T Nation

Strongest Guy on My Block

DJ- Nice lifting… Another morning person…look forward to following along!

[quote]OldGoat wrote:
DJ- Nice lifting… Another morning person…look forward to following along![/quote]

Yes sir, have to be at work by 7 and to old and tired and too many kids to do it after work. The wife gets up at same time and goes and does Crossfit, so it is a nice schedule.

Thursday

Floor press Fat Gripz

135 X 2 X 5
185 X 2 X 5
225 X 2 X 3

Bench

195 X 1 X 5
225 X 1 X 5
245 X 1 X 5+ =5 (increase 2 from last month)

Blast Straps push ups
3 X 8

Dips
BW X 3 X 10

Weighted #25 X 3 X 3 (started with a #35) Will need a lot of work to develop this.

Friday

Band hip thrusters
3 X 10

Squat
135 X 5 X 2
185 X 5 X 2
225 X 2 X 5

Work set
245 X 5
275 X 5
315 X 5+ = 6

225 X 1 x 20

Just to cold to do calves. Took 25 minutes to warm up. Yea cold weather.

Nice work all around, + a 20 rep squat as a finisher! Good job.

[quote]jjackkrash wrote:
Nice work all around, + a 20 rep squat as a finisher! Good job. [/quote]

Thanks, started adding those a couple of weeks ago. First time only got 17. It really does finish my legs for sure.

Monday

Military Standing
Warm up with Fat Grips

115 X 5 X 2
135 X 5 X 2

Working sets

145 X 3
165 X 3
185 X 3+ = 3

135 X 7 X 3 with Fat Gripz

Assisted Pullups
3 X F=6-8

Croc Rows
60# 3 X F=20

Standing Barbell Curls

#75 X F X 3 = approx 8-10
#65 X 1 X F = 6

Tuesday

Power Cleans
135 X 2 X 5
145 X 1 X 5
155 X 1 X 4
165 X 1 X 3
175 X 1 X 2
185 X 1 X 1
205 X 1 X 1 (didnt lock out, just trying)

Deadlift Sumo

205 X 2 X 5
225 X 1 X 5

Working Set
265 X 1 X 3
295 X 1 X 3
335 X 1 X 3+ = 5

Change approach. Start doing ab work on tues or Thurs. Grip work on tues or thurs. Just to old and tired to do 5 days a week. Start getting up 10 min earlier. Remember “Derek” you are not 20 years old anymore. :frowning:

Your lifts are Rock!

[quote]Null wrote:
Your lifts are Rock![/quote]

Thank you sir. I have made a lot of really great gains last year. Plan on doing better this year and injury free.

Thursday

Floor press Fat Gripz

135 X 2 X 5
185 X 2 X 5
205 X 2 X 3
225 X 2 X 3

Bench

205 X 1 X 3
235 X 1 X 3
265 X 1 X 3+ = 2

Blast Straps push ups (with legs on bench body suspended)
3 X 8

Dips
BW X 3 X 10

Weighted #25 X 3 X 3

Friday

Band hip thrusters
3 X 10

Squat
135 X 2 X 5
185 X 2 X 5
205 X 1 X 5
225 X 2 X 3
245 X 1 X 3

Work set
265 X 3
295 X 3
335 X 3+ = 5

235 X 1 x 20

Derek,

Just read your log - great to have another Texan here. I’m in Austin.
I moved here from Oregon many years ago and can still have family there. If you want to know about the NW I can fill you in. In a nut shell if you like blue sky, sunshine and working out in your garage year round you may have trouble adjusting. :slight_smile:

Wish I had enough space in the garage to workout. Be sure to call out your PR’s for the rest of us 5/3/1 dudes.

[quote]Oldman Powers wrote:
Derek,

Just read your log - great to have another Texan here. I’m in Austin.
I moved here from Oregon many years ago and can still have family there. If you want to know about the NW I can fill you in. In a nut shell if you like blue sky, sunshine and working out in your garage year round you may have trouble adjusting. :slight_smile:

Wish I had enough space in the garage to workout. Be sure to call out your PR’s for the rest of us 5/3/1 dudes.[/quote]

Thanks for the Info on the NW. Will be real hard to move away from Texas, moved here as a kid from Tenessee. Hadn’t thought about the PR’s. In my head I have these goals for the end of the year and right now while I might get PR’s it just doesnt register. I will go back and edit my log. My little sister lives in Austin. We and the family just moved here from Corpus Christi, Houston is a little bit of a shock (traffic). I just made space in my garage, told the wife she can park outside.

GO COWBOYS.

Monday

Military Standing
Warm up with Fat Grips

115 X 2 X 5
135 X 2 X 5

Working sets

155 X 5
175 X 3
195 X 1+ = 1 (Did 2 with push press)

135 X 1 X 20 with Fat Gripz (Helps with Squat Maybe help with Shoulder development)

Assisted Pullups
3 X F=6-8

Croc Rows
60# 3 X F=12

Blast straps

Abdominal Fall-outs
BW X 4 X F=6

Suspended Rows
BW X 3 X F=4

Good work. Sorry about the 'Boys. Maybe they will fire Wade and hire a real coach, but I doubt it. They have too much talent to keep getting beat like that when it counts.

[quote]jjackkrash wrote:
Good work. Sorry about the 'Boys. Maybe they will fire Wade and hire a real coach, but I doubt it. They have too much talent to keep getting beat like that when it counts. [/quote]

Thanks, I will say that as a long time fan at least they got rid of the trash. (Sorry but TO, PacMan, Tank Johnson) all of these guys are not team players. They have a good young team, a few more pieces and they can compete for a long time. I would rather be like Philly or Indy always in it instead of one year wonder and then rebuilding for another 5 years.

Tuesday

Power Cleans
135 X 2 X 5
145 X 1 X 5
155 X 1 X 4
165 X 1 X 3
175 X 1 X 2
185 X 1 X 1
195 X 1 X 1

Deadlift Sumo

225 X 1 X 5
245 X 1 X 3

Working Set
275 X 1 X 5
315 X 1 X 3
355 X 1 X 1+ = 3 PR (No straps, only belt and talc)