Tues, 31 Jul 18
Bench: 135x10, 185x2x5, 205x5, 225x4, 225x2, 225x1, 185x3x8,
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165x3, 175x2, 185x1, 200x1
I decided to focus on the OHP today. So I did a bit of volume work on the bench, and went to a 1RM on OHP. I got a little dizzy on the 185 and 200, but just took a knee and was fine. That was really pushing the limits of my CV system.
I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
Tuesday, July 31, 2018
Monday, July 30, 2018
Deadlifts (435 1RM)
Mon, 23 Jul 18
Deadlifts: 225x5, 315x5, 365x5, 405x3, 425x2, 435x1, 405x3, 365x5, 315x10
Wow! Just fantastic. I really had a good day today.
Wow! Just fantastic. I really had a good day today.
Friday, July 27, 2018
Mixed
Fri, 27 July 18
Curls : 50x2x10, 60x2x10, 70x2x10
Single arm rope press down : 17.5x10, 22.5x10, 27.5x10, 32.5x10, 27.5x2x5
Dual pulley pulldown : 50x10, 60x10, 70x10, 80x10, 70x10
Smith Machine Seated OHP : 50x2x10, 70x10, 90x10, 70x10, 50x2x10
Single arm rope press down : 17.5x10, 22.5x10, 27.5x10, 32.5x10, 27.5x2x5
Dual pulley pulldown : 50x10, 60x10, 70x10, 80x10, 70x10
Smith Machine Seated OHP : 50x2x10, 70x10, 90x10, 70x10, 50x2x10
I didn't feel much like doing legs again today, so I just did some shoulder and arm focused work. The Smith OHP were pretty hard as my arms got pumped really fast, and burned out quickly. I did the reps shoulder width grip and down to sternum level. By the 90 set I was getting pretty pumped and fatigued and had to keep dropping the weight. I couldn't even reach the back of my neck when I was done to adjust my headphones lol.
Bench
Thurs, 26 Jul 18
Bench: 135x8, 185x5, 205x5, 225x3, 235x1, 245x3x3
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165, 175, 185
This was a great session. The 3x3 sets flew up. The OHP was superb.
Bench: 135x8, 185x5, 205x5, 225x3, 235x1, 245x3x3
OHP: 95x5, 115x5, 135x5, 145x5, 155x5, 165, 175, 185
This was a great session. The 3x3 sets flew up. The OHP was superb.
Wednesday, July 25, 2018
Squats
Weds, 25 Jul 18
Squats: 135x5, 225x5, 315x2x5, 335x5, 355x3x5
I added an extra set at 315 and added another rep to the top sets of 355.It wasn't grindy, but it was hard work to make that last rep! Next week 375x3x3, 3x4, 3x5 if all goes well.
Squats: 135x5, 225x5, 315x2x5, 335x5, 355x3x5
I added an extra set at 315 and added another rep to the top sets of 355.It wasn't grindy, but it was hard work to make that last rep! Next week 375x3x3, 3x4, 3x5 if all goes well.
Bench
Tues, 24 Jul 18
Bench: 135x8, 185x5, 205x5, 225x5, 235x3x5
DB Rows: 100x3x10
DB OHP: 40x6x8
Good workout! I brought the bench up by 2 reps per set rather than 1. I couldn't get the smith machine so I did DB OHP for a lot of reps. I"m still working on grip strength - I've dropped down to the 150 lb grippers and am repping out as many sets of 10 per hand as I can remember, usually about 5 or so per hand per day.
Bench: 135x8, 185x5, 205x5, 225x5, 235x3x5
DB Rows: 100x3x10
DB OHP: 40x6x8
Good workout! I brought the bench up by 2 reps per set rather than 1. I couldn't get the smith machine so I did DB OHP for a lot of reps. I"m still working on grip strength - I've dropped down to the 150 lb grippers and am repping out as many sets of 10 per hand as I can remember, usually about 5 or so per hand per day.
Monday, July 23, 2018
Deadlifts
Mon, 23 Jul 18
Deadlifts: 225x5, 315x2x5, 365x2x5, 405x2x2, 425x1, 365x5, 315x5
Fantastic session. I was actually going to squat heavy today, but forgot my knee sleeves again. So I decided to deadlift instead. I smashed 405 without issue and might have had another single at 425 or even a 435 in the tank, but had strained my left lat on one of the 365 sets where it connects to the underside of the shoulder and didn't want to risk a more serious injury.
Saturday, July 21, 2018
Full body
Sat, 21 Jul 18
Squats: 135x10, 225x5, 265x5, 315x5
Bench press: 135x4x8
CGBP: 135x4x8
Triceps extension: 40x5x10
Leg extension: 115x8x10
Shotgun rows: 30x10, 42.5x10, 50x10, 60x2x10
Bench press: 135x4x8
CGBP: 135x4x8
Triceps extension: 40x5x10
Leg extension: 115x8x10
Shotgun rows: 30x10, 42.5x10, 50x10, 60x2x10
I was off a few days, so I decided to squeeze a big session in on the weekend. I also didn't have any gear with me at all. So no belt, shoes, wrist wraps, or knee sleeves - just me and sock feet.
Wednesday, July 18, 2018
Deadlifts
Weds, 18 Jul 18
Deadlifts: 225x10, 315x5, 365x5, 405x5x1, 365x2, 315x1
The session went well. I was pretty tired at the end and didn't really get into drop sets.
Tuesday, July 17, 2018
Bench
Tues, 17 Jul 18
Bench: 135x10, 185x5, 205x5, 225x5, 235x3x3
DB Rows: 100x3x10
Smith Machine Seated OHP: 50x10, 60x10, 70x2x10
DB Rows: 100x3x10
Smith Machine Seated OHP: 50x10, 60x10, 70x2x10
Wasn't bad. I used my homemade slingshot on the bench. My shoulder didn't complain today. The rows seemed heavier today.
Monday, July 16, 2018
Squats
Mon, 16 July 18
Squats: 135x5, 225x5, 315x5, 335x5, 355x3x4
No problem. Fast moving. Added a rep to the last warmup set and a rep to each of the work sets. On Friday I didn't do much of anything - I tried to bench but my shoulder was bugging me, so I did some smith OHP and a bunch of hypertrophy work with cables. Plenty of work, but nothing super heavy.
Squats: 135x5, 225x5, 315x5, 335x5, 355x3x4
No problem. Fast moving. Added a rep to the last warmup set and a rep to each of the work sets. On Friday I didn't do much of anything - I tried to bench but my shoulder was bugging me, so I did some smith OHP and a bunch of hypertrophy work with cables. Plenty of work, but nothing super heavy.
Thursday, July 12, 2018
Squats
Thurs, 12 Jul 18
Squats: 135x5, 225x5, 315x5, 335x4, 355x3x3
The squats themselves weren't that hard. I mean, they weren't easy as warming up, but not grindy. That being said, the back pumps were horrendous today. I had gastric reflux again last night, and didn't get enough water this morning. My lower back was so tight it was ridiculous.
I tried to do some RDLs on the Smith, but my back couldn't handle any more work.
Tuesday, July 10, 2018
Bench
Tues, 10 Jul 18
Bench: 135x10, 185x5, 205x5, 225x5, 235x2x1, 225x5
Dual pulley pulldown : 50x10, 60x10, 70x2x10, 60x10, 50x10
Seated smith machine OHP: 90x2x5, , 110x2x5, 130x2x5
Triceps press : 100x4x15
My shoulders weren't feeling very good today, benching the 235 was superhard. I decided to pass on the heavy bench today.
My shoulders weren't feeling very good today, benching the 235 was superhard. I decided to pass on the heavy bench today.
Monday, July 9, 2018
Squats
Mon, 9 July 18
Squats : 135x5, 225x5, 315x5, 335x3x5
The squats weren't too hard, but I had acid reflux late last night and early this morning, and felt like deep fried dog crap. Anyhow, made it through, so I'll add a bit more weight to the bar and drop back to 3x3.
The squats weren't too hard, but I had acid reflux late last night and early this morning, and felt like deep fried dog crap. Anyhow, made it through, so I'll add a bit more weight to the bar and drop back to 3x3.
Friday, July 6, 2018
Upper body
Fri, 6 Jul 18
OHP : 95x5, 115x5, 135x5, 145x5, 155x5, 165x5, 175x1, 175x2, 175x3
DB Rows : 100x3x10
Dual pulley pulldown : 60x3x10
DB Rows : 100x3x10
Dual pulley pulldown : 60x3x10
Triceps press: 100x4x15
Phew! That was a good session. I was a little lightheaded on the OHP top sets, but really, they were on the heavy side. I was shooting for a set of 5, but had to re-evaluate that once I did the first rep.
Thursday, July 5, 2018
Deadlifts
Thurs, 5 Jul 18
Deadlifts :225x5, 315x5, 365x3, 385x2, 405x1, 425x1, 435xF, 415x1
I tried to break the 435 off the floor three times. By the time I was done that I did another 415 single and was completely baked. That being said, it was better than my last day, and I'm pretty sure that the 435 isn't far off. On a side note I've started some grip training with a 250 lb gripper. I can move it about an inch so far lol. I also did some plate pinches yesterday with 2 tens in each hand for three sets until failure. (about 30 secs or so). My forearms are looking a bit smaller. (at least to my eyes).
Wednesday, July 4, 2018
Bench
Weds, 4 Jul 18
Bench : 135x10, 185x5, 205x5, 225x5, 235x3x4
Triceps pushdown : 50x10, 60x10, 70x10, 60x10, 50x10
Seated smith machine OHP :50x5, 90x2x5, 110x2x5
The bench was pretty heavy, the last rep was slooooooow. I think I may only go up 5 lbs on the next bench increment. That being said, I should be benching again Friday, so we'll see how it plays out.
The bench was pretty heavy, the last rep was slooooooow. I think I may only go up 5 lbs on the next bench increment. That being said, I should be benching again Friday, so we'll see how it plays out.
Tuesday, July 3, 2018
Squats
Tues, 3 July 18
Squats : 135x5, 225x5, 315x5, 335x3x4
Went well. They were hard but smooth. The first three sets warming up were ATG with a dead stop at the bottom. The work sets were controlled. I was getting some fat pinch from my belt, which I didn't enjoy. I hate that time when your fat gets a little looser and pinches up.
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