Old guy Benching

Still not sure to start  this blog back up... for shits and giggles video from week or so ago.

Time to resurrect this?

Debating if I should spend time and restart this up again

Squats punching the clock

Warm up: Light stretching shoulder mobility work

Squat: 2 x 10 x bar
           2 x 5 x 135
           190 x 5
           240 x 4
           285 x 3
           335 x 2
           380 x 1
           335 x 15..... humidity started to get to me, had reps left but didnt push it
            335 x 7...... this was a 50% set more details latter
Good mornings: worked up to a strict sets of just  3 x 8 x 185. Not a fan of doing max weight on these
Standing band crunches : 5 x 10

Alright.... went back to more of a Paul Carter philosophy. Wasn't a good or bad session just got some work in.

Trying sumo pulls again....

Dan Green ...part of my reason to give sumo another chance

Pulls off 4 inch blocks (sumo): pyramided up to 1 x 1 @ 75% of TM
Sumo deads: 5X3@55% of TM
Elevated Stiff Legs: 1 x 10 @ 40 % of conventional dead TM
Standing Band crunches: 5 x 10


 Well here we go again...last Fall I played around pulling sumo for a very short period. The reason for which because it was suggested to me to involve my legs into my pulls more by Mike Tuchsherer at a seminar I attended. Well now I figured id give them another shot since I have a better understanding of the movement, along with the fact that I accept that my hips and glutes I feel are week and need to be brought up.At this point I will stick with them until I bring them up closer to my conventional since there is a huge difference  between them ... I'm talking well over a 100lbs plus. After I bridge the gap slightly we will see what impact it has on my conventional if any.

Finally a training session that didn't suck

Warm up: Light Band movements
Bench: 2 x 20 x Bar
            95 x 10
           2 x 5 x 135
           195 x 5
           230 x 4
           265 x 3
           300 x 2
           340 x 6.
           265 x 8
Pull downs: 5 x 10 x some weight

Was actually feeling good today so I figured I would bench today instead of waiting until tomorrow . The way this week has been going if I had waited for my schedule day it would have been a shit show. I'm guessing that having to eat late last night on the road with the extra calories and carbs might have played a  part in feeling decent today. I'm pretty happy with the numbers mostly because my left shoulder didn't bark at me so that's a plus.

Shit squat session...

warm up : foam roller, light stretching and shoulder mobility work

Squat: 2 x 10 x bar
           2 x 5 x 135
           185 x 3
           255 x 5
           300 x 4
           345 x 3
           390 x 2
           440 x 3....left allot in the tank

I pretty much shut it down early again. On the last set of squats I played it safe because I notice a slight twinge in my upper back. Pretty much knew going into it, that this was going to be one of those session were I'm happy just to get in the main lift and call it a day.had another bad night of sleep again so i was running on fumes plus my hips were damn tight and my right knee was bothering me for some reason.

OHP...crap session

Warm up: band movements

OHP: 2 x 20 x Bar
          100 x 5
          120 X 4
          140 x 3
          160 x 2
          180 x 7.....kept a few in the tank

(joker sets)
          200 x 3
          210 x 3
          230 x 1.....this one was ugly, stabilizers in my upper back aren't 100% yet had plenty of strength in my shoulders and triceps to the point they weren't even fatigued at this point.

           140 x 10... didn't feel up to push for broke

That was it.... I shut it down after the overhead stuff . I wasn't feeling that good today only got maybe 5 hours sleep last night and that was it and that was pushing it. Since I started my medical treatments for my (cough...cough) little issue I've noticed my sleep has been very erratic . Some nights I sleep good others not so much.

Benching

Warm up: Light band and DB movements

Bench: 2 x 20 x bar
           95 x 10
            135 x 5
            185 x 5
            215 x 4
            250 x 3
            285 x 2
            320 x 6..... Had more in the tank, in reality I should have gone for broke but I was being overly conservative. 
            3 x 8 x 250

Pull downs : 5 x 10 x some weight
arm curls: who cares
Band pull aparts: 100 total reps

Like I stated maybe I should have pushed my heavy set harder... but on a good note my left shoulder felt alright and the bar speed was good.

Squats and pulls....

Warm up: PVC pipe light stretching and shoulder mobility work

Squats: 2 x 10 x Bar
            2 x 5 x 135
            185 x 3
            230 x 5
            275 x 4
            325 x 3
            370 x 2
            415 x 6.....kept a bunch in the tank
             2 x 325 x 10

Deadlifts: 5 x 2 x 320
               370 x 1
               415 x 3..... just did the call for reps wasn't feeling 100% at this point

GM's: 3 x 10 x 145
Standing Band crunches: 3 x 10

That was it...

OHP....

Warm up : band movements

OHP: 2 x 20 x bar
          90 x 5
          110 x 4
          130 x 3
          150 x 2
          170 x 12
          130 x 20...... upped the training max from the last cycle by 50 lbs

Bent over rows : 5 x 10 x SW
C.G. Bench: 5 x 10 x 165.....moved the weight up from the last cycle still pretty light.
 super set ( band pull aparts  100 total reps)

Thick rope curls: 3 x 10 x SW

That was it.

Benching Ehhh

warm up : light band movements:


Bench: 2 x 20 x bar
           95 x 10
           135 x 5
           165 x 5
           195 x 4
           230 x 3
           265 x 2
           300 x 8...had another 2 or 3 in me easy
3x8 x 230

Pulldowns: 5 x 10 x Some weight

Arm curls : 3 x 10 x D.G.A.F
pull aparts: 100 total reps

Not a great session nor bad just a clock puncher . I honestly thought how I felt earlier in the day that I was going to try a joker set. But when I got going I knew it wasn't in the cards due in part that my form felt off . For some reason my upper back was not staying tight and I couldn't seem to engage it properly tonight.

Squats and pulls......oh my

Warm up: Pvc pipe,light stretching shoulder mobility work

Squat: 2 x 10 x Bar
           2 x 5 x 135
           205 x 5
           255 x 4
           300 x 3
           345 x 2
           390 x 8....Had plenty still in the tank all reps were crisp and explosive
           2 x 10 x 300

Deads:  5 x 2 x 320 (speed pulls)
             345 x 1
             390 x 8... had more reps in me but form was going to break which I am  avoiding at this point.

GM's : 5 x 10 x 145
Standing band crunches: 5 x 10

Nice easy little session. I was going to put farmers walks into the mix but I decided against it. Still would like to add them in but I need to weigh the pros and cons .

OHP and some other shit....

warm up : band movements and shoulder mobility shit (im old and beat up)

Standing OHP: 2 x 10 x Bar
                        85 x 5
                        100 x 4
                        120 x 3
                        130 x 2
                        150 x 15......  plenty had more but why?
                         130 x 3
                        120 x 15 .... again plenty

Alright on the next cycle bumping up my training max higher by a large margin .

Bent rows: 5 x 10 x some weight
Close grip Bench: 5 x 10 x 135...... again need to raise this next time around
( pull aparts between Sets 100 total reps)

Thick rope arm curls: 3 x 10 x some weight.....Dont ask
Seated straight leg bench set ups: 5 x 10 x medium band

Thats all she wrote....

bench...with a few tweaks

Warm up: Band and DB Movements

Bench: 2 x 20 X Bar
           95 x 10
           2 x 5 x 135
           195 x 5
            230 x 4
            264 x 3
            300 x 2
            335 x 6....should have stopped at 5 the 6 th one was ugly. But damn my shoulder felt pretty good.
           3 x 8 x 265

Pull Downs: 5 x 10 x some weight

Arm curls : 3 x 10 x Don't give a fuck
Push downs: 4 x 12 X some weight

Pull aparts: 100 total reps done between sets of direct arm work.


Before someone screams YOUR not doing 5/3/1!!! I would say your partially right but I'm pretty much sticking with the basic principles and utilizing the same  percentages. Case in point my last heavy set was 95% of my training max. Lets just say I'm going on my instincts right now and feeling things out and looking over old logs to see what has worked and hasn't since I've been back at it.

Token deadlifts session

Warm up : Pvc pipe

Deadlifts: 2 x 5 x 135
               2 x 3 x 225
               5 x 2 x 315 (speed pulls)
               385 x 1
                430 x 1........left it at that

Gm's: 5 x 10 x 135
Standing crunches: 5 x 10 x someweight


More or less it was a token session....just didnt the called for numbers for the week and didn't push it. Starting next week Im going ahead and combining my squats and pulls into one session like I have been.

Squats......AKA SHIT SHOW

Warm up: pvc pipe light stretching

Squat: 2 x 10 x Bar
           2 x 5 X 135
           185 x 5
           225 x 3
           275 x 3
            340 x 5
           385 x 3
           430 x 1.... Shut it down

Oh was it a shit show...... Every damn set felt heavy. It didn't help my lower body was tight as hell and fatigued from Sunday . Unfortunately , I was concerned with this  to start and I  have to rethink a few things to correct the issue.

OHP

warm up : Allot of Band movements.
Standing overhead press: 2 x 10 x bar
                                       80 x 5
                                       95 x 5
                                       110 x 3
                                       125 x 3
                                       140 x 15
       Ok, this was the end of the base work out... Got a wild hair and do a sudo joker sets just because of a certain somebody said something.
                                       150 x 3
                                       165 x 3
                                       185 x 1
                                       205 x 1
                                       225 x 1....stopped it there had plenty of pressing power but I felt awkward and unstable.
                                      125 x 3
                                       110 x 20....yeah probably should up the training max the next cycle more.


Pull downs: 5 x 10 x some weight
 CG bench: 5 x 10 x 135....need to up these also
 arm curls: 3 x 10 x what ever
Band pull aparts : 100 total reps done between sets on arms.

Thats about it

Dead lifts..

warm up: PVC pip rolls
               light stretching

Dead lift: Few warm up sets
             speed pulls: 5 x 2 x 315
               360 x 1
               405 x 6 ...... kept a few in the tank
               360 x 3
               315 x 10.... again kept a few in the tank

GHR : 3 x 10

Farmers walks : Trap Bar 2 x 100 feet x 315
                                        1 x 100 feet x 405

Standing Band Crunches: 5 x 10


Well I was scheduled to lift until Monday but I had a wild hair up my ass.
I decided to go with option B in regards to what Jim Wendler suggest in Beyond 5/3/1 in regards to implementing dynamic work on pulls. It allowed me to focus on being explosive and work on my form before I start pulling my heavy sets. I also decided to throw Farmer walks into the mix since I haven't done them in two years. Just because I enjoy them.

Benching.......

Warm up : Shit ton  to get blood into the shoulders and lubricate the joints.

Bench: 2 x 20 x Bar
           2 x 10 x 95
           135 x 5
           185 x 5
           225 x 3
           245 x 3
           280 x 3
           315 x 6.... had several in the tank but shut it down at the first sign of discomfort in the left shoulder
           3 x 8 x 245

Bent over rows:  5 x 10 x some weight
Arm curls: 3 x 10 x who cares
Push downs: 4 x 10 x some weight

Well it wasn't  as bad of a shit show as last week. Hopefully in a few weeks things will start running smoothly again.

Squats in the pits of Hell.....

FUCK ITS HOT!!!!

Warm up: Foam rolling ,light stretching some shoulder mobility work

Squat: 2 x 10 x Bar

           135 x 5

           165 x 5

           205 x 3

           245 x 3

           315 x 3

           360 x 3

           405 x 6..... crap load  still in the tank

            3 x 5 x 315

SSB squats ( close stance) : 3 x 10 x 185

GM's: 5 x 10 x 135

    super set with

Standing band crunches: 5 x 10

EHH.... Pretty much what Dan John would call punching the clock session. Heat index hit over 100 degrees  Turning my garage into a easy bake oven so I wasn't pushing it that hard today. Besides my "Mangina" was really starting to flair up.