Strongest Guy on My Block

Training Over 35 Lifter
81

Friday

Band hip thrusters
3 X 10

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

Work set
295 X 5
335 X 3
375 X 1+ = 3 PR (Felt strong today)

245 X 1 x 20= 20

82

DJ- Nice squats and great PR…Congrats…

83

[quote]OldGoat wrote:
DJ- Nice squats and great PR…Congrats…[/quote]

Thanks again. I missed yesterday due to being out of town on business. Funny how I sometimes feel stronger after a mini break like that.

84

Indeed - Congratulations - 375 is a big number.

85

Monday Deload week 5/3/1

Military FatGripz

95 X 1 X 5
115 X 1 X 5
135 X 1 X 5

Behind the neck press FatGripz

115 x 4 X 6

Lateral leaning DB Raise

30 x 3 X 10

Curls straight bar FatGripz

65 X 3 X 8
85 X 3 x 4-6
105 x 2 X 1-2
65 X 1 x 20

86

Tuesday Deload Week

Do not feel good today, Period.

Hanging Cleans

135 X 3 X 3

Fat Gripz Holds

135 X 2 X 30 sec
155 X 1 X 15 Sec

I just Quit today. Hopefully perk up soon.

87

Thursday More Deload

Floor Press Fat Gripz

135 X 2 X 5
185 x 3 x 5

Bench Fat Gripz

185 X 2 X 5
205 X 3 X 5

That was it, still some tightness in the right shoulder. Big finish tomorrow with legs.

88

Monday 3/1/10

Military Standing
Warm up with Fat Grips

115 X 2 X 5
135 X 2 X 5

Working sets

145 X 1 X 5
165 X 1 X 5
185 X 1 X 5+ =5
135 X 1 X 20

Shrugs

295 X 3 X 10
225 X 1 X 20

Croc Rows
100# X 2 X 6
80# X 1 X 8
60# X 1 X 20

Curls Barbell
65 X 3 X 8
85 X 2 X 4

89

Tuesday

Power Cleans
135 X 2 X 5
155 X 1 X 2
!75 X 1 X 2
205 X 1 X 1

Deadlift Sumo

225 X 1 X 5
245 X 1 X 5
265 X 1 X 5

Working Set

275 X 1 X 5
305 X 1 X 5
345 X 1 X 5+= 6

Bent over Rows

135 X 3 X 10

90

Thursday

Floor press Fat Gripz

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

Bench

195 X 1 X 5
225 X 1 X 5
245 X 1 X 5+ = 5

Had to cut it short have to drive out of town for work this morning. Long 9 hour drive. Sucks

91

Friday

Band hip thrusters
3 X 10

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

Work set
275 X 5
305 X 5
345 X 5+ = 5

Finishers

255 X 1 x 20= 18

Went up 10 lbs from last cycle.

92

Monday

Military Standing
Warm up with Fat Grips

95 X 2 X 5
115 X 2 X 5
135 X 2 X 5

Working sets

155 X 1 X 3
175 X 1 X 3
195 X 1 X 3+ = 3

Shrugs

295 X 3 X 10
225 X 1 X 20

Croc Rows
100# X 2 X 6
80# X 1 X 8
60# X 1 X 20

Curls Barbell
85 X 3 X 6
65 X 2 X 10

93

Tuesday

Power Cleans
135 X 2 X 5
155 X 1 X 2
!75 X 1 X 2
195 X 1 X 1

Deadlift Sumo

225 X 1 X 5
245 X 1 X 5
265 X 1 X 5

Working Set

285 X 1 X 3
325 X 1 X 3
365 X 1 X 3+= 4

225 X 1 X 20 (Working for Squats why not for dead)

94

Some very strong lifting going on lately.
What have you noticed on the high rep squats that have helped?

You bumped 10lbs on squats from the last cycle, but that should be built into the program until you stall. Did the high reps get you past a plateau?

95

[quote]Oldman Powers wrote:
Some very strong lifting going on lately.
What have you noticed on the high rep squats that have helped?

You bumped 10lbs on squats from the last cycle, but that should be built into the program until you stall. Did the high reps get you past a plateau?[/quote]

Honestly I just have small legs in comparison to the rest of my body. I have always been strong but do not have the size I want in my legs. Just adding the volume is my plan to put some size. I know at some point I will plateau, but more volume with heavier weight = size. I never was a big believer in high rep dead lift but I thought what the hell it is working for squat. I am having growth in my posterior chain and overall legs.

96

Thursday

Floor press Fat Gripz

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

Bench

205 X 1 X 3
235 X 1 X 3
265 X 1 X 3+ = 3 (Really might have to think about changing to evening on Bench so I can get a spot)

Blast Straps push ups

BW X 3 X 6-8

Dips

BW X 3 X 6-8

97

Friday

Band hip thrusters
3 X 10

Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 1 X 3
245 X 1 X 3
265 X 1 X 3

Work set
285 X 5
325 X 5
365 X 3+ = 3

Finishers

255 X 1 x 20= 11 (Dead legs today couldnt get 20, probably after doing 20 dead finishers on Tuesday)

Need to rethink that one.

98

Workouts are looking great. I also like to do cleans before deads. Seems to prime the pump. I don’t know if you’ve found this but full sumo deads were making my hips ache. I switched to semi sumo and found it more comfortable.

99

Thats some nice lifting there…

100

[quote]ecogenx wrote:
Workouts are looking great. I also like to do cleans before deads. Seems to prime the pump. I don’t know if you’ve found this but full sumo deads were making my hips ache. I switched to semi sumo and found it more comfortable.[/quote]

Thanks making me feel young and strong like bull again. Really the full sumo feels more natural to me than conventional. I have short legs and arms so it works out great. I used to do the cleans after dead and someone on here suggested doing prior and has really worked out great.