Accountability Log, NEVER GIVING UP!

[TravisRatzloff]

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.

[TravisRatzloff]

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.

[TravisRatzloff]

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.

[TravisRatzloff]

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.

[TravisRatzloff]

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.

[TravisRatzloff]

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

[TravisRatzloff]

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.

[TravisRatzloff]

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.

[Timeah]

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.

[TravisRatzloff]

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