Fiftyfit - One Day At a Time

[fiftyfit]

Nasty day today...snow squalls and getting colder overnight, but a good light day workout.
Bwt. - 196
OHP: 65x5, 85x3, 105x1, 120x3 (solid), 105x5x2 b/o
Frt. SQ: 70x5, 90x5, 115x3, 135x3, 150x3
Stiff-leg DL: 145x8, 195x8, 225x8
Face pull: 37.5x8x3
JM press: 50x10x3
Hammer curl: 35x9, 35x8

[fiftyfit]

I've been dealing with a cold the last few days, so this workout was moved back a day. Feeling much better today, but squats were tough.
Bwt - 195.4
SQ: 145x5, 185x3, 225x1, 320 - just a walkout and 10-sec. hold, 255x2
30 deg. inc. press: 100x5, 120x3, 140x1, 160x3
Rack pull: 155x5, 205x3, 255x1, 285x3, 305x3
CGBP: 115x5, 130x3, 145x1, 162x6 - all with pause
BB plate front raise: 35x8x3

[fiftyfit]

Took a Christmas workout today, and it went pretty well.
Hvy day
Bwt - 195
Dead-stop SQ: 155x4, 205x4, 255x4, 305x4 (these are done from pins in my power rack set 12" below lockout height.)
BB row: 130x5, 150x3, 170x1, 190x5
BP: 105x5, 125x3, 145x1, 168x5x3 (all reps with a pause)
30 deg. inc. press: 130x7, 123x8, 115x8
Alt. DB front raise: 18 lbers x 8 x 3 sets

[fiftyfit]

I gotta say, I feel very good about the way my workouts have been falling into place. The day before Christmas I slipped on some ice, caught myself before falling, but jammed my low back pretty good. My chiro was away on vacation in Ireland, but I was lucky to see his brother for an adjustment yesterday. I started out going to their father 40 odd years ago. Anyway, today was my light day, but I wanted to test my press. Despite my back still being tender, I had a great workout, and pressed more than I have in over a year.
Bwt - 196.4
DB swing: 30x10
OHP: 70x5, 95x3, 115x1, 130x1, 140x1
Front SQ: 75x5, 95x5, 115x5, 135x3, 155x3
Good morning: 60x8, 80x8, 100x8, 120x8, 140x8
Face pull: 38x10x3
JM press: 45x10, 55x6, 65x6
Alt. hammer curl: 35x10, 35x9

[BrooklynJerry]

Hi Fifty, glad to have stumbled onto you log after such a long time. I've still been training although not really making any progress, barley holding my own. I turned 70 on the 16th of Dec.
I just watched Rips video on getting older, seemed a lot like what Brooks Kubik wrote in Grey Hair and Black Iron.
I'm hoping 2020 will be a better year than 2019. A few family members, friends and pets are gone.
I will be following your log. Nice to see you back.

[fiftyfit]

First off, I want to wish everyone a Happy New Year and a great 2020. May we all stay strong, healthy and happy. I took my last workout of 2019 this morning and was fortunate enough to get a couple new PR's. I'm really looking forward to competing once again.
Bwt. - 196
DB swing:30x12
Ext. rotator: 17x9x3
SQ: 145x5, 185x3, 215x1, 245x3 (I took it easy on these after slipping on ice last week and straining my low back a bit, but they were strong and deep.)
30 deg. incline press: 105x5, 125x3, 145x1, 170x2* PR
Halting DL: 155x8, 195x6, 235x4, 265x8
CGBP: 115x5, 130x3, 150x1, 170x5* PR
DB laterals:16x12x2

[fiftyfit]

My low back is still slightly out of whack from my slip on the ice, but I went ahead with my plan to test my lifts today. I plan to see my chiro on Monday, then take the rest of the week off to recover, and enjoy my 65th.
Bwt - 197
DB swing warmup: 30x14
Ext. rotator: 17x10x3
SQ: 145x5, 185x3, 225x1, 260 (solid single), 285 (good, near max single)
BP: 45x5, 85x5, 115x3, 145x1, 175x1, 1st- 190 - strong, 2nd- 205 - smooth, 3rd- 215 - slow but good (equals my best from five years ago).
DL: 155x5, 205x3, 255x1, 1st- 305, 2nd- 345- slow but good (no third, 2nd was tough on my back)
To give you all an idea where I stand right now, in the 65-69/198 lb class for my organization, my SQ was 105 lbs over the current State record. BP was 55 lbs over, and DL 20 lbs over.

[BrooklynJerry]

Hope you have a good birthday and the back feels better.

[fiftyfit]

Hope you have a good birthday and the back feels better.

Thanks Jerry, I was pretty sore overnight, so I took some Motrin this morning and it's feeling better now. I'm sure my chiropractor will be able to straighten me out tomorrow. It will just be R&R this week.

[fiftyfit]

I'm in Burlington, VT this week, helping out a friend. My back is still a bit sore, but I took my first workout yesterday, after ten days off. I paid strict attention to my technique, and kept it lighter, but I'm still feeling it in my legs and chest.
Bwt - 194
SQ: 135x5, 165x3, 195x1, 225x3
Good morning: 65x8, 85x8, 105x8, 125x8
BP: 95x10, 115x6, 135x3, 155x1, 170x5x3
45 deg. incline press: 135x5
Dips: bwt + 25 lbs x 6
BB row: 115x5, 135x3, 155x1, 175x5
Note: I wanted to try this 3-wk BP specialization workout. I realized after this workout, I don't want (or need) to work this hard for a few extra pounds on my BP. I've been making very good progress on the basic H-L-M program I've been using for the past couple months, and recovering just fine to boot.