T Nation

On the Strenf


#1

Hi- thought Id log some training here

Im 42 years old 5'6" and working around an ever growing series of shit that creaks when I get up.

work and life keep me from training as frequently as Id like.
as Id type- I wont be able to train for a few days - work and travel.

the bulk of February and March had me tied up with a project that left little time to train
trying to get back into some frequency

that being all said here is what I did today.

4.15.14 some training

two overnights at work
left me for dead for a few days.

jump rope foam mobility
a ton of lunges agile 8

a bunch of power snatches 65 95 115 a few triples each

A squat 95x10 135x100 185x10 225x5 275x5 315x3 335x2 365x1
315 10x2 1 minute rest between sets

B dimel Dead 135 2x20

C1 dip bw 4x15
C2 rear delt machine 4x15

D pull down abs- 3x12

thats it.

notes-
halfway thru the 10x2 I felt like I could do this for like 5 hours.
these felt good and speedy.
this was all pretty much high bar.
other stuff- felt like other stuff.


BJJ Training & Fitness Resources
#2

First in. Welcome youngster. I'm reminded of someone you would get along with famously. Nice squatt'in.


#3

Lololololol...


#4

Reincarnation. Amazing so many people don't believe.


#5

Sweet!


#6

4.21.14 some training

travel holiday and a suprise stomach bug kept me from training.
back tonight with this.

a shit ton of mobility lunges cossack squats agile 8 pvc rolling

activation bb complex of
row x rdl x jump shrug x power snatch x overhead squat
95 , 115 3x3

A squat
115x12 135x10 225x5 work 245x5 275x5 315x5 335x2 355x1
EMOM 315 x 2 12 sets 24 reps total
B single leg ham curl 4x10-12
C1NGHR used a bosu and feet wedged 4x6-8
C2 bb roll outs 4x8-10
D db clean and press 30 4x8-10

notes- regular squats felt labored
the EMOM sets of doubles felt awesome- go figure.
I do like these allot but they left me without much gas.
NGHR - these suck ass.
needs work


#7

Solid work. 12 EMOM sets @ 315 is awesome.


#8

Dont worry those sets of doubles- made me suffer the next day

4.23.14
still not feeling 100%

mobility series of lunges cossack squats etc
avoiding any stomach work - as I still have some cramps
wah wah wah

a bunch of cleans- 95 135 155 175 for triples a bunch of sets
steel plates and shitty bars - I miss bumpers at the last gym

A front squat 135x5 185x5 2252x5 245 2x3 265 2x2 300x1
B rack pull from mid shin 225 x5 315 2x5 405 2x5 x3 I suck at these
C chest supported row 3pts 4x6-8
D a bunch of ez bar brocurls 35x20 55x10 75x8 bleh 35x many
E db row - 100 2x10 each bleh out of gas

not a great day- legs felt fine- right elbow was killing me
even with a sleeve on - made front squats very painful
rack pulls these suck donkey balls - I have never liked these.
I can pull more from the floor then I can rack pull or shrug
hmmm.
rows - more volume and frequency please.
db rows- needs work- I think a few training cycles ago 100x20 was pretty easy.
brotard curls- needs more of these get dat pump to flush out the junk
it all needs work


#9

training
mobility prevention etc
TKE TKE TKE TKE and more TKE
mini step downs a bunch of glue activation

A OH squat 95x10 135 2x5 155x5 185x0
B Squat 185x20 245x20 315 5x2
C OH press 95x5 115 x5 135x3 bleh shut it down
D1 landmine press 2pts 4x8 3pts 3x8
D2 meadows row 2pts 4x10 3 pts 3x10
E 1500m row leisurely 7:18
F spread eagle sits ups - +25 plate 3x10

notes-
3rd squat session this week - 185x20 fun.
245x20 def not so much fun.
like at all.
sets of triples- I always want to move something somewhat heavy
OH press- not happening- this time the not so shitty shoulder said no thanks.
landmine press- just jammed a bar in a a corner
same with rows- these felt good.

I need to find some upper body stuffs that is easy on the joints.
lately pullups- any kind of pressing are out.


#10

Hey Kevin. Great to see you. How's your son? He must be 3 or 4 by now. Squatting three times in a week would leave me crippled. I feel your pain about the elbows aching. I threw a football with my oldest a week ago (both left and right hand I'm fairly ambidextrous) and my elbows have been killing me since.


#11

Thanks Steve.
Good to be seen, my son is 4. And a Giant- weighs 55lbs just a big happy kid.

If you look at the volume- its not that much - im not doing a ton of accessory work
the joint thing- is just annoying- part of slowing down.
shoulders - elbows just have taken a beating over the years


#12

What are EMOM squats?

You remind me of jesus rising from the dead.


#13

x


#14

^ not sure how that happened.

5.1.14

havent trained in a few days work blah blah blah

mobility a bunch mini step downs x HLR x bw Dip x TRX fall outs 4x10

bb complex row x rdl x clean 95 3x3 35 3x3
A deadlift- 225 2x5 315 2x5 365 x5 bleh
B OH squat 95 2x5 135 2x5 155 x5
C squat 185x5 225x5 275x5 315x5 335x2 355x2 bleh 315 3x3
D 1" eleveated stiff dead 225 x5 275x5 315 2x6
E db clean and press 30 2x15
F rope pull down x face pulls x abs

notes-
got stuck pulling before squatting waiting for racks.
pulls felt heavy-
squats felt crappy
stiff deads- been like forever
it all needs work


#15

5.3.14

some training- got in a good day.

500m row mobility stuffs
hang power snatch progressions for activation

hip x knee x floor 95 3x3 115 3x3

A behind neck push press
65x9 95x5 115x5 145x5 155x5 185 3x3
B front squat
135 x 8 225x5 245x3 275x2 295x1
then squat 225 x20
C1 single leg ham curl 5x12+
C2 bw dip 5x12 +
D1 rear delt machine 4x15
D2 chestbrah peck deck thing same as ^ machine 4x15
E trap bar carries 25' 240x4 290 x 6 330 x x6
bar weighs 60
F TRX circuit face pull x push ups x fall outs- 4x12

Notes-
push press- I dont know- shoulders and neck felt ok.
not ok enough to do more volume or any significant loads on OH squats
front squat- meh.
225x20 double meh.
rear delts- chest brah thing- probably so much more needed then Id admit too

trap bar carries- so much fun.
this bar weighs 60 lbs- its goofy.


#16

I feel better reading your log. As I am clearly not the only one who's got this and that hurting and injured.

Those EMOMs are popular with CrossFit, which I did for a month. I remember getting in there one day and seeing "EMOM" and thinking "What the hell is that acronym in the lifting world?"


#17

nice training brah


#18

BTN Push press, is easier on your neck? Now being part of the injured neck club strict OH press is slowly fading away, a lil push seems to help me break that plane. Nice work


#19

thanks peeps

its all not so good for the neck

I think on the BHNPP I an landing the bar on my traps
and keep my neck and head still

regular push press or overhead press- I tend to exagerate pushing the head thru.
and squeeze my neck

I think most people here - and those that have a life time of some kind of training
are all working around broken shit but its good to empathsize


#20

this week is crazy with work-
doing some NFL draft coverage - not the big show.
but still crushed for time.
so im not here as much-

5.8.14

had an afternoon call- so I trained this morning-
not much sleep stiff and creaky

a SHIT ton of mobility-
lunges - bear crawls some tumbling foam pvc etc.

A deadlift 135 x10 225x8 315 2x5 365 x2x3 315 2x5 meh
B1 front squat 225 2x3 245x3 265 x3 295 2x2 225 2x5
B2 pullups 10 x5
C1 db clean + press 30 4x10
C2 pallof press 4x12+

47 minutes door to door really not much rest all I had time for.

notes-
racks where full - pulled first- not my favorite thing to do at all
felt like ass doing all this - reading it - seems ok on shitty sleep