Those Damned Blue-Collar Tweekers

Training Over 35 Lifter
21

Update 2/9/15

weight: 223.7

Day5/20
2,500/10,000 done

50, 50
50, 50
50, 25, 25
25, 25, 25, 25
25, 25, 25, 25

total time: 49:59

decided to cut the sets of 50 in half to see if i could recover in less time…50 swings was 3-4+ min, 25 swings was <1 min - 2 min…so, yeah, the smaller sets let me work faster and keep my HR up higher and for longer than 3 - 4+ min rests between 50

sucks cause 10 sets seems like so much more than 5 sets…haha

anyhow, post-workout drink while veggies sautee on the stove…steak coming up, then Dave Ramsey class then bed

night all

Erik–

22

Update 2/10/15

weight: 223.5

Day 6/20
3,000 / 10,000 done

time: 52:30

10, 15, 25, 50
10, 15, 25, 50
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25

i started off resetting back to the normal routine (10, 15, 25, 50) for the first 2 sets; but, something was wonky with my form…by the time i got done with 200 swings my lower back was aching something fierce…so, after a period of lower back stretching, i went back to 4 sets of 25 per 100

i like the pace of 4x25 per 100…90 seconds between each set…hitting sets of 50 swings just takes too much out of me to keep up the pace…i find myself in 4+ min rests

post-workout drink then another steak and sauteed veggies for dinner

Erik–
‘For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.’ - Ephesians 2:8-9

*this says it all…nothing i have ever done, or will ever do, will i ever deserve the rewards of Heaven; however, by my faith i will be rewarded…only by my faith alone…such a sweet reward

23

Update: 2/12
Day 7/20

weight: 221.7

3,500/10,000 done

49min-ish

25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25

Update 2/13:

weight 220.8

day off from work and life got in the way…no swings

Update 2/14:

weight 221.9

25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25

50min or so…rest @ 1.5 min + 45second set + 5-10 misc seconds here and there…taking too long for workout…going to cut rest down 15 seconds next week…want to be back at in in 60 seconds before long

can’t remember last time i had an early morning workout…more worried about energy for this at this hour than just focusing on getting the work done

anyhow, have a great day, everybody

Erik–

24

Update: 2/17
Day 9/20

weight: 222.6

4,500/10,000 done

49min-ish

25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25

day behind, but no big deal…RL gets in the way sometimes

not a lot to say tonight…shocking, i know

have a great night, everybody

Erik–

25

Update: 2/19
Day 10/20

weight: 221.8

5,000/10,000 done

1h15min

25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25
25, 25, 25, 25

absolutely did not have it tonight…i felt gassed from the start…the longer rests between sets (2+min on most it seemed) confirm that

dunno what the deal is with that…i’m sure the answer is nutrition-based, as in what am i not eating? been trying to go low carbs as possible during the day to avoid insulin resistance later…but, i can’t go about this being this beat

lower back is aching something fierce tonight too…foam roller on it but didn’t really loosen up where it aches…the sore spot is in the lumbar section of the spine…hard to get a good twist or bend on that to get it to pop…suggestions, anybody?

thanks,

Erik–

26

Erik, I’m at the same point in 10,000 swings as you, so I understand your pain! For the lower back, can you work it with a tennis ball? That can get into place a foam roller can’t reach. If that doesn’t help, I’d do alternating ice and heat. Try 5 minutes of ice and 5 minutes of a heating pad for 3 or 4 rounds.

I can’t imagine trying to get through one of these workouts without carbs in my system. I know I would crash hard. Maybe just get 40 grams or so in a pre-workout shake. That won’t effect your insulin sensitivity because you’ll be using them all up during your workout.

27

[quote]LiftingStrumpet wrote:
Erik, I’m at the same point in 10,000 swings as you, so I understand your pain! For the lower back, can you work it with a tennis ball? That can get into place a foam roller can’t reach. If that doesn’t help, I’d do alternating ice and heat. Try 5 minutes of ice and 5 minutes of a heating pad for 3 or 4 rounds.

I can’t imagine trying to get through one of these workouts without carbs in my system. I know I would crash hard. Maybe just get 40 grams or so in a pre-workout shake. That won’t effect your insulin sensitivity because you’ll be using them all up during your workout.[/quote]
Hey, LS, thanks for your feedback…i went to a chiropractor this morning and he popped a few things here and there…felt really good - until i started my set a few min ago…the pain is back with a vengeance

gonna have to put this on hold until i can get my back in order

frustrated to say the least

28

Update 3/9/15

hey, folks, i’m back (no pun intended)…the back/pelvis was all out of whack from more than the occasional swing with bad form during the kb swing challenge…two weeks off, a few visits to the chiropractor to get things back into place plus just general r&r and the body feels good

so, i decided to get back under the barbell today…the kb swing challenge will wait for another day

OHP:
45 x 1 x 10
50 x 1 x 5
60 x 1 x 5
70 x 10 x 3
70 x 1 x 11

dumbbell ohp:
15/ea arm x 10 x 3

kb swing finisher:
52lb x 25 swings x 1

shoulders feel pretty well fried at the moment…good return to the barbell

dinner then class

Erik–

29

Update 3/10/15

Felt good this morning, no soreness…that’s a win in my books

back to the barbell tonight

OHP:
70 x 1 x 16 - blasted these out pretty quick to start the session

Deadlift:
95 x 1 x 10
115 x 1 x 5
142.5 x 1 x 5
172.5 x 1 x 3
200 x 10 x 3

done and done…legs are pretty fried right now…can feel them tightening up already…better hit up the foam roller before bed

dinner then some ‘better call saul’

Erik–

30

Update 3/12/15

Back under the barbell tonight…started off with a quick set of OHP (weakest lift so hitting it a little harder than everything else); then, moved on to BP and some assistance work

OHP:
70 x 1 x 17

BP:
45 x 1 x 10
55 x 1 x 5
60 x 1 x 5
65 x 1 x 3
95 x 10 x 3 - main sets
95 x 1 x 11 - finisher/burner set

assistance
dumbbell inclined bp:
20 x 10 x 3

dumbbell inclined flys:
12 x 10 x 3

arms and shoulders are fried right now

dinner and r&r

Erik–

31

Update 3/13/15

Been pushing it with the arms/shoulders this week; so, might as well finish it off with a bang

BP:
95 x 1 x 17

Squats:
45 x 1 x 10
65 x 1 x 5
80 x 1 x 5
95 x 1 x 3
135 x 10 x 3

i thought 135 would be a good return to squats number…but, after finishing the 10 sets i’m wondering just how sore my legs are going to be tomorrow morning…they were still a little tight from tuesday’s deads

at times, they felt a little unsteady/shaky…well, 4 days until i need to use them again; so, here’s to some r&r over the weekend (and maybe an ice-shower or two also)

dinner and then start that r&r

Erik–

32

Update 3/16/15

Shoulders day, joy of joys…i do like shoulders night…just need them to be stronger than they are

OHP:
45 1 10
50 1 5
60 1 5
65 1 3
70 10 3

Dumbbell OHP:
20 1 8 (top-half only)
20 1 8 (bottom-half only)

this is about where i realized i only wanted 5 reps for top and 5 for bottom

sooooooo, rested a couple min and started that over

Dumbbell OHP: (take 2)
15 2 5 (top)
15 2 5 (bottom)
15 2 10 (full)

shoulders too gassed for 3rd set…took a couple min rest; and, for giggles, i did another set of barbell OHP:
70 1 9

then i decided to get that last set of dumbbell OHP in: 1
5 1 5 (top)
15 1 5 (bottom)
15 1 10 (full)

shoulders are done and done

dinner then class

33

Update 3/17/15

Deadlifts on deck tonight…started off with a refresher of OHP then on to the lifts for the night…after main set done, finished with some good mornings

all in all, good night of lifting

OHP:
70 1 17

Deadlifts:
95 1 10
115 1 5
140 1 5
160 1 3
200 10 3

Good Mornings:
95 3 10

post-workout food and then dinner in a few followed by some good ol’ fashioned foam rolling

Erik–

34

Update 3/19/15

BP on the docket for tonight…started with another blast on the shoulders and then went into BP

OHP:
70 x 1 x 16

BP:
45 x 1 x 10
55 x 1 x 5
65 x 1 x 5
70 x 1 x 3
95 x 10 x 3
95 x 1 x 15 - burner set to finish the BP

db incline press:
20 x 10 x 3

db incline tricep extension:
15 x 10 x 11 - this was more than i could do for 3 sets; so i dropped weight to finsh
10 x 10 x 2 - triceps were dead at the end of these sets

i don’t know if staying on the incline bench helped or hurt…either way, shoulders and triceps are fri-didly-ied tonight

post-workout food done…dinner done…protein ice cream desert done…this is just protein powder (2 scoops) plus almond milk and ice - yum…would have been better if i would have had some dark chocolate cashews to toss in the blender

resting before crawling into bed

Erik–

35

Update 3/20 (late, i know)

finished my foray into 10x3 with squats last friday

BP:
95 x 1 x 17

Squats:
45 x 1 x 10
65 x 1 x 5
80 x 1 x 5
95 x 1 x 3
135 x 10 x 3

i just wanted to try the 10x3 out, something different/new

i’m going to do a cycle of 5/3/1 next month…i’m taking the deadlift and squat numbers based off the 1s week from the last cycle in january…however, i wanted to see if i am any stronger since that last cycle in both ohp and bp

under the bar we go

ohp:
i set a new 1rm @ 110…that was good…i’m quite happy with it

bp, otoh, i only got 135 @ 2; but, that was immediately after doing the above ohp…so, going to try again either tomorrow or saturday fresh, not after ohp

hope everybody is doing well

E–

36

Update 3/28

went back under the bar this morning to re-try the bench press from thursday

in 2 words: nailed it

BP:
45 1 10
65 1 5
75 1 5
90 1 3
140 2 2
145 1 1

wanted 145 but didn’t have the confidence so went with 140…got 2 reps in…so i did it again @ 140 x 2…then, feeling giddy, i went after 145 and got it

good couple days…2 PRs in my 2 weakest lifts

now i have my numbers for my next 5/3/1 cycle that starts monday

time for some R&R

have a great weekend

Erik–

37

Update 3/30 - c3w1d1 (5s week)

started a new cycle 5/3/1

OHP:
45 1 10
50 1 5
60 1 3
65 1 5
75 1 5
85 1 10

DB Press:
15 3 10

DB Tricep Ext:
10 3 10

for giggles, 1 set of barbell complexes 6 reps @ 55 lb of each of the following:

  • Deadlift
  • Romanian Deadlift
  • Bentover Row
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Good Morning

good workout…felt really good when it was done and i was able to relax

Update 3/31 - c3w1d2 (5s week)

had a huge lunch celebration…when i got home, the thought of deadlifts just did not sit well with me; so, i went for a full set of barbell complexes…8 lifts x 6/5/4/3/2/1 reps @ 60lbs (8x21x60==10080 lbs) in approx 19min:

  • Deadlift
  • Romanian Deadlift
  • Bentover Row
  • Power Clean
  • Front Squat
  • Push Press
  • Back Squat
  • Good Morning

barbell bicep curls (just because it sounded good):
60 3 8

got my cardio in

back of neck doesn’t feel great - sore like something rough was rubbed across the skin…not overly worried about it…i’ll give it an ice pack in a few just because…it’ll feel good

light dinner…still full from lunch…then, some r&r

E–

38

Update 4/6 - 5/3/1 c2w2d1 (3s week)

last week didn’t end so well…after pushing DL back a day, as i finished my 5+ set a tension migraine kicked in during the 9th and 10th reps…didn’t pass out, but, the throbbing in my head dropped me to the ground for a few…fast forward to 0300 and i’m off to the ER to find out what the crap was going on…couldn’t sleep, couldn’t sit still, lying hurt, sitting hurt…every time my heart beat i could feel the pulsing pressure from the base of my neck up and over to my forehead

one cat-scan later revealed no damage but head still hurt…meds and sleep finally came on…home later and back to resting more

friday came, i felt ok so went after my 5s set of BP and got it with barely a sign of the tension/pressure

BP: (5s)
45 1 10
52.5 1 5
65 1 5
77.5 1 5
85 1 5
97.5 1 5
110 1 12

Incline BP:
80 1 8
85 1 8
90 1 8

DB Fly/Press:
15 3 8

i then rested the rest of the weekend

back at it today with thoughts to the issues from last week still on my mind

OHP: (3s)
45 10 1
50 1 5
60 1 3
70 1 3
80 1 3
90 1 10

DB OHP:
20 3 10

DB front shoulder raise:
10 3 30seconds

everything felt pretty good…the past couple days i seem to have a constant nagging twinge of a headache no matter what i do

i’ll see how things feel tomorrow…maybe just stick with OHP and BP with some light DL/Squats…i dunno, the idea of deads (and squats) don’t thrill me at all right now

anyhow, post-wo drink down…dinner, then class, then sweet, sweet bed

Erik–

39

Update 4/9/15 (3s week)

so, DL and Squats scare me a little right now, with the blood throbbing headaches i’m dealing with…so, i’m not going to do them except maybe in much, much, much lighter weights just to keep form, if even then

so far, OHP and BP haven’t caused any of the headaches DLs did…i figure squats would do the same thing DL did based on the fact that i’ve felt the same type of pressure pushing out a heavy load squat before - that time it went away in a few minutes and was nowhere nearly as painful as last week

anyhow, i digress

BP:
45 1 10
52.5 1 5
65 1 5
77.5 1 3
92.5 1 3
105 1 3
117 1 11

Incline BP:
85 1 12
95 1 10
100 1 8
75 1 8

the IBP was supposed to finish with a drop set of 100x8 followed by 95x8 buuuuut, i knew by the end of the 3rd set that there was no way i’d get 95x8 anywhere but in my lap…so, being smart > pride…i dropped it to 75x8 and got it done

triceps and shoulders are completely fried, in a good way

other than that, i do feel a little bit of a pressure/tension headache but that’s been there all day, off and on…not too worried about it right now

post-wo then dinner then r&r

Erik–

40

ok, so the headache thing was more than i thought it was…was down and out for a couple weeks dealing with that…apparently, my neck/shoulders were like a rock that needed to be broken down…then i caught a wicked spring flu bug that knocked me down for another 10 days or so by the time it was all said and done

spent the past 3 weeks doing a body building program with barbells learning about single sets, drop sets, supersets, giant sets and forced sets

interesting stuff…always enjoy learning new things about weight lifting

decided it’s time to get back under the barbell; so, gonna start a 6 week or so cycle of starting strength…the next week or two will be a ramp up period so as not to hurt myself getting back into the rhythm too quickly

after that, maybe another month of SS…maybe go back into 5/3/1 for a couple months before my vacation to Israel…i dunno, but i’ll think of something

see you next week

E–