Heading off the Reservation

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.

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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

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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.

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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:

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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.

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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.

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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.

Week 8 - day 2

I missed training yesterday. It was windy af with gusts up to 115kmh. A transport blew over on the highway. The result for us was a crap ton of blown off shingles. I ended up staying late to help with service and then the drive home was 3 times longer than normal because traffic was diverted from the highway. I could have trained but I wasn’t into it.

I put it off to today and my lower back and hamstrings were kicking off. I had an enormous blueprint that wouldn’t fit on my drafting table so I spent most of the day bent over the boardroom table with a lower back pump.

Deadlift
135-2x5
240-5x2 I put a belt on for these which I wouldn’t normally do but 135 felt heavy so…

BB row
125-3x8

SSB squat
50-10
130-5x5

plate raises
25-3x15

weighted kneeling crunches
25-3x10 meh

Week 8 - day 3

Squat
45-10
135-5x6

Bench
45-10
95-3
105x3

Snatch Grip SLDL
135-3x10

Leg raises
3x10

Week 9 - day 1

Squat
45-10
135-2x5
165-5
195-3x5 last set with a belt and it actually felt the worst.

This is the second set

Bench
45-10
90-4x6

CG bench to 2 board
105-4x6

T bar row
45-10
55-10
65-10

We’re having a bit of a snow storm now. Over 30 cm are expected. It sucks for the kids, they’re on March break so they’re getting ripped off a snow day.

Week 9 - day 2

Deficit sumo deadlift
115-5
135-5
155-5
180-6x4

BB rows
127.5-3x8

SSB squat
50-10
135-4x5

Shrugs
205-10
225-10
245-10

BB roll outs
3x10

Frank has some kind of injury going on so I trained alone while he walked the dog. I brought my book down with me and kind of got involved between sets.

Week 9 - Day 3

Squat
45-10
135-5
140-5x5

Bench
45-10
95-3
105-4x4

Single leg deadlifts
50-3x8/side
okay these were really hard just to stay balanced. I watch videos and no one else seems to struggle with staying on one foot. Maybe my feet are too small?

Leg raises
3x10

Tomorrow I’m off to get the other half of a crown on my tooth. Two weeks ago I had it ground down and have a temporary one on. I’m a suck about the dentist and took 2 mg attivan. I think I fell asleep. I plan to do the same tomorrow.

Week 10 - day 1

Squat
45-10
135-5
165-5
185-2
205-3x4
Last set with a belt.
Video is set 2.

Bench
45-10
95-6x5
I played around with foot placement. As I’ve aged I’ve been losing flexibility.

This is a bench video from 8 years ago. I can’t do this anymore. My back won’t bend like that and with my feet in that position, they pull inward pulling the sides off the ground and I get red lighted. I moved my feet out and further forward pushing my knees out pressing off the bottom.

T-bar rows
45-10
55-10
65-10

Tricep band push downs
3x20

Sunday was beautiful and I ended up walking 10km with the dog so I was pretty happy with how squatting went the day after that.

I also got the permanent crown on my tooth and it looks and feels great. I wish I hadn’t waited so long except for the fact that it’s expensive.

Week 10 - day 2

Deadlift
135-2x5
225-2
255-1
275-1
300-1 video below. This felt slower than I would have liked. My lower back is still irritating me. This is the heaviest single I’ll pull before the meet.

BB row
130-3x8

SSB squat
50-10
140-4x5

plate raises
25-3x20

bar roll outs
3x10

Yesterday was quite nice out so I took the dog for a 5.5km walk after dinner and listened to my audio book. Today was just around the block.

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