T Nation

Heading off the Reservation

Week 2 - day 3

Squat
45-10
137.5-6x5

Bench
45-10
100-4x4

Meadows rows
45-3x10/side

Leg raises
3x10

Then I taped the next door frame to strip the paint and bought some industrial thick rubber gloves. I had a good pair last year but they started to smell like ass. You can only sweat so long in a pair of rubber gloves before they stink. I got cheap ones last week but they tore right away. The pair I have now are like the kind you see the hazmat suit people wearing duct taped to their suits in movies about pandemics.

Thoughts about rubber gloves are about my mental level right now. I’ve had a challenging couple of weeks at work pushing bids out the door on projects for which I have barely a passing level of comfort. It’s a good thing I keep lots of notes so if we get the work, I’ll remember my rationale at the time.

Week 3 - day 1

Squat
45-10
135-2x3
170-2
197.5-4x3
197.5-1 add knee wraps - my left one sprung open at one rep
197.5-3 wraps. Change to Inzer gripper wraps

Bench
45-10
95-6x4
I played around with wrapping my left upper bicep/shoulder. First I tried my Titan knee sleeve and then I tried a wrap because the sleeve was sliding. Using both felt much better than nothing at all. Just having a bit of compression on the area kept it from burning like it has been and felt a lot sturdier. It’s the best it’s felt in a long time for benching. I think there’s a tear in the area that’s taking forever to heal so maybe keeping it compressed during training will help.

rolling dumb bell tricep extensions
10-3x15

Bent over dumb bell rows
25-3x12

Week 3 - day 2

Deficit deadlift - sumo
115-2x8
135-8
157.5-3x8
207.5-5

Bent over BB row
105-3x8

SSB Squat
50-5
135-5x4

Hatfield squat
185-8
205-5

Band face pulls
3x25

Bar roll outs
3x10

Week 3 - day three

Squat
45-2x10
135-2x5
145-4x5

Bench
45-10
95-5
100-3x5
I wrapped the top of my bicep again and it’s still feeling fairly solid. I’ve been wrapping it at night too and I’ve been waking up in pain less. It’s only been a few days but hopefully the trend will continue. I found an ancient tensor bandage that has some kind of tacky, gripping finish to it so it holds really well.

Good mornings
95-10
115-10
135-10

Leg raises
3x10

Normally we’d train Friday but Frank is out of town so we went today. It was already a fairly busy day. My job is fairly sedentary; I’m a roofing estimator for new construction. So I’m mostly reading blueprints and managing contracts. However, our company recently sold one of our warehouses and it closes on Tuesday. There was a lot of work going on clearing it out and rearranging inventory. In an effort to avoid my actual job today, I spent several hours humping stuff around with some of our guys. I was filthy and eventually had to get back to the contract I was avoiding but it was a nice change of pace.

Training went fairly quickly. I often push things to get done fast and force Frank to move along. When he takes too long between sets, I call him Joe because he’s ‘Stalin’. :smile:

Week 4 - Day 1

Squat
45-10
135-2x3
165-3
185-2x2
205-2x2
205-2 add wraps and belt
172.5-6 These felt weird and spastic. I rarely squat without knee sleeves anymore even just light ones. I’d pulled my sleeves down to put wraps on and didn’t bother pulling them up. My knees felt naked and like they didn’t know where to go.

Bench
45-10
97.5-4x4 I had my shoulder/bicep wrapped again and it all felt good
Meadows rows
45-3x10/side

Tricep band push downs
3x15

1 Like

Week 4 - day 2

Deadlift
135-2x5
225-2
255-1 add belt
285-2

Top set of deadlift

Barbell rows
110-3x8

SSB Squat
50-5
137.5-4x5

Shrug
205-10
225-10
245-10

BB roll out
3x10

1 Like

Week 4 - Day 3

Squat
45-2x10
135-2x3
145-4x5

Bench
45-10
95-5
102.5-2x3
102.5-8

This is the first time in months that I’ve pushed any reps on bench. I ordered a fancyshoulder thing and it arrived yesterday. This is what I ordered but what I received is a bit different. It goes over both shoulders like a neoprene shrug and can be tightened at the bicep with velcro. It seems to work well keeping compression on my left shoulder and bicep and doesn’t slide down over the joint.

Good mornings
115-10
135-10
155-10

ss with

weighted crunches
25-3x15

1 Like

Week 5 - Day 1

Squat
45-10
135-2x3
165-2
190-2x2
210-2x2
210-2 add wraps and belt
180-7 no belt/wraps

Bench
45-10
97.5-3x5
97.5-10

over head tricep extension
30-3x15

Dumbell row
62-3x10/side

First time I’ve trained hungry in a while. Our chicken wasn’t ready so it cooked while we trained. I don’t like it.

Week 5 - day 2

Deadlift
135-2x5
227.5-5
add belt
227.5-14 I thought I’d try max reps for fun. My lock out is pretty sloppy. I tend to do that on reps. It’s never affected me in contest so I don’t worry about it.

BB rows
115-3x8

SSB squats
50-10
142.5-3x4
142.5-6

bar roll outs
3x10

plate raises
25-3x15

There’s a lot of irritating things about aging. This weeks annoyance is how my waist is thickening. We were discussing this at work. There are a number of us in our 50s; a couple of us in decent shape but we’re all affected by thick(er) waists. I’m carrying a bit of extra fat there since I’ve put in a few pounds since the summer but still sit in the low 130s. However most of it isn’t fat. I swear my internal organs are heading south with everything else. It pisses me off.

1 Like

Week 5 - Day 3

Squat
45-10
135-2x5
147.5-4x5

Bench
45-10
95-5
105-2x3
105-7

RDL
135-20
145-20
155-16

Leg Raise
3x10

1 Like

Week 6 - day 1

Squat-
45-10
135-2x3
170-2
197.5-2x3
215-2x2
215-2 add belt and wraps
185-8

First set of 215

With belt and wraps

Bench
45-10
95-5
100-3x3 paused
100-9

T-bar row
45-15
55-15
65-15

Band push downs
3x15

My feet look huge because I’m wearing my husbands shoes. I really like the feel of them and my wear them for the meet regardless of feeling like big foot.

2 Likes

Week 6 - day 2

Sumo deficit deadlift
115-5
155-5
175-3x8

BB row
120-3x8

SSB squat
50-5
145-3x3
145-6 add belt

band face pulls
3x20

weighted crunches
25-3x15

Everything was superset with tidying up our tools. There was a lot of old desk drawers/pedestals being thrown out at work so I grabbed a couple with three drawers each and put them in the basement. We have a fair amount of tools but over time they’ve gotten spread out and mixed up. Now they’re somewhat organized. Because we’ve run a number of meets we have a crap ton of fasteners for the platform. Now they have their own drawer. I also don’t know how we collected 5 tape measures and 4 box cutters. We had bits and pieces of caulking, sealant and fillers in random places. Let’s see how long it stays tidy.

Week 6 - day 3

Squat
bar-10
135-5
150-4x5

Bench
bar-10
95-3
105-2
112.5-3 This set was for max reps and embarrassingly, this is all I could get. I may have been able to grind out a 4th but I’m not doing any bench grinding once my shoulder starts to burn.

Slingshot bench
135-3 It’s been so long since I did this that the first rep went to my belly and stayed there. The bar stayed on the pins and I just rolled out from under it.
135-5 Once I got the groove, it was much better
140-4
I have a home made slingshot. I made it myself years ago from a set of THP wraps. When I saw a Titan ram up close I decided I could just make my own. It’s worked very well. I made one for Frank as well.

KB swings
50-3x15

ss with

Leg raises
3x10

how do you do sumo deficit, off plates? I tried to do it once but my feet slid all over the place

I just use 35s instead of 45s :slight_smile:

2 Likes

Week 7 - day 1

Squat
45-10
135-2x3
165-2
185-3
205-2
220-2
235-2x1 add belt and wraps
185-10 belt only

This is 220. @Spock81 if I can hit 220 for a beltless double, you’ve more than got 225 with a belt. I think your squat is stronger than mine.

185 for 10

Bench
45-10
87.5-4x5

Meadows rows
45-3x10/sdie

Tricep band push downs
3x20

My weight is sitting around 134 right now and I want to take some off. It’s been creeping up since last year. I don’t know how much I can commit to eating less and have been considering cardio. I was looking at second hand ellipticals on kijiji. I could use it on non training days and listen to audio books. We used to walk more but our dog developed an issue with her hip. That seems to be clearing up and I walked about 14km over the weekend. That’s the best thing for me. I’m also cutting down on drinking. I only drink on weekend evenings and only whiskey but can consume quite a few calories like that. Additionally, when you’ve got a few down your neck, eating crap seems like a good idea. Starting last night, I cut out Sunday nights and had tea instead.

1 Like

Week 7 - Day 2

Deadlift
135-2x5
225-2
255-1
275-1
290-1

BB row
122.5-3x8

SSB Squat
122.5-5x5

Shrug
225-10
235-10
245-10

SS with

bar roll outs
3x10

This was followed by a 2km walk with the dog. Last night we walked 5 km and I listened to my audiobook. I recently discovered that I could download audiobooks from the library. I’ve been buying them and it’s getting expensive. The library has a shit ton (over 10,000) for free. I was ridiculously happy for that discovery.

2 Likes

Week 7 - day 3

Squat
45-10
135-2x5
155-4x5

Bench
45-10
95-3
105-2
115-2
100-2x2 paused

The fed we’re doing our next meet in doesn’t have a start command for bench. I have to get used to that. I also may do my own lift off. I’ll have to watch and see how they do them. I’ve seen a few soft lift offs and would rather just do my own with a hard lock to start.

RDL
135-3x20

ss with

leg raises
3x10

This was done in about 45 minutes. Frank has done something to his back/groin. He’s not sure which because the pain wraps around his body. He thinks it’s a nerve thing but didn’t change training tonight. He took the dog out. I started a new book by James Patterson. The chapters are quite short and perfect for rest between sets.

Week 8 - day 1

Squat
45-10
135-3
165-5
187.5-3x5

Bench
45-10
90-4x5

Dumbbell rows
62-3x10/side

Rolling tricep extensions
10-3x15

This was an expensive car day today. I discovered my rear brakes leaking fluid on the left side and got both sides replaced. I work in construction and always check my tires because punctures are easy to pick up. That’s how I notice the leaking brake fluid. On the way home a guy opened his car door into my passenger side as I was driving. Fortunately it just clipped the outside mirror so no damage done. It woke me right up though.