rolling

4 miles in 30 minutes over this bridge again.

104

Mon

Warm up 500 meter row, dislocates and foam roll

135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 8 X Klokov Press
800 meter run
135 X 10 X MP
95 X 5 X Klokov Press
800 meter run

35 min

Blue Band X 15 X pull aparts

105

Tues

Warm up 500 meter row, dislocates and foam roll

800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges

40 min

106

[quote]Derek542 wrote:
Other than that right now I feel great, shoulder pain has gone away. I do a lot of shoulder health work. [/quote]

Derek,

I’m experiencing some shoulder issues in my left shoulder. Not sure what it is and I’ve been able to power through it and get my shoulder(s) a bit stronger. However, as my weight and reps increase I’m starting to experience shoulder fatigue and some discomfort.

What shoulder health work do you do?

107

Good way to start Cressey has a ton of good advice.

If you look at my workouts every day I do dislocates as a staple. I also stopped doing bench, and doing a lot more pulling and rotator cuff work.

108

Wed

Warm up 500 meter row, dislocates and foam roll

53 KB X 200 meters X 1 each hand farmers walk (unbroken)
800 meter run
53 KB X 200 meters X 1 each hand rack position (unbroken)
800 meter run
53 KB X 200 meters X 1 each hand farmers walk (unbroken)
800 meter run
53 KB X 200 meters X 1 each hand rack position (unbroken)
800 meter run
53 KB X 100 meters X 1 each hand farmers walk (unbroken)
1000 meter run
53 KB X 100 meters X 1 each hand rack position (unbroken)
800 meter run

40 minutes

109

I take it the walks are done as swiftly as possible given the hand position?

110

[quote]JoeGood wrote:
I take it the walks are done as swiftly as possible given the hand position?[/quote]
Lol, yea Joe, I am doing that funky light loafer swishing hip walk, that 200 meters is a long fucking way.

111

[quote]Derek542 wrote:

[quote]JoeGood wrote:
I take it the walks are done as swiftly as possible given the hand position?[/quote]
Lol, yea Joe, I am doing that funky light loafer swishing hip walk, that 200 meters is a long fucking way.[/quote]

Are they heavy enough you “moon walk” for the first few steps after you put them down? I always found it funny.

112

[quote]corrmhona wrote:

[quote]Derek542 wrote:

[quote]JoeGood wrote:
I take it the walks are done as swiftly as possible given the hand position?[/quote]
Lol, yea Joe, I am doing that funky light loafer swishing hip walk, that 200 meters is a long fucking way.[/quote]

Are they heavy enough you “moon walk” for the first few steps after you put them down? I always found it funny.[/quote]
When I used to do the heavy farmers walk yea that was always a funny feeling.

This is more just grip giving out from the long static hold

113

[quote]Derek542 wrote:

Good way to start Cressey has a ton of good advice.

If you look at my workouts every day I do dislocates as a staple. I also stopped doing bench, and doing a lot more pulling and rotator cuff work. [/quote]

Got it, thanks.

114

[quote]urbanman wrote:

[quote]Derek542 wrote:

Good way to start Cressey has a ton of good advice.

If you look at my workouts every day I do dislocates as a staple. I also stopped doing bench, and doing a lot more pulling and rotator cuff work. [/quote]

Got it, thanks. [/quote]
No problem. We used to have a great stickie at the top of over 35…we will not discuss where that went.

115
116

Thur- have to take off Sat so ran today

Warm up dislocates and foam rolling

4 miles over Kemah bridge again in 32 minutes

117

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

45 min

118

[quote]Derek542 wrote:
No problem. We used to have a great stickie at the top of over 35…we will not discuss where that went.[/quote]

First, congratulations on the new house

Second, checking to see if the mobility thread is back to being stickied, i think it is but lets check

119

Mon

Warm up 500 meter row, dislocates and foam roll

135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 10 X Klokov Press
800 meter run
135 X 10 X MP
95 X 8 X Klokov Press
800 meter run
135 X 10 X MP
95 X 5 X Klokov Press
800 meter run

35 min

120

Tues

Warm up 500 meter row, dislocates and foam roll

800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges
800 meter run
53 KB X 10 X 1 each hand rack position Squats
53 KB X 10 X 1 each hand Walking Lunges

40 min