41YO
5’11
230 lbs
BF: Yes
I have not maxed on any lifts in about 20 years, but my most recent 3 RM from workouts are as follows:
Bench: 230
Dead: 375
Squat: 340
(I have worked at a desk without lifting for nearly 2 decades. Leave me alone.)
I tried doing IBB, but I lift at home and I do not yet have the equipment to properly do the program. I may come back to it because I think I will like it.
Sunday (07/28/13)
Deadlift: 135 x 5
205 x 5
225 x 5
275 x 5
295 x 3
315 x 3
345 x 3
375 x 3 Used straps on the last 3 sets
SGHP 135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
Shrugs 3x8 w/205
Then I worked the crap out my boys on some Eric Cressey baseball stuff with medicine balls, sledge hammers and tires.
Monday (07/29/13)
Before lifting I wrestled a snake and threw probably 100 pitches of BP to my boys in the cage at home.
My traps are killing me from yesterday. Probably the shrugs. I was pitching like crap.
Bench:
135x10
155x10
175x10
185x10
205x5
205x5
205x5
205x5
High Incline Bench:
135x5
145x5
155x5
165x5
175x5
Standing Cable Decline Press:
125x8
135x5
145x5
155x5
165x5
Bent Over Cable Flys:
One drop set
70x8
60x8
50x6
40x6
30x12
Close Grip Bench/Cable Curl Super Sets
4 sets of 10 with 135 on CG / 60 on curls.
Todays weight with only a protein shake for breakfast in me: 228.5. And this 228.5 looks a lot better than last years 228.5. I am one handsome man-about-town.
Leg day and my legs ain’t under me. I threw full speed BP to my boys today. I think the heat did me in.
Squat, narrow stance, high bar, 60 seconds between sets:
3 warm up sets.
225x5
245x5
275x5 4 sets
Reverse hypers 3 sets of 10 with body weight. First time to do these. May be sore tomorrow.
Leg curl/extension super sets 3x8.
Curl 70
Ext 160
RDL 3x8 with 135
Shoulders & Triceps
Seated OHP:
5x5 with 125 lbs
5x10 with 85 lbs
Face pulls:
3x10 with 75 lbs
Lateral raises:
3x10 with 25 lb plates. I don’t have any dumbells yet.
Close grip BP:
3x10 with 135 lbs
Push downs:
3x10 with 90 lbs
Cable crunches:
4x25 with 60 lbs
I rested no more than 60 seconds between sets today.
No big numbers on here but the 5 sets of 10 on OHP kicked my tail.
I took in 120g of protein from mix today in addition to whatever was in my normal food which included 1/2 a jar of peanut butter in the car on my way to the office. Had 8g of creatine monohydrate mixed in with my Gatorade while I lifted. No idea how much total protein I am getting daily. Need to try to monitor that.
Ogre out
Back/Biceps/Abs
Power Snatch
5x3 with 115
BB Row
5x5 with 155
5x10 with 115
Lat Pulldowns
3x10 with 125
BB Curls
3x10 with 85
Hammer Curls
3x10 with 25 lb plates
Swiss Ball Crunches
100 reps with body weight only
Went to cheerleader practice today and watched my 7yo do a double front walk-over triple back hand-spring combo. It was awesome.
Deadlift day
5x5 with 315
And I am done. No energy and my lower back is fried. I was going to do some high pulls and shrugs, but it is probably best to call it a day before I hurt myself.
Chest/Arms
Bench:
5x5 with 185
5x10 with 135
Bent over cable flys
3x10 with 60
Decline flys
3x10 with 100
OH tri extension
super set with cable curls
3 x 10
Legs
Squat
5x5 with 275
5x10 pause squats with 135
RDL
3x10 with 135
Back stuff
Power snatch
5x3 with 120
SGHP
5x3 with 155
BB Rows
3x10 with 135
Shrugs
3x10 with 205
BB Curls
10 sets of 3 with 30 seconds rest between sets.
Shoulders & Tris
OHP
5x5 -130
5x10-95
Face Pulls
3x10 - 80
Side laterals
3x10 - 25 plates
CGBP
3x10-135
OH Tri. Ext.
3x15-One plate
Reverse crunches 3x10
I posted this earlier and it isn’t showing up for some reason:
Sunday 08/11/13
Deadlift
135x3
185x3
205x3
255x3
275x3
300x3
5x3 w/ 245
BB Shrugs
3x8 w/ 225
No more than 60 seconds between sets.
I am moving more toward CTs layer system. I need to go back through old articles and posts and see how to set it up properly. Based on what I have looked at today, I did one exercise too many last night and not enough sets of deads. I liked what I felt/saw when I tried out iBodybuilder for a couple of weeks. And I really like CTs training philosophy. I don’t want to be a powerlifter, I don’t want to be a bodybuilder. I want to be somewhere in between and I think I can accomplish that with his techniques.
Before lifting yesterday I spent some time with my boys teaching them how to form tackle and how to punch out/strip a running back from behind. They are playing football for the first time. I don’t know if my lower back tightness today is from lifting or from being mauled by 11 year olds.
Monday 08/11/13
Ogre starts layering:
Incline BP
135x3
145x3
155x3
165x3
175x3
185x1
195x1
205x1
Clusters with 185
10 reps
8 reps
7 reps I got a little liberal with my form after 4 reps
Reverse ladders with 145
3 ladders: 5,4,3,2,1
From looking back on articles and comments on posts this is what I came up with. I worked up to a strict 1RM resting only long enough to change the weight and then used 90% of that for my cluster sets. Cluster sets were done with 10 seconds between reps and 1-2 minutes between clusters. Reverse ladders were done with 70% of 1RM and with 10 seconds of rest between sets and 1-2 minutes between ladders. Any feedback on whether or not this looks right?
Tuesday 08/13/13
SGHP
135x3
145x3
155x3
165x2
175x1
185x1
3 Cluster Sets w/165
For cluster sets I did 3 sets of 5.
3 HDL Sets w/135
For HDL I did 3,3,2,2,1
185 is my new 1RM on SGHP!!!
205 on incline BP yesterday is my new 1RM also!!!
I like this already.
Wednesday 08/14/13
1- My log posts are not showing up when I do them so I am having to do them twice. So, if this shows up twice, my bad.
2-I have royally screwed up this layering thing so I am going to start over next week. Trying to decide on a 5 or 10 day split in the mean time. Just for kicks and giggles, here is todays work:
Squat
135x3
185x3
205x3
225x3
250x3
275x1
295x1
315x1
No power rack so replaced regular clusters with 3 sets of 5 with 225.
For HDL I did 4,4,3,3,2,2 with 225 I did a total of three reverse ladders like that.
Threw in some lats and biceps at the end for a pump:
Front and back lat pulls 3 sets of 12 reps each with 125.
BB Curl 5 sets of 3 with 100 lbs
Concentration curls 3 sets of 10.
Bench
135x5
155x5
175x5
185x5
195x5
205x5
Clusters w 185
11 reps
8 reps
6 reps
HDL w 145
Machine crunches 3x25 with 55lbs
It occurs to me that I should have used my 3 rep max instead of 5 rep max. Fix that next time.
I wasn’t going to count this as a workout but I changed my mind after I thought about how much a 3 person jet ski weighs (over 700 pounds in my estimation). Sunday one of my jet skis broke down. We normally keep them on a jet dock which is a floating ramp made of plastic cubes which lock together.
Unable to drive the machine up onto the dock, and facing the possibility of having to drive 2 hours home to get the trailer, I decided to sumo deadlift the jet ski up onto the ramp. This would have been practically impossible last summer before I started back lifting.
I did perhaps as many as 20 “reps” lifting the ski and pulling it 8-10 inches up the ramp at a time until it was all the way on. Since I normally deadlift on Sunday afternoons, I am counting that as follows:
09/01/13
Sumo Deadlift:
20 singles with 10 seconds rest between reps with a 700 pound jet ski.
No belt. No straps. Double underhanded grip. In flip-flops.
To make it more difficult, I had all 4 of my kids run around me screaming and hitting me in the head with noodle floats while I did it.
