Strength- 3RM DB shoulder press
50/60/70/80
3 pull ups
6 hanging windshield wipers
Set 1- 65’sx16
Set 2/3- 65’sx8
3 pull ups
6 hanging windshield wipers
30 second battle ropes
I actually did 5 reps with the 80’s, wish I had 90lb dumbbells, I have 100lb db’s but even when I was strong setting 100’s for shoulder press was a chore.
Not going to lie the hanging windshield wipers where laughable, eventually I should be able to do them, right now LOLOLOLOL, hanging flailing back and forth.
Broken record coming
Strength- 1RM High box squat
235/285/325/375/425
1 min weighted plank
Bag to chest hold as long as possible
I’m feeling beat to hell right now. Going as heavy as I can on each rep max and really trying to step up my fighting skills. Thankfully next week is a prescribed deload before testing actual 1RM’s the following week. Just when I thought the rib was fine, it rolled again on 375, I made a deal with myself if I get 425lbs I’d call it a day, dumb idea I know but I got it easy.
The ring camera timed out between the walk out and start of the rep but you get the idea. Props to my spotter lol.
Good work.
DELOAD!!!
Strength- deadlift singles, work up to 80% of 1RM
155/265/315/355/405
10min EMOM
265x4 at the top of every minute
Much needed deload today. 405 felt heavy as hell, I think thats more to do with not properly warming up and not taking 405 seriously. After realizing my mental error with 405 I got my mind right with the EMOM, I felt like I could have cleaned 265 the first few minutes. Over all I’m glad it’s deload week. Next week I’m testing maxes for everything.
Starting to think about the next phase of training. I don’t think I want to do a circuit style program again for awhile. Ideally I want to do a traditional lifting in the morning, maybe a body building style but heavy then at lunch some brutal conditioning. Doing them together I don’t feel like I’m doing either very well. I have some time to think about it but am open to suggestions if you have a training style you like, throw it out.
Started my lunchtime conditioning today, lets just say I’m not in great shape.
30 second intervals
6 rounds
battle ropes
banded tricep extension
standing banded crunches
roller gripper thing holds 15 sec per hand 80’s
1 min air bike
Man that’s what I needed, felt so good to move, nothing serious still deloading and all.
I’m back. Last week was a deload which is boring so why post about it.
Yesterday was test day 1 for OHP only got 175, same as before.
Today was deadlift testing missed 505.
It’s time to stop chasing numbers and focus on something more practical. I’ve mentioned it before but it’s time to actually do it. Next week I’m going to switch to lower weight more reps and GPP. Sucks getting old, groundbreaking I know lol.
New stuff here
Squat
245x5
295x5
315x10
Good mornings
145x10
195x8
215x6
235x4
Calf raise
3x10
hammer curls
3x10
Decided to start my new training today, was going to wait until Monday but figured I’d play around with a new’ish training style and exercises.
I have a Kabuki Transformer bar that I’ve really only used for low bar back squat and the harder position if you all know how that works. Today I set it to high bar, and easier setting just to see. Feels a lot more like a traditional squat than the previous setting. Also used this setting for GM’s, it worked out great, I’d tried other positions before with this bar and nothing hit right.
Also used my Rhino belt squat for calf raises, love that thing.
My plan is to do 5/3/1 on the core lifts, I made list of secondary lifts to choose from each day along with accessory lifts, those will be run more of BB style then at lunch I’ll do conditioning to prep for my next rank test. Just need the weather to cooperate so I can get back to farmers carries, yolk walks, sled pushes and bag carries in the driveway.
Feeling refreshed and excited, considering trying to drop some weight 260lbs is tough as a martial artist.
Had to look up the Kabuki Transformer bar. Thought you might have gone into Japanese theatre. Complicated looking piece of equipment. Kind of a steampunk vibe. 260 is heavy for ma. I do remember Dr Moses Powell, Jujutsu, though. 300+ and moved like a ballet dancer. Master DR. Moses Powell Warrior Within - YouTube
WOW!! That man was something! I could only imagine moving like that. I watched a couple other videos of him, super impressive.
Didn’t get a change to log the last few days so I’ll leave it to just yesterday.
Monday 2/20/23
Rack pulls add 60lbs of chains to each lift
235x5
280x5
320x10
Low rows
115 x10
140x10
170 x10
lat pulls
170 3x10
Reverse hypers
180 3x15
8min EMOM 200lb farmer carry (per hand 400 total)
Basically running 5/3/1 and feeling out accessory work want to end every session with some kind of EMOM.
Today at lunch
DB shoulder press
30x10
40x10
50x5
60x5
70’sx12
Face pulls green band
3x10
Landmine twists
3x10
plate steering wheels
25 3x10
standing Arnolds
25x10
30x10
35x10
Banded tricep extensions
100 reps
standing lateral raise
25x10
30x10
“rest/conditioning day”
Did a 21 min jump complex today as conditioning.
7 rounds
30 sec per exercise 1 min rest between rounds
24in box jump
weighted speed skater jumps
deadfall into a high jump
weighted broad jump
Think I’ll refer to this as Fly fatass fly!! lol
The objective is to increase explosiveness, which for 48 year old isn’t much lol but dang it I’m trying.
Once again didn’t think this through what with tomorrow being leg day, might have to switch with Friday(chest day).
Trivia -The Anciet Olympics had a running Broad jump with weights in each hand in the Pentathlon.
It’s hard! What’s cool is trying the same jump without the weights after 10 jumps with. Feels like you’re flying.
back day
Deadlift
155x10
205x10
315x5
365x3
405x3
455x4
Bent rows
135x10
175x10
205x5
225x5
pullups
3x5
Landmine rows
3x10
Last week I was on call for work and kept getting paged out so I never really got a chance to lift, Friday I managed to get the minimum amount of bench in but that was it. Glad to be free of the leash now and back at it.
Shoulders
Seated OHP
95x10
115x5
125x3
135x3
155x6
Face pulls green band
3x20
behind the back shrugs
135x10
185x10
205x10
225x10
assorted banded triceps extensions
3x20
Got up and in the gym early today so I can get some conditioning in today, it’s supposed to be nice at lunch time.
Nice.
5 cleans 135lbs
10 40lb throw bag swings
3 160lb bag to chest burpee before each rep and after the last
30 sec Airbike
Rest until HR is below 150 repeat 5 times
Per my watch I burnt 340 calories in just under 30min, gotta be true lol
Yesterday: 3x3 squat
squats
145x10
195x5
235x5
295x3
340x3
380x5
Good mornings
145x10
195x10
225x5
GHD
3x10
Little disappointed in only getting 5 reps of 380 probably had 2-3 more but my hip has been bothering me lately and it felt unstable.
Chiropractor told me that he thinks my hip issues are actually muscular not structural like the other doctors have said. He found 2 giant knots in my glute and one in my lumbar area, had my wife dig her elbow into them which felt better for a day or two then it got worse.
On a brighter note my 13 year old hit a milestone PR the other night benching 135lbs. This kids going to be a monster once the testosterone hits, he’s 5’9" 190lbs and already wearing an 11.5 shoe.
Friday:
Bench
135x10
185x5
205x5
230x5
260x3
290x1
I don’t know what I did to my elbow but after that 260 set it flaired up, been tender to the touch all weekend. Feeling better today finally.