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08-26-2022, 07:58 PM
#931
Warm up - 500M row
Felt less than great today, still a bit sore from my crash (even more so than yesterday), had an extra early start today so didn't get much sleep, then I was loading a heavy spool of wire into my truck for a farm project and felt a twinge in my mid back. Decided to do just bench today which was ok since all the other lifts were accessories.
Bar-10
155-5
265-1
292-3
297-4
314-2
Called it a day after that.
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08-29-2022, 07:52 PM
#932
Turned 59 today. Had a nice dinner out with family last night to celebrate. Even though I'm 59 I still feel as energetic as I did 5 years ago for the most part. The only change is I definitely cannot stay up late. I'm pretty well knocked out by 11 and up before 6.
I'm into week 5 and last week of my program. This is a heavy week. Will start over next week again at week 1 with more volume.
Warm up - 500M row
Squat -
bar-10
155-5
265-3
375-1
430-3,4, - Similar to last squat workout these went well
Calf raise
199-15
Deadlift - These were light. Heavier deadlifts are scheduled for Friday
155-5
265-3
330-4
341-4
352-2
GHR
BW-10
Yellow band - 10
DB curls - again did these while resting between squat and deadlift work sets.
30-10
35-10
40-10
35-16
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08-31-2022, 08:44 PM
#933
Mtn biking yesterday - good cardio workout as usual
Today:
Warm up - 500M row
I'm going to re-think the programming for bench. There's too much volume which has caused some soreness in my shoulder. I'm reverting back to a heavy first set with back-offs.
Comp Bench
Bar-10
155-5
265-1
330-2 - Heavy set - Est. comp 1rm - 345ish. Need to get that up!
265-5,5, back off set
Wide grip Chins
BW-4,6,6,
DB over head press - something different for a change
45-10
65-5
75-5
DB rows
85-10
95-15
DB curls
30-10
35-10
40-10
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09-02-2022, 07:50 PM
#934
Warm up - 500M row
Quick workout today
Paused close grip bench
232-5,6,6,6
Deadlift
485-3
Last edited by skid; 09-02-2022 at 08:19 PM.
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09-05-2022, 08:42 PM
#935
Warm up - 500M row
Squat
Bar-10
155-5
265-3
353-8,8,10,
Paused squat
282-5,5,5, -
Calf raise
199-10
Leg raise - Using monkey foot and dumbbell
15-15
20-12
GHR
BW-10,10,
Ab Stuff - starting easy on these.
Ab wheel-10
Leg raise toe touch - 10,10,
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09-06-2022, 08:36 PM
#936
Warm up - 500M row
Some DOMS from yesterdays squats. Probably from the paused squats even though they were light.
I know I said I was going to go back to heavy low rep bench followed by back offs but changed my mind yet again. I'm going to give higher volume work 1 more try. I'm hoping there is enough variation with these today and the close grip work later in the week that my shoulder stays good.
Also, the volume starts off high but progressively drops each week.
Touch and go bench
bar-10
155-5
254-10,10,10,
Pause bench
275-3,3,3
Ultra wide grip pullups
5,5,5,5,5,
DB rows
85-10,10,
EZ bar curls
155-10,10,
DB tricep extension - with neutral grip which is easy on my elbows. Started light
20-10
25-10
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09-07-2022, 07:51 PM
#937
Warm up - 500M row
Still some hamstring DOMS from Monday
Beltless ATG Squat - New exercise so trying to determine weights. Will increase work sets to 6 once I get a feel for this movement.
Bar-10
155-5
265-2
309-2
353-2,2,2,2 - work sets
Dumbbell hammer curls
30-10
35-10
40-10
45-10
SSB Squat - Haven't done these for a long time so trying to determine starting weights. These were about right to start with for sets of 10,8, and 6 with a few reps left in the tank. I do these with no hands on the bar and my lats took turns cramping up for some reason. Did these a few inches below parallel.
165-5 - warm up
275-10
298-8
320-6
Abs
Ab wheel - 12
lying down legs raised toe touches (for lack of a better description) - 10,10,
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09-09-2022, 08:58 PM
#938
Yesterday - Mountain biking - The climb for yesterdays downhill was really tough. The kid kept a fast pace going up and I struggled to keep up. Basically breathing as hard and fast as possible with a fast heart rate. The heat didn't help. Good for unclogging the arteries I'm sure!
Today,
Warm up - 500M row
DL
155-5
265-3
375-1
418-2
Speed deadlift - 90 seconds rest between sets
330-3,3,3,3,3,3,3,3,
Close grip paused bench press - Actually don't mind these. Weight was light enough so that helped too
Bar-10
155-5
205-10,10,10,
DB curl - basically warm up for pull ups
25-10
30-12
Pullups
BW-6,6,6,6,
Sumo deadlift - Trying Sumo out. Will do these as an accessory. Starting light as per usual...
155-5
199-5
220-5,5,
Dumbbell tricep extension (laying on bench)
25-8,
30-10 - easing into these as my elbows aren't sure whether they like these.
Ab wheel - 10,10,
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09-12-2022, 08:15 PM
#939
Warm up - 500M row
Squat
Bar-10
155-5
265-3
364-8,8,4 - On my 3rd set I started to feel some discomfort in my right groin area on the 1 st rep which got continually worse each rep so I called it at 4 reps. I could feel it right at the start of the squats but assumed it was stiffness from old age. It didn't start hurting until the 3rd set. Hopefully this won't be an issue.
Paused squat - figured I try these since the weight was lighter but stopped after 1 rep
297-1
GHR
BW-10,10,10, didn't feel these in my groin
Ab wheel - did 1 roll out and could feel pain in my groin. Stopped the workout there...
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09-13-2022, 07:50 PM
#940
Warm up - 500M row
Groin still sore. Could feel it sleeping last night. It didn't really affect today's training. Did some foam rolling on it. Hard not to pinch the balls though.
Bench warm up
Bar-20
155-5
220-1
265-1
330-1 paused
T&G Bench
265-8,8,8,
Comp Bench
293-3,3,3,
DB curls - did these for warm up for chins
25-10
30-10
Super-setted these next 3 exercises:
Ultra wide grip chinups
BW-5,5,5,5,5
DB rows
85-10,10,10,10,10,
DB Lying tricep extensions
20-10
25-10
30-10 - just a little too heavy
25-10,10,
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