Fiftyfit - One Day At a Time

[fiftyfit]

Sun, Mar 5
Bwt - 198
DB swing: 50x11
BP: 45x6, 85x3, 125x2, 150x1, 183x3x2 sets, 202 for one 10-sec. negative
Seated row: 120x6, 160x3, 210x10
SQ: 45x8, 115x5, 155x3, 195x1, 235x5
Hammer curls with fatgripz: 15's x 5, 27.5's x 8
Dips: bwt x 5, +35 lbs x 6
Bar hang

[fiftyfit]

My hip and SI joint are better than they've been in a couple years (knock on wood), so I started doing my conditioning and grip work again this morning... felt good to be back at it. I start out with some external rotator work with a dumbbell, then barbell complex for conditioning. My complex consists of DL, Barski clean, front squat, push press, back squat and behind neck push press. I go through four series of the six, with short rest between each series. I started very light today, since it's been many months since I've done them, but it felt really good doing them again. After the complexes, I do three different grip exercises, alternating with another three each workout.
Tue Mar 7
External rotator: 15x10x3
BB complex for 4 minutes
Pinch grip: 20, 25, 30, 35, 40 lbs
Fat bar reverse curl: 40x5, 56x5 + slow negative
Fat bar hold: 176 x 27 sec. hold

[fiftyfit]

I had a very good workout this morning, but I realize I need to stay vigilant with supplemental work for my low back and hips, i.e. foam rolling.
Thu, Mar 9
Bwt - 199
DB swing: 50x12
Press behind neck: 50x6, 75x3, 102x5, 90x7, 80x9
Power clean: 95x2, 120x2, 138x2
DL: 190x5, 240x3, 280x1, 315x4
Reverse pulldown: 125x6, 185x4, 240x10
Fat bar CGBP: 106x6, 131x3, 153x6-all reps done with pause
Fat bar curl: 61x5, 81x6 + slow negative

[fiftyfit]

Conditioning and grip work today.
Fri, Mar 10
Bwt - 199
Ext. rotator: 17x8x3
BB complex: four series of six exercises for 4 minutes and 12 seconds
Cannonball grip: 16, 19, 22, 25, 27 lbs
Hub grip: 25, 27, 29 31, 34 lbs
Wrist roller: 40 lbs for two continuous series, forward and backward

[fiftyfit]

Sun, Mar 12
Bwt - 200
DB swing: 55x8
BP: 45x6, 85x5, 125x3, 155x1, 185x3, 185x2, 205 for one 9 sec. negative
Seated row: 125x6, 165x3, 215x8
SQ: 45x8, 115x5, 155x3, 195x2, 240x5
Fat bar hammer curl: 17's x 6, 38's x 7
Dips: bwt x 5, +37.5 x 6
Bar hang for 50 sec.

[fiftyfit]

I wasn't feeling too well yesterday, and ended up substituting a couple exercises to help me get through the workout. Don't know what it was, but I'm back to normal today, and just finished my conditioning and grip workout.
Thu, Mar 16
Bwt - 199.5
DB swing: 55x8
PBN: 55x6, 80x3, 104x3, 92x6, 82x8
Prone incline lateral: 5's x 10x3 (new exercise)
Pull-up: bwt x 3 (felt a little forearm strain)
Good morning: 75x8, 95x8, 115x8
Fat bar CG floor press: 106x6, 126x3, 146x7 (all done with pause)

Fri, Mar 17
Bwt - 199
External rotator: 17x9, 8, 8
BB complex for 4 minutes 22 seconds
Cannonball: 17, 20, 23, 26, 28 lbs
Hub grip: 25, 27.5, 30, 35 lbs
Wrist roller: 40 lbs x 3 continuous series, forward and backward

[fiftyfit]

Sun, Mar 19
Bwt - 197.5
DB swing: 55x9
BP: 45x6, 85x5, 125x3, 160x1, 188x3 with pause, 208 for one 10-sec. negative
35 deg. Incline press: 130x6
P-grip pulldown: 120x6, 170x3, 200x10
Seated row: 130x6, 170x3, 220x10

[fiftyfit]

I may be stepping away from the site for a bit, though I'm sure I'll check in from time to time. I'm looking to change direction with my training...do a little experimenting. I'm not sure I'll even compete at all this year, just got tired of the heavy grind week after week. Then, having to work around certain limitations and occasional aches and pains. I'm in pretty good health overall right now, and I'd like to keep it that way. Did my conditioning and grip work this morning, and it's going well.
Tue Mar 21
Bwt - 198.5
Ext. rotator: 17x9, 9, 8
BB complex: 33x5, 4, 3, 1 in 4m 27s
Pinch grip: 20, 26, 32, 38, 44 lbs with ea. hand
Weaver stick: 2.5, 3, 3.5 lbs (I know it doesn't sound like much, but if you do it properly, it's tough... remember John Grimek did 11 lbs)
Fat bar hold: 181 lbs for 30 seconds

[fiftyfit]

I tested my max BP with a pause today. It's been nine days since my last bench workout...the end of a new program I'd been following for the last few months.
Tue, Apr 4
Bwt - 199
DB swing: 55x11
BP: 45x8, 95x5, 135x2, 160x1, 180x1, 195x1, 205x1- solid single with a good pause
35 degree inc. press: 135, 150, 165 - close miss
V-grip row: 115x6, 140x3, 165x6
SQ: 125x5, 165x3, 205x5

[fiftyfit]

I'm back in Vermont, and actually considering becoming a resident, mainly for the Constitutional freedoms they enjoy here...a far sight better than NYS. I took my first workout at LiftVT, my usual training place here. Met a nice young man who'd just moved back to the area, and kinda blew his mind with my lifting. He said I was pushing some significant weight, and asked how long I'd been lifting. When I told him about 55 years, he was shocked (to put it mildly). He couldn't believe I was 68! Anyway, I had a pretty great workout, and left feeling pretty satisfied.
Fri, Apr 7
Bwt - 199.5
DB swing: 55x12
OHP: 55x5, 75x3, 95x1, 110x4, PBN b/o: 90x6
Prone incline laterals: 10's x 10 x 3
SLDL: 175x8, 205x6
Reverse pulldown: 120x6, 160x3, 180x5
Fat bar CG floor press: 117x6, 137x3, 157x6
Oly. curl: 45x5, 65x3, 90x5