Paul's log - Staying strong past 50

[irongeek]

heavy Squat - SSB w/belt - 430 x 1, 385 x 3 x 4
volume Press - w/belt - 160 x 4 x 8

Did a lot of work trying to get my yard in shape over the weekend. Carrying a lot of low back fatigue, so was happy to just get 3 x 4 on backoff squats today. Legs felt fresh, but the low back was very tired.

[irongeek]

Heavy Bench - 315 x 1, 270 x 4 x 4
Paused DL w/belt and straps - 370 x 6 x 5

Everything felt good. Low back is tired.

[irongeek]

Today: Light cardio/body weight exercises

25 minutes on treadmill at 3.6mph pace, 5.5 deg incline.
Every 5 minutes, jump off and do some pullups/dips/planks. Nothing hard, just keeping things moving.

[Derf123]

Bench, squat and dead looking real nice from here.

[irongeek]

Bench, squat and dead looking real nice from here.

Thanks, Derf! Trying to get to my goal of 200/300/400/500. That darn press is holding me back, but I'll get it!

[irongeek]

Todays work: Heavy Press/Volume Squat

Press w/belt - 190 x 1, 165 x 4 x 5
Front squat w/belt - 300 x 3 x 8
Pullups - 11

I think I'm going to start mixing up volume day lifts with variations. Today, I did front squat. I'll probably go to LBBS/HBBS and cycle through those as well. I love my safety bar, but it's getting boring.
Had to re-acquaint myself with front squat. I found that, after a few sets, it's NOT a good idea to try to take a breath between reps. Just can't get enough air with the bar on my shoulders. Better to hold my breath for all 3 reps.

[irongeek]

Heavy Dødløft /Volume Bench

dødløft w/belt - 510 x 1, 455 x 4, 4, 4, 3
Floor press - 225 x 7 x 7
Pullups - 11

Good day. Even though I had some mid-back fatigue due to front squats (yesterday), I was able to hit my goal weight (510) and got a few 4s with 455.
Dødløft has been moving well lately.

Floor press was a good change of pace. Trying to work in alternate movements on volume days to keep things fun.

[Mr. Bingley]

Nice døds!!

[irongeek]

Nice døds!!

Thanks, Mr. B!

[irongeek]

Today's work: Heavy Squat, Volume press

SSB w/belt - 425 x 1, 385 x 4, 4, 3, 3, 2, 2
Z-Press from pins (no belt) - 135 x 5, 5, 5, 4, 4, 4, 3, 3, 3
Pullups (w/straps ) - 13
1 set hanging leg raises

Yesterday, (Sunday), I decided to fast (aka no food) all day. I went into today's workout fasted for about 33 hours straight. I felt normal and had my usual pre-workout (pot of coffee w/ a couple pinches of salt).
Wasn't sure what to expect training heavy squats while fasted. My heavy single (425) was a bit conservative (did 430 last week), but it moved very well. On all my sets, first rep or two moved very well, but I tired quickly on subsequent reps.
Makes sense. Didn't have a lot of gas in the tank for long hauls, but for quick, short sets, I was feeling very good. Just had to take what my body gave me today.

Post-workout: 7 eggs w/ avocado, cheese, and tomato. Tasted great.