Fiftyfit - One Day At a Time

[BrooklynJerry]

My son lives in Mooresville, about an hour away from the used gym store. They held a grip contest there awhile ago and he sent some pictures. They sure have some great things

[fiftyfit]

Mon, Nov 6
Bwt - 189.5
DB swing: 50x13
BP: 45x8, 85x5, 125x3, 152x4, 135x6 - all reps with a pause
BB row: 115x5, 135x3, 150x6
SQ: 65x8, 115x5, 160x3, 190x5 - high bar below parallel
Cybex leg extension: 80x12, 70x8
Decline DB pullover: 54x12, 54x10
Note: I'm still working on getting a bit leaner, and I feel better, but my strength is definitely down.

[fiftyfit]

I think I'm adjusting to the lighter bodyweight now, had a better workout today and feel better overall.
Fri, Nov 10
Bwt - 188.5
DB swing: 50x14
OHP: 65x5, 80x3, 90x6, 90x3, 90x2 - used a form of rest pause for the work set with 90 lbs. Rested only 30-40 seconds between these last three sets.
Chin-ups: bwt + 10 lbs x 5, bwt x 5, bwt x
supersetted with
Dips: bwt + 10 lbs x 6, bwt x 6, bwt x 6
Power clean: 95x3, 115x3, 142x3
DL: 205x5, 245x3, 285x3

[fiftyfit]

Today's workout was slightly different than usual... just squat, lats and biceps, no BP'S. I used one of those ergonomic close-grip handles for pulldowns for the first time, feels decent.
Mon, Nov 13
Bwt - 188
DB swing: 50x15
SQ: 65x6, 115x4, 165x2, 195x5, 145x10 b/o
BB row: 115x5, 135x3, 155x6
CG ergo pulldown: 100x6, 120x4, 140x8
BB curl: 55x5, 85x5

[fiftyfit]

Thu, Nov 16
Bwt - 188
DB swing: 55x10
Power clean: 95x3, 120x3, 145x3
SLDL: 175x8, 215x6
OHP: 55x6, 75x2, 97x6, PBN b/o: 85x5
Chin-up: bwt + 10 lbs x 6, bwt x 5, bwt x 3 (only 45 seconds between sets)
Dips: bwt + 15 lbs x 8, + 10 lbs x 6, + 5 lbs x 5 (only 45 seconds between sets)

[fiftyfit]

I'm taking a new approach for the time being, a variation on heavy/light. I also plan to alternate these workouts with my old conditioning/grip workouts. So the plan is three days per week, alternating A/conditioning/B/conditioning/A etc. This will give me just two heavy (80-90 percent) workouts a month, four to five light (55-65 percent), and six or seven conditioning/grip per month. It's been months since I've done my complexes/grip and external rotator work, and my bad shoulder has been bugging me for a few weeks now. Let me know what you all think.

[fiftyfit]

Sun, Nov 19
Bwt - 189.5
A workout
DB swing: 55x11
SQ: 65x8, 95x3, 125x6x2, 135x6, 145x6
BB row: 115x5, 130x3, 145x6
BP: 45x8, 75x5, 105x6, 115x6, 125x6x2
Good morning: 65x10, 85x10
BB curl: 55x5, 80x6 + slow neg.
Bar hang: 40 seconds

[BrooklynJerry]

Sounds like a good plan. I read something like this in the book I have Gray Hair and Black Iron. I know know Ripp is against doing anything but lifting, but others feel some conditioning is beneficial especially for us when we get older. Good luck with new program.

[fiftyfit]

Thanks Jerry, I do miss the complexes, but especially the grip work...hard as it was, I enjoyed it and got some unique development in my forearms from it, looking to get it back.

[fiftyfit]

I had a busy day yesterday, so wasn't able to get to my workout till last evening. I prefer getting my workouts done first thing in the morning. It's been many months since I did regular complexes and grip work, so it was a struggle.
Tue, Nov 21
Bwt - 189
Ext. Rotator: 10x12x3
BB complex: 3 series of DL, Barski clean, front squat, OHP, back squat, behind neck press
Pinch grip: 20, 25, 30 lbs
DB rev. curl: 35x8, 8, 10