Today
Rack pulls, just below the knee
135x10
225x5
315x1
380x5
430x3
480x3
DB rows
70x10
80x10
100x10
Face pulls green band
3x15
Hammer curls
20x15
25x15
30x10
Set up the rack pulls to where I feel is the hardest place to pull from, right below the knees, for me it’s really had to get any leg drive so it’s all posterior chain. Its a good variation for me.
Side note: 13 year old got a 205lb squat yesterday, he was super stoaked.
Seated OHP today
95x10
115x5
125x5
145x3
165x4
behind the back shrugs
135x10
225x10
275x5
Lateral raises
20’s 3x17
Green band tricep extensions
3x20
Blue band overhead tri extensions
3x10
quick easy in and out today. Elbow isn’t bothering me today at all, still a little sore when I touch it a certain way, still no idea what I did. I do however know that last night I accidentally kicked a guy in the knee cap, he’s fine but the top of my foot is bruised as hell. I just like to be hurt I guess lol.
Leg day!
Squats
145x10
235x4
285x4
320x5
360x3
405x3
Bulgarian split squat using belt squat
90x10
115x10
140x10
GHD
12
10
8
Good day over all, damn hip still being a pain started feeling it unstable on the second rep but can’t really complain 405x3 not bad for an old guy.
GHD is coming along I wouldn’t say they’re easy but getting better. I’m already faster lol
Started a new program today, finally found something that looks interesting and something that fits not lifting heavy all the time.
Standard grip Bench
185 3x10
Wide grip bench
155 2x10
DB incline
65’s 2x10
Lat pulls
90x15
105x15
120x15
Tbar rows
45x15
70x15
95x15
BB curls
30x15
50x15
60x15
Stumbled across a youtube video about 70’s powerlifters and like what they were doing, this program comes from an app called Boostcamp. Now I just need to grow a sweet ass mustache!
Had a book called “Inside Powerlifting” by Dr Terry Todd that I bought in the late 70’s and used it as my bible when I was powerlifting. Lot of the Power Lifters had simple workouts like this. Just gave it to a young and up and coming 165 class powerlifter at the gym. Sounds like you may have been looking at Larry Pacifico, “Mr Mole”. And the correct term is “porn stache”.
Day 2
Squats
255 3x10
wide stance belt squat
180x10
270x10
Front squat
135x10
155x10
GHD 3x15
standing banded cruches 3x15 grey band
First off I’m sore AF from Monday, haven’t done high rep sets in years on anything but accessory lifts then doing the amount of exercise with high reps really lit me up. Today I can already feel my legs are going to hate me tomorrow.
He was mentioned in the video, I remember Mr. Mole lol. not sure this is his exact program. Growing out the porn Moustache and hunting for a gallon of dbol should be jacked by summer lol.
Bench
190 4x10
Wide grip bench
160 3x10
DB incline
60x10
65x10
70x10
Lat pull
90x15
105x15
120x15
130x10
I’m back finally. Last Thursday I trained in the morning no problems, later in the day I ended up with either food poisoning or stomach flu, spent Thursday afternoon through Saturday morning in bed. Feeling 90% today finally got in some pretty good work this morning.
Squat day
Back squat
265x10
265x10
265x10
265x12
Belt squat wide
180x10
270x10
320x10
GHD
3x10
Banded standing cruch
3x10
Yesterday I did 2 Krav Maga classes basically 2hrs, first time in a long time I’ve done both classes in a day, super sore.
Legs were a little sore today after last night but good training over all.
**Found my son a shotput coach in 2 lessons he’s averaging 5ft over his furtherest throw last year. He is learning to spin, using 3/4 spin threw 8ft over his PR can’t wait for the next lesson to put it together. He’s eyeing the school record of 35ft, pretty sure he can get it.
It’s all about the form. Sounds like he’s starting to get it out there. Hope he gets that record.
Turns out that the 7th grade record, the 8th grade record is 46’6" he’s a long way off, however he just started learning the spin so who knows. We’ll see how it plays out.
Are they throwing the 12 pounder in middle school or the 4k. That 8th grade record is out there.
It’s the 4k. They throw the 12 in high school. Yeah that record is strong, it’s held for the last 22 years. Records are cool I just hope he can win some hardware this year, the very least be competitive.
Shoulder day
Seated OHP
105x10
105x10
105x10
105x17
Wide grip bench
135x10
155x10
165x10
lateral raises
15x15
20x15
25x15
30x15
Tricep overhead extensions
green band
4x15
Tricep extensions
red band
4x15
another good day. Like this program a lot, I’m recovering well, joints feel good, can’t complain.
Deadlifts
315 4x10
BB straight leg DL
155 4x10
Super set
Belt squat good mornings
90 4x10
Bent row
155 4x10
ok this was brutal, not the weight just the reps. I kept the rest times to about 2 min on the deads, everything else was about 1min. Good day over all but glad to have this week over.
Full disclosure I ate like crap, drank too much and didn’t sleep very well this weekend and it showed up in the gym this morning. I went in started doing bench and left, it sucked.
squats
275 5x10
Wide stance belt squat
180 4x10
Single leg step ups
35lb dbs 15 per leg
30lb dbs 15 per leg
15lb dbs 2x15 per leg
standing band curls
4x15
Much better day today. The rest times between sets was a little higher because damn, even light weight like 275 gets heavy when you’re doing high reps, tried to keep it to about 2min’ish the last 2 sets were probably close to 3 min.
Last night we did full contact defense with sticks, I dressed up in full protective gear and attacked people who proceeded to beat the crap out of me. Most fun I’ve had in a long time but man I’m sore today.
Shoulder day
Seated over head press
110 5x10
Wide grip bench
135 4x10
DB lateral raise
15x17
20x17
25x17
30x17
Green band Triceps extenstions
4x15
red band triceps kick backs
4x15
I’m going to try to find another lift to replace the wide grip bench on both shoulder and bench day, my shoulders hate them. I tried pointer on the rings and moved them in a finger at a time and still not my thing, probably use a swiss bar going forward.
Flyes
Been MIA for a bit back at it yesterday just didn’t log
Today
Belt squat
275 3x8
Wide belt squat
235 2x8
Belt squat good mornings
115x8
155x8
leg extensions
90 3x15
standing band crunch
4x20
Last week I tweeked my back and have been dealing with back spasms in my lower back which kept me from BB squating today. Gotta say I love my Rhino best accessory I own.
Went out of the town this last weekend so I missed Friday and Monday, did Monday’s workout yesterday.
