fiftyfit
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Friday 12/8/23 Pulldowns 105/5 125/8 SB sqt bar/8 95/5 115/3 130/5 Press bar/5 57½/5 5 5 Thick bar row 78/5 88/15

Cycle 1, week 2...65, 75, and 85 percent, all for five rep sets. I've adopted a plan from Wendler's book, two days a week, just one main lift per...

Thanks for your reply. I can't do chins, but pulldowns sure seem a good way to loosen up before doing any other work. My grandson always does some...

Tuesday 12/5/23 Trap Bar DL 135/5 155/5 185/5 205/3 BP bar/8 75/5 85/3 95/5 5 3 Pulldown 105/5 115/5 125/5 Belt sqt 135/15 150/12 EZ bar curl...

Happy Birthday. I'll be 74 on the 16th. It great to still be working out in our 70s

Sorry to read this Mr.B. Get well soon.

Glad to see you are getting your WOs in. As far as the Super Slow reps, they sure seem to at least maintain muscle mass. As far as strength...

My first week of 531 for powerlifting is in the books, and went well, though I do dislike having to squat over five reps. My bad shoulder is giving...

Get well son Shugg. Let's hope the new year is better

Do you do the rows and SLDL before the DL to serve as WU for the heavy work? Your program seems like something I'd like to try myself.

Friday 12/1/23 SB SQT bar/5 75/5 95/5 115/5 125/5 Press bar/5 55/5 5 5 Axle bar bent over row 67/5 77/5 87/5 I did reps at a normal speed...

Nice work Mark. I have a similar belt sqt setup on my rack. I've been doing super slow for awhile but am going to go back to normal speed. I may use...

Nice work as usual. Did you go from 165 to 320 on the sqts?

I had to cut everything short, my friend and I both had dr's appointments, mine a first visit to the VA clinic here in Burlington. I just got the...

Tuesday 11/28/23 Belt sqt 150/6 Bench Press 80/6 Pulldown 105/6 Trap bar SLDL 150/8 Lat raise 5/8 Tricep pullover 15/15 Calf raise and grip...

I did my first (FULL) conditioning/grip workout this morning in ages. We have a small storage room in the parking garage of our condo, but I have...

That's right Jerry, just like Dr Ken always preached, the basics always work if we do. I envy you having known him, I learned a lot from his articles...

Thanks, I trying to get him to understand he doesn't have to spend hours in the gym. And when he has more responsibilities just keep doing what you...

Wow Jerry, sounds like your grandsons doing great...I think he has a good role model and mentor. I can remember doing 20 rep breathing squats with...

Nice work as usual. I sure know how the weights feel heavier as the years roll on,no matter what anyone says. I've been training my grandson who...

I decided to test my BP and SQ today, so I can setup my first cycle of 531. In retrospect, I could have used another day of rest, but it's done....

Thanks Mark, I hear you about trying to maintain and hold onto what we did just a few years ago. Following my dad's long down slide and passing, I...

Hey Mark, I see you've been doing 531 for awhile now, just wondering how effective you're finding it. I've been studying the powerlifting version...

I'm hoping to compete again early next year, so to that end, decided to test a couple lifts today so I can work-up a meet cycle. I expect the first...

Nice to see you back. Happy Thanksgiving.

Sometimes you have to do what your mind and body tell you. Have a Hsppy Thanksgiving!

Wednesday 11/23/23 SB sqt 100/8 Nautilus chest press 47½/7 Nautilus pulldown 52½/8 Tricep presssown 35/5 EZ bar curl 50/5 Trap bar shrug 140/5...

I had a busy day yesterday, so wasn't able to get to my workout till last evening. I prefer getting my workouts done first thing in the morning. It's...

Thanks Jerry, I do miss the complexes, but especially the grip work...hard as it was, I enjoyed it and got some unique development in my forearms...

Sounds like a good plan. I read something like this in the book I have Gray Hair and Black Iron. I know know Ripp is against doing anything but...