Strongest Guy on my Block 4

Bigger Stronger Leaner Over 35 Lifter
861

[quote]hel320 wrote:
Once I decode all this it looks very interesting. Since I’ve turn 60 I’ve started thinking more about health than just strength.[/quote]
I love to lift and always love doing heavy work.

Sadly my body is just not made for it after 26 years. Too many injuries and my blood work was shit.

I’m 41 and I was going to be on blood pressure and cholesterol meds by now easy.

Diabetes was a couple burgers and beers away. So I hung up the real heavy and decided to get healthy about 4 years ago.

It sucks to always be on a diet, it sucks to do Xfit 3-4 days a week.

But I’m not on meds, my waist is trim and I feel great.

Such is life.

862

[quote]Derek542 wrote:
Tues

2 min rowing and multiple KB movements

DL
135 X 8
225 X 5
275 X 1
315 X 1
365 X 1
405 X 1 missed

200 meter row
10 burpees
70 KB X 10 X Russian KB swing
3 round 5:50 min

Weight 210[/quote]
https://instagram.com/p/5ZYFq1j-9j/

863

Thurs

2 min row and various warm ups

Pistols 5 right and 5 left
20 sit ups
4 rounds no time limit

WOD
10 Pull ups
115 X 10 X Front squats
115 X 10 X Push Press
5 rounds 16:40

Weight 208

864

Fri

Run, row and various stretching

Clean and Jerk
70Kb X 5 X 5 X right
70Kb X 5 X 5 X left

WOD
53 KB X 15 X KB swings
BWX 10 X Air squats
53 KB X 15 X Sumo High Pull
BW X 10 X Sit-ups
5 rounds 13:42 min

Weight 209

865

Mon

Dislocated and various movements

Power clean
135 X 5
185 X 3
205 X 1 plus a push press

WOD

225 X 21 X DL
400 meter run
225 X 15 X DL
400 meter run
225 X 9 X DL
400 meter run
7:30 min

Weight 215

866

My lower back would explode doing that many deads. What kind of time s are you doing the 400m in? Damn good work.

867

Ties

Various running and high knees

Every Minute on the Minute 12 minutes
185 X 6 X Thruster on odd min
BW X 3 X Bar Muscle Ups on even minute

WOD
12 pull-ups
12 burpees
200 meter run
4 rounds 17:15

Weight 208

868

[quote]hel320 wrote:
My lower back would explode doing that many deads. What kind of time s are you doing the 400m in? Damn good work.[/quote]
I did those unbroken and probably took about a 1-2 sec per rep.

So probably less then 2 min per 400

Thanks I felt like shit yesterday coming off a weekend of food, alcohol and a lot of hotel sex with the wife.

869

Wed

3 min row and various KB movements

EMOM 5 min
135 X 10 X Hang clean

WOD
95 X 20 X Over Head Squat
BW X 10 X Toes to bar
95 X 20 X Over Head Squat
BW X 10 X Toes to bar
95 X 20 X Over Head Squat
BW X 10 X Toes to bar
95 X 20 X Over Head Squat
BW X 10 X Toes to bar
95 X 20 X Over Head Squat
17:50

Weight 208

870

Fri

2 min row and 200 meter run

Back Squat
135 X 2 X 5
225 X 2 X 5
275 X 3
305 X 3
315 X 3

WOD
800 meter run
[10 burpee pull ups
[20 sit-ups
[4 rounds
800 meter run
18 min

Weight 205.5

871

Sat

Foam rolling and stretching

DL
135 X 2 X 5
225 X 1 X 3
275 X 1 X 3
315 X 1 X 3
365 X 1 X 2

Stiff leg DL
225 X 4 X 5
225 X 12

40 DB X 2 X 25 yard lunges
40 DB X 1 X 50 yard lunges

Weight 205

872

Mon

400 meter run and various stretching

4 rounds
135 X 8 X power clean
135 X 8 X front squat
135 X 8 X push press
Unbroken
Rest 2 min between rounds

WOD 21-15-9
135 X Clean and jerk
BW X Toes to bar
15 min

Weight 208

873

Tues

3 min row and other various exercises

Full clean
135 X 6
185 X 3
205 X 5
Rest 1 min
205 X 4
Rest 1 min
205 X 3
Rest 1 min
205 X 2
Rest 1 min
205 X 1

WOD
200 meter RN
70 KB X 21 X KB swings
BW X 21 X Burpees
200 meter run
70 KB X 15 X KB swings
BW X 15 X Burpees
200 meter run
70 KB X 9 X KB swings
BW X 9 X Burpees
9:26

Weight 207

874

Thurs

Rowing and various other stretches , 135 clean and jerk

EMOM X 10 min
205 X Clean and Jerk

WOD
BW X 15 X Pull ups
25 kcal row
150 Jump ropes
4 rounds 22:30 min

Weight 205.5

875

Fri

Dislocates

Bench
135 X 3 X 5
185 X 1 X 5
205 X 1 X 5
225 X 1 X 5
245 X 1 X 3

DB bench
75 X 5 X 10
100 X 1

Weight 209

876

Sat

DL
135 X 5
225 X 5
275 X 3
315 X 1
365 X 1
405 missed
315 X 5
Stiff leg dead
225 X 4 X 6
Lunges
45 DB X 25 yards X 2
45 DB X 50 yards X 1

Weight 207

877

Mon
400 meter run and various KB lifts

1 Push press X 1 Jerk X 1 Split Jerk
135 X 3
155 X 2
185 X 1
205 X 1

WOD
Every 3 min 200 meter run then full clean and press to failure
Times 15 min
135 X 10
135 X 10
135 X 9
135 X 6
135 X 7

Weight 207

878

Tues

200 meter row and run and air squats X 2, various stretching

Back Squat
135 X 5 paused
185 X 5 paused
205 X 5 paused
225 X 5 paused
245 X 5
275 X 5
295 X 5

WOD
3 minutes
135 X 3 Snatch
BW X 6 pushups
BW X 9 air squats
3 rounds
1 min rest
3 minutes
135 X 3 Snatch
BW X 6 pushups
BW X 9 air squats
2 rounds
1 min rest
3 minutes
135 X 3 Snatch
BW X 6 pushups
BW X 9 air squats
2 rounds
1 min rest
3 minutes
135 X 3 Snatch
BW X 6 pushups
BW X 9 air squats
2 rounds
1 min rest
3 minutes
135 X 3 Snatch
BW X 6 pushups
BW X 9 air squats
3 rounds
1 min rest
Total 15 min work and 4 min of rest for 12 total rounds

I did not get weight, had one of those morning where work started as soon as I got up and I just forgot to weigh.

879

1000×895 124 KB

Wed

20 jump rope, 200 meter run, 3 dead hang pull-ups x 3 rounds

Pull-ups using picture
5 sets of 3 dead hang

WOD
230 jump rope
275 X 7 X DL
200 jump rope
275 X 7 X DL
200 jump rope
275 X 7 X DL
8 min

Weight 209

880

Thurs

200 meter run and various stretching

1000 meter row 3:50
Rest 3:50
750 meter row 2:45
Rest 2:45
500 meter row 1:54

WOD
95 X 21 X Thrusters
70 KB X 21 X KB swings
400 meter run
95 X 15 X Thrusters
70 KB X 15 X KB swings
400 meter run
95 X 9 X Thrusters
70 KB X 9 X KB swings
400 meter run
14:40

Weight 208