Thanks to all! Don’t feel a day over 80 this morning. First off, hope everyone in the states getting such crappy weather is doing okay. Lot’s of water.
Had a nice quiet evening out with the wife. This means us and “only” about 20 family members. One of my big brothers owns a local resturant so we ate there. Of course, my other brothers and a couple of Uncles took over the kitchen to show him how to cook de foo’ gees’ ri’. Anyway, go’ ti’ fe all. Glad I’m not a calorie counter. The crawdad population may never recover.
All things considered, not too shabby to get to where you are today…inspirational to me…this is why I keep checking out these threads…guys in their 50’s doing stuff that is out-of-the-ordinary; maybe it should be, but we’ve left our peers behind in a lot of respects. For whatever it’s worth, hel, you have a darn good sense of humor to go along with all your other attributes! Keep on keepin’ on!
What was last night. Friday night. Bench Night. Four benchs at the gym. SRO. Sweat, chalk, hard rock, and heavy weights. Just my little piece of heaven.
Bench
135,185,225,275,warm ups
315x5x5
Incline Bench
135,185,warm ups
245x5x5
High Incline DB
75x10x4
Bent Rows
135,185,225, warm ups
275x5x5 (cheated last set)
Hammer Lat machine (reverse grip)
90wu,140x8,160x8,180x8,200x8, 230x8
shrugs
275xMax x4
Hyperextensions 4x max BW
Just in case you plan on getting in trouble down here in Madison County,one of my lifting partners numbers. 28 years old, works county jail, about 265#.
135,225 warmups
315x10,375x8,405x6,455x4,475x3,505x1,525x1,
after his 12 hour shift
Hope all had a good Easter. I should be able to work off my meal in a month or so.
Saturday night:
Legs
Machine hack squats 90wu, 140x8,160x8,180x10x3
leg press
200wu,400x8,490x8,540x8,580x8,640x8
Step ups
45# plate in each hand stepping onto bench
3x8 ea leg
seated calve raises 120x max x4
Decline CGB
135wu, 155x8,165x8,185x8x2
standing db tri ext
75x10x4
Over Tri ext
100x10x4
standing barbell twists 3sets
There’s this machine at the gym that is supposedly for the glut and hams. You stand with your stomach against a pad and press back with alternating feet against a bar. Mainly see women using it for their butts I think. So I figure this is basically a kickback and it could help with my leg swing in throwing. I do a set with 50# each leg and it’s nothing. So, few more sets with ever increasing weight. Didn’t impress me. Today, say 36 hours later, my ass muscles are so sore I can barely stand up. Should be a really good day walking my route. We get older but not always wiser.
Gettin’ caught up on everyone’s logs since I’ve been outa town. Happy belated birthday to ya, your training is really strong hel! Nice work! When does throwing season start for you?
Next month, DZ. I’ve got to have to start backing off the lifting some so I can get a lot more throwing time in. BITD I could lift mornings and throw evenings but that’s too much on the shoulder now.
Yesterday went straight from work to the college to get some throws in. Last two years I haven’t hit on the right mix of throwing/liftng during the season. First year back throwing, 2 years ago, I quit almost all lifting during the season. Thought I lost strength so last year I kept lifting during the season. Improved my throws numbers but I felt my form suffered.
This year I’m still trying to find the perfect mix. I’m thinking of cutting out all but the big lifts and doing a competely body workout maybe twice a week. The good thing about competing in master’s is nothing’s riding on the outcome except bragging rights.
Yep - just getting out there gets you some bragging rights. Winning the old guys fighting division at the last tournament felt good - even if it did mean a dislocated big toe…
not that you need any advice from me, but what i found worked for me was: throw, throw, lift, rest, repeat. also, i divided my lifting up like ryan vierra, squat day, press day, clean(pull) day. like you, i threw everything out but the big lifts, my press day was almost all jerks, squat day was usually of a box with chains, no i would recommend front squats, i think there carry over to the games is superior(IF you are pulling enough), and pull day started with snatches and cleans, and progressed to very heavy high pulls, at my “peak” i was doing snatch grip[ high pulls (to my chest) for reps with 150kg(330lbs).
whre i went wrong was my throwing volume. i would throw 40-50 throws a session with multiple implements. usually till my form totally broke down and my distances started to go to shit. now i thing 6-10 good solid throws, working on one or two points, with one or two implements is the way to go.
Any and all advise is definitly welcome. Like your idea and I think you’re dead on with the throwing volume advise. Find myself getting into “1 more throw, it’ll go farther” and end up trying to muscle what ever I’m throwing. Going to give this routine a try.
hel, you and HT, are sharing some fantastic info; it may pay big dividends for both of you!!! It really makes me feel good to see how you two are really helping each other!
The dark side descended on us at our post office. Route inspections are here. Basically, a bunch of suits come in to prove we’re taking too long on our routes so they can make them longer. My inspector, who will spend a week counting my mail and riding with me, looks to go about 300+#. Yesterday, SHE, walked my first block with me and then decided she could observe my delivery technique from the truck for the rest of the day. I kid you not, one block and the woman was flushed.
But not even that can spoil Friday nights. I brought some zydecko music last night. Too sophisticated for the crew.
I like HTs suggestion so I decided to start with a presses. A little so after my full body workout so I went a little easy.
Bench
135,185wu,225x8x4
Incline
135,185,225x8x4
Standing mil press
135wu,185x8x4
standing btn press
135x8x4
rear delt raise
30x8x4
Got to see how the delts feel today.
Off to work and see how Orca holds up today.
This morning, pancakes at the vets home
Hopefully it’ll clesr up enough today to get some throwing in.
So far, 1 “time wasting practice” noted by the Orca. I said “Huh”? Seems when I scooped up the newspaper of an elderly lady from her front yard and took it up to the door with her mail I was wasting time.
Shop steward to Orca, “your joking, right?”
Station manager to Orca, “we need to talk”.
Advise from older careers, “Sunday night, nothing but pork and beans, hard boiled eggs, and a couple of beers for dinner. See how she likes staying in the truck”. And to think, I only have 5 more days with her.
[quote]hel320 wrote:
Yesterday after work,
swimming
This morning, pancakes at the vets home
Hopefully it’ll clesr up enough today to get some throwing in.
So far, 1 “time wasting practice” noted by the Orca. I said “Huh”? Seems when I scooped up the newspaper of an elderly lady from her front yard and took it up to the door with her mail I was wasting time.
Shop steward to Orca, “your joking, right?”
Station manager to Orca, “we need to talk”.
Advise from older careers, “Sunday night, nothing but pork and beans, hard boiled eggs, and a couple of beers for dinner. See how she likes staying in the truck”. And to think, I only have 5 more days with her.[/quote]