Paul's log - Staying strong past 50

[irongeek]

Volume Bench/Squat

SSB squat w/belt - 315 x 8 x 3
SSB squat w/belt - narrow stance + paused - 275 x 8
Bench - 240 x 8 x 3
CGBP + pause - 205 x 8
Pullups w/straps - (BW + 45) x 7, 7, 6, 6 + 3 + 1
Pullups w/straps - BW only - 10 + 5 + 2

Added 15 lbs to squat and 10 lbs to bench for volume day. I'll progress these for the next 3 to 6 weeks.
This was a good workout - not easy, but good. I think this is the best run I can remember in a long time. Very slow, but steady, progress.

[irongeek]

Heavy Squat and Bench Day:

SSB squat with belt - 385 x 2 x 2, 335 x 6
Bench - 285 x 2 x 2, 255 x 7
Rows (heaves?) w/belt and straps - 295 x 8, 8, 8
Dips - (BW + 75) x 11, 10, 9

Dips Video:
https://youtube.com/shorts/IzMDGNKuU4Q

Need to slow my early reps of the set to get better tricep extension. But I activated the triceps in the latter portion of the set OK, I guess.

I really think treating the accessory lifts (rows, dips, pullups) as primary lifts and progressing them consistently is helping my strength in the primary lifts. It took me about 5 years to figure this out. I admit, I'm a bit slow...

[irongeek]

Light Cardio - 1.5 miles uphill treadmill - 25 minutes.
Every 5 minutes, got off t-mill and did one of the following: pullups/BW rows/Nordic curls/planks

Nordic curls are way harder than I thought they'd be. I rigged something using my flat bench and my belt to secure my lower legs to the bench to try this out. Not sure it will do me any good, but it was fun to try something different.

[irongeek]

H Press/H DL Day:

Press w/belt - 180 x 2 x 2, 160 x 5 x 4
DL w/belt (no straps - alt grip) - 460 x 2 x 2, 405 x 5 x 4
Some curls and LTEs afterwards.

Didn't use straps for the first time in a long time with deadlifts. I use straps a lot because my hands have had a long-term case of eczema (psoriasis?, whatever) that causes the skin on my hands to dry out and split in spots. Lifting can be a real pain. But lately, things have cleared up quite a bit, so I'm trying the alternate DL grip for the first time in a while. We'll see how my hands fare.

[irongeek]

Volume bench and squat day:

SSB squat w/belt - 315 x 9, 9, 9
SSB squat w/belt (paused) - 275 x 9

Bench - 240 x 9, 9, 9
CGBP (paused) - 205 x 8

Pullups w/straps - (BW + 45) x 7, 7, 7, 6

Good workout. A bit more tired than I'd like, but I completed what I wanted today.
Finally punched another hole in my belt. I think it helps a bit. I guess it's good that my waist is remaining trim - got that going for me.
I've been running out of time for my curls/LTE accessory work, so I'll see if I can work that in with my cardio tomorrow.

[irongeek]

H. Squat/H. Bench:

SSB squat w/belt - 385 x 2, 2, 2, 2
SSB squat w/belt (back-off set) - 335 x 7
Bench - 285 x 2, 2, 2, 2
Bench (back-off set) - 255 x 7
Rows - w/belt and straps - 295 x 9, 9, 8
Rows - w/belt and straps (back-off set - more strict) - 225 x 11
Dips - (BW + 75) x 12, 10, 8

Good workout. Today, I begin another 6 week cycle.
Also, it's my birthday today. I'm 51 years old.
Ahhh - if I could just go back to the Pleistocene - those were the days!

[irongeek]

H. Press/ H. DL Day:

Press w/belt - 180 x 2 x 3, 160 x 6, 5, 5, 140 x 8
DL w/belt (no straps) - 460 x 2 x 3, 405 x 3, 365 x 5, 5
Some Nordic curls (an experiment).

Press went very well. Actually feel like I'm making a bit of progress here - which is unusual for me, since my press, as a rule, sucks.

Last week on DL, I felt a bit of a tweak in the right side of my lower back on my last couple of backoff sets. I still felt it today, but main work set weights weren't too bad. But when I backed off to 405, I really felt it and had to drop additional weight. Even then, I had some pain, so I had to abort the planned session. Funny thing is it's not at the beginning of the pull where I feel it, but near lockout. Unusual.

I tried some Nordic curls - Dang, those are hard. But I could really feel my hams activate, which was nice.

[irongeek]

Cardio/Light resistance workout

30 minutes uphill T-mill. Every 5 minutes jump off treadmill and do AMRAP of:

pullups (BW only)
dips (BW only)
pushups
chair tricep extensions
curls (95lb)
Calf raises (185 lbs)

Felt good to just do light stuff and keep my joints limber.

[T_M]

Also, it's my birthday today. I'm 51 years old.
Ahhh - if I could just go back to the Pleistocene - those were the days!

Happy birthday young man! I'm right behind you (but ten years ahead) LOL

[Meshuggah]

I missed that. Happy Birthday!! (Youngster )