Amraps are the money set. These makes you stronger and bigger. IMO.
3-28-2018
C3W2D1 - OHP
45X5, 65X5, 85X3, 100X3, 110X10, 155X0, 145X1, 150X0, 85X8
LPDāS in between
SS shrugs and curls, then FPās and TPDās
Think I failed on the two joker sets because I didnāt take a day off after benching, will try the 150 again next week.
3 Likes
3-30-2018
C3W2D2 - SQ
BWX5, 45X5, 95X5, 135X3, 165X3, 185X3, 210X7, 235X1, 265X1, 135X8
BPAāS and crunches in between.
Shrugs 140x10x4, curls 50
265 was a grind.
3 Likes
4-2-2018
C3W2D3 - BP
45X10, 95X5, 120X3, 135X3, 150X14, 185X1, 205X1, 155x5x3
KROCS 40X10X4, Curls 3x4@30, TPDās 10x8x3, pec deck 80x10x3
The 205 BP ties a PR, pathetic, I know, but it just shows that I havenāt been pushing hard enough. Itās encouraging that I am back to that weight so quickly, so thatās good.
5 Likes
Hey, that 205lb BP is better than what I can do.
I just want to thank you for sharing your knowledge on the TRT subject. Iām no longer curious and will only revisit it if necessary in 15-20 years.
1 Like
I think we both have long arms, just saying. While I am not your height, my wingspan is a little longer than normal and that isnāt conducive to a good bench - at least thatās my excuse.
TRT was a game changer for me. I wish I didnāt need it, but I will never go off. It comes with a host of issues, but they are all manageable and much better than the alternative.
Iām like a lot of TRT guys, I stockpiled, bought some gear, did a cycle, etcetera, pretty common. I feel like I am pretty knowledgeable about the basics, but woefully ignorant on many aspects. Iāve only recently become smart enough to realize how ignorant I am. With your CSCS background, and normal T levels, youāre way better off training and eating right. @flipcollar is really knowledgeable about training and when or if to cycle, as is @Reed. They both called me on a lot of my ābookā knowledge and pointed out many of my errors.
Bottom line, food is the most anabolic substance on earth. Maximize your diet and training before looking for the short cuts.
Happy to share, glad it helped.
3 Likes
Ha. Well, I just donāt Bench. I can OHP more than I Bench. The angle hurts my shoulder. Iāve got a 6ā7ā wingspan, so I suppose thatās a secondary reason.
My best Bench was 295, in college. There is absolutely no way Iāll ever bench more than 185. Just too painful.
Guess Iām just a pussy - been proven time and time again.
FWIW, my OHP is way ahead of my bench with respect to bodyweight and shit. But, pretty much everything lags behind what it should be.
Right now, just focusing on strength, not worrying about the abz, guess as it should be.
PS - expect to be in the Rose City this Summer.
3 Likes
Sometimes I wonder if Iāve failed to achieve my goals because I donāt suffer in the gym. I feel like I push myself, but I donāt beat myself into submission either. Occasionally I see a strong guy killing himself and I wonder if thatās the difference.
I still hope that it can be done with smart work like getting volume in the right ranges and backing off when things hurt.
1 Like
Just throwing this out for discussion really but here is where Iām at with my (limited) experience and watching my son developā¦
Joint pain
Some joint pain is form and form is first before loading weight onto poor form (Coan)
Some joint pain is muscles pulling ligs and tendons and stretching them outā¦and need more time to adapt to new loads. Deload helps with this, but longer time may be needed before full adaptation is made. (Both me and my son experience this in elbows)
Some joint pain is muscle imbalance and pulling structure into poor positionsā¦(with my limited experience Iām not sure how to diagnose this in myself much less others)
Joint pain can be from stiff muscles farther up the chainā¦creating imbalance tensions. i.e. tight shoulders causing golfer elbow symptoms. (I experienced this early onā¦ active release with massage abs a baseball released the pressure.)
Lots to think about related to jointsā¦
Muscle painā¦
Doms- normal wear and tear and part of the growth process as adaptation to new exercises, loads, rep ranges are a part of training. (Not necessary in some long term lifters minds CT, and others).
Tweaks- you feel them while working. I shut it down here and live to lift another day. Iām old though. My son has/is learning when to shut it down and when he can push through it. Iām not willing to at my age.
Pulls/ tears-- you know when it happens. Spaghetti pulls aparts. It ranges from a pop and burn (my rt bicep early in training and I still feel a hole in the muscle when lifting). To a rubber band exploding (left hammy when I was 25 playing capture the flag couldnāt walk for a week) these involve deep bruising and cool purple and yellow muscle belly tattoos. These require rehab exercises to reduce scar tissues and problems later
The pump-- skin feels tight like the entire muscle belly and skin will explodeā¦the gold standard of Hypertrophy.
The burn-- when you overreach to fill that muscle with deteratoting process to grow. I think this can go too far and more can be destroyed than can be rebuilt before the next session.
Iām open to input. This is where Iām at in understanding what Iām feelingā¦
1 Like
Iāve found itās the difference between suffering and hurting.
Hurting just hurts, and does no good.
Suffering is the key. Suffering doesnāt hurt, suffering just means youāre generating enough stress to force adaptation. Example: a bunch of heavy sets isnāt suffering. Itās just hard, maybe mentally stressful. Probably doesnāt do a whole bunch in terms of adaptation. A bunch of moderate sets with some pushed as hard as you can, manipulating rest periods, pauses, etc will make you suffer. Thatāll trigger some adapation.
Suffering isnāt fun, and doesnāt look cool. It works, though, if you put in the time.
3 Likes
Yeah, pretty much what @MarkKO said.
I am afraid of injury, and at 54, repetitive stress is a real issue, as is lack of recovery. But I think itās a fine line and I have erred on the conservative side.
I did have an issue before with golferās elbow and benching three times a week, but Iām really conservative with respect to pushing the limits. And I have been primarily concerned with aesthetics for the last two years, but I had my best mass gains when I was focused on strength,
I really donāt push myself. Post workout, I do have significant DOMS, like @losthog mentions, but I feel like I could push harder.
But I also know the key to gains is consistency, that I am better off being in the gym tomorrow than being crippled tomorrow. And at my age, itās a little different than what yaāll are feeling, even @losthog at 43.
Listen, if I can get to a four plate DL, a three plate Squat, a two plate BP, and a one plate OHP at 55 years old and 185 pounds, with abz, Iām thrilled.
9 Likes
54 next month. Iām chasing that ilusive 1-2-3-4 plate PRās too. Before 55 that is.
So @The_Myth the race is on 
I have discovered that no matter what I do, I donāt seem to pack any muscles, or at least very little muscle.
Damn all you young dudes (yeah you too @losthog) if only I was 10 years younger, I would be a beastā¦ nah maybe not. Genetics have something to do too.
3 Likes
. Yeah Iām so young @mortdk. It all relative my man. I do suppose 50s are different than 40s. But I started this venture following a guy 55 that worked his bench from 265-315+ in 8 months. He is currently around 345 max on bench.
I think his key to success and something CT suggest for us older guys is focus one lift at a time to maximize recovery resources and maintain the other lifts.
Pick one and work it for a cycle or two then maintain it and work another one upā¦
2 Likes
4-5-2018
C2W3D1 - OHP
45X10, 65X5, 90X5, 105X3, 115X8, 150X1, 95X8X3
Lat PDās in between.
Curls and TPD super set, 3x15
The 150 OHP ties my PR from two Summers ago, yay. It actually moved fast. I guess not doing a JS at 135 and 145 prior to attempting the 150 was a good idea.
Canāt leave a good thing alone so I am thinking about cutting out jokers in the next cycle, doing FSL, and working up to 1RM during deload week (next cycle). The constant trying to hit a heavier single wears on my weak mentality.
But, weāll see. If I were to maintain the course, Iāll hit a new Bench PR this weekend, an OHP PR next week, and a Squat PR in three weeks - I donāt think itās going to progress that way though.
And, Iām thinking about adding DL back in, but with a TM of 225 (low) and just work some FSL volume.
Or, crazy talk, I could just leave it alone.
4 Likes
Nice work on the OHP
1 Like
4-10-2018
C3W3D2 - SQ
10XBW, 45X5, 95X5, 135X3, 155X2, 175X5, 200X3, 220X6, 245X1, 270X1, 135X5X3
BPAāS between sets, 5x25.
Didnāt feel at all like going, felt tired and weak, but managed to add five to a JS and get 270. Wasnāt thrilled with the plus set, probably had at least one more in the tank, but am thinking about leaving my TM where it is for the next cycle.
5 Likes
Well I had two of the four before my pinched nerveā¦
Still hope because 56 isnāt till August!
4 Likes