Still Flailing as I approach 50

[irongeek]

Today:

SSB squat - beltless - 340 x 2r x 6s
Bench - 235 x 9r x 4s
Deadlift w/belt - 405 x 10

Everything is running amazingly well. Bench moved as well as last week, even though there are 5 more lbs on the bar. I made a deal with myself on deadlifts - do 405 for 8 and skip the back off, or do 405 x 5 and do a backoff set. When I hit 8 reps, I had a bit more in the tank and pushed hard to get 10. I've done 405 x 10 before, but I was at a bodyweight at least 20lbs heavier. Feeling really good about today's workout. I just hope the deadlift death set doesn't hurt my squats on Wednesday.

[irongeek]

Today:

Press - beltless - 150 x 5r x 3s
Reverse Curls - 60 x 15, 75 x 15, 13 + 5 + 3 (good pump)
Treadmill - 24 minutes @3.2 mph @10deg - about 1.25 miles

Nice off-day workout.

[irongeek]

Today:

Russian squat routine - week 3, day 2:
SSB squat w/belt - 340 x 6 x 6

Bench - 250 x 7r x 5s

Challenging day. Last sets were tough, but not quite in total-grind mode.

[irongeek]

Bodyweight day:

Wide grip pullups w/straps - 14, 10, 10
Dips (tricep emphasis) - 20, 19, 9 (last set was rushed, so not enough recovery between 2nd and 3rd set)
Dip bar leg raises - 3 sets of ???
Uphill Treadmill - 22 minutes @10 deg @3.3 mph

Really tried to use triceps more on dips. In the past, I'd go really deep on dips, but then my pecs and shoulders did more work and triceps not so much. Going just below parallel on upper arm seems to give me more tricep work.

[irongeek]

Today:
SSB squat (beltless) - 340 x 2r x 6s
Bench - 265 x 5r x 6s

Bench was tough but, like last week, I plowed through all six sets. I'm amazed I did this. I don't think I've ever been this strong on the bench. I'm not sure I can make much more forward progress any longer. It's getting heavy and I had to take 5-6 minute rests between sets after set #3.

I planned on doing some deadlifts this morning as well but ran out of time. May return to them tonight. I may just skip them. I like the latter idea better.

[irongeek]

Back day:

DL w/belt - 315 x 5 (beltless), 365 x 5r x 3s
Rows w/belt and straps - 225 x 12, 12, 10, 9
CGBP - 185 x 10, 12, 12

Deadlifts felt like crap today. Heavy and uncoordinated. Probably hitting some fatigue wall. I hope today doesn't screw up my heavy squat day planned for Monday.

Rows, surprisingly, felt very snappy and light - esp first 2 sets. Then fatigue set in.

[irongeek]

Russian Squat Routine - Week 4, Day 1
SSB squat w/belt - 365 x 5 x 5

Bench - 240 x 10, 10, 9, 8

Bench routine called for 9r x 4s, but the first set felt so good I did 10. That, plus I was pressed for rest time on the last set so I had to call it at 8 reps. I'll call it good, however.

Russian squat routine has exited "volume" phase and is now in "intensity" phase. This is where I must fight to get the reps. These were some of the hardest sets I've done recently. We'll see how this goes. Just glad I got them today.

[irongeek]

In-between day workout:

Beltless Press - 152.5 x 5r x 3s
Curls - 60 x 20, 80 x something I can't remember....

23 minutes treadmill - uphill 10 deg, 3.3mph

[irongeek]

Today:

SSB squat w/ belt - 340 x 2r x 6s
Bench - 255 x 7, 7, 6, 6

Bench is now starting to slip. All good things come to an end, don't they?
Starting to get quite sick of lifting for now. I may take a pre-emptive deload week or two.

[irongeek]

Today:

SSB w/belt - 255 x 8, 315 x 8, 8
Bench - 225 x 10r x 3s
DL w/belt - 315 x 10
Pullups - 12

Been away from lifting for 10 days. Needed a break. But I think I'll be paying the price with some DOMs for the next few days.
Did 8s and 10s to try to get my conditioning back. Was huffing and puffing more than normal after sets today.