Jealous about the casino/bar outting. I love throwing back a few and gambling. Glad you had a good time.
Strong lifting Harry, as always. And good living to boot.
[quote]biker wrote:
Harry,
Good to meet you. Read your previous posts for quite awhile; I didn’t feel like an over 60 guy then. Still don’t, but I post anyway. My lifting is now motivated by a) my “what if…” feelings when I read 40+ guys’ lifts on here, and b) good workouts still feel great. Nevertheless my wife wants me to do yoga whenever she sees me exiting her really low to the ground car.
So, how’s the lifting? [/quote]
That’s alright Biker, I don’t feel 60. Good work outs do still feel great and I look forward to every one. I have started to feel my explosiveness in the lifts decreasing and my maxs going down, too.
[quote]Crippler56 wrote:
Your amount of work is very impressive. [/quote]
Thanks Crippler. I’m really working on increasing my cardio. I just did my second retirement. This time from the US Post Office where I was walking 6 miles a day. Have to replace that with something so I’ve add walking.
Yesterday
Chest
135wu
225 x 8
275 x 6
305 x 5 x 3
Smith Incline
90wu
180 x 10
230 x 5 x 3
cbg
225 x 10 3
walk 2mi
7/15
Morning swim
1500m swim - medium to a 2mi walk
Very light discus throws concentrating of form
Very light days, saving up for the meet Saturday. Lots of good friends going to be there. Throw first, party after.
[quote]brotardscience wrote:
shhhh Im kind of undercover- not such a great cover.
nice work Harry- and that is a fine pie.[/quote]
Lol
Great work in here and I’m really jealous of the walks your’re taking after the swims. I used to make or have a lot more time for walks alas tis no more.
[quote]gorillavanilla wrote:
Great work in here and I’m really jealous of the walks your’re taking after the swims. I used to make or have a lot more time for walks alas tis no more. [/quote]
One of the many benefits of retirement I really starting to enjoy.
Best time I’ve ever had at a meet yesterday. I was amazed at the number of people who showed up to throw. 14 thru 83, men and women. Events contested were: Shot, disc, hammer, javelin, weight throw, super weight throw. No ultra throws but were going to have that in October so I need to break out the hammer again. Plenty of liquids, fruit, even subs for lunch. Steel Throwers decided to go with engraved glasses for awards instead of medals, which several of us used immediately after the meet, and every one got a steel throwers “challenge coin”. Highlight of the day. The young man pictured here, John Ampomah, of Ghana and throwing for Middle Tennessee State showed up to throw. He had the farthest college throw in the country in 2015, 81.56m, placed 2nd in NCAA, and threw 77+ yesterday. Super kid, helped out any one who asked, took selfies with most of the High School kids who all knew about him. If you’ve never seen a javelin go over 250’ it’s something to see.
I managed to win the shot and disc in my division (old farts) and the wife drove me home after the after-party celebration. Only down side to the day was the heat. At one point John Ampomah turned to me and said, “Mr Harry, it’s too hot. And I’m from Ghana.”
Next meet is next months qualifier for the Tennessee state games so I’ll be getting ready for the T&F and swimming competition.
7/20/15
Squats
135wu
225 x 8
275 x 6
315 x 4
365. 385, 405, 455 x 1
SLDL
135wu
225 x 6
275 x 6
315 x 5
face pulls
130 x 12 x 3
Bent row
225 x 8 x 3
hypers
3 x max w/35#
Congratulations Harry. Nice work. Sounds like a fun day. It is always a plus when a top athlete is also a good guy. Seems to me Dan Green and Mike Tuchscherer both fit in that category amongst todays top powerlifters.
I read your explosiveness post in DBasler’s blog, and his response. Interesting. Ideas on minimizing it?
Biker, for the legs, jump, jump, jump. Box, stairs, single leg, double leg. Not so big on jumping up to boxes because that becomes a matter of technique. I see these jump heights people claim now and most are bs. That’s how you can duck your legs. Step ups with weight. For the chest, shoulders, arms, lighter weight, pause, explode up. I try and do al my big lifts fast, explosively. Of course, the heavier the weight gets, the slower fast gets.
Today, (morning) cement pond swimming. Need to practice the turns. Met up with a friend who coaches swimming at the local college and she’s always good for some pointers.
50 x 4 free
100 x 4 free
200 x 2 free
500 x 1 free
200 x 1 breast
Afternoon
discus
1k x 12 working on form only
Started weight throw but got rained out
I love the bling collection…
another meet in the books.
that is some fine swimming and some fine squats too.
I would add-that I got more miles out of
contious broad jump
or triple jump
then box jumps for explosive stuffs
[quote]hel320 wrote:
7/20/15
Squats
135wu
225 x 8
275 x 6
315 x 4
365. 385, 405, 455 x 1
SLDL
135wu
225 x 6
275 x 6
315 x 5
face pulls
130 x 12 x 3
Bent row
225 x 8 x 3
hypers
3 x max w/35#[/quote]
You only weigh like 230 lbs right? So on a whim you squat almost twice your weight. Nice.
[quote]NHLFTR wrote:
You only weigh like 230 lbs right? So on a whim you squat almost twice your weight. Nice.[/quote]
Not exactly on a whim, Steve. Even during my competitive season I’m squatting at least twice a month. When I’m not competing I’m hitting legs every 4 days. With my short legs I’ve always been able to squat pretty good. It’s usually getting my left side under the bar that hinders me. And I ballooned up to 245 but was back down to 235 today. Want to be at least 240 for my next throwing meet and 230 or even 225 if I could for the swimming.
Today:
Hang Cleans
135 x 6
155 x 5
175 x 4
195 x 3
205 x 2
225, 245 x 1
Press from rack
135 x 8
155 x 6
175 x 4
195 x 2
205, 225, 245 x 1
rear delt raises
30 x 8 x 3
front delt raise
45# plate x 8 x 3
hammer curls
40 x 8 x 3
reverse curls (ez curl bar)
60,70,80 x max
7/23
Morning
Started off day with a 1500m swim. Set as fast a pace as I could. Out of water to a 2mi walk.
Afternoon
shot, discus, and attempted 35# weight throw (1 turn only) all x 15
Evening
Date night with the wife. Hit a local, family owned steak house down the road from my place. Small place, best steaks and prices around, salad bar, no frills, sit at any available bench. No liquor license but the owner will bring a glass of his homemade Muscadine wine if he knows you real well and you speak French just right. Finished off the evening with some home made halo halo (filippino shaved ice desert) and a nice bottle of Moscato on the back porch.
Getting ready to hit the gym.
[quote]hel320 wrote:
7/23
Morning
Started off day with a 1500m swim. Set as fast a pace as I could. Out of water to a 2mi walk.
Afternoon
shot, discus, and attempted 35# weight throw (1 turn only) all x 15
Evening
Date night with the wife. Hit a local, family owned steak house down the road from my place. Small place, best steaks and prices around, salad bar, no frills, sit at any available bench. No liquor license but the owner will bring a glass of his homemade Muscadine wine if he knows you real well and you speak French just right. Finished off the evening with some home made halo halo (filippino shaved ice desert) and a nice bottle of Moscato on the back porch.
Getting ready to hit the gym. [/quote]
Sounds like a great night. It would take me a week to swim 1500m.
Steve, you’re thinking of swimming as physical, not mental
7/24
Bench
135 wu
225 x 8
275 x 6
315 x 5
335 x 3
355 x 2
375 x 1, 1, 1
Incline
90wu
180 x 10
230 x 8
250 x 7
flyes
30 x 8 x 3
Cgb
225 x 8 x 3
Overhead tri ext (rope)
80 x 12 x 3
7/25
Indoor pool turn work
50m x 4
100m free x 3
200m breast x 2
500m x 1
2 mile walk
7/26
squat
135wu
225 x 6
315 x 5
375 x 4
405 x 1,1,1
Deadlift
135wu
225 x 6
315 x 5
405 x 4
455 x 2
495 x 1.1.1
bent row
225 x 8 x 3
7/27
throwing
shot 5k pp x 6, full x 12
disc pp x 6, full x 15
6k hammer, 1 turn x 6
35# weight, 1 turn x 6
2 mile track walk
Face pulls (rope)
120 x 12 x 3
hypers
3 x max w/35#
shrugs
225 x max x 3
As always Harry solid work all aroud …the river swims must be awesome!
Hope you’re doing well Harry! Worried about our country, turning 60 on the 17th. Think about you often when I drive past the old Reece! Taking my chains to the gym today. God bless ya and your family!