Old Guy Strength

Bigger Stronger Leaner Over 35 Lifter
641

5/31/16

Tate Press:
4 sets x 10 reps x 55

One Arm Extensions:
4 sets x 10 reps x 40

Kickbacks:
4 sets x 12 reps x 35

Rope PD:
4 sets x 15 res x 125

Rope Extensions:
4 sets x 15 reps x 80

DB Curls:
4 sets x 10 reps x 60

Reverse DB Curls:
4 sets x 10 reps x 35

Poundstone Curls:
1 set x 43 reps

Treadmill:
20 minutes

Today I learned the hard way of not mixing the gym with politics. I won’t do it here either. Today I was on the treadmill between two guys I know pretty well from there. The election coverage was on TV and I asked one his thoughts. The other guy chimed in with an opposite view. I was then stuck in the middle of an ugly debate. Both would from time to time ask my opinion, but I was able to fend them off with non-answers. Never again I tell you…

642

HAH! Man that sounds like agony. I’m pathologically afraid of gym conversations. To the point that one time I forgot my iPod, but remembered my earbuds. So I went through my workout with the earbuds anyway to discourage conversation.

I swear I’m not a dick.

643

Gym conversations is one of many reasons I have mine set up at home.

644

Normally I have the ear buds in and the music cranked up. These were two guys I wanted to talk to though. I felt bad because I started the fight. I then felt pretty uncomfortable.

645

This reads like you were just a catalyst.

646

Ah… so you’re an instigator! You devious little so-an-so.

647

Yeah I kind of started it, and then wanted out.

648

6/3/16

Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 1, 365 x 4, 335 x 4, 315 x 5

Floor Press (Smith Machine):
135 x 12
185 x 12
225 x 10
245 x 10
275 x 10

I felt stronger today. I did not need any help with 365. I decided to change things up with floor presses. The Smith Machine is the only area we have free to do them.

I’m going to try to squeeze one session out this weekend. My son graduates from high school Saturday. My daughter is having her confirmation at church Sunday. Needless to say it will be a busy weekend.

649

6/5/16

OHP:
45 x 10, 65 x 10, 95 x 5, 145 x 3, 155 x 3, 185 x 3

Bent Rows:
4 sets x 10 reps x 230

Face Pulls:
4 sets x 15 reps x 120

Lat Pulls:
4 sets x 10 reps x 120

DB Side Raises:
4 sets x 10 reps x 40

Treadmill / 10 minutes

A busy two days it has been. My son graduated from high school, and my daughter had her confirmation. Somehow I was able to get this in.

650

6/8/16

Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 355 x 2, 400 x 3, 375 x 5, 355 x 5

Rack Pulls:
325 x 5
415 x 3
465 x 2
515 x 1

Laying Leg Curls:
4 sets x 10 reps x 140

It has been over 100 degree here in my section of the Northwest for the past two days. I think I’ve been drinking more water than at any point in my life.

651

Crippler, quick question-what assistance work have you found helps increase grip strength for deadlifts? I just started back to training a couple of months ago & I find my grip strength gets fried much quicker than I’d like during deadlifts. I’m confident I can pull heavier loads, however, my grip goes out. Thanks for any advice you can provide!

652

Not that I have any answers, but when I get closer to a meet I tend to work on my grip. In the past I have done a simple 30 second barbell hold. I’ll take a weight I am confident will be challenge to hold onto for 30 seconds. The last 10 or so are really hard, but I think it does improve grip.

653

6/9/16

Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 315 x 1, 370 x 3, 340 x 2, 320 x 3

Low energy today, and I really did not have much strength. 370 was a grind. The first rep was solid. The second rep I really struggled. The third rep moved about one inch (maybe) off my chest. I needed help the rest of the way.

With the writing on the wall I cut things back, and got out of there. I’ll just rest up for bench next week.

654

Any input/advice is always appreciated. Thanks!

655

6/13/16

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 385 x 3, 420 x 2, 485 x 1, 405 x 5, 315 x 10

Zerchers:
135 x 5
185 x 5
225 x 5
245 x 5

Leg Extensions:
5 sets x 10 reps x 230

Treadmill
20 minutes / 117 calories

Today felt great. Plenty of energy and everything moved well.

656

6/16/16

Tate Press:
4 sets x 10 reps x 55

One Arm Extensions:
4 sets x 10 reps x 40

Kickbacks:
4 sets x 10 reps x 35

Rope Extensions:
4 sets x 15 reps x 80

Rope PD:
4 sets x 25 reps x 125

DB Curls:
4 sets x 10 reps x 60

Concentration Curls:
4 sets x 10 reps x 35

Rope Curls:
4 sets x 10 reps x 80

Poundstone Curls:
1 set x 55 reps

Treadmill:
20 minutes / 156 calories

657

6/17/16

Deadlift:
135 x 10, 185 x 3, 225 x 2, 275 x 1, 315 x 1, 365 x 2, 415 x 3, 385 x 5, 365 x 5

Rack Pulls:
325 x 5
415 x 3
465 x 2
515 x 1

Seated Leg Pulls:
4 sets x 10 reps x 170

658

This log reads like a precision time piece.

659

Thanks Biker. I’m pretty sure that’s a good thing.

6/18/16

Bench:
135 x 10, 185 x 3, 225 x 2, 245 x 1, 275 x 1, 315 x 1, 370 x 3, 335 x 5, 315 x 5

Crossover:
4 sets x 10 reps x 50

Dip Machine:
4 sets x 15 reps x 230

Svend Press:
4 sets x 50 reps x 3 plates (10s)

660

6/19/16

Kroc Rows:
4 sets x 10 reps x 125

DB Front Raises:
4 sets x 10 reps x 60

Reverse Lat Pulls:
4 sets x 10 reps x 110

Face Pulls:
4 sets x 15 reps x 130

Not much going on today.