Chessguy "HOG's" log.

[ChessGuy]

HOG = Hot Old Guy.

Age 60, fat, untrained here. Using modified Rippetoe Guide to Novice Barbell Training...

Oct. 23, 2012

Workout ‘A’

Hex bar Squats 3X5 +5 lbs.
Pushups 10 sissy. Challenging
Hex bar Deadlift 1X5 45 lbs.. +10 lbs.


Oct. 25, 2012

Workout ‘B’

Cold outside. Rainy. Lifted on porch outside. Leaky roof.

As they say "no rain, no gain". lol

Hex bar Squats 3X5 55lbs Add at least 5 lbs. 2.5 min. rest in between.
Standing Press 3X5 45 lbs. Add 0 lbs. 2 min rest. Bad form. Discouraging.
Bent Row 3X5 50 lbs. Add 10 lbs. Easy exercise.

I may have to use my fractional weights for the overhead press...I love those things!

JUST DO IT !!!

Cold outside. I work out on my unprotected porch. So f*** what.

3rd workout on modified Rippetoe.


10/28/2012
Workout 'A'

Hex Bar Squats 65X3X5 Add 5 lbs. Next workout
Hex Bar Deads 65X1X5 Add 10 lbs. Next workout.
Pushups...sissy kind. 10 reps.

Triceps shot.

Felt good. Sometimes we don't feel like working out but once the iron is in our hands...we can't stop.

Next workout, Tuesday. Can't wait to get a bench. Me and pushups don't get along very well.

Love this routine.

10/30/2012
Workout 'B'


Nailed it! Felt like crap before starting the workout. After the first set of squats, everything seemed easy.

Hex Bar Squat 75 lbs. X 3X5
OH Press 45 lbs X 3X 5
Bent Rows 65 lbs X 3X5

Add 10 to the squat and rows. Maybe 2lbs to press.

11/01/2012
Workout 'A'

Hex Bar squat 85X3X5
Bench Press 45X2X5, 1X10
Hex Bar deads 85X1X5

Felt good. Squats are beginning to involve glutes/hams. First time bench pressing in over 40 years.
Add an easy 10lbs to all next workout!


11/04/2012
Sunday

Workout 'B'

3X5X95 hex bar squat. Add 5-10 lbs next time
3X5x46 OH Press Add 1lb
3X5X75 Rows. Add 5-10 lbs

Squats are getting tougher.


11/06/2012
Tuesday
Workout A
Heck of a good workout.

3x5x105 Hex Bar Squats
2x5x55 Bench Press
1x10x65 Bench Press
1x7x105 Hex Bar Deadlift

Surprised I was able to add 10 lbs to Squat and 20 lbs to Deads. Felt great today. Maybe due to creatine?!

Just do it. A bad workout day is better than a do nothing day.

[ChessGuy]

Took a big step today, 11/8/2012. Ordered a power cage. I'm serious as heck. Going to get my weight in line and my strength up. I'll have to fight off the chicks.. lol

[Gene61]

Good job, starting your log. You are moving up fast! Don't be too greedy. Us old guys need let your joints and ligaments adjust as your muscles get stronger. What is the hex-bar deal? Just waiting for your power rack to use a regular bar bell, or is there some other issue?

[ChessGuy]

Good job, starting your log. You are moving up fast! Don't be too greedy. Us old guys need let your joints and ligaments adjust as your muscles get stronger. What is the hex-bar deal? Just waiting for your power rack to use a regular bar bell, or is there some other issue?

About 4 years ago I hurt my lower back really bad. I decided to load a 6x12 trailer by myself in Florida for my move to N.C. Well, by the time I got to Georgia, I could barely move. This was mainly the result of extreme inactivity since I'm a computer guy. It took 4 months to heal.
I also don't have a power cage yet. Ordered one today! So, using the Hex Bar sort of eases me into the squat and deadlift routine. My legs grow like a teenager's but my lower back is normal. When I start Squats again, I may have to drop down 20% or more from the Hex Squats. To me the most important thing is to keep advancing safely. Thanks.

[ChessGuy]

11/08/2012
Thursday
Workout 'B'

3x5x115lbs Hex Squat Add 10lbs
2x5x47lbs OH Press Add 1lb
1x7x47lbs OH Press
2x5x85lbs Pendlay Row Add 5-10lbs
1x8x85lbs Pendlay Row

7th time in a row adding 10lbs to Squat. when will it end? lol

Thanks for looking!

[Gene61]

I definitely get not having a rack. I started without one and the squats where very scary. In fact I haven't dumped a single rep onto the safety bars, but having them there makes a huge psychological difference.

[ChessGuy]

11/12/2012
Monday
Workout 'A'
9th workout.

3X5X125lbs. Hex Bar Squat Add 5lbs
2X5X65lbs. Bench Press
1X10X65lbs. Bench Press Add 10lbs.
1X5X125lbs Hex Bar Deads. Add whatever my Squat is.

This was supposed to be yesterday's workout but it rained and rained.
Ok, this was my 8th straight workout adding 10lb to my Squat. Add maybe 5 lbs. next workout.
Probably switching over to regular Deads next workout. Purchased an extra straight bar.

Thanks for looking.

[Mark E. Hurling]

How do you differentiate hex bar squats from hex bar deads? Do you mean doing them like stiff legged deadlifts with just a slight unlocking of the knees?

[ChessGuy]

For squats, my back is much flatter and my legs are further apart, and my hips much lower. I feel most of it in my quads.
For Deads, my form is exactly like regular Deads. I'll probably switch to regular Deads next time.

Thanks.

[ChessGuy]

11/16/2012
Workout 'B'
10th Workout

Was sick for 3 days.

Got my power cage!! First time regular squats in like 15 years.

3x5 Squat 95 lbs. Add 10 lbs. Dropped down from Hex bar squats to get my form squared away.
3x5 Press 48 lbs. Add 1 lb
3x5 BB Row 95 Lbs. Add 5 lbs.