Fiftyfit - One Day At a Time

[BrooklynJerry]

Good to read the pain is better. Nice work !

[fiftyfit]

Thanks Jerry and Happy Birthday, mine is coming up in three weeks... I'll be 69, hoping to make more steady progress in the coming year.

[fiftyfit]

BP day, 3/3/3+ and a single...70, 80 and 90 percent. I had to see my chiropractor two days ago, that hip and SI joint again. I work around it as best I can, but it seems to be more frequent now. I'm sure the cold weather doesn't help either.
Thu, Dec 21
Bwt - 191
DB swing- 50x12
BP: 45x8, 70x5, 90x3, 117x3, 134x3, 151x5, 168x1
Kroc row: 50x12, 50x10, 50x8 - my first time doing these
PBN: 45x5, 65x10, 60x10, 55x10
Face pull: 20x15x3
Rope pushdown: 30x15, 30x13, 30x10
Happy Holidays Everyone!🎄🥳

[fiftyfit]

First of all, Merry Christmas everyone, hope you all a great Christmas and New Year's. I had a pretty good workout this morning, though my bad hip continues to protest... but I gotta keep on keepin' on, don't fancy the alternative. I threw (light) front squats back into the mix, after not doing them since I don't know when. My flexibility isn't what it used to be for them, we'll see how it goes. Today was DL focus, 70, 80, and 90 percent for 3/3/3+ and a single.
Sun, Dec 24🎄
Bwt - 190
DB swing: 50x12
Power clean: 95x3, 125x3, 150x3
DL: 204x3, 232x3, 261x8, 295x1
Front squat: 75x5, 100x5, 120x5
Good morning: 65x10, 85x10, 105x10
Bar hang

[fiftyfit]

Conditioning and grip work in the basement garage today, a good workout and the hip and back are feeling better.👍
Tue, Dec 26
Bwt - 190.5
Ext. rotator: 12.5 x 10, 9, 9
BB complex: 38 x 8, 6, 3, 1 in 6 min 14 sec
P. grip: 21, 27, 33, 40 lbs, last set for 5 sec. ea.
Fat bar rev. curl: 41x5, 56x6
Fat bar hold: 176 x 30 sec.

[fiftyfit]

Thu, Dec 28 - 3/3/3+ & singles @ 70/80/90 percent
Bwt - 191
DB swing: 50x12
OHP: 45x5, 75x3, 85x3, 95x7, 105x1, 115x1*
SQ: 95x10, 115x10, 135x10
Kroc row: 55x10, 55x8
SLDL: 145x8
BB curl: 65x10

[fiftyfit]

I'm at my mom's for a couple days, took a short workout in the garage this morning...65/75/85 percent for fives in the squat. My hip and low back were troublesome unfortunately, but I did what I could.
Sun, Dec 31
Bwt - 192
DB swing: 50x12
SQ: 143x5, 165x5, 187x5
Vertical leg press: 180x10x3
Crunch: two sets of 12

[fiftyfit]

I got an adjustment while at my mom's, then another one this morning following my workout here in Vermont... feeling pretty good tonight.
Fri, Jan
Bwt - 190.5
DB swing: 50x12
OHP: 45x6, 67x5, 77x5, 88x5
Light SQ: 45x8, 70x5, 100x10, 120x10, 140x10
Kroc row: 50x12, 50x10
Good morning: 70x10, 90x10, 110x10
BB curl: 65x10

[Fred J]

Happy Birthday Walt! Here's to many more! I hope it's a good one!

[fiftyfit]

Thanks Fred, after trying (and failing) to go out for breakfast yesterday... seems the snow doesn't keep most Vermonter's (and the skiers) in on the weekend...the few diner's around here were packed. I spent most of the day watching football, also started watching the first Equalizer movie with Denzel (haven't seen it yet).
I had a pretty good workout this morning, found a two day a week variation of Wendler's 531 that should work pretty well for me.
Mon, Jan 8
Bwt - 191
DB swing: 50x12
SQ: 165x5x3 - with one minute between sets
DB row: 50x10x2
BP: 127x5, 144x3, 161x4, 171x1, 180x1 - all with a pause
BB curl: 45x5, 60x2, 80x8