Accountability Log, NEVER GIVING UP! Accountability Log, NEVER GIVING UP! - Page 11

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Thread: Accountability Log, NEVER GIVING UP!

  1. #101
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    Nov 2019
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    • wichita falls texas december seminar 2020
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    Week 27, 8/3/20, 11am, w/ Partner

    Squat - OFF

    Press (140) 5, 5, 4

    Wtd Chins (60) 5, 5, 5

    Vested Hills
    4:18, 6:26, 4:06 (interval on last)

    Worked on pulling deck off in the afternoon. Back is killing me, supposed to play golf with brother tomorrow.

  2. #102
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    Nov 2019
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    Week 27, 8/5/20, w/ Partner

    Warm up
    Extra Shoulder Warm up

    5-3-1 Bench Cycle 1C,
    Calculated Warm - 135, 195, 255, 280
    (300) 1, (240) 5, 5 <-- End of Cycle

    Supinated Barbell Row 135
    (185) 5, 5, 5

    BW Squats 5x10

    Work out was tiring. Played golf with brothers yesterday. That was tiring since I put very little effort into that Aerobic energy system. Had a blast. Still tied my Bench PR, looking forward to Cycle 2 for bench and trying 305 for new PR. I think I could have done it today. But I am old and wise. (Said no wise man). I like to hit PR's that feel like about 95-98% of actual 1RM. I am hoping to that will keep injuries out of the picture.

  3. #103
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    Nov 2019
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    Week 27, 8/7/20, Noon, w/ Mom

    Band Warm up

    Press 95, 115
    (140) 5x3

    Dead 135, 225, 275, 305
    (335) 5, (255) 5, 5

    This dead lift working set is a PR for me. Pre-covid, we were at (330) 5, this felt easier. I am convinced it is because of the 2 back-off sets we have been using to add a little volume.

  4. #104
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    Nov 2019
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    Week 28, Monday 8/10/20, 11 am, w/ partner

    Warm up

    5-3-1 Bench Cycle 2A,
    95, 135, 185, 225
    (260) 5, (245) 5, 5

    Wtd Chins (65) 3x5

    Walked the block.

    3-5 hours of sleep. Little girl had nightmares, it was a rough night.
    Still able to get my reps. I am relying heavily on the confidence I have that I can hit the bigger numbers on days that I am not feeling great. I feel like this is a turning point for me. The 315 board press (yoga block) a few weeks ago has driven me hard to achieving more on the bench press.

    I have pretty much given up on the squat again for a while. Thinking about getting a safety squat bar, if anyone reads this and has experience with them please let me know your thoughts. I know there are a few that i follow that use them. I need to reach out to those guys.

  5. #105
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    Nov 2019
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    Week 28, 8/12/20, 11 am, w/ Partner

    Treadmill Warmup 3.2 mph / 4 incline, 10 min.

    Squat (vested) 5x10
    + 5x10

    Press 95, 115
    (145) 5x3 <-- next session (145) 3x5

    Barbell Row 115, 165
    (185) 5x10

    Cool Walk

    Notes:
    Press - I am going to move to a 5x3, then 3x5 before adding 5 lbs. Then 5x3 --> 3x5, then add weight.

    Bar Row - Decided to move to 3x10 on these to help drive up weight on the dead lift, moving up 5 lbs per session (i am working this in 1 day a week)

    FYI. Programming change. M - Wtd Chins, W - Bar Rows, F - Heavy Dead lifts with 2 Back off sets. So far this is working very well to help drive up the weight on dead lifts. I am actually looking forward to dead lifts on fridays again. I was dreading them for a while.

  6. #106
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    Nov 2019
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    Week 28, 8/14/20, 11 am, w/ Partner

    No warm up

    5-3-1 Bench Cycle 2B,
    115, 165, 225, 245
    (280) 3, (245) 5, 7

    Dead lifts - 135, 205, 275, 315
    (345) 5, (260) 5, 5

    Unvested Hill Walk x 1

  7. #107
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    Nov 2019
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    Week 29, 8/17/20, w/ partner

    Warm up

    Squats (vested) 4x15

    Press 95
    (145) 5, 5, 5

    Wtd Chins
    (70) 5x3

    Cardio
    Alternate
    Slam Balls (25) 5
    Clearance Jump Squats (BW) 5
    10 Sets, about 7 min.

  8. #108
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    Nov 2019
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    Week 29, 8/19/20, 11 am. w/ partner

    Bench 5-3-1 Cycle 2C (end of cycle 2)
    115, 185, 245, 285
    (305) 1 PR , (245) 5, 7

    Barbell Row - 135
    (190) 3x10

    ISO Farmers, Alternate with Partner
    (55) 10 sets

    Really happy with this PR. like I have said before, this felt like about 95%. I do not like to put it all out there at 47 years old. I will take my time and in 2 weeks (3 bench sessions) hit my 310.

  9. #109
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    Oct 2018
    Location
    Wollongong, Australia
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    102

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    Great work. At 47, you are not old mate.

    Can't help but feel you are placing a mental block on yourself. Though I appreciate the conservative approach.

    No reason you cant aim High.

    Remember Dave Ricks is 61.

  10. #110
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    Nov 2019
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    168

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    starting strength coach development program
    Quote Originally Posted by Timeah View Post
    Great work. At 47, you are not old mate.

    Can't help but feel you are placing a mental block on yourself. Though I appreciate the conservative approach.

    No reason you cant aim High.

    Remember Dave Ricks is 61.
    Thanks!

    Week 29, 8/21/20, 10 am, w/ Partner

    Warm up

    Press - 95, 135
    (150) 5x3

    Dead lifts - 135, 205, 285, 315
    (355) 5, (265) 5, 5

    Unvested Hills x 2, light jog / walk

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