Bench Press

I had a little while after work to train before adulting and parenting.

Rotator Cuff Warm Ups.

Bench Press - 2 sets/12 reps/135lbs. 195lbs/5 reps, 225lbs/5 reps, 255lbs/12 reps. 3 sets/10 reps/150lbs, 2 sets/10 reps/185lbs.

That's it. All done.

Snowdaddy

Deadlifts

These were tough. My cardio sucks and sets of ten reps ain't easy for a big fat old guy. Oh well, I did it and that's all that matters.

Elliptical - 10 minutes warm up.

Leg Swings and Stretching.

Deadlifts - 225lbs/6 reps, 250lbs/5 reps, 290lbs/5 reps, 330lbs/6 reps, 5 sets/10 reps/195lbs.

Core Work - I tried, I really did but my abs kept cramping. That's no fun when you have a keg like mine.

Elliptical - 20 minutes.

This was exhausting. Tomorrow is off and Bench Press on Thursday. Now it's time to eat.

Snowdaddy

5/3/1 Boring But Big Program

A good friend of mine and fellow powerlifter recommended I give Wendler's  5/3/1 program a try. I've looked at it before and wasn't really impressed. Back then I was smitten with Doug Hepburn's Power Building program. To be honest when you put the two programs side by side the 5/3/1 program seems a little woosy. Now I'm a bit older and not driving myself so hard I think 5/3/1 may be the ticket. I'm sure I'll get great gains from this program but it will take it easy on my aging body. I'm following the "Boring But Big" version of 5/3/1.

Here is a description quote from lift.net

"Jim Wendler's 5/3/1 is all about starting with very light weights while progressing slowly and consistently."

Today I started with Standing Military Press. It went well and I feel pretty good.

Elliptical - 10 min.

Light Stretches.

Standing Military Press - 2 sets/8 reps/bar, 100lbs/5 reps, 120lbs/5 reps, 135lbs/8 reps, 5 sets/10 reps/80lbs.

WG Assisted Pull Ups - 3 sets/10 reps/160lbs (assistance).

Elliptical - 15 min.

Training day one is done. I liked it. Tomorrow is Deadlifts.

Snowdaddy

Heavy Squats

I feel like a big baby. Heavy Squats today felt heavy but looked easy. I'm a big baby.

Treadmill - walk 10 min warm up.

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 2 sets/3 reps/315lbs, 6 sets/2,1,1,1,1,3 reps/365lbs, 135lbs/6 reps.

At this point I manned up and tried out some machines.

Seated Adductor Machine - 3 sets/12 reps/160lbs.

Seated Leg Curl Machine - 3 sets/12 reps/115lbs.

I feel great right now. Tomorrow I'll be lucky if I can walk.

Snowdaddy

Paused Squats

Nice easy relaxing day today. These paused Squats really do have a positive effect on my training. I can focus on form, mobility and dynamic speed. Everything that does a Squat good.

Elliptical - 10 minutes.

Leg Swings and Stretching.

Paused Squats - 2 sets/8 reps/bar, 4 sets/6,8,8,6 reps/135lbs, 2sets/6,8 reps/145lbs.

Elliptical - 10 minutes.

I also did a bit of foam rolling. My upper back is still very stiff and sore from Deadlifts.

Snowdaddy

Bench Press

I'm a day behind on my posts. Yesterday was Bench Press.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 205lbs/12 reps, 6 sets/6 reps/255lbs.

Elliptical - 10 minutes.

I added a few chest and arm exercises but nothing really to comment on right now. A good workout. The cardio is a nice addition.

Snowdaddy

Deadlifts... finally

These kinda surprised me today. I went beltless and my core field strong.

Elliptical - 10 min.
Light Stretches.

Deadlifts - 2 sets/6 reps/225lbs, 315lbs/3 reps, 2 sets/1 reps/405lbs, 455lbs/1 rep, 505lbs/1 rep, 3 sets/4,4,6 reps/315lbs.

Foam Rolling and Stretching.

I spent some more time walking around and checking out the machines. Still not comfortable with machine support exercises.

Snowdaddy

Day 2 at Goodlife Bench Press

Round two at Goodlife. Squats went pretty good. Bench Press was yucky. I always find commercial benches to be too short and not long enough. Despite that it was ok.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/8 reps/225lbs, 7 sets/3,3,3,3,2,2,3 reps/315lbs.

At the completion of the Bench I wandered around the gym and tried a wide variety of chest and back machines. Most of them didn't feel quite right while some really activated the muscles they were intended to work. I feel pretty good right now.

Tomorrow I have to work in the afternoon so I'm gonna sleep in a bit and take a rest day. Sunday I'm gonna try some Deadlifts.

It's been a while.

Snowdaddy

New Home? Squats

The garage is too cold and I risk the chance of injury. Time to look around for a new gym to train in. Fairly close to my home is a Goodlife fitness. Although I'm not one for busy commercial gyms there are a lot of fun toys to play with. I was a little overwhelmed with all the equipment there so I stuck to my standard. A rack, a bar and plates.

Leg Swings and Stretching.

Squats - 2 sets/8 reps/bar, 2 sets/6 reps/135lbs, 225lbs/6 reps, 4 sets/3,4,5,6 reps/315lbs.

The Squats felt good with no problems. I wandered around the gym for about 20 minutes just checking out the machines. Still didn't feel comfortable jumping into the machines.  Tomorrow I'm gonna try going back for some Bench Press and I'll try some chest and back machines.

Snowdaddy

Bench Press

Pressing in the garage after work. Medium weights. Working on a good pause and dynamic press.

Light Stretches and Shoulder Mobility.

Bench Press - 2 sets/12 reps/135lbs, 2 sets/6 reps/225lbs, 2 sets/6 reps/245lbs, 2sets/6 reps/255lbs.

That's it!

Snowdaddy

Squats

Cold in the garage again. I took all my rest breaks in the house to stay warm. Thermometer said it was -8 degC.

Leg Swings and Stretching.

Squats - 2 sets/10 reps/bar, 135lbs/8 reps, 5 sets/6,6,6,8,10 reps/225lbs, bar/10 reps.

My left adductor behaved and everything moved well. An extra challenge to training is the cold. Something different.

Snowdaddy

Band Assisted Pull Ups and Bent Over Rows

I love this combo. My back feels awesome. Plus it works my grip and biceps.

Light Stretches.

Alternate the following

BA Pull Ups - 6 sets/10 reps/grey band.
Bent Over Rows - 6 sets/12 reps/135lbs.

Feeling good.

Snowdaddy

Bench Press

Training in the garage tonight is a little chilly. -5 degC makes Bench Press a little cold.

Light Stretches and Shoulder Mobility.

Bench Press - 135lbs/12 reps, 225lbs/6 reps, 6 sets/3 reps/315lbs.

I also did a few rotator sets and OH Plate Exts. I am going to treat winters cold temperatures as a training challenge.

Snowdaddy

Paused Squats

Last week I did a number on my left adductor. It's been feeling ok so I did some light and easy paused Squats today after work.

Leg Swings and Stretching.

Squats - 2 sets/12 reps/bar.
Paused Squats - 6 sets/8,8,6,6,8,8 reps/135lbs.

I could feel the tightness in my left adductor but it didn't hurt. The temperature in the garage is 1 degC. Lovely.

Snowdaddy

Band Assisted Pull Ups

Limited time today to train. Working this afternoon instead of morning.

BA Pull Ups - 7 sets/8 reps/green band.

The green band is the lightest I've used so far. I weight 250lbs at the bottom and almost my full 305lbs at the top. Getting stronger. I also did some research regarding my problematic adductor muscle. I learned that the "pop" I feel is the strain and not a tear like I originally thought. Rest is the best treatment. More importantly I need to spend more time warming up.

Snowdaddy