T Nation

Another Day at the Bar


#1241

2018-12-28
w/u - not hardly, pretty much just jumped into it

Push Press from Rack
115x5
135x3
167.5 3x3
Strict OHP finisher - 135x8

Weighted Fat Bar Pullups
BWx5
+25 4x3
Really hard for my tiny woman hands to hang on to the bar.
Regular bar PU BW x10

Front Squat
135x3
175x3
210 3x3

Could have done 215 easy

Hanging Knee Raise + leg raise
5x5

Snatch High Pull
175 3x3
It was too light 185 next time

Dips
BWx5
+25x5
+50 3x5
Difficult. Stay at this weight until speed improves and form is stable.

PP and Pullups alternated
FR SQ and leg raise alternated

I’m liking this morning training. I’m stronger in the evenings, but training in the morning just seems to set up the whole day to be good.


#1242

2018-12-29

Snatches
95 3x2
115 3x2
125 3x2

CJ
165 3x1
175 3x1

Overhead SQ
95x3
105x3
115x3
125x3

Face pulls
50x20
60 2x15

Bent Laterals
20 3x8

Weighted Chest-ups
25 3x10

Cobras
3x30sec

Snatch sucks. Power snatched the 115 and 125 because the body won’t go under. So did OHSQ to try and get comfortable with the position. 125 was all I could hold on those.

Stayed light on CJ - practicing splitting right leg forward. Unsteady.


#1243

2018-12-30
Last workout of 2018
After yesterday, wasn’t sure how it was going to go.

1 Arm Standing DB Press
55x10
65x5
70 3x5

Chest-Supported DB Row
65s x 6
75s 4x6

Deficit DL
135x3
225x3
315x3
370x3 (straps)
330 2x5 (straps)

Hammer Curls
50s 3x6

Triceps Press-Downs
80 3x10

Mobility stuff.

Could only do 365 DL for singles last time. I figured my upper back would be too tired from yesterday, but all the reps were solid and no strain at all.


#1244

You have an interesting selection of exercises. Powerlifting, Olympic , body building. Pretty impressive.
How do you plan your training?


#1245

I decided years back that overhead pressing, squat and dead were my favorite things to do.

I discovered that I respond well to low reps and high frequency.

I also discovered that I like the quick lifts, however much I suck at them and I like keeping dynamism and force-acceptance (catching the bar) in my movement as I age.

I choose different exercises and rotate among them during a mini-cycle to forestall adaptation and staleness, while making micro weight jumps every mini-cycle weight so recovery is not overwhelmed, but sometimes I get a bug up my butt and do some stupid like yesterday. The exercises are chosen so that each movement builds on the others in the mini-cycle.

I’m still mulling over whether to add a fifth, olympic-lifting, day to the min-cycle, but I have my doubts that it would be effective. SN and CJ are high skill lifts and have to be practiced often to advance in them, so I’ll likely first work up to my goal weights on OHP, SQ and DL and then switch to the O-lifts, adjusting training to suit. I’ll likely need to retain a coach for that.

I’m pretty sure there’s anupper limit to total-body training, but my goal weights are not such that I will hit that limit. If I choose not to do O-lifting, I’ll likely switch back to a 4-day conjugate-type program. That also worked well for me some years ago.


#1246

Just bought an axle bar to have at the gym. That’ll make zerchers deadlifts more fun and overhead presses much more challenging.

Tiny hands, remember. I wish my father had gifted me his basketball-palming hands, but no.


#1247

We want video of the axle usage!


#1248

I’ll see what I can do.


#1249

Impressive arsenal of lifts.
Happy New Year and good training in 2019!!


#1250

2019-01-01
W/U 5 min
Weight: 185

Clean and Press
95x5
115x5
135x3
145x3,3,6 (Possible PR)

Pendlay Row
95x6
115x6
155x6
190 3x6

High Bar SQ
185x5
225x3
255x3
280 3x3
235x6 (3 count pause) (Possible PR)

Close grip Bench Press
185 3x5

Neutral Grip Weighted Pullup
BW+50 3x3
BW + 25x6
BWx10

Getting some cheap PRs. I never bothered in the past to rep out anything above 135 on OHP or do paused squats,(that I remember) so it’s kind of cheating. Went well for me not wanting to train today.


#1251

All I want to do is get off work so I can go train.

Damn this need to earn a living!


#1252

Work def gets in the way of life! Along with kids,work around the house and other general shit, it sucks into quality lifting time


#1253

2019-01-04

W/U 5 min

Incline BP
barx15
115x5
135x3
155x3
170x3,3,5

Weighted Pullup
BWx5
+25 6x5

Sumo DL
135x3
225x3
295x3
330 3x3

Ab Wheel Rollouts (knees)
6x5

DL Row
250 2x3
230x3

Curl bar curls
35+5/Side 3x5

Triceps Pressdowns
80x12
75x15,15

Face Pulls
50x20,15

Gassed. No hamstring curls today.


#1254

2019-01-06
W/U 10 min

Push Press
115x5
135x3
155x3
170 3x3

Fat Grip Pullup
8,5,5,5,5,5,5

Front Squat
155x3
185x3
215 3x3

Hanging Knee Raises+Leg Lifts
5,5,5,5,5

Full Cleans
180xF
180 3x2

Bench Press
135x5
185x2,3,4

I’ve done too much again in the last few sessions again. I hit all my desired numbers, but it was harder than it ought to have been. Bench felt weird, but got easier each set. I did it just to feel it out. Fat bar pullups really stress the inside of my forearms right down in the elbow joint. Smarts a bit.


#1255

Is it odd that I really look forward to deadlift day?

Last night my arms ached so badly, it felt like I’d spent my time restraining a bear on a leash. Today I feel like I didn’t work out at all. I took in a lot of calories before bed, so maybe that made the difference.

I think my squat and deadlift are about to take a bit of a bump upwards. The legs of my pants are starting to get tight.


#1256

Not odd at all mate, nothing better than ripping iron off the floor in my opinion!


#1257

Rogue Strongman sandbags look pretty reasonably priced and front loaded carries seem attractive. Purchase a couple after the 15th maybe.


#1258

Deadlift day is my fave!


#1259

Rogue axle bar arrived at the gym this morning. I’ll be trying some z-presses with it this afternoon.


#1260

2019-01-08

W/U 10 min

Z-press
barx5
75x5
95x5
115 3x5

Cable Row
80x10
100x8
130x8
160 3x6

Deficit DL(1 Plate)
135x5
225x3
295x3 (hook)
345x3 (hook)
375x3 (straps)
335 2x5 (straps)

Ab Wheel(knees)
5x6

Dips
BWx15
+25x5
+50 3x5 (very easy this time)

1-Arm DB Row
90 3x6

Flex Curl Machine
110 2x5
100x7

Axle bar wasn’t out on the floor when I was there. I defer to the gym owner in these things.
Something screwy in the right shoulder on the curl machine. Shoulder wouldn’t stay down and something twanged unpleasantly at each extension.

Lower back wanted to round on the top DL set. Concentrated on tightening my ass and upper back and that seemed to stop that.