T Nation

Stoney's Log


#1

Just starting one of these things for the first time. Want to attention whore a little, I've been all over the place in recent years, but want to focus on powerlifting for the short term.

Here are my stats:
almost 38 years old
5'10", 200lbs
Pathetic max lifts:
405 deadlift
275 squat
250 bench

Been enjoying the forum and looking forward to becoming a 500/400/300 type of guy.

Been focusing on squat strength in the recent months, as I finally bought a squat rack and acknowledged my leg strenght is pathetic. No mas!


#2

Welcome to the Old Folk's home. I have exactly zero powerlifting insights to share, but if you ever decide to try more of a Shake Weights-style training regimen, I'm your man. Best of luck with your lifting goals.


#3

There are so many programs to choose from. Please read Squat Every Day for great insights on how to train. I think the e-book costs about 6 dollars on amazon and it's worth every penny. Then you could do a Wendler program, a 5x5(madcow-type) program, Sheiko, Westside type training, etc. Dan John and his Simple Strength programs are excellent. Be consistent and grow strong. 38 is a good age to get motivated at.


#4

Welcome. This is the place to be.


#5

Welcome to the not yet over the hill crew... you fit in just fine since a large % of us are strength oriented.


#6

Welcome. Nothing wrong with your numbers and there are plenty here who can help you with any questions as you progress towards your goal numbers.


#7

Welcome! Your lifts are far from pathetic. You are already much stronger than most men your age. According to a recent T-Nation thread, you are about as strong as Hugh Jackman, which is fine company to count yourself in.

Now show us your work!


#8

Welcome. There's not much bullshit or drama in here. Just a bunch of not-as-young guys (and gals) refusing to grow old.

Good luck in your training.


#9

Thanks guys. I have most recently been running a 5/3/1 with the BBB option. Before that (in April) I got a bug up my ass and did the 10,000 kettlebell swing workouts for a month. That program was great for my cardio conditioning for ice hockey (which I play twice a week from October to April).

And on a different note, ice hockey is also a source of my fitness bipolarism, as ice hockey and a weekly training regimen for strength sports fight with each other tooth and nail. I wish I could do both to the end of time, but sometimes I go too hard in the gym and have trouble standing up on the ice from all the DOMS. I can get into this more later...

And I am always looking for stuff to read when traveling for work, so I'll definitely check out Squat Every Day.

Here is the stuff I've done this week:
8/25
Squat:
128x10
178x10
218x5
238x3
258x3
278x1
218x10
218x10
218x10

Assistance:
Leg Extensions
145x12x3sets
90x25reps
Hamstring Curls
80x12x3sets
Calf Raises
200x12x3sets


#10

8/27

Seated OHP:
88x10
88x10
108x5
128x5
138x3
138x3
128x5
108x10
108x10

Band Shoulder Dislocates between 4 or so sets above

Pullups: 10,10,10

Closegrip Pullups: 10,10

DB front raises
20x12 for 3 sets

Standing Bent Over Rows
135x12 for 3 sets


#11

8/28

DLs
120x10
210x10
260x5
300x5
350x3
375x1
395x1
405x1
210x10
210x10
210x10

And finished with some ab work


#12

8/29

Hiking on the family farm. About 3 miles of hilly terrain with a recovering ACL surgery wife, guard Chihuahua, and two boys. Wish I took some pics, next time

8/30

Swanky 18 year anniversary dinner with the wife. It was at a place with a bunch of yuppies and hipsters. It was a battle of Rolex's vs goofy facial hair. BMWs vs Fixies.


#13

8/31

1:15 of pickup ice hockey. Only two subs per side, I was wiped out.


#14

9/1

http://www.T-Nation.com/training/1000-rep-arm-workout

Yep. Just tried to survive.

Exercise	Sets	Reps	Weight  Rest

A) EZ Bar Curl 5 20 40lbs 2-3 min.
B) Tri Pushdown 5 20 50 2-3 min.
C) Preacher Curl 5 20 40 2-3 min.
D) Overhead Cable 5 20 30 2-3 min.
E) Hammer Curl DB 5 20 20 2-3 min.
F) Skullcrusher 5 20 40 2-3 min.
G) Seated BB Curl 5 20 30 2-3 min.
H) DB Kickback 5 20 15 1-2 min.
I) EZ-Bar Rev Curl 5 20 35 2-3 min.
J) Bench Dip 5 20 1-2 min.


#15

9/2
Squat:
128x5
178x10
225x10
225x10
225x10
225x10
178x10

RDLs
140x12x3sets
Leg Extensions
145x12x3sets
Hamstring Curls
80x12x3sets


#16

It looks like you are putting in a lot of work. Nice job.


#17

Thanks, Mr. The Crippler. Took yesterday (9/3) off, first day of school for the kids and had to work at night for an hour or so with my Chinese colleagues.

9/4
*=Jump rope x 100
Bench
125x5*
145x5*
175x5*
215x5
215x5
175x10
175x10
175x8
175x6

Face Pulls
70x15*
70x15*
70x15*

Incline DB Bench
50x12*
50x12*
50x12*


#18

9/5 Nope

9/6
DL
135x5,210x5,260x5
315x5,315x5,315x5,
260x10,260x5

Kroc Rows
3 sets 60lbsx20reps (need a bigger kettlebell)

Abz


#19

Welcome!

Do you hope to compete in PLing?

I am a hockey mom so have a real affinity for the sport.

Happy anniversary.


#20

9/8
Back Squat - Wanted to see how many unbroken BW squats I could do...
135x5
175x5
205x10
205x21 (that's it!)
205x10
205x10

Shrugs
225x12
275x12
275x12
275x12

Incline Curls
30x12
30x12
30x14

Calf Raises
275x12
275x12
275x12
275x15

Tri Kickbacks
30x12
30x12
30x12