91BlckGT "Midlife Crisis" Training Log

[91blckgt]

Press 45x5, 65x5, 75x4, 90x3, 100x2, 107.5x1, 117.5x1, 127.5x0,1 (had to push press up the last rep. grr), 105x5x3
LTE 35x10, 60x12x3
Face Pulls 30x25x2
EZ curls 60x12x2

[91blckgt]

Ran again. 12 1/4 miles laps with 2 min walking. Alternated 7 / 7.5MPH sprints, all at 2% incline.

[91blckgt]

Yes, return of LP. I love the 4 day LRB split, but there's too much time between the lifts, and I want to bump my 5 main lifts up back to near pre-cutting levels, so 2-3 weeks of LP should do the trick. This time I'll be including some light/moderate assistance exercises in the 2x10 range 4x a week to support the two compound days.

Squat 45x5x2, 80x5, 120x3, 155x2, 190x5x3
Bench 45x5x2, 75x5, 110x3, 140x2, 170x5x2
Clean 35x8, 55x5, 65x3x2, 75x3, 85x3x3
Bulgarian Split Squats: 25 reps per leg
Tricep Rope 30lbx12, 40lbx12
Barbell Curls 35lbx25, 55x12

[91blckgt]

Pull Ups bw(156.5lb)x5 PU, +25lbx5 PU, +25lbx5 CU, +30lbx5 CU, +35lbx4 PU (new PR!)
LTE 45lbx10, 65lbx10x2, 65lbx12
Face pulls 30lbx10, 40lbx10x2
Barbell Curls 51lbx10, 71lbx10
Hammer Curls 25lbx25 reps

[91blckgt]

Squat 45x5x2, 85x5, 125x3, 160x2, 200x5x3
Press 45x5x2, 60x5, 80x3, 95x2, 110x5x3
Deadlift 125x5, 155x3, 185x3, 210x2, 241x3x3
Shrug 85x20, 95x20, 105x15

Now I remember why I went to a 4 day split. Ungh.

[91blckgt]

Close Grip Paused Bench 45x7x2, 105x5, 120x4, 145x3, 160x2, 185x1
LTE 45x10, 70x12x2
Barbell Curl 45, 85x10*, 75x10

*Oops. I thought I racked up 75, didn't count well. I thought it felt heavy during the set...

[91blckgt]

Going to switch back to a 4 day split with only 2 big lifts a day.
1: Squat / Clean / Curls / Tri rope
2: Press / Bench / LTE / Curls
3: Squat / Deadlift / Shrugs / Rope+Curls
4: Press / Bench / Pull Ups / LTE / Curls




Squat 45x10, 85x5, 130x2, 170, 210x5x3
Clean 45x3x2, 55x3, 70x2, 85x1, 95x3x4
Rope 25lbx10, 45lbx10, 35x10 (NOTE: Don't go too heavy)
Barbell Curls 35lbx30, 55x8 (NOTE: Want to reduce frequency here)

[91blckgt]

Press 45x10, 60x5, 75x3, 90x2, 105x5x3, Close grip: 75x5
Bench 45x10, 80x5, 110x3, 145x2, 175x5x3
LTE 45x10, 75x12, 75x11
Barbell Curl 35x10, 85x10, 85x6

[91blckgt]

Crunch -> HLR circuit
Crunches 10,15,20,15,10
Hanging Leg raise 5,5,5,5

TRP -> Hammers
Tricep Rope Pulldowns 30lbs: 5, 8, 10
Dumbell Hammer Curls 25lb: 5, 10, 10

Walking: 32min

[Rherington]

Why did you split it that way? I prefer one lower and one upper per day. Squat/bench, deadlift/press. This way I get fresh start to each lift and I can move more weight because I have not taxed those muscles. But I am old.