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Old Guy Trying to Get Lean for T-ransformation2019

t-ransformation2019

#341

I thought about taking an extra day off because of yesterday’s off day being pre-empted by strongman practice, but I felt good when I woke up this morning, so decided to go ahead and stick with the program.

9/4/2017 5/3/1 cycle 5 day 9

Warmup.

Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
5x265#
3x300#
5x335#
FSL:
5x265#
5x265#
5x265#

Good mornings:
3x10x135#
superset with 10x toes to bar, 2x20 situps

The toes to bar weren’t that hard on my core, but my left shoulder has been bothering me when I hang for them on my bar here at home. The bar on the squat rack is so low I have to hang with some contraction in my shoulders and elbows, as well as bent knees, to not hit my feet on the floor at the bottom, and that has been bothering my left shoulder for a while, which is why I have been doing decline weighted situps when I’m in the gym instead of toes to bar. No decline bench here at home, so just did a few more situps on the last 2 sets. No lingering shoulder pain, but I’m still going to stay away from toes to bar a while longer, no sense tempting fate.


#342

Tuesday 9/5/2017 5/3/1 cycle 5 day 10

Warmup.

Press:
10x45#
5x65#
5x95#
5x115#
5x135#
3x155#
5x170#

superset with pullups - 1/2/3/4/5/6/7/8/9/15

DB overhead press per arm:
10x55#
10x65#
8x75#

superset with DB rows per arm:
10x65#
10x75#
10x85#

Okay, definitely feeling some fatigue today, which makes sense given that this is the 5th day in a row without a day off, since I skipped Sunday’s rest day. Tomorrow is a day off from everything except maybe some stretching and walking, possibly some yard work. Feeling good despite the fatigue.


#343

Illness update. I’ve had a nasty flu bug since last Wednesday. I went to work today, and felt a little better while I was there, but now my fever is going up and I’ve got chills again. I’m going to rest again today, and maybe do the rest of the week at deload weights to get back in the groove. Sucks, but life does that to you sometimes.


#344

/So, it hit me hard again Monday night, so I went ahead and went to the Dr. Tuesday, found out I have an upper respiratory infection, so in the middle of a round of antibiotics right now. Feel a million times better already, after 2 days of meds, so I went ahead and did a quick workout, at deload weights. Did Deadlifts/Bench today, and Friday I’ll do Squat/Press, then restart my cycle next Monday.

Wednesday 9/13/2017 5/3/1 forced deload

Warmup.

Deadlift:
5x45#
5x95#
5x135#
5x185#
5x225#
5x275#

Front squats:
3x20Kg
3x30Kg
3x40Kg

Bench:
10x45#
5x65#
5x85#
5x105#
5x125#
5x145#

Superset with pullups: 1/2/3/4/5

Tired and hungry now, but not feeling too bad.


#345

I felt pretty good today, and had an opportunity to make it up to Kansas City, so I went to Stone and Barbell and did some event work again. I remembered to take a picture of the sheet that tells all the implement weights today, so my weights will be right on. Also, some of them will seem a little odd, because they have collars that work on the Axle, log and farmer implements, but they’re gigantic clamp and screw monstrosities that weigh 2.5 Kg each, so if you see some weird weights, it’s because I have 11 lbs of clamps on the implements.

9/15/17 Strongman event day

Warmup.

Log (12" log) clean and push press:

3x90#
2x121#
2x151#
1x171#
1x191#
clean once, then push press:
3x3x140#

Farmer’s walk (per arm):

1x25#x60ft
2x126#x60ft
added belt -
1x176#x60ft

Yoke walk:

205#x60ft
295#x60ft
added belt -
385#x60ft
435#x60ft

Axle deadlift:
3x136#
2x226#
3x1x316#, one without straps, one with straps double overhand, one with straps mixed grip.
5x316# no straps or belt.
1x316# with a belt, did not feel right at all.

So, using the belt made a big difference with my stability on the farmer’s walk and yoke carry. When I tried to axle deadlift with it, it felt all wrong, though. I need to get more practice setting it right for the lift being done. Where I had it was perfect for bracing while nearly upright, but didn’t work at all for deadlifting. I don’t really need it for this deadlift weight, so I may just leave it off. I didn’t try 18" deadlift today because the blocks weren’t easily accessible, but I’ll mess with that with/without the belt next time I go.

Overall another successful session. 2 things to note - first, on the farmer’s carry, ,my right tricep was acting crampy, I guess from trying to hold the bars stable while moving? never had that happen before. The 191# log press was tough, I really didn’t get good leg drive, and ended up mostly pressing it out, and my left side wanted to lag my right at the top, but it went up. I did the 3x3 at the drop weight to practice leg drive.


#346

Monday 9/18/17 5/3/1 cycle 6 day 1

Warmup.

Squat:
10x45#
5x95#
5x135#
5x185#
5x235#
5x275#
10x315#
FSL:
5x235#
5x235#
5x235#

Good mornings: 2x10x145#
superset with decline situps with med ball: 2x20

I was supposed to do 3 sets of good morning/situps, but after my second set of situps, I started to get a nasty charley horse in my lower right abs, so stretched it out and called it good. Still a good workout, back to 10x315# on the squat, wohoo!


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#347

Tuesday 9/18/17 5/3/1 cycle 6 day 2

Warmup.

Press:
10x45#
5x65#
5x95#
5x115#
5x135#
8x155#

Superset with pullups: 1/2/3/4/5/6/7/8/9/10

DB press per arm:
10x55#
10x65#
9x75#

superset with DB rows per arm:
10x65#
10x75#
10x85#

Ok, good and bad from today. My shoulder felt great doing pullups, no pain or discomfort at all… 2 weeks off did it a world of good. My strict overhead press strength wasn’t there, though. I could only get 8 at 155#, and my 75# set with DB’s I did them as straight up push presses, worked on leg drive, and still could only get 9 reps.


#348

Okay, yesterday was supposed to be deadlift day, but I barely got through the warm-ups when my gut told me I was done (literally, as I spent the next 30 minutes in the bathroom), so that was a scratch, and I smashed day 3/4 of this cycle together today.

9/22/17 5/3/1 cycle 6 day 3/4

Warmup.

Deadlift:

10x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power clean
5x225#
5x275#
5x315#
10x355#

Front squat:

3x20kg
3x30kg
3x40kg
3x50kg
3x60kg
3x70kg
3x80kg

Bench:

10x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
10x200#

superset with 25# weighted pullups: 1/2/3/4/5/6/7/10

Everything felt good. I won’t say 10x355# deadlift was easy, but my 10th rep was as clean and smooth as my 1st, and I could have kept going. On the bench, I might have had 1-2 more in the tank, but not any more than that. As usual, front squat was limited by the bar being slippery and trying to slide out of my rack position.


#349

Worked out in Kansas City again on Sunday, but at a different gym. Went up to Impact Elite gym in north KC, and it was pretty awesome. Very crowded on a Sunday afternoon because the powerlifting crew all lift from 1-4, but managed to work around them and get some good time on the strongman implements with someone who actually knew what they were doing. Rob was awesome, taking time to work with me just because he has a passion for the sport, and enjoys getting new people into it. He’s also one of the guys I’ll be competing against in November in the Masters division, and there’s no doubt he’ll own every event, but I came out of working with him fully confident that I won’t zero anything, which is my primary goal for this contest. Also met several others who will be competing at this event, it seems like a pretty tight group, so I’m looking forward to it more than ever.

Anyway, on to the workout:

9/24/17 Strongman training:

Log practice, started with just the log and worked on the clean and push press aspects, got a lot of good cues that made the clean feel a lot more natural (head up and chin on the log when I’m down in the squat position, take a big belly breath and use that as a shelf for the log, belt fastened to the side so the buckle isn’t in the way, don’t wear slick shorts, wear cotton so the log won’t slip off). I’m still not 100% satisfied with my push press, especially heavy, but I think that will take time and practice. Did a bunch of cleans, more push presses, and worked up to a clean and push press with 195#. The contest weight starts at 130#, and goes up in 203 increments, with 3 tries allowed, and once you fail you’re done. I feel good about starting with 170#, hitting 190#, and stretching for 210# if I feel like I have it in me that day.

Elevated deadlift practice, not sure if it was 18", but close enough. Again, got some good setup cues that helped me feel a lot more comfortable and less like I was going to hurt myself (feet closer together and toes pointed out to where my glutes activate when I contract my quads, and sit back/lean back into the lift), and worked up to 1x455#, which is the contest weight. It was slow starting, but once it was moving it went up fairly quickly. This was the only part of the deadlift medley I was concerned with, not so much now.

Sled push/pull practice, worked on some cues to help me here (push with my shoulders, not my arms, get down low enough so I’m not lifting the sled and driving the front end down, step quickly, stay on my toes going forward and backward, have the TRX band ready so the transition from push to pull is quick), and did contest distance with 370# pretty easily, contest weight is 450# which won’t be a problem ( also won’t be fast, but I’ll definitely get it done).

Yoke practice, figured out what height I need to set the yoke bar at, how to position my hands and where on my shoulders to put the yoke (pretty much low bar squat position, with my arms pushing the yoke forward into my back), and keeping my feet together and stepping quickly. Did a couple passes with lower weight, then loaded to 450#, did a static hold to see how it felt, then did the contest distance with the 450#. Damn, it was heavy and I was slow, but got it done. Dropped it coming back, but drops are allowed, and I finished.

Rob reiterated what I had pretty much concluded, I won’t zero any of the events, so no matter where I place I’ll count the meet as a success. I’d still like to not finish dead last, but I already know I’m the oldest person competing, and probably will be the smallest as well, so it won’t break my heart either way. The competitor in me always wants to win, but I’ve become more of a realist as I’ve gotten older. So, here’s how I’ll stack my results expectations:

I compete - I’ve already won because I got out and did it!
I don’t zero any events - Great Success!
I don’t finish dead last - Victory!


#350

9/26/17 5/3/1 cycle 6 day 5.

Warmup.

Squats:
10x45#
3x95#
3x135#
3x185#
3x225#
3x255#
3x295#
3x335#
jokers
3x355#
3x375#
FSL
5x255#
5x255#
5x255#

Good mornings:
3x10x155#
superset with
25# medicine ball weighted decline situps 3x16

Whole workout felt good. I have a little tight spot at the base of my thoracic spine from the heavy carrying Sunday, but it didn’t affect my squatting or good mornings at all, and I foam rolled it after the workout, which felt really good. I need a massage.


#351

9/27/17 5/3/1 cycle 6 day 6

Warmup.

Press:
10x45#
5x65#
3x85#
3x105#
3x125#
3x145#
3x165#
Joker:
3x175#
FSL++
5x155#
5x155#
5x155#

Superset with chinups: 1/2/3/4/5/6/7/8/9/10/11/5/5/5

Did not feel strong today, Joker set at 175# barely went up for the 3rd rep so didn’t bother with 185, went heavy on the FSL sets instead. Also did FSL and more pullups instead of DB press and rows since I’m at home and the only DB’s I have are 45’s.


#352

9/29/17 5/3/1 cycle 6 day 7

Warmup.

Deadlift:
3x45# + 2 power cleans
3x95# + 2 power cleans
3x135# + 2 power cleans
3x185# + 1 power clean
3x225#
3x275#
3x325#
3x375#
Jokers:
3x395#
3x415#

Front squat:
3x20 Kg
3x30 Kg
3x40 Kg
3x50 Kg
3x60 Kg
3x70 Kg
3x80 Kg
3x90 Kg

This workout went very well. 2 cues that Rob taught me last Sunday made a big difference. First, pointing my feet out just enough so my glutes engage when I contract my quads on the deadlift made a huge difference. It didn’t feel any less heavy, but 3x415# all 3 reps felt good, and I didn’t feel any strain on my lower back. Also, this is the first time I’ve had sore glutes after a deadlift/front squat day… usually it’s lower back, hamstrings and quads. Second, chalking up my shoulders and chest on front squats made the bar stay put a lot better. It was messy, but I was home in my garage so I don’t care. 90 Kg went up easier than 80 Kg normally does. I could have gone heavier, but I’ll work my way up instead of taking a big jump all at once.


#353

9/30/17 5/3/1 cycle 6 day 8

Warmup.

Bench:
10x45#
5x65#
3x85#
3x105#
3x125#
3x145#
3x165#
3x185#
3x210#
Jokers:
3x220#
3x230#
SSL:
5x185#
5x185#
5x185#

Superset with 25# weighted pullups: 1/2/3/4/5/6/78/9/10/5/5/5

Weighted dips 25#: 10/15/20
Superset with bodyweight +25# rows: 10/15/15

Conditioning:
6x200m run, 2:00 rest between.

I realized that I haven’t done any conditioning in like a month, unless you count my strongman training, and there’s enough rest time in there that I’m not really keeping my heart rate up. I could feel it in how out of breath I was after even relatively slow 200m runs, and I definitely don’t want to gas out at the competition because my conditioning isn’t up to par, so I’m going to get back to doing conditioning at the end of my workouts a few days a week.


#354

10/2/17 5/3/1 cycle 6 day 9

Warmup.

Squat:
10x45#
5x95#
5x135#
5x185#
5x225#
5x275#
3x315#
5x345#
FSL:
5x275#
5x275#
5x275#

Good mornings 155#: 10/10/10
Superset with decline situps w/25# med ball: 16/16/16

Solid workout. Nothing to add.


#355

10/3/17 5/3/1 cycle 6 day 10

Warmup.

Press:
10x45#
5x65#
5x95#
5x115#
5x135#
3x155#
4x175#

Superset with pullups: 1/2/3/4/5/6/7/8/9/10

1 arm DB press per arm:
10x55#
10x65#
10x75#
superset with Kroc rows:
10x65#
10x75#
10x85#

The DB presses went up better at 75# today, still getting stronger overhead, but I’m definitely approaching a reset on pressing. Came up short of my targets for + set/joker set on all 3 weeks, this cycle. Ah well, it had to happen eventually.


#356

10/6/17 5/3/1 cycle 6 day 11

Warmup:

Deadlift:
5x45#
5x95#
5x135#
5x185#
5x225#
5x275#
5x315#
3x355#
5x395#

Front squat:
3x20Kg
3x30Kg
3x40Kg
3x50Kg
3x60Kg
3x70Kg
1x80Kg

Conditioning run:
1x200m
3x400m, 2:00 rest between
1x200m

Deadlifts felt really strong, 5x395# was heavy, but again, I could have kept going. Front squats, my rack started slipping on the first rep at 80Kg, so I called it there. Run wasn’t super fast, just concentrated on getting each 400m slightly faster than the one before it, and I think I succeeded, but wasn’t timing it. Also, totally spaced out on doing power cleans this morning… oh, well.


#357

10/7/17 5/3/1 cycle 5 day 12

Warmup.

Bench:
10x45#
5x65#
5x95#
5x115#
5x135#
5x155#
5x175#
3x200#
5x225#
FSL+:
5x185#
5x185#
5x185#

Superset with 25# weighted pullups: 1/2/3/4/5/6/7/8/9/5/5/5

Bodyweight +25# dips: 10/15/20
superset with bodyweight +25# rows: 10/15/15

Overall a good workout. It’s nice to be hitting 225# with a working set again. Shoulders are feeling great as well. Next week will be a deload/conditioning week, and I plan to go up to Kansas City and hit the strongman implements again next weekend, then on to cycle 7. New training maxxes for cycle 7:

Squat: 375#
Press: 190#
Deadlift: 420#
Bench: 240#

Strongman competition in Missouri is 5 weeks from today!


#358

Okay, my deload week ended up being a complete rest week, did nothing but work and come home and take care of home stuff. I had planned on capping off the rest week with a trip to Kansas City to do some strongman implement practice, but a good friend got in a near-fatal motorcycle accident, so I ended up spending the weekend in the hospital in Springfield, Missouri. He’s going to be okay in the long run, but he’s busted up pretty bad, looking at several more surgeries to put his leg back together, and a year or more of therapy, and that’s just the worst injury, on top of many other broken bones, and a severed brachial artery that would have bled out if one of his buddies hadn’t put a torniquet on it. Puts things in perspective, but I still have work to do, so…

10/16/2017 3/5/1 cycle 6 day 1

Warmup.

Press:
10x45#
5x65#
3x95#
3x115#
3x135#
3x155#
3x175#
Joker:
3x185#

superset with pullups: 1/2/3/4/5/6/7/8/9/10

At home and getting dark, so decided to call it a day, 3x185# is a pr so I was happy there.

A couple of notes: I forgot to check what my working sets were supposed to be before I left work today, and I didn’t print out the numbers for this cycle, so I just worked up to a heavy 3-rep set. I knew I haven’t hit 3x185# before, so I figured that would be a good target, and I managed to hit it, called it a joker set and quit. Also, I’ve switched back around to a 3/5/1 order that has worked really well for me in the past, and also switched the order of the days up to press-squat-bench-deadlift. I’ve been feeling like I really need a rest day after squats and deadlifts, lately, since the weights have been getting up to as heavy as I’ve ever done. I know you’re not supposed to change things up a whole lot right before a competition, but I’m doing this for fun anyway, and the changes I think will actually help with my recovery.


#359

10/17/2017 3/5/1 cycle 6 day 2

Warmup.

Squat:
5x45#
5x95#
3x135#
3x185#
3x225#
3x265#
3x305#
3x345#
Jokers:
3x365#
3x385#

Got a lot going on this week, so I’ve decided to do the ‘jack shit’ protocol this week, with the exception of the joker sets. 3x385# is also a new max for me, I think.


#360

10/19/2017 3/5/1 cycle 6 day 3

Warmup.

Bench:
10x45#
5X65#
3X95#
3X115#
3X135#
3X155#
3X175#
3X195#
3X215#

Superset with 25# weighted pullups - 1/2/3/4/5/6/7/8/9

Stopped with just the base sets, no jokers. shoulder felt a little twinge-y.

10/20/17 3/5/1 cycle 6 day 4

Warmup.

Deadlift:
5x45# + 1 power clean
3x95# + 1 power clean
3x135# + 1 power clean
3x185# + 1 power clean
3x225#
3x275#
3x315#
3x345#
3x385#
Jokers:
3x405#
3x425#

Deadlifts felt good. I’m on call this weekend so can’t go to KC for strongman training, so I may go to Topeka and hit a Crossfit gym up there for a change of pace tomorrow morning.