Until the Wheels Fall Off

Training Over 35 Lifter
781

Be careful. I get nasty mood swings when I overwork in the gym.

782

[quote]cavalier wrote:
Be careful. I get nasty mood swings when I overwork in the gym.[/quote]

Heh - my wife already says I AM a nasty mood swing.

783

2012-06-11
BP
barx8
135x8
185x5
225x3
245x1,2,2
235x2,2,2
225x2,2
185x10

SQ (low-bar)
barx8
135x5
185x5
225x3
275x3
315x3
345x2
375x1
335x2

GMs
225 5x3

Pendlay Row
225 8x2,5

Clean and Press
175x0+1PP,1,1

supinated miniband pullaparts
15x3

Doesnā€™t look like much but that took two hours.

784

I keep thinking ā€œOh man, Iā€™m going to be wrecked tomorrow after this workoutā€ and then it turns out the next day that Iā€™m not. Back is fine, knees are fine. Iā€™m going to quit thinking about it at all.

785

Funny how it works that way. So does it look like youā€™ve worked hard enough to warrant a week off?

786

2012-06-15

w/u
DB Snatch(per side)
30x5
50x5
70x3
90x3
100x3 PR +1 rep

Clean and PP
135x3
155x2
175x2
195x2
205x2,1,1,1

FS
135x3
185x3
205x3
225x3
245 2x5 sets

BP
135x8
185x5
205x5
225x5,3,3,3,3

Repped DL (straps)
315 8x2

Dimel DL
225x15

Chinups
BW+35x7,5,Iā€™m tired - fuck it.

FS was harder than it ought to have been but I did a fair amount of power work before them so I guess itā€™s ok. Bar was very thick on DL and cleans. Felt like a 50 or 55 lber. Very sturdy, but all bars are 45 lbs so thatā€™s what the poundages are. Started getting the leg drive on BP around the 4th set. Last set was easier than the first.

787

2012-06-16

BB Complex
Squat Clean +
Front SQ +
PP +
2 Jerks +
FS
185 1x4 sets

and then
1 squat clean + 2 hang cleans + 1 PP
185x1

Neutral grip Pullups
BW+45 5x3 sets

This all felt really good to do. I was starting to tighten up.

788

Did 50 calf raises (1 set) 2 days ago and now I canā€™t straighten my legs. Youā€™d think Iā€™d learn to ramp slowly after this many yearsā€¦

789

Hmm, I do calf raises and canā€™t seem to get any reaction out of them. At least you got their attention.

790

2012-06-18

Eskuatsu (hai ba, lo-as)
135x5
185x3
225x3
255x3
285x3
315x3
345x1,1
295x5

BP(2 sec pause)
barx10
135x5
185x5
225x3
245x1
250x1,1
225x4
250x3 (SS)

Pendlay Row
250 5x3

Military Press from rack
115x5
135x5
155x3
165x2
175x1
165 1x4

DB curlses
55ā€™s 5x3

right shoulder rebalance stuff and nonsense.
some x prob not enough.

I actually started on the 19th at 0000 hours but it counts for the 18th. Finished at 0245. Nothing left for OHP, but I got to a good 85% of max on it or so. 250BP was not too tough, could have done more, but the gym was pretty empty by that time - no spot.

791

Bench is moving up pretty quickly.

792

[quote]JoeGood wrote:
Bench is moving up pretty quickly. [/quote]

Its the slingshot overloading, I think. My bench has always moved up well when I kept with a bit more volume and paused reps, too.

793

Good work in here Tony.

794

[quote]FISCHER613 wrote:
Good work in here Tony. [/quote]

Thanks Fischer.

After watching that Ed Coan Starting Strength interview, Iā€™m changing my training to one main lift + assistance + fun per session. Tonight is DL. Meat had me doing something similar a few years ago and it was pretty effective, but I wasnā€™t conditioned well enough for it then. Might work now, though Iā€™m weak.

795

2012-6-26 (back from vacation)

DL (flat shoes)
135x5
225x5
315x5
370 5x2 sets

Deficit DL (4" deficit)
345 5x2 sets

Deficit paused DL(4" deficit/below knees/5 count)
315 3x2 sets

Press from the rack
135x5
155 5x2 sets

Shrugs
225 15x2 sets

BB Curls
115 5x2 sets

BB Rev Curls
95 5x2 sets

rotator cuff stuff
a bit x not enough

Thought I was going to hurl after the last set of deads.

796

2012-6-29

Squat Death

hi bar SQ
155x5,5
185x5
225x5
255x5
285x5
315x4,3

Paused hi bar SQ
265x5,5

FS
225x4,4

PP 175x3

Called it there. I was fragged.

797

It looks like taking a week off from training and then coming back in with as much volume in two training sessions as usually takes me a week and a half to do might not have been the best strategy to start off with. Iā€™ve been fogged out for about 4 or five days now and am only just beginning to get my appetite back after sleeping 10-12 hours per day.

Might have to start with two heavy movements per main lift and work up to three movements after a period of adaptation.

798

I get the same thing Tony. Anything more than three days off and I feel bad when I get back to it.

799

Cycle your in intensity and volume every training session, your going WFO every training session.

Build up every couple of weeks to a NearMax/Max.

On your fast lifts work up to 85% for triples or what you can do without grinding the reps. Then do a couple of sets there at that weight.

BTW
2 big lifts 1 upper/1 lower plus a fast lift is an awesome way to train.

Sorry for the unsolicited advice but you train hard and looks like your looking at the trees not the forest.

Rick

800

[quote]FISCHER613 wrote:
Cycle your in intensity and volume every training session, your going WFO every training session.

Build up every couple of weeks to a NearMax/Max.

On your fast lifts work up to 85% for triples or what you can do without grinding the reps. Then do a couple of sets there at that weight.

BTW
2 big lifts 1 upper/1 lower plus a fast lift is an awesome way to train.

Sorry for the unsolicited advice but you train hard and looks like your looking at the trees not the forest.

Rick[/quote]

Thanks for the advice. What is WFO (Way Fuckinā€™ Overboard)?