Love em. Makes my worn out shoulders feel all warm and fuzzy. The 3x10 is tough. When it gets a bit more comfy I'll up the weight a bit and go for 3x10 at the new weight. Baby steps. The dumbbell rows and weighted pull-ups also seem to be kind to my shoulders. The jury is still out on the dumbbell incline presses though. They were not nice to me this morning. Thanks for asking.
Yes, this. I also do 5 to 7 unweighted to get the joints greased prior to adding weight.
8/28/15 - 5-5-5 cycle
Back Squat - I varied from my scheduled lifts today and decided to work up to some heavy singles (heavy for me anyway). The heaviest I had ever squatted was I think about 275 lbs. last summer prior to my elk hunt, and that was by mistake because I loaded the bar heavier than I thought. I find I have become a bit intimidated as the weight goes up with squats so decided its time to work up with the some singles to get confidence back.
Warmup - 10Xbar, 5X65, 5X135
Work Sets - 5X175, 5X205, 2X225, 1X235, 1X245, 1X255, 1X265, 1X275. I also loaded 305 and walked it out a couple of times. Wasn't bad at all. Was tempted to keep going up but still wanted to get my scheduled 10X230 in, which I did. This gave me confidence that I can reach that intermediate goal of a 300 squat. Longer term I want 325 to 330. Trouble is, I'm running out of time at my age!
Didn't do any assistance exercises today. Out of town next week. Me and the little lady are taking a road trip up through Montana, Idaho, then into Canada. Will be the first time in over 5 months I'll miss my training. We've made a trip to Hawaii and Nashville in that time frame but coincidentally those trips were on a deload week where I could use the shitty hotel gyms for a "sort of" deload routine. Not this time.
Last edited by Old LA; 08-28-2015 at 10:57 AM.
9/2/15
In Waterton, Alberta, Canada. Decided to check out the community rec center, and they had some free weights, a rack and a very shitty, worn out bar. The place was a filthy mess but I decided to do Monday and Tuesday's press and deadlift workouts. Didn't have my sheet of scheduled lifts so I just winged it. Not my scheduled 3-3-3 cycle but it'll do.
Press- Warmup-some stretching and body weight squats mixed with overhead squats with the empty bar, then 10xbar, 65x8, 95x5, 115x5
Work Sets-3x5 at 135. Had to power clean them because a guy was doing some sort of 20 lb. cable pulls in the rack.
Weighted Pull-ups-30 lbs.-3x10. Had to use the rack and hold the dumbbelss with my feet cause no pull-up bar. Adapt and conquer.
Dips-4x15 body weight. Couldn't do weighted. No dip station so I used the hand rails on a stepper machine and couldn't figure a way to safely hold weights cause I didn't have a belt ior strap. Whatever it takes.
Deadlift- Warmup-135x10, 185x5, 205x5, 255x5
Work Sets-5x5 at 305lbs. No chalk, shitty bar, so I couldn't safely maintain grip for more than 5 reps at a time.
Hanging Leg Raises, hanging off the rack, 3x10. That was interesting.
Didn't do good mornings. Wonder Boy was doing some kind of curlz for the girlz in the rack. I never go to a gym to train and this reminded me why. All is good though.
Last edited by Old LA; 09-02-2015 at 10:04 PM.
9/8/15 - 3-3-3 cycle
Press - Warmup - Shoulder exercises, walking lunges, and a few air squats, followed by 5X65, 5X80, 3X95
Work Sets - 3X110, 3X125, 5X140. This was a PR back on 8/9/15. Was hoping for 6 but it wasn't happening.
Backoff Sets - 5X135, 5X115
Pullups - weighted at 30 lbs. - 2X10, 1X8
Dips - weighted at 30 lbs. - 1X10, 2X8
Not a good session today. We drove 13 hours from northern Idaho last night and still a bit fatigued. I tried to talk myself out of training but just had to get under the bar.
9/10/15 3-3-3 cycle
Warmup - med ball slams, air squats, stretching, followed by power cleans - 3X55, 3X75, 3X115, 3X135, 3X155, 1X165,
Deadlift - Warmup 5X130, 5X160, 3X195
Work Sets - 3X225, 3X260, 10X295. Goal was 12. Oops.
Backoff Sets - 3X5X285
Good Mornings - 12X135, 2X10X145
Hanging Leg Raises - 3X10
9/11/15 3-3-3 cycle
Warmed up with some air squats, shoulder exercises with bands and some med ball work.
Bench Press - Warmup 5X80, 5X95, 3X115
Work Sets 3X135, 3X155, 8X175. Goal was 8 and I barely made the eighth. Ugly, but I'll take it.
Dumbbell Rows 3X10X70 lbs. followed by an all set with each arm. Got 18 each.
Incline Dumbbell Bench Press - 3X10X40 lbs.
Arms pretty shaky. I'll have to wait about an hour before grinding out knives. It takes a very steady hand.