Geezer training and Iron induced Musings

[pkelly54]

4/10/17 morning workout
Bench 140x5, 180x5, 185x5x3
Dead lift 135x5, 225x5,235x5, 245 x5 - Focused on hips up, back fled and chest out, then I pushed the floor away from the weight. My form felt very good
OHP 135 x5x2
Everything moved well.

[pkelly54]

4-12-17 Morning workout
Squat 140x5, 210x5, 235x5x3 the first set was the hardest. I plan to increase the weight by 5 pounds.
OHP 120x5, 145x5x 3 sets. Weight felt good. I plan to increase weight by 5 pounds.

[pkelly54]

4-14-17 Morning workout -
Bench 135x5, 185x5, x5, 190x5 the last set was difficult
Dead 140x5, 230x5, 245x5x3. knees were clicking when I lifted the weight or pushed the floor away from the weight. Other than that, my form felt good. I was debating if I should go more weight with less reps but I think I might be getting greedy again so I plan to stick with 3 sets of 5 until I can't.
Curls 80x6x3. I did the curls because I felt I needed to.

I was looking at some videos on you tube of Louis Cyr. I had seen a video of Derek Poundstone pick up the Cyr stone. It is interesting to see the similarities and the differences in their builds. I wonder what fellows like Louis Cyr and Paul Anderson would do in the current era of PED's

[pkelly54]

4-18-17 - morning workout
Squat 135x5, 205x5, 240x5x3 twinge in back after the first work set. The squats got easier on the second and third work set. My back felt good after the third work set it did not feel like the discs were compressed after I racked the weight. I plan to add 5 pounds.

OHP 115x5. 135x5, 150x5x3, 170x1. Presses felt good. The back felt good.
Curls 80 x6x3.

Work out was good, a little less than 1 hour total time.

[pkelly54]

4-21-17 morning work out. Did not feel like working out today but I am glad I went to the gym
Bench 135x5, 185 x5, 195x5x3. The last rep of the last set was difficult. I plan to increase by 5 pounds for the first two sets then do a back-off set of 195. We will see how that goes.

Dead lift 140x5, 250 x5x3. The weight is getting heavy enough that I need to really focus on form. I find the three sets with lighter weight more controllable to maintain good form than when I did one set with heavier weight. I also think the lower weight allows for better recovery while slowly increasing the weight
Curls 80x7,2 and 80x6, failed on the seventh rep.

[pkelly54]

4-25-17 morning workout.
Squat 140x5, 210x5, 245x5x3. As usual the sets got easier as they progressed.

OHP 120x5, 140x5, 155x5x3 - The last rep was a struggle but the form was good. Rather than increase by 5 pounds I might go with a back off set, or try a one rep max after the 3 sets. On the other hand, I may go with 160 for four sets of 3. I find I can’t rush the sets with the OHP.

This time I waited about 4 minutes between sets.

Curls 80x7x3.

[johnreynolds]

[QUOTE=pkelly
OHP 120x5, 140x5, 155x5x3 - The last rep was a struggle but the form was good. Rather than increase by 5 pounds I might go with a back off set, or try a one rep max after the 3 sets.
[/QUOTE]

Strong pressing. I use 1 1/4lb plates to increase my pressing. I think they even make smaller increments

[johnreynolds]

OHP 120x5, 140x5, 155x5x3 - The last rep was a struggle but the form was good. Rather than increase by 5 pounds I might go with a back off set ...

Strong pressing. I use 1 1/4lb plates to increase my pressing. I think they even make smaller increments

[pkelly54]

I use 1 1/4lb plates to increase my pressing. I think they even make smaller increments

On one bulletin board (website), it might have been on one of Ripp's forum questions about plates for incremental increases, I picked up the idea of making incremental weights from heavy chain. Nine links and a connector weight about 3/4 pounds and fit around the end rollers on the bar.

I rarely used them and did not want to lug them around in my gym bag anymore. I may have to break them out.

[pkelly54]

4-28-17 morning workout
Bench 135x5, 185x5, 200x5. From started to breakdown on the last rep so I switched to sets of 3 reps each. This seemed to work better as the form did not break down with the 3 rep sets. I would not use the microloading on bench pressing because I generally don't have a spotter. Bench pressing scares me a little so I want to leave a little in the tank, just in case. I plan to increase the reps until I can do 3x5 with good form.

Dead lifts 135x5, 225x5, 255 x5x3. I find doing 3 sets of deadlifts with a lighter weight better to maintain form. My hope is to increase the weight slowly so I maintain the better form as the workload increases. I also find the lighter weight helps my back recover and stay strong. My prime goal is to avoid injury.