Canary in a Coal Mine

that’s a bit disappointing isn’t it? whats your conclusion on the HFT approach you started out the log with?

Not disappointing at all in fact I find it exciting…HFT for the condition I was in it was too much so I moved on. remember protocols aren’t written for people with grey hair.

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Warmup

Overhead Squats bar only 3x7

5s day

Trap Bar 5x245, 5x290, 9x320
Fat Bar Paused Bench 5x185, 205, 225, 3x235

weighted back ext 3x10xbw+50, 1x10xbw+60
BB Hip thrusters 2x10x185…3 count hold
pullthroughs 2x12x100
BB curls 2x10x65, 1x10x75

Meadows row- 2x8x70, 1x8x80 warmup

3s day
Incline BP 3x165, 3x190, 5x210 ( I have a 6th in me need a spotter incase) a little extra 3x225
Rev Grip smith mach 3x5x80 could not comfortable so I tapped out
Seated neutral grip DB press 2x10x45s 1x8x45s
V handle pulldowns 3x6 with 2 count hold
Tricep rope pushdowns 3x10

Sunday workouts are not for the weak at heart.

Damn moving minor ouchies. Can you believe that meet was a year and a half ago? Hopefully we could both be healthy enough to participate again this April.

especially after the Sat/nite I had !!

Amen to that brother… my workouts have become giant work arounds recently…

warmup Trap Bar EMOM 6x2x225

5s day
Low Bar Squat to Box 5x180, 5x205, 15x230 a little extra 3x280
Belt squats 10x75, 10x100, 10x110
Hack Squats 10x135, 3x6x225 just beyond parallel to protect my hip otherwise Biker will throw a flag

Incline DB curl 3x8x30
supersetted
Straight arm pulldown 3x10

i tried HFT squatting a couple of years ago and it messed me up, my hip joints and lower back got really cranky, and i am some years younger than you, so i get what you mean.

what are your goals? and what do you mean by exciting? will it drive you to train harder or?

what do you care about my goals for… that’s like walking into a party and 1st question you ask everyone is what do they do for living…who cares…At my age having survived cancer…be able to still lift and weights not decreasing its all a giant win…And no I’m not interested in training harder…that for internet jackass’s…I enjoy it…period.

ops i thread on some toes here, apologies.

i care for your goals to see how you laid up your training to reach them, otherwise i do not care for your goals. still lift and not decrease is goal enough in my book, power to you for accomplishing that. putting your training log on public display like you do here is like a invitation to comment and discussion imo, so i took the chance to learn something from an old timer.

dont know what internet and jackass’s has to do with training harder. seems like you tried to throw an insult in my direction here. i hope i did misunderstand that.

/bonoboschimp

Warm-up -Straight arm pulldowns some, Pullups EMOM 5x4

3s day

OHP 3x120, 3x140, 5x160…a little extra 3x170
floor press 5x185, 225, 235 3x245
pullups 5x4
cable rev fly 3x10
DB lateral with a double pause 3x8 an those burn

Incline Tmill

BB complex 65lbs, 4rounds, 6 reps

DL
RDL
Bent over Row
Power clean
front squat,
OHP
Whip snatch

back ext 2-12, hip ext mach 2-12, Wide neutral grip chins 5x5

I should probably get back into chins. They are a great and simple exercise. I just got away from them I guess. Nice work as always.

Crippler- thanks, I tend to do same thing. I always wan to do weighted carries again, but never do…go figure.

Warmup Overhead squats 3x7xbar

Trap bar 3x260, 3x300, 10x340
Weighted back ext 3x10xbw+60
BB Hip Thrusters 3x10x185 with 3 count hold
pullthroughs 3x10x150
Fat Bar Paused Bench worked up triples @ 215,225,235
Fat Bar Curls 10x65,75 8x85

5s day

Incline BP 5x150, 5x175, 7x200 a little extra 3x210, 2x215
Paused CGBP 10x135, 7x175, 5x205, 3x225, 1x235,240,245
Chins 10,9,10,10,10
Seated V Bar row 10x120,140 with 2 count hold
Face Pulls 10x60,70,80

1s day

Warmup Trap bar EMOM doubles 6x225

Squat to Box 5x205, 3x230, 11x260 a little extra 3x285
Belt squats 10x85,95,105
Hack squats 10x135, 3x6x225
BB curl 10x85, 2x8x90

nursing a sore hip and glute medius so I didn’t reset my numbers for squats this cycle so the reps are high

Stat Bike Intervals 16min

3 min warm-up, 12 intervals ( 20sec sprint, 40 sec cruise), cool down

Circuit 4 ROUNDS

Pallof Press 3reps side each with 10 sec holdx40
Abduction Mach 6reps 5 count hold
Low to high cable chops 10sidex40
Bird Dogs 6 reps 5 count hold last rep
Hip Ext Mach 12reps slow
Alternating single leg Plank 1 min alternate 15 sec
BPA’s 10 constant tension

2 min break between rounds

Intervals are sprints at 120rpm+, cruise 90-95rpm

Your posts are always full of stuff I’ve never heard of.