Sarcopenia Cure

Mean ole girls [sniffs back a tear]

2 Likes

Cycle 7 (Strength 3), Lower Accessories Day
2023-03-10

I actually flipped a quarter to determine if I would do hang snatches or not. George said “No.”

High Bar Full Squat
235 8x3
+
Hanging Leg Raises (every other squat set)
4x12

45 Degree Hyperextension
BW+150 x 6
BW+130 2x8
Can’t go full depth but I only care that the hip angle is the same as deadlifting when my hands are at my knees.

Good Girl/Bad Girl Machine
180 3x12/180 3x12
These really help me power out of the bottom on squats. Been noticing that position was getting loose once I stopped doing them. I bounce back and forth in a superset with no rest.

Seated Leg Curls
225 3x10
+
Seated Leg Extensions
150 3x10

Standing Calves
BW+220 4x20

Cable Flyes
90 3x12
D-handles

Reverse Flyes (Rear delts)
40 3x12
I’m using pushdown ropes with attachment pushed to one end. It’s kinda like a band pullapart but with unvarying resistance.

8 Likes

2023-03-10

GG No 2 Gripper
2x10
GG No 3 Gripper
5x6
GG No 2 Gripper
3x15


Cycle 8 (Peak 1), Bench Day 1
2023-03-11

Bench Press
215 x 2
190 x 8, 7, 7
+
Medium Neutral Grip Pulldown
225 4x8

DB Bench Press
80’s x 9,8,8

DorsiFlex Chest Supported Row Machine
255 3x8

Pin-Paused CGBP
125 2x15, 10 aaaaand the gym closed

They literally shut the lights out on me.
Got to talking to Mike at the gym and ran out of time.

9 Likes

Conventional and sumo deadlift records should be kept separately.

5 Likes

Cycle 8 (Peak 1), Squat Day
2023-03-13

Hammer Incline Press (Triceps focus)
140 4x15

DB Hammer Curls
55sx5
Shoulda put my glasses on. Couldn’t read the numbers
50’s 3x6

SSB Squat
145,195x5
235, 285x3
Belt on
325,355x1
375x1
325 3x4

SSB Good Morning
245 3x6

Bulgarian Split Squats
70 3x8

Standing Calves
400 3x15
320 2x15

Definitely feels like I’m topping out. Should have done another couple of sets of split squats.

9 Likes

Cycle 8 (Peak 1), Bench Press Day 2
2023-03-15

MultiGrip Bar Bench Press (Paused)
220x1 (PR weight on this bar)
195x6 (PR paused reps), 6, 5
This bar has to weigh more than I originally thought it did. These felt awful and heavy.
+
Wide Neutral Grip Pulldown
225 4x8
This is the easiest these have been at this weight

High Incline DB Bench Press
70’sx9,9,8 (PR reps +1)

Pendlay Row
195 3x9 (PR reps +1)

Wide Grip Cable Pressdowns
90 x 15, 15, 13, 13 (PR reps +5)

EZ Bar Curls
95 3x9 (PR reps +1)
Right forearm still hurts from the misloaded DB Hammer curls a few days ago.

Cable Upward Chest Flyes
40 3x12

2nd time going through peaking phase and it feels just as bad as last time. Still progressing though.

9 Likes

Not going to make the meet in Monterey this weekend. Too much personal business to attend to.
I’m peaking for it too late anyway.

2 Likes

Cycle 8 (Peak 1), Deadlift Day
2023-03-16

Block Deadlift (5" Block)
Overhand
135,225x5
315x3
Belt
385x2
Mixed
435x1
475x2 (PR reps +1)
Straps
435x3
405x5
+
Side Bends
75x10,10,12,12,15

Wide-Grip Deadlift
335 3x7

Upright Rows
95x8, 10, 10
Lowered slowly

Seated Leg Curls
180 3x15

Cable Pullaparts
50 3x12

Ab Wheel (Knees)
15,12,12

First 475 pull was easy, 2nd pull not as hard as I thought it would be. Planning on two 485 singles in the next microcycle.

9 Likes

That’s intense! Nice work!

1 Like

Cycle 8 (Peak 1), OHP Day
2023-03-17

OHP (paused)
barx10
95x5
105, 115, 125, 135x3
145x2,3 (Forgot to load the bar for the next set)
155x3
140x8 (PR reps+2), 7, 7
Took my grip out a finger’s-width, which let me get my elbows to the side more. It seems like a stronger press position.
+
Monster Mini band Facepullaparts
7x10

Hammer Strength Row Machine
200x10, 10, 10, 10 (PR)

Larsen Press (paused)
190x6 (Probably PR)
185x6
I was only supposed to do 6 reps this cycle and next.

Seated Close Grip Overhead Pin Press (from forehead)
115x12, 10, 8, 8, 7, 5
Left elbow hurt in a scary way when I tried french press, so I did this. Supposed to do 12-15, but once I had it loaded I wasn’t going to change it.

Neutral Close Grip Pullups
BW+45 4x6

Since I did 2 OHP-type movements and the facepullaparts I decided not to do the usual DB laterals.

Things are starting to ache. Glad there’s only one more cycle. I’ve kinda compressed this cycle week because of upcoming obligations.

9 Likes

:cry: Too bad. There will be others.

1 Like

Spent a good part of Saturday loading 5 gallon buckets with rocks and toting them to the other side of the property to unload them.

I think that counts as a Lower Body accessories day.

6 Likes

When I was assigned to the island of Shemya (Aleutian Islands, 1500 miles from Anchorage) there was a sign. “Please carry one rock from the east side of the island and deposited it on the west side of the island. We will eventually get back to the mainland”.

4 Likes

Cycle 9 (Peak 2), Bench Press Day 1
2023-03-20

Bench Press
225x1
200 3x5
+
Monster Mini BPA
4x25

Wide Neutral Grip Pulldown
230 4x8

Neutral Grip DB Bench Press
80’s 3x9 (PR reps)

Flex DorsiFlexor Chest-Supported Row
255 3x10 (PR reps)

Close Grip Pin-paused Bench Press
125 2x15, 2x14
I do these to mid-chest and elbows out

Seated DB Hammer Curls
50s 3x8
Wow these feel heavy

Pec Deck
165x12, 2x10

Shoulders are starting to ache. Had to start hyping up for the lifts after the pulldowns.

8 Likes

Two PR’s in the same workout, excellent!

1 Like

Cycle 9 (Peak 2), Squat Day
2023-03-21

SSB Squat
165, 195x5
235,265x3
295x2
Belt
325x1
355x1
385x1 (PR +10 and double bodyweight)
335x4 (PR weight@reps)
And then I fell out of the squat cage while logging my training and bruised my tailbone. Don’t sit on the safety straps, kids, they can come loose under certain conditions.
335xjust put it back in the rack, bonehead.

Seated Leg Curl
225 2x11 (PR reps +1), 10
+
Seated Leg Extension
150 3x11 (PR reps +1)

Maybe some light High Bar squats?
145x3 and you’d better just stop

Leg Press (Full ROM, paused)
180,270,360x8
450 2x8
Muffled farting noises might have happened.
360, 270x8
Okay, that didn’t hurt, so I’ve got a way forward if needed.

If I were in an athletic pursuit, this wouldn’t be enough to keep me from playing, but with the loading it seems the better part of valor to retreat. Should be okay in a couple of days. I might be able to do DLs on Friday or Saturday.

It’s a win - I got my squat PRs.

7 Likes

Congrats on the PRs! Not sure about the squat rack injury. A video would have been stellar :crazy_face:

2 Likes

It would have been hilarious.
I felt like a complete ass.

1 Like

congrats

would laugh but bruise.

1 Like

I may be parting ways with my gym soon.
Owner’s putting in a virtual golf room in the MMA aerobics area.
I don’t yet know why that makes me angry when it’s his right to do so…

4 Likes