When Routine Bites Hard & Ambitions are Low

Training Over 35 Lifter
141

And here is some trai ing from sunday
11.17.13 training

Sunday what turned into OH press and back

Mad mobility tons of lunges dislocates and other shit

5 rounds of dips x10 pull ups x 5 HLR x10
A shit ton of mini shoulder crap

A OH squat 65x10 95x10 135 2x5 155x3 185 x3
B1 behind neck Push press
185 2x2 135 2x5 1553x3
B2 pull up 10x5
C1 DB shrug 100 4x15
C2 chest supported row
2 pt 2x8 3pt 2x8
D pull downs super light wide front 3x15
E medley of cable machine
Tricep rope x row/pull over x curls
F spread eagle loads sit up 2x15 +25

Notes
Much faster then it reads not took about an hour
Push presses - always seem very taxing - I do like these
Shrugs need work - so does all the back work.
Pull downs - it’s been like a year or more
I think I need 2x A week of some thing like this and 1x a week of pulls and squats. Har Har Har I like to squat
What can I say.

142

crazy - busy.

and I do intend to be more social here

here is some past few sessions

11.22.13
Some training

Mobility a bunch of lunges mini step ups

HLR x Pull ups dip 4x 8-10

Clean progressions from hang from floor some x some

A front squat 135x6 225x5 245x3 275 3x2
B snatch width pull 225x5 315x5 365 3x2 meh
C. BB complex row x RDL x jump shrug
135 3x3 185 3x3 225 3x3

Notes.

Squeezed this in tonight
Didn’t get warm enough
Front squats felt ok but got real heavy.
Snatch pulls - been a while
The ramped up complexes felt good should have done these first.

been re-reading some Dan John stuff& based this session on some of his ideas

Really I don’t need much more than this for training if I up my frequency
which is the harder part

11.23.
4 rounds of 8-10
Pull up x HLR X dip x mini step
Ups

tons of lunges. Cossack squats etc

A OH squat 95 2x10 135 x5 185 3x2
B squat 115x5 315x5 365 4x1
C bb complex of Row x RDL x jump shrug
135 3x3 185 3x
D bb curls bar 3x20

Notes
Went in to just do some mobility work
Wanted to OH squat and well stuff happened

I am liking this dip pull-up thing for part of a warm up
Takes the drudgery out of upper body stuff and right now I cant do much.
I front squatted yesterday - did some short sets today

Bb complex much harder then it reads
That’s it for now 

143

crazy physical day on Monday Long day tuesday-
Off wednesday- spent all day prepping for thanksgiving.

I have a 20lb turkey that I brined in a Juniper rosemary citrus brine
yesterday I made stuffing, gravy from some turkey wings- a cold squash soup
a potato and celery root gratin and an apple pie.
today Ill finish and roast some brussel sprouts and some spicy dried style green beans

11.27.13 training

a shit ton of activation and mobility work
pvc rolling, lunges, hip crap a bunch of band work.
shoulder has been feeling like ass for a month.

4 rounds of HLR x12 dip x12 pullup x8
bb complex row x RDl x power snatch x OH squat 95 5 rounds x3

A squat 135x10 225x10 275x8 315x6 335x4 375x2 315 5x3
B dimel dead 225 2x12 135 2x20
bb complex from 1 rep to 5 and back down
135 x row x RDL x jump shrug.

notes- squats felt ok - 315 5x3 did these high bar- and paused
I really need to push the reps on squats in general

all I could fit - crunched for time.

tried to do some cleans- even with 135 my right shoulder is acting up
left one seems ok. so there is that.
dips- Iv’e been doing these most sessions- right now they are pain free-
so that is good.

have a good thanksgivin!.

144

been a while…

I cut my hand right at the webbing between my thumb and finger
throw in some crazy work hours and training took a back seat.

trained a bit since I last logged- mostly the same crap.

12.11.13
training
pvc lx ball
500 m row
lots of lunges mobility work
HLR x dip x pullup 3x10

bb complex 3 rowx 3 rdl x 3 clean x 5 squat
2 round each 65 95 135 155

A Squat 135x10 225x10 275x6 315x5 335x5 365x1 315 2x5 225 2x12
B RDL 225 3x8
C1 seated calf raise 4 x15
C2 single leg ham curl 4x8
D shoulder junk- db cleans pull aparts internal external rotation
E1 ab wheel 3x15
E2 palloff press 3x12

notes-
felt pretty good tonight
squats felt good played with hand place ment bar placment.
the most speedy squats where wider grip and higher bar.
go figure.
calves - mine are always so tight - so I dont like to do them
RDL’ felt heavy as fuck.
what else?
looking forward to training more frequently

145

A little training today

12.14.13

Extensive mobility lunges lunges lunges
HLR x dip x mini step ups 3 x 10

OH squat 95 2x10
A front squat
95x10 135x10 225x5 245x5 275 2x2
Then squat 225x20

B DB RDL 70x15 100x12 3 120x8
C1 single leg ham curl 3x10
C2 seated calf 3x12
D ab wheel 3x12

Some other TRX shit
Played with a kettle bell

Notes felt of - squats felt heavy 225x20 felt super light hmmm

RDL felt strong
Calves cramp on any calf work terribly
Sat in the sauna to clear up this cold

146

Still on double-secret probation?

Training looks great, Kevin.

147

thanks Jack-

triple secret probation it seems
some training from the past few days /weeks
12.19.13

Still sick as shit

Jump rope mobility some band work

Bb complex 65 95 135 3x5
Row x RDL x power snatch

A squat 95x15 135x10 225x5 275 x5 314x5 335x5 365x1 225x20

B snatch grip RDL
225 3x8

C Bulgarian split squat
30,50,60,50. All x 6 each

D1 neutral grip pull up 4x8
D2 dip 4x15

Notes
This cold kicked my ass yesterday - today I felt good enough to train.

Squats felt ok
Single leg work been a while they need work.
Snatch width RDL needs work too

12.26.13. training

Jump rope a ton of foam rolling and more mobility shit
Some TRX stuff

Bob complex or row x RDL X power snatch
2x3 of 65 95 135

A oh squat 95x10 1352x5 1852x3
B squat 135x10225 2x5 275x5 315x5 3352x3 365 1 265 x16 blah
C1 db RDL 100 4x10
C2 lying ham curl 4x10

A bunch of sled pushes and sled pulls
2x5 each Turkish get up with. 50lb kettle bell

Notes
In a rut of training - still no gas from being sick
Squats felt ok wanted 265x20 but didn’t get it
Sled stuff fun as fuck
Turkish get ups sucked ass

upper training yesterday
12.27.13

mobility pvc and activation stuff

HLR x pull ups x dips all 4x10

A push press wu 65,95,115x10 135 x5 135x5 155x5 175x5 185x3 135 2x5
B1 bb bench 135 5x10
B2 chest supported row 3 pts 5x8-10
C1dip 5x10
C2 pull up 5x5
D rowing machine - lazy 1500m row 7.15

notes
feeble push presses-
just getting the work in.
thats all

that might be it for this year
Next year I will try to be more social here…

148

happy new year bitches!

still floundering around at the gym…
here is what went down the other day

1.2.13 training

extensive mobility and activation stuff
lunges, band work step ups more lunges

3x12 of good girl bad girl x lying ham curl x back raise x reverse hyper

bb complex 65 95 135 155 al x 3
row x RDL x jump shrug x clean x front squat

A squat 135x10 225x5 275 x5 315x4 335x3 365x2
275 5x5
B db RDL 100 3x10
C1 single leg ham curl 4x12 each
C2 hanging Leg Raise 4x10
D sled pushes 4 plates , 6 plates 4 10 yard pushes each
E piss and moan 5x5

Notes
banged up from three long days outside- in sub 30 degree weather
squats felt ok- 275 5x5 felt good and smooth
sled - immediately kicked my ass.

149

some training today-
1.4.14

training upper

mobility TRX stuff a million lunges
A OH squats 95x20 135x10 155x5 185 2x2
B BHNPP 135x5 155 2x3 185 2x2x2
C1 db low incline press 60 2x20
C2 db row 80 2x20
D1 flat bench bar x20 95 x10 135 x10 185 x5 205x5
D2 chest supported row 3 pts 5x5
E1BW dip 4x20
E2 face pulls 4x20

sled push - 6 plates 6 10 yd trips

notes-
OH squats morphed into some behind neck push presses
these are so taxing
bench- still very sad but its happening
db rows- something has been up with my grip lately
needs work
sled - these suck ass

when I figure out what Im doing this year - Ill start a new log…

150

1.7.14

training-

lots of mobility
lunges band work step ups etc
dips x pull ups x HLR 4x10

A lying ham curls 4x12
B front squat 135x5 225x5 245x2x3 265x2 295x2
C deadlift wut 405x2x2
D deadlift to knees 325 2x5 225 2x8
E pendlay row 225 3x3 1853x5
F air hump 225x8 275 x8 315 2x6
sled push 4 pts 8 10 yd trips 6 pts 4 10 yd trips

notes
front squats - today killed my elbows
pulls - 405 for a few doubles was all I could manage
air humps forgot I like these allot
grip and elbows have been bothering me it was good to pull
I have not pulled weekly or even monthly in several months
it all needs work

151

the sled that you are pushing. is it a prowler type deal, or a dragging kind of sled?

152

MJ the sled is similar to a prowler with 4 skids instead of 3

153

Here is has went down the past week or so.
Going backwards

1.20.14

Training
mobility HLR 2x12

A OH squat 95x10 135x5 155x5 185x2
B Squat
225x5 275x5 315x5 335x5 225x20
C Dimmel dead 135 4x20
D DB clean and press 30 4x8

Notes
Felt feeble and ground it out
Not much to it
done in 45 mins
Squats heavy as a fat bitch and taxes

1.17.14
Training

Mobility
HLR 3x10 TKE lots step ups lunges
Tumbling
good girl x bad girl x lying ham curl
3 x10

OH squat 95x10 135x10 185x3
A Anderson front squat
225x5 275x5 315 2x3 335x1 365x1,1
B Front squat WUT 275 2x2
C power squat machine
3ppsx12 4ppsx10 5ppsx8
6ppsx6 7ppsx6
D1 DB clean and press 34 4x10
D2 loaded push-up 4x10 45

Some cable shit
For shoulders and abs

Notes
The bottom up front squats
Or Anderson squats - maybe 5th pin
So well above parallel
These where so brutal

Power squat machine
I forgot this is kind of silly.
And it left huge red marks all
Over my traps.

Other junk - felt pretty good
These DB clean and press are from Dan John and they produce a crazy swole

So post holidays I weigh very close to 190 do I make a run. For 200

What happened today
1.15.14

Extensive mobility
TRX medley
face pull x row x push up x face pulls step ups
HLR 3x10
Some tumbling
Foam rolling

A Dead WUT 405x2
B Pull to knees 275 5x5 paused then. Pulled thru
C DB row 100x10 120 2x10 80x20
D1 DB clean and press 30 4x10
D2 loaded push-up +45 4x10

E medley of face pulls triceps rope crap rope curls

Notes
Felt all banged up today weak grip
Tumbling - just having fun managed some back handsprings with the assist of an inflated giant ball trying to work on thoracic mobility
cause I gots none

Pulls few sets of five at 225 315 then. A set of doubles feeble
Pulls to knees - I pause them pull thru.
I think I like these
DB rows bed to get 100 for 20 plus
Hands have been bothering me

1.12.14
Crazy week - Super Bowl in the NYC area has put the television world into overdrive

A compressed session today before is lined off to work tonight

PVC at home
A OH squat 95x10 135x10 185 2x3
B squat 225 2x5 315 2x5 335x5 then 225x20
C1 db clean and press 40 4x12
C2 loaded push-up B&W+45 4x12

That’s it

I guess I like to squat