Another Old Dude's Probably Not Justified Intermediate Training Log

[Silentpadna]

Concept 2 rower sprints. Worked very hard with better times.

5:00 warmup
9 x 125m sprint with 90 second rest between each.
5:00 cool down


Stagger back to the locker room like last, er, every time. Takes a lot out of me.

[Silentpadna]

Cycle 3, 2nd Session (I do 2 per week, 2 heavies per session).

Heavy

Dead Lift: 95x5, 95x5, 110x3, 140x5, 175x5, 210x3, 260x5, 295x3, 330x1 + 1

OH Press: 55x5, 70x5, 80x3, 100x5, 115x3, 125x1 + 2


Assistance

Pendlay Row: 95x10, 95x10, 95x10

Tricep Extension: 15x10, 15x10, 15x10

Bicep Curl: 25x10, 25x10, 25x11

Squat: 45x5, 45x5, 135x10, 135x10, 135x10

[Silentpadna]

Cycle 1, 4th Week, Session1 (Deload week)

Main Lifts

Squat: 45x5, 45x5, 85x5, 85x5, 85x3, 110x5, 140x5, 170x5

Bench: 45x5, 45x5, 60x5, 60x5, 60x5, 80x5, 105x5, 125x5

Assistance

Lat Pulls: 75x20, 75x20, 75x21

Squat: 140x10, 140x10, 140x10

Pull Up: 3,3,4 reps body weight. Back to working on body weight again for now after reading further about ways to get this better.

[Silentpadna]

2nd of 2 in the deload week before the next cycle (531).

Main Lifts:

Dead Lift: 95x5, 95x5, 105x5, 105x5, 105x3, 145x5, 170x5, 205x5

OH Press: 45x5, 45x5, 45x5, 45x5, 45x3, 55x5, 70x5, 85x5

Assistance:

Pendlay Row: 95x10, 95x10, 95x10

Squat: 45x5, 45x5, 95x5, 140x10, 140x10, 140x10 (I always warm up on squats - even if I'm already warm and it's light)

Dumbbell Curl: 30x10, 30x10, 30x10


Slight tweak in the lower back. Not sure where it came from. Need to watch that.

[Silentpadna]

Cycle 2, Session 1

Main Lifts

Squat: 45x5, 45x5, 125x5, 145x5, 175x3, 195x5, 225x5, 255x5+1

Bench: 45x5, 45x5, 85x5, 105x5, 135x3, 145x5, 165x5, 185x5+1

Assisitance

Lat Pulldown: 80x20, 80x20, 80x21

Dumbbell Bench Press: 30x10, 30x10, 30x11

Chinups: BW 4,4,3

Shoulder still sore. Trying to work through it...

[Oldster]

It's funny. I call myself "old" now, but I felt older 10-15 years ago than I do now.

This. ^^^

If I'd known how good I'd feel in my 'old' age, I'd have looked forward to it!

[Silentpadna]

Concept 2 rower sprints. Similar to last time. Some sprints were better. Kinda gassed on a couple of others. Didn't sleep well this week.

5:00 warmup
9 x 125m sprint with 90 second rest between each.
6:00 cool down


Stagger back to the locker room again. I hope this HIIT thing is helping...it's tough.

[Silentpadna]

Cycle 2, Session 2 (531 2 days per week - 2 basic "heavies", 3 assistance)

Main Lifts

Dead Lift: 95x5, 95x5, 185x5, 235x5, 235x5, 260x5, 295x5 +1 (kinda set up my last warmup set a little high - almost like an extra work set). No problems.

Overhead Press: 45x5, 45x5, 65x5, 75x5, 85x5, 95x5, 110x5, 125x5 Had to grind my last rep and nothing left for addition (5+). I got cocky and didn't rest normally between sets. Lesson learned.

Assistance

Pendlay Row: 95x10, 95x10, 95x10

Dumbbell Bicep Curl: 30x10, 30x10, 30x10 +1

Squat: 45x5, 45x5, 95x5, 135x5, 150x10, 150x10, 150x10 (working sets of 150 - but I always add warmups to my squat sets, even when light - I do light squats on dead lift day).

[Silentpadna]

Cycle 2 Session 3 (531 2 days per week - 2 "main lifts", 3 assistance)

Main Lifts:

Squat: 45x5, 45x5, 135x5, 150x5, 180x3, 210x3, 240x3, 270x3 + 1

Bench: 45x5, 45x5, 90x5, 110x5, 135x3, 155x3, 175x3, 200x3 + 1

Assistance:

Lat Pulldown: 90x15, 100x15, 100x16

Squat: 135x10, 135x10, 135x10, 135x10, 135x10

Chin Up: Unassisted 5, 5, 4


Very tired coming in - poor sleep this week. Ate a little more than normal today hoping for extra fuel. Still cutting. No real struggles. Onward.....

[codger]

5:00 warmup
9 x 125m sprint with 90 second rest between each.
6:00 cool down


Stagger back to the locker room again. I hope this HIIT thing is helping...it's tough.

HIIT is tough for me too, even if I limit it to a couple of times a week. Lately I've just been doing some pretty moderate steady state workouts on days when I don't lift. Looks like you're getting in a lot of great training.