6/8/2016 p.m.
T-bar rows
3PX10
3P+25X10
4PX10X2sets,6X3sets,4X3sets,6.
Notes:
The second set of 10 reps was really rough so I decided I needed back off a little and get some volume. Good session.
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6/8/2016 p.m.
T-bar rows
3PX10
3P+25X10
4PX10X2sets,6X3sets,4X3sets,6.
Notes:
The second set of 10 reps was really rough so I decided I needed back off a little and get some volume. Good session.
6/10/2016
Bench
135X10
155X10
185X10,7,4,5X3sets,6,5X2sets
Standing Overhead Press
70X15,12,12,10
Tricep Pressdown
70X12,11,10,9
Notes:
Third set on the bench I realized I grabbed it wide so I shut it down. At 9 sets my shoulders were sore so I shut it down there. So at 5 days of recovery the 11 working set experiment proved to be way too much. Benching in 9 days again we'll see how the shoulders feel then with the 9 working sets. Spine was solid. Did grab 2 more reps in 9 sets than last time..baby steps. Got a real nice pump with on the triceps on the pressdowns. I have substituted walking for the running for now because bumping the deadlifts up to 315 for volume, I don't want to add any stress to the hips and knees. Solid on the meal plan.
6/12/2016
Squat
135X10
185X10
225X10
275X6,4X3sets,3X3sets
Calve press on Leg press machine
340X10
360X10,7X4sets
Notes:
Good progress on the Squat. Spine was real achy this morning, so I stretched it good and just focused on staying tight. Everything is going real good right now except for the Bench. Shoulders were achy as hell after the Friday Bench/Pressing session. Been keeping the meal plan at 1850 and it sucks. Last night I grabbed a bowl of ice cream and was sitting at the desk and entered my dinner and realized I didn't have the calories for the ice cream so I put it back. Fit by the 4th!
Wow! Now skipping ice cream! That's even more dedication than skipping the pizza and apple fritters, good job man!
6/14/2016
C.G.Pulldowns
160X10
180X10,9,7,6,7,7,6,6,7
Curls
80X7,8,7,7,5
Weighted incline abs
50lbsX5,4,4
Notes:
So last session on the pulldowns @180 I got 62 reps with 10 working sets and this time 65 reps with 9 working sets. Very excited about that progress. Last time that I did pulldowns was 8 days ago. One of the things I was noticing is that I was stalling badly on the bench which wasn't making sense as everything else has been moving along, but when I considered the programming I suspected that in my frustration to bring the bench up I was basically over training. I also noted that I had stalled out a bit when I was going after the the stack on the pulldown and I suspected overtraining there too because I was doing the pulldowns on the bench day so they both got bumped up in terms of frequency. Just doesn't make sense to hit the pulldowns every 5 days when I'm also doing rows on the deadlift every 9 days. Shoulders have already calmed down and are feeling more sound so we'll get back on the bench tomorrow. Weight isn't really budging but the bodyfat scale says I'm leaning up. I may be reaching. Thing is that I'm getting stronger on this 1850 calories/day meal plan, so I'm not going to eat less. It just may take longer and if that's the case so be it.
6/15/2016
Bench
135X10
155X10
185X10,7,5X4sets,6X2sets
Tricep Pressdown
70X10
85X6X2sets,4,5,4,5,3
Notes:
2 more reps than last time on the 8 working sets. On the 8th set the left shoulder started getting achy and lockout was a grind. Decided to skip Overhead press actually I'm going to leave it out for a while and just focus on the bench. I did not feel fully recovered. I want to see now with only 8 working sets and no pressing how this programming works, basically replicating what has worked for me on my other lifts. Bench again Sunday, Deads and Rows on Friday.
6/15/2016
2 mile walk X 3 rounds.
20 days to go. Ramping up for the final push.
Fit by the 4th.
6/17/2016
Deadlift
225X10
275X10
315X10,8,7,6,5X2sets,4
Notes:
315X10! On the 1st rep I knew I was getting 10, I actually think I had one more but I knew it would cost me a lot of volume so I saved it. Sticking with the drill just grabbing a few more reps each time working towards 5 sets of 10. It'll take a few months. Slow and steady.
Weight is coming off, but the 6 miles of walking on Wed made my right knee a little stiff, so I'm not going to do that again. Max I'll do is 2 in the morning and 2 at night.
6/17/2016 p.m.
T-bar Rows
3PX10
3P+25lbsX10
4PX10X2sets,7X3sets,6X3sets
Notes:
4 plates still feels real heavy. I was a little burned out from the morning deadlift session so the first 2 sets of 10 were killer. But after that I was able to go after it.
6/19/2016
Bench
135X10
155X10
185X7X3sets,6X3sets,5,6.
Tricep work-Various
Notes:
4 days since last bench session could have used another day. Worked on form inside the rings. Needed to tuck the elbows in a little, I've benched wide for so long and this doesn't quite feel natural, yet, but it's getting there. Only grabbed 1 more rep. Shoulders felt better. We go again in 5 days.
You train very well. I especially like the balance between the weightroom and the roadwork.
6/22/2016
Squat
185X10
225X10
275X8,6,4X4sets,3
Calve Press on Leg press machine
360X10,9,10,6
Notes:
Monday morning I woke up wrecked. My feet were hurting, knees felt wobbly, general malaise, achy all over. I think the 6 miles of walking last wed, 4 miles last friday and the 2 on Sunday coupled with the increased volume in my training pushed me over the edge into over training. I thought about deloading but didn't want to so I decided to do nothing for 2 days and see if I could recover. And I did. Squat session went great. Grabbed 6 more reps with 7 sets at 275, nice jump, very happy. But it did cause me to reevaluate and I am dropping the fit by the 4th push. It was just too many masters. My primary focus is to build strength the secondary focus is to be lean. Adding the third component was just too much. An occasional run is fine. Adding 20 miles/week of running/walking does not support what I am doing here.
After the workout I drove out to the Tractor supply and picked up a horse stall mat This afternoon I'm helping a buddy with a basement setup, giving him my old bar, a couple plates and all the smaller weights I really don't use. Very excited about pulling him into this.
6/22/2016 p.m.
T-Bar Rows
3PX10
3P+25X10
4PX10
4P+25X4X4sets
4PX8X3sets
Notes:
Scheduled for Pulldowns tomorrow but I have a conflict so put in a late night session of rows.
6/24/2016
Bench
135X10
155X10
185X8,7,8,7,6,5,6,6
Tricep Pressdown
70X15,15,12,10
Notes:
Grabbed 3 more reps @ 185 on the 8 sets. Shoulders are feeling much better. Triceps are getting stronger.
6/26/2016
Deadlift
225X10
295X10X3sets,9,6X4sets
Notes:
The replacement 45lb plates haven't arrived yet so I only have 4 45s, 2 35s and 2 25s. So it was either 295 or 345 and as I tweaked my erectors Squatting on Wed I decided to play it safe and get some volume at 295. 8 sets 63 reps, I'll take it.
6/26/2016 p.m.
T-bar
3PX10
3P+35X10
4P+15X5X5sets
4PX9,9,8
Notes:
Got to get the pulldown accessory day back in sequence.
6/29
Bench
135X10
155X10
185X10,7,5X6sets
Tricep Pressdown
80X14,12,8,8
Notes:
Everything is going great, except the bench. The first set of 10 at 185 burned me out and after the second set I decided to stick with sets of 5 because I was worried I'd have to drop to sets of 4. I'm not really sure what is going on. The shoulders aren't perfect but they're largely healed, spine feels good. But almost a month into this and I feel I've gone no where. But I'm going to stick with it a little longer. It feels like it's an endurance issue. Maybe in my haste to bring up the bench I didn't do the foundational work that I did on the other movements. But I'm not sure. I've been thinking back to when I actually had a good bench and I vaguely remember that the higher reps didn't work for me on the Bench. The only positive is that things are healing nicely and I didn't have to drop the bench completely.
7/1/2016
Squat
185X10
225X10
275X10,6X2sets,5,4X3sets
Calve Press
360X10,8,8,7
Notes:
275X10 had me sucking wind pretty good. Just keep grabbing reps.
7/3/2016
Close Grip Pulldowns
160X10X2sets,9,8,7,6X3sets
Curls
70X10X4sets,7
Weighted Incline abs
35lbsX12,9,6
Notes:
Woke up with a sore throat, congested, scratchy eyes and my foreams lit up. Went anyway. It especially sucks because starting this past friday I was looking a 4/5 days off and going to make this a workout weekend. Been almost 3 weeks since the last pulldown session, got some good volume to get this thing rolling again. Abs are keeping strong from the deads and squats now, didn't lose much on the curls either. Don't know what I weigh as the batteries went on the Scale but on the Friday Squat session I was a notch lower on the belt. I don't think I've lost any weight though, but my legs are definitely bigger from the volume on the deads and squats, so a little leaner for sure.
7/4/2016
Bench
135X10
155X10
185X10,8,7,6X5sets
Tricep Pressdowns
75X15,11,9,9
Notes:
Still feel like crap but went anyway. Better Bench day. Shoulders aren't perfect but continue to heal. Starting to find the groove. Triceps getting stronger. Going to stick with the drill trying to grab a few reps each session working towards 5 sets of 10. Putting in the work to build a solid foundation at 185 before moving up.
Happy 4th!
7/6/2016
Deadlift
225X10
275X10
315X10,8,7,3
Notes:
Grip issues, not sure why. Shut it down on the 4th working set because I was going to rip the calluses. Maybe from the pulldown/ bicep day that I hadn't done in 3 weeks and I wasn't recovered. Pissed off, 315 felt light.
It's still strong work. Volume like that on deads would kill me.Quote:
Originally Posted by Buckfever
Quote:
Originally Posted by Buckfever
Don't get pissed but I'm going to suggest gloves when that occurs. It happens quite often to me the chalk sucks out all the oils out of your skin. My fingers start to split.
Guys I appreciate the support. I was pissed because I was going to get 12 @ 315 it was just flying up and then at 10 when the grip was done, it was so disappointing. On the second set I got 9 up but the grip was slipping at the top. Third set I got 6 and the grip slipped putting it down so I had to reset to get the 7th rep. On the 4th set after I got 3 reps up I could feel the deep knurling of the Texas power bar digging and at least I had the good sense to call it.
Anyway I've been consistently pulling since December and have had a grip problem only twice. The smart thing though was when I was loosing the grip I put it down to not rip the callouses and then potentially lose time having to wait for the callouses to heal. It's fine I'll be fresh for the Squat on Sunday. By the time I deadlift again the programming will be back on track and it shouldn't be a problem.
But it was a little tough to deal with. I literally had to tell myself, "just stop". Because you feel it in the warmups that the power is there and your mindset shifts towards getting it and it's not that easy to let it go.
7/8/16
Bench
135X10
155X10
185X11,8X2sets,6X3sets,5X2sets
Notes:
Burned them out pretty good. Shoulders are feeling more sound, I say that because at the completion of the bench, they don't feel that banged up. My sense is that if I just put in the work at 185 for another six weeks and lay a good foundation I should be able to move up soundly from there. I might be completely full of shit but it feels like the volume is developing the stability muscles of the shoulder and making them more sound.
7/8/2016 p.m.
T-bar rows
3PX10
3P+25lbsX10X7sets
Notes:
The right forearm lit up a little by the elbow. Probably why I was having grip problems on the pulls. Thought about skipping the rows altogether and I may have to but I decided to try to work through it so I reduced the load and upped the volume. Went pretty good.
"It's beachy" she said. I was talking to the wife of a buddy of mine about vacation venues, one of her favorite topics as are all topics that have a materialistic element that give her the opportunity to convey status. But she made it a point to imply that a particular venue would not be well suited for me as "it's beachy". I guess she couldn't hide her angst and the best she could do was a backhanded complement. Look I understand that she's offended that I don't find her attractive and good on her, what ever she needs to do to get by. But the words did resonate with me, because I do want to be leaner, more "beachy". 191 this morning, I keep bumping up against that wall, got to bust through it. Not looking for anything massive here, just want to get down to 187. I'm not saying its sound reasoning, can't always explain where the motivation comes from but, "It's beachy".
Stick with it and you'll get there. And I wouldn't pay to much attention to her she sounds like a "beach".
7/10
Squat
185X10
225X10
275X11,8,5,4X4sets
Calve pressXlots
Notes:
Burned them out pretty good. Forearms are feeling better so backing off on the load on the rows worked out pretty good. Programming wise I think things are pretty good.
The only thing missing is the overhead press that I will add back in about 6 weeks.
isn't that the name of a jimmy buffet song. sounds like you're well on your way to your goal of 187. whats next kemosabe?Quote:
Originally Posted by Buckfever
Just what I'm doing, grabbing a rep or 2 each workout and safely building. Stick with it for a year. If I was younger I'd move up faster, but this is fine.Quote:
Originally Posted by spartan300
Quote:
Originally Posted by Buckfever
I'm sorry but i have to ask, do you know about deloading and cycling?
That sounds like a great goal to me. It's one thing to have a great deal of muscle power, but feeling confident with the shirt off on the beach is an awesome feeling. Right now, I'm not feeling beachy myself, but I know that once I set foot onto that path, it doesn't take long. Most of it is diet discipline and extra cardio work.Quote:
Originally Posted by Buckfever
I've known women who were like that over the years and they do have a way of getting under the skin. They take their own insecurity and project their crap onto everyone else. Hang in there!
I do.Quote:
Originally Posted by spartan300
I don't want to be misunderstood, I'm faithfully married 29 years. But I do like women and I tend to be flirtatious, my wife protests that I act as though I'm available. This particular situation, I just happen to not find her attractive as she's not at all my type and she's a narcissist, so that I don't find her impacting kills her. And I'm definitely not innocent here. LOLQuote:
Originally Posted by tzone
Her "beachy" comment had nothing to do with my appearance. I just find motivation where I can find it. But yeah the "Beachy" aspect is a part of it though, I mean look at what Eliason accomplished, I find that motivating. The second part of it which is really the main driver is the strength to weight ratio. I have these ratios in my head. Squat 4 sets of 4 @ double bodyweight, Bench 1.5Xbodyweight.....and at this age I'd rather target those numbers from 187 rather than 202.
I didn't accomplish anything that you can't man, just gotta keep at it. I think keeping the focus on strength while eating clean and doing some cardio is the way to go. I mean I tried to keep things fairly heavy for me while dieting down and it seemed to work. Keep at it man it'll come. And yeah I'd rather hit those numbers at a lower body weight too. Hell you'll probably even surpass them.
7/12/2016
C.G.Pulldowns
160X10X5sets,8X3sets
Curls
60X12X2sets,10X2sets
Weighted incline abs
35lbsX14,10,7
Notes:
Pulldowns went great. Again backing off on the load and just upping the volume, forearms are almost completely healed. I'll move up next time on the pulldowns working towards 5 sets of 10 on the working sets. I'm going to keep the accessory work light. Yeah I know Cellardwellar said so months ago, something about leading a horse to water. Abs are doing great, just a few sets every 9 days combined with the Squats and Deads are doing them good. Bench tomorrow.
7/13/2016
Bench
135X10
155X10
185X12,8,7,6,5X3sets,6
Tricep Pressdown
70X10
85X8,7X2sets,6X2sets
Notes:
Pushing the reps on the working sets is costing me some overall volume, but as long as there is a measure of progress, we'll keep pushing.
As you get stronger the volume on those working sets will get there.
7/15/2016
Deadlift
225X10
275X10
315X12,7,5X4sets,4
Notes:
I was a little concerned about the grip going into it because of the last session and because the forearms were a little sore still from the pulldowns/curls on Tuesday but grip wasn't an issue. 275 felt heavy, but 315 kept moving so I got the 12. Wanted to finish with 5X5 but the last rep wasn't there. I started recording the lift to evaluate form, that threw me off initially but then you forget it's there. Back on track.