44 yo training log, get stronger by eating more and training smarter

[wfairchild]

165 lb.
5'9"

Squat: 250
Press: 135
Deadlift: 320
Bench Press: 185

Did CrossFit from about 2007-2011. Then Dan John stuff or 5-3-1.

Sciatic episode November 2011 took about 6 weeks to cool off. Right side Gluteus medius radiating down rt. IT band, numbness in foot. Still feel it a little bit from time to time.

Andy recommended the 4 day split Mon-Tue Upper lower volume, Thu-Fri Upper Lower intensity.

[wfairchild]

Yesterday
Press 105 x 5 x 5
Bench Press 135 x 3 x 5
Pull-ups 11,8,8

Today:
Warm up: 500 meter row
waiters walks w/40# ~ 100 steps
suitcase carries w/60# ~100 steps
push-ups (10)
1 set of pull-ups (9)
Squat 185 x 5, 170 x 4 x 5
Power Clean 145 x 5 x 3
sit-ups
side bends 2 x 10 w/80#
curls
lateral raises

[wfairchild]

12/10/2103
warm-up: waiter walks, suitcase carries, goblet squats, row 500

Squat 5 x 5 185, 170 x 4 x 5
Power clean 5 x 3 x 145

Assistance:
Sit ups
GHR
side bends 80 x 1 x 10
leg raises

[wfairchild]

this was on the 12th
BP 5 x 1 170, 190 me, 185me, 175 w/pause, 180 5 minute rest
Press 3 x 5 x 85% 90# x 3 x 5 3 minutes
Side raise 15# 3 x 10
Front raises 10# 3 x 10
Pull ups 25# 3 x 5
Face pulls 3 x 20
Keg bench x 25
Ring push up x 7
Dumbbell row 25# x 50

[wfairchild]

5 x 1
185 x 5
235 x 2
255 x 2
265 x 1 15# PR (after watching this video from JTS)
260 x 1, 1

Deadlift
1 x 5 @ 275

[wfairchild]

Bp 150 x 5 x 5 3 min rest
Press 95 x 3 x 5
Chins 3 x as many 10,8,7,7
Nautilus Pec fly 5 x 10 95, 95, 95, 80, 80
Dumbbell row 40 x 3 x 15

[wfairchild]

Squat 175 x2 x 5, 180 x 4 x 5 (180 was easy for five, unlike last week)
PC 6 x 3 150#
Front squat 95 x 5 x 10
Calf raise 150 x 2 x 12, 135 x 13 first time
4 way neck 25# first time ever

[wfairchild]

Military press 5 x 1
135, 145, 140,140,140
Presses x 10 and behind neck
70/45
Bp 3 x 5 x 85% of 5 RM 135
CHINS 3 x 11,8,9
Cable rows 3 x 12 x 90

Resistance bf test = 16% at Blatt
170 lbs with clothes, no shoes

[wfairchild]

Warm up
95 x 8
135 x 5
185 x 3
Squat 5 x 2
225 x 2, 245 x 2, 250 x 2, 250 x 2, 240 x 2

Deadlift 1 x 5RM 285

Face pulls
Ohs 45 2 x 12
Dumbbell curls
Farmer carry 1/2 bw each hand

[wfairchild]

Should have warmed down after heavy deadlift yesterday. Right Gluteus medius really tight. Getting better as i move around.