Just realized there’s a training log forum. I’ve only been on the site a couple years or so. I ain’t the quickest bear in the woods!! Anyway, I’m a 45 yr/old Military Officer. I’m training to get stronger, to look better “nekkid,” and to just tell old age to “go f*ck himself.” A month ago I hit a deadlift PR of 555 lbs and have been squatting 385 for 5 sets of 5. No support gear, just an EliteFTS belt on DLs over 500 and squats over 350.
I usually work out during lunch so I don’t have a lot of time. I’ll start with yesterday’s workout.
27 January 2009
Squats: 4 x 135 x 5 reps
2 x 225 x 5 reps
1 x 305 x 10 reps
1 x 305 x 20 reps
Thanks. Yeah, I’m doin’ 20 rep squats every Tuesday. Full squats, not “power curtsies,” as ourbouro_s calls them! Started w/ 275 a couple Tuesdays ago, then 295, 305 today. Since I did the 10 reps prior on the first workout I decided to keep it 'til I gently set it on the pins when I sink to the floor . . . I’ll do a video in a week or two and post it.
I dinged my shoulder a couple months ago doing a bent press w/ an 88 lb kettlebell. Like a moron, I did it when I was tired and lost my “tightness.” I’m looking into ZHealth to fix it.
Today was a recovery day in that after two days of hard (for me) lifting I wanted to give my body a bit of a rest. I got on the C2 rower planning to do about 20 minutes. I was mentally calculating my avg time per 500 meters so, of course, I turned it into a competition with myself and rowed a good bit harder than I first intended for 25 minutes. I only did a little over 5700 meters. That’s certainly not much but I had planned to do a good bit less.
Retirement luncheon for a long time secretary here so I’ll have to adjust my training time.
Good day today. I should’ve done my 20 rep squats ‘cause I definitely felt like swingin’ a war club today! >:-)
Dips: 2 x 5
10 x 6 w/ 35 lb KB
Ring Pushups 2 x 5
10 x 5 w/ 45 lb plate on my back and feet elevated 10"
Afterward a buddy asked how much I can bench. I haven’t benched in over a year so I decided to find out. He had 185 on the bar; I pushed it for 5 reps. I then did a 255 lb single and a 325 lb single. Pretty durn happy with that!!
I videoed the 315 and hope to add it late tonight or tomorrow. I wasn’t happy with my depth; I’m thinking it’s just a bit above parallel. Only about 4 hours sleep last night so it’s satisfying to gut it out even if the reps weren’t my best. No excuses, tho, next week will be better.
Felt like dung but got after it anyway. About 2 work sets into it everything fell into place and I ended up having one of my stronger workouts. Funny how that happens.
Dips: 2 x 5
10 x 6 w/ 44 lb KB
Ring Pushups 2 x 5
10 x 5 w/ 45 lb plate on my back and feet elevated 10"
Warmed up with 53 lb KB: 2 sets of 20 one armed swings, switching hands every 5. 2 sets of 20 snatches, same “switch count.”
Workout: All with 70 lb KB
6 sets of 20 snatches: 120 total
10 sets of 20 one armed swings, switching hands at 10 reps: 200 total
Absolutely perfect day; brought KBs outside and enjoyed a fantastic day doing something I love to do. Got carried away and started yelling in the middle of some of my snatch sets.
Another gorgeous day so I took the 53 lb/24 kg Kettlebell outside. Light day since I probably won’t have a rest day 'til at least Thursday and I’m gonna do 20 rep squats on Tuesday, barring unforeseen detriments.
One handed swings, switch hands every 10 swings:
6 sets of 40, 240 total
Turkish Getups: 4 sets of 3 per arm, switch arms with each TGU.
Ass-kicker!! I’ve sacrificed overall conditioning to gain about 10 solid pounds the past few months and the TGUs politely tapped me on the shoulder and reminded me that GPP is important!!
Finished with snatches. 4 sets of 20, 2 sets of 10, switch hands each 5 snatches.
Total: 240 swings, 24 TGUs, 100 snatches in 30 minutes.
One of the Combat Controllers videoed the 325/20 for me; I hope to add it late tonight or tomorrow as I’m working late tonight. My depth was better but it’s still a bit above parallel. I felt better today than last week; today was tougher, though. Tougher than the extra 10 lbs should have made it, in my opinion. Oh, well. We’ll see how 335 treats me next week.
Good day today. Felt strong throughout. Upped my pushup reps from 5 to 6 with no problem. I felt it a little, in a good way, after I was finished. 20% increase in pushup volume without a lot of extra effort. Looks like I oughta up it another rep before long.
Dips: 2 x 5
10 x 6 w/ 53 lb KB
Ring Pushups 2 x 5
10 x 6 w/ 45 lb plate on my back and feet elevated 13"
Another stab at my 20 rep/325 lb squat video. Please feel free to offer constructive criticism. That’s the only way I’ll get any better. I’m not happy with my depth and I feel there’s too much forward lean. I’m wearing Vibram Five Finger shoes, I’m really diggin’ them.
I’ll do a video in a week or two and post it.