Old Guy Strength

Now a lot of world class throwers, Shot, Discus, and Javelin, include a lot of bounding in their work outs.

Bounding is a better term.

How’s the job going?

The job is great. I’m super busy.

7/26/18

OHP:
45 x 10, 65 x 10, 95 x 5, 135 x 5, 135 x 5, 135 x 10

BB Shrugs:
315 x 10, 365 x 10, 405 x 10, 455 x 10

DB Side Raises:
4 sets x 10 reps x 40

Facepulls:
4 sets x 15 reps x 100

DB Front Raises:
4 sets x 10 reps x 50

No after work conditioning last night. My left knee is a little swollen. I think it was from the bounding (aka skipping). I’ll put a brace on tonight and go for it.

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Biofreeze…its kept me alive for years now ! Nice work on the OHP’s… I’d comment on the shrugs but I can’t picture 455x10

OG, biofreeze sounds like it’s related to cryogenics. 455 is 4 plates and one 25 per side, aka “heavy”.

Back to you Crippler.

Yep. That’s it. The hardest part is the grip. I was not using raps.

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Probably got a memorable handshake grip too.

7/28/18

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 325 x 1, 345 x 1, 400 x 1

Bench Against Band:
3 sets x 5 reps x 225

Today was the first time I have been over 400 in about a month, and after I got sick. It was pretty solid. My weight is also down 15 pounds from an all time high about two months ago.

I ate red meat last night for the first time in a month. My buddy had a bbq and made some great New Yorks. Today will be a tough one two. My wife and I have some college friends coming over for the day. They like good food and drinks.

7/29/18

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 340 x 2

Speed Sets:
8 sets x 3 reps x 235

Stiff Leg DL:
3 sets x 8 reps x 235
Bent Rows:
3 sets x 8 reps x 195
Good Mornings:
3 sets x 8 reps x 190
Underhand Lat Pulls:
3 sets x 8 reps x 220

As expected we had a great time with college friends. Now for recovery and getting the diet back on track. I’m grilling salmon and corn tonight.

Awesome BP Crippler…Sounds like you had an excellent weekend…

Yep. It was pretty good.

7/31/18

Pulldown:
10 sets x 10 reps x various (no rest)

Cable Extensions:
4 sets x 10 reps x 100

D-Bar Pressdown:
4 sets x 10 reps x 50

Standing BB Extensions:
4 sets x 10 reps x 70

Poundstone Curls:
100

Cable Curls:
4 sets x 12 reps x 80

Concentration Curls:
4 sets x 10 reps x 50

Reverse DB Curls:
4 sets x 10 reps x 35

Treadmill:
10 minutes / 78 calories

No conditioning last night. I worked late and it was still 100 when I got home. Maybe tonight, if I get home in time.

100 in Oregon. Yeah, plan around that temperature.

Washington, but you’re right. Although I hit it tonight. It was 103 when I got home. Unlike Western Washington, we live in the eastern part of the state. It is very dry and gets pretty hot.

I did my normal running and other things that suck.

Always thought you were in Oregon. Running in 103 degrees and not using straps for 455 shrugs. One tough guy here.

8/1/18

OHP:
45 x 10, 65 x 10, 95 x 5, 115 x 5, 135 x 5, 145 x 5

Hammer Strength High Row:
4 sets x 5 reps x 3 plates

Hammer Strength Low Row:
4 sets x 10 reps x 4 plates

DB Shrugs:
4 sets x 20 reps x 100

I’m taking tomorrow off work to take my daughter on another college tour. This will probably be the last one.

8/4/18

Deload Bench:
135 x 10, 185 x 5, 225 x 5, 245 x 3, 315 x 1, 245 x 6, 245 x 6, 225 x 10, 185 x15

Svend Press:
4 sets x 15 reps x 2-25s

8/5/18

Rack Pulls:
135 x 10, 325 x 5, 415 x 3, 465 x 2, 525 x 1, 405 x 10

Zerchers:
135 x 10, 230 x 5, 280 x 3, 320 x 2, 340 x 1, 225 x 10

Leg Curls:
4 sets x 10 reps x 125

Digging your Zerchers , Crippler…

Alternative to front squats?