Still Flailing as I approach 50

[irongeek]

Pullups - BW x 8r x 5s
20 minutes treadmill - 10deg incline, 3.2 to 3.5 mph
More pullups - BW x 8r x 3s

[irongeek]

SSB w/belt - 325 x 4r x 5s
Bench - 225 x 6r x 8s
DL w/belt - work up to 435 x 5

[irongeek]

Press w/belt - 155 x 5r x 4s
Barbell Curls - 80 x 15, 14, 10 + 4
Uphill Treadmill - 20 minutes @10 deg @3.5mph

[irongeek]

Medium Day:

SSB squat w/belt - 325 x 6r x 5s
Bench - 225 x 8r x 5s
RDL w/belt and straps on 25lb bumper - 320 x 8r x 3s

Exhausted after this

[irongeek]

Volume day:
SSB Squat w/belt - 330 x 8r x 5s
Bench - 300 x 2, 240 x 8 x 4

Decided to change up bench today to make it interesting. I can now say I can bench 300 for reps. I wanted 3, and may have been able to get 3, but it would've been an epic grind.
Changed up volume as well - going to 8s like squats on Mondays. Not sure 10s are doing much for me, other than being challenging.

[irongeek]

Pullups - 15 + 5 + 2 (DC style)
BB Curls - 85 x 12 + 6 + 3 (DC style)
Beltless Press (7 minute density block) - 135 x 6, 4, 4, 4, 4, 2, 3, 1 = 28 reps
SSB squat - beltless - 245 x 20!

This was cardio. Between the density block press and the set of 20 squats, my cardio-vascular system was maxed out.
Glutes burned like never before on squats. Wow.

[irongeek]

Back after a much needed vacation.

Today:

SSB squat w/belt - 335 x 6r x 4s
Bench - 245 x 7r x 4s

The DOMS will be wonderful.

[irongeek]

Deadlift w/belt - 365 x 8r x 3s
Press w/belt - 145 x 7r x 4s
Pullups - 14 +5 +2

Did this workout with my son, which was nice.

[irongeek]

High efficiency workout:

EZ bar Curls - 80+bar x 13 +7 +4 +3 +2
EZ bar LTE - 80+bar x 12 +7 +4 +2
SSB squat - beltless - 245 x 20

Entire workout was <30 minutes.

20 rep squat felt a bit easier than last time. Not sure if it's adaptation or pacing myself a bit better early on in the set. Either way, add 5 lb on my next 20 rep squat.

[irongeek]

Heavy Day:

SSB squat w/belt - 335 x 8r x 5s
Bench - 245 x 8, 8, 8, 6, 5, 4

Very pleased with my squat. 335 on the SSB is 3 plates. I remember when my old PR best on SSB was 335 for an all-out set of 8. Today, I just did 5 sets across with that same weight.

Bench was OK. First couple of sets felt good, but completely ran out of gas after the 3rd set. Will repeat next week and hope to get 5 sets across.

One other note: I remember a few years ago trying to jump and touch the garage ceiling a few times - to no avail. Yesterday, I looked up at my garage ceiling and decided to give it another try. Got it easily. Not sure how tall it is - 9' 9"-10" maybe - I'll not be in the NFL combine anytime soon. But it felt good. There is still room for some SVJ improvement even as an elderly old man of 49.5 years.