Old Man Trying to Get Back Into Shape

[quote]OldGlory wrote:
Yes North Shore. Spent vacation going to Parker River Reservation and Good Harbor. You from around here?[/quote]

South shore

Got a Black Lab Puppy Sunday so have been puppy proofing the house and taking care of him the past few days. It is exhausting! Ordered a weight vest the wear when I walk him once my calf heals up.

Monday 8/24

Press
45 x 12
65 x 5
80 x 5
95 x 5

BBB Press
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Back was a little tight but no Pain. Calf felt better but still healing up from the micro-tear.

Tuesday 8/25

Back Squats
20 x Air Squats
10 x 45
95 x 5
120 x 5
145 x 5

Back felt good. Calf still tweaky. Squats felt good but also felt a little challenging at this weight and it should have been easy.

Wednesday 8/26 Rest Day

Friday 8/28

100m Row

Bench
45 x 20
65 x 15

85 x 5
105 x 5
125 x 5

BBB
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Felt good. New Ohio Power Bar is awesome!

Saturday 8/29

Warm up - Mow Lawn

25 Air Squats

Deadlift - De-load Week
5 x 115
5 x 145
5 x 175

Felt fine no issues. Start the new cycle this week. Sore from paddle boarding Sunday. It is a great work out paddling against the current and wind.

Tuesday 9/1

1000 Meter Row
60 Jumping Jacks

Press 5/3/1
45 x 20
65 x 5
80 x 5
95 x 3

100 x 5
120 x 5
135 x 4 missed one. I feel weak after taking it easy for two weeks.

BBB Bench
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10

Mowed lawn with a weight vest

Wednesday 9/2 Very rusty but got it done.

20 Air Squats
20 lunges each leg

5/3/1 Squat
45 x 12
95 x 5
120 x 5
145 x 3
155 x 5
180 x 5
200 x 5 a little shaky on the last rep

Thursday 9/3

1000 m Row
70 Jumping Jacks
20 KB Swings

5/3/1 Bench
45 x 20
85 x 5
105 x 5
125 x 3

135 x 5
160 x 5
180 x 9

BBB Press
100 x 10
100 x 10
100 x 10
100 x 9

Ran out of steam on the last set of BBB. May have to back off the weight on my press and squat. For 5/3/1 is it better to reduce the weight to get more reps on the 5 3 and 1 sets as opposed to just barely making them or missing one rep?

Friday 9/4

Missed my last rep on 5/3/1 “5 Week” Deadlift. I have been dealing with a bunch of minor injuries. Time to deload and reset my Training Maxes on Squat, Deadlift, and Press. Bench still feels good so I will keep moving forward with that.

Monday 9/7

65 Jumping Jacks
10 Push Ups
20 Air Squats

5/3/1 Press
45 x 12
55 x 5
70 x 5
80 x 3

90 x 5
105 x 5
120 x 5

BBB Bench
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

Super Set x 4
Barbell Row
Dumbbell Row
Step Ups

Wednesday 9/9

75 Jumping Jacks
20 Air Squats
10 Pushups

5/3/1 Squat
45 x 10
85 x 5
105 x 5
125 x 3
135 x 5
160 x 5
180 x 5

Thursday 9/10

75 Jumping Jacks
250 SU Jump Rope

20 KB Swings
calf stretching

5/3/1 Bench
45 x 20
85 x 5
105 x 5
125 x 3
135 x 5
155 x 5
175 x 8

BBB Press
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

Monday 9/14

500 m row
10 Pushups
500 m Row
75 Jumping Jacks
250 SU Jump Rope

5/3/1 OH Press
45 x 10
55 x 5
70 x 5
85 x 3
100 x 3
110 x 3
125 x 7

BBB Bench
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

Tuesday 9/15
500 m Row
20 Air Squats
10 Burpees
20 Air Squats

5/3/1 Squat
45 x 10
85 x 5
105 x 5
125 x 3
150 x 3
170 x 3
190 x 6

RDL
135 x 10
155 x 8
175 x 6

Reset seems to be working but would still like to get more reps on the money sets.

[quote]OldGlory wrote:
Reset seems to be working but would still like to get more reps on the money sets.[/quote]
Wouldn’t we all! It’s a double-edge sword, though. Too many reps and it indicates to me I am training too submaximally.

KPSNAP I get about 8-9 on the 5s and 6 on the threes. I would like to be getting 12 and 10. Only way for me is to move forward - Head down and back at it.

9/18
Mow Lawn with 25lb vest

9/19
75 Jumping Jacks
300 SU Jump Rope
10 Pushups

5/3/1 Bench
45 x 20
85 x 5
105 x 5
125 x 3
145 x 3
165 x 3
185 x 8

BBB Press
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

9/20
1000m Row
75 Jumping Jacks
200 SU Jump Rope
20 Air Squats

5/3/1 Deadlift
105 x 5
135 x 5
160 x 3
185 x 3
210 x 3
240 x 6

9/22

80 Jumping Jacks
350 SU Jump Rope
10 Push Ups
20 KB Swings

5/3/1 Press
45 x 8
55 x 5
70 x 5
85 x 3
105 x 5
120 x 3
135 x 6

BBB Bench
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10

65 5x5 Barbell Row

9/23
1000m Row
75 Jumping Jacks
350 SU Jump Rope
20 Air Squats

5/3/1 Squat
45 x 10
85 x 5
105 x 5
125 x 3
160 x 5
180 x 3
200 x 6

RDL
135 x 10
155 x 8
170 x 6

9/24
Running Late Had to do a quick warm up
30 Jumping Jacks
20 Air Squats
10 KB Swings
10 Push Ups

5/3/1 Bench
45 x 20
85 x 5
105 x 5
125 x 3
155 x 5
175 x 3
195 x 5

BBB Press
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10

9/25

80 Jumping Jacks
20 Air Squats
350 SU Jump Rope
20 KB Swings

5/3/1 Deadlift
95 x 10
105 x 5
135 x 5
160 x 3
200 x 5
225 x 3
250 x 6

10 Box Jumps

9/26

Mountain Biking fire roads and horse trails. First time on a mountain bike it was pretty fun very different from road biking. Rode for about and hour and a half.

Mowed lawn with weight vest. Someday I will have to measure the distance walked doing this.

Nice active recovery day.

9/27
Road Bike 10 miles

9/28
80 Jumping Jacks
300 SU Jump Rope
20 KB Swings

5/3/1 Press Deload Week
45 x 8
55 x 5
70 x 5
85 x 5

BBB Bench
45 x 10
125 x 5
125 x 5
125 x 5
125 x 5
125 x 5

Super Set X 4
5 Ring Row
10 EX Curls

9/30
80 Jumping Jacks
40 Air Squats
200 SU Jump Rope
20 KB Swings

5/3/1 Squat Deload
45 x 10
85 x 5
105 x 5
125 x 5

10 Step Ups x 4

RDL
8 x 135
8 x 135
8 x 135

10/1
85 Jumping Jacks
5 man Makers
20 KB Swings
10 Dumbbell Press

5/3/1 Bench Deload
45 x 20
85 x 5
105 x 5
125 x 5

Super Set 4x
10 x Dumbbell Tri Extension 20 lbs
5 x Close Grip Bench 135

10/3
100 jumping jacks
400 SU Jump Rope
20 Air Squats

531 Deadlift Deload
105 x 5
135 x 5
160 x 5

Front Squat
125 x 5
5 Box Jumps
125 x 5
5 Box Jumps
50 Band Pull Aparts
125 x 5
5 Box Jumps
50 Band Pull Aparts
125 x 5
5 Box Jumps
50 Band Pull Aparts
125 x 5
5 Box Jumps
50 Band Pull Aparts