Lat Pulldowns. 45 k -1. 52 k -1. 59 k - 1. (59 k) 8 .8.
Incline Curls. (8 k’s) 8. (10 K’s) 7.
Parallel bar dips. (50 k assist) 10. (45 k assist) 6. Permanent right shoulder injury from bench press could stop progress on these and side lateral raises. Moving weights slow and steady.
Incline tricep extentions. (9 k’s) 10. (10 k’s) 6.
Dumbell exercises are a problem, because they are so popular that getting the weight you want is iffy. Will have to chop and change when required.
Romanian Deadlift. (50 k) 8. 8. 8.
Alternate dumbell press. (3x8) (7 k’s) 8. (8 k’s) 8. (9’s) 6.
single arm side raise. (5 k) 10. 10.
rear delt raise (5 k’s) 12. 12.
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening. Increasing one rep to each set every day. Have added 9 reps so far.
Lat Pulldowns. 45 k -1. 52 k -1. 59 k - 1. (59 k) 9 .8.
Incline Curls. (8 k’s) 10. (10 K’s) 8.
Parallel bar dips. (50 k assist) 10. (45 k assist) 7. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) 10. (10 k’s) 7.
Dumbell exercises are a problem, because they are so popular that getting the weight you want is iffy. Will have to chop and change when required. Today 2 ladies each took 3 sets of dumbells away to their benches, at the same time. Waiting, waiting.
Romanian Deadlift. (50 k) 9. 9. 8.
Alternate dumbell press. (3x8) (7 k’s) 8. (8 k’s) 8. (9’s) 7.
single arm side raise. (5 k) 10. 10.
rear delt raise (5 k’s) 13. 12.
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening. Increasing one rep to each set every day. Now at sets of 20 with a 2 second peak contraction each rep. Going to do them on a block now to make them harder.
Lat Pulldowns. 45 k -1. 52 k -1. 59 k - 1. (59 k) 9 .9.
Incline Curls. (8 k’s) 10. (10 K’s)— had gone walkabout . Got 12.5’s (4 + F.)
Parallel bar dips. (50 k assist) 10. (45 k assist) 8. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) 10. (10 k’s) ---- gone. used a 20 k barbell 8.
Romanian Deadlift. (50 k) 10. 9. 9.
Alternate dumbell press. (3x8) (7 k’s) 8. (8 k’s) 8. (9’s) 8.
single arm side raise. (5 k) 11. 10.
rear delt raise (5 k’s) 13. 13.
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening. Increasing one rep to each set every day. Now on block. Stretchdown 4 sec, slow up 4 sec peak contraction.
Lat Pulldowns. 45 k -1. 52 k -1. 59 k - 1. (59 k) 10 .9.
Incline Curls. (8 k’s) 10. (10 K’s)— gone . Got 12.5’s (5 + F.) The dumbells disappear all around the gym. Not just the nearby benches.
Parallel bar dips. (50 k assist) 10. (45 k assist) 9. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) — gone. Used 8’s - 14. (10 k’s) ---- gone. used a 20 k barbell 12.
Romanian Deadlift. (50 k) 10. 10. 10.
Alternate dumbell press. (3x8) (8 k’s) 8. (9’s), (10’s) —gone . (20 k) barbell, 7. 7.
single arm side raise. (5 k) 11. 11.
rear delt raise (5 k’s) 14. 13.
Training time 42 minutes
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening. Increasing one rep to each set every day. Now on block. Stretchdown 4 sec, slow up 4 sec peak contraction.
Lat Pulldowns. 45 k -1. 52 k -1. 59 k - 1. (59 k) 10 . 10.
Incline Curls. (8 k’s) 10. (10 K’s) 10.
Parallel bar dips. (50 k assist) 10. (45 k assist) 10. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) 10. (10 k’s) 10.
Romanian Deadlift. (55 k) 8. 10. 9.
Alternate dumbell press. (3x8) (8 k’s) 8. (9’s) 8. (10’s) 8.
single arm side raise. (5 k) 12. 11.
rear delt raise (5 k’s) 14. 14.
Training time 50 minutes.
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening. Increasing one rep to each set every day. Now on block. Stretchdown 4 sec, slow up 4 sec peak contraction.
This morning’s workout was a disgrace. The warmup weights were so heavy, and when I started the doubles cleans and presses, I soon was failing the first rep. So I abandoned EMOM and had more rest. Dragged through the workout. Jerk press – first set so heavy that was it. Power cleans ok. High pulls ok. Squats only 2 sets and quit. Front sq, a few reps.
Bend, stretch, twist, squats. 5 reps each.
Cleans and presses.
Warmups (20 k) 3. (30) 2.
8 sets, each minute on the minute. (35 k) 2. 2. 2. F. F. F. 1. 1.
Jerk press from rack. (3 x 3-5) (30 k) 5. (32.5) ---- ----
Power Clean. (3 x 2) (40 k) 2. (45) 2. (47.5) 1.
High Pulls. (3 x 3) (55 k) 3. (57.5) 3. (62.5) 3.
Squat.
Warmups (40 k) 3. (45) 2. (50) 1.
8 sets, each minute on the minute. (65 k) 2. 1. ------
Lat Pulldowns. 45 k -1. 52 k -1. 59 k – 1. (66) 5. (59 k) 10 .
Incline Curls. (8 k’s) 10. (12.5 k’s) 6.
Parallel bar dips. (50 k assist) 10. (45 k assist) 10. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) 10. (12.5 k’s) 6.
Romanian Deadlift. (55 k) 9. 9. 9.
Alternate dumbell press. (3x8) (8 k’s) 8. (9’s) 8. (10’s) 8.
single arm side raise. (5 k) 12. 12.
rear delt raise (5 k’s) 15. 14.
Training time 52 minutes.
At home, every day, single leg heels raise, left leg. Once in morning, and afternoon, and evening. Increasing one rep to each set every day. Now on block. Stretchdown 4 sec, slow up 4 sec peak contraction.
Lat Pulldowns. 45 k -1. 52 k -1. 59 k – 1. (66) 5. (59 k) 10 .
Incline Curls. (8 k’s) 10. (12.5 k’s) 4.
Parallel bar dips. (50 k assist) 10. (41 k assist) 6. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) 10. (12.5 k’s) 8.
Romanian Deadlift. (55 k)10. 10. 9.
Alternate dumbell press. (3x8) (8 k’s) 8. (9’s) 8. (12.5’s) 4.
single arm side raise. (5 k) 13. 12.
rear delt raise (5 k’s) 15. 15.
8 sets, each minute on the minute. (37.5 k) 1. 1. 1. 1. 1. 1. 1. 1. in 7 minutes 12 seconds.
Jerk press from rack. (3 x 3-5) (30 k) 5. (35) 4. (32.5) 5.
Power Clean. (3 x 2) (40 k) 2. (45) 2. (47.5) [ F. + 2.]
High Pulls. (3 x 3) (55 k) 3. (60) 3. (65) 3.
Squat.
Warmups (40 k) 3. (45) 2. (50) 1.
8 sets, each minute on the minute. (65 k) 2. 2. 2. 2. 2. 2. 1. 1. in 7 minutes 15 seconds.
Training time 1 hour 8 minutes.
Did an on-line search on singles training, and what the old time lifters did ( like John Davis).
Davis used to rest 5 minutes between lifts. Hepburn a good 5 minutes between low rep sets. An article on Strength Minded site on singles training said you need maybe 5-7 minutes, because that’s how long the nervous system takes. That’s well above the time the body is ready to go. In lifting contests today you get just 2 minutes if you are following yourself. Oh WhaddooIdo?
Lat Pulldowns. 45 k -1. 52 k -1. 59 k – 1. (66) 6. (59 k) 10 .
Incline Curls. (8 k’s) 10. (12.5 k’s) 5.
Parallel bar dips. (50 k assist) 10. (41 k assist) 7. Slow and steady due to permanent right shoulder injury from bench press.
Incline tricep extentions. (9 k’s) 10. (12.5 k’s) 9.
Romanian Deadlift. (55 k)10. 10. (60) 10.
Alternate dumbell press. (3x8) (8 k’s) 8. (9’s) 8. (12.5’s) 5.
single arm side raise. (5 k) 13. 13.
rear delt raise (5 k’s) 16. 15.
Hi Brandon. Thanks for reading. When i was lifting, before the medical episode froze my body, and sapped all my power, I struggled with the 2 minute rests between lifts, which came down to about one-and-a-half to be on platform addressing the bar. Never enough rest. So I would train with minimal rest between sets, which sort of prepared you mentally and physically. At the moment on my heavy day, i am doing my Cleans and Presses, and Squats each minute on the minute, and I could sure do better with a decent rest. Perhaps when I can’t progress the weights any more, I might extend the rest breaks to what would suit an elderly gentleman. Anything to get more weight up.