T Nation

The Optimally Sub-optimal Training Log

Over 35 Lifter
#21

Saw the physio this morning. He’s thinking it could be related to quad tightness, so IMS’d both quads. I’ve had IMS done on my shoulder, trap, triceps, and forearm before, but those were nothing compared to my quads. Not much on my lateralis or RF, but the whole inside, medialis area was a mess. I can barely walk now, so I don’t think I’ll be running later, lol.

I’m hoping this is all it is and maybe another session or two will get me pain free again. I’ve never had a traumatic knee injury and my volume/loading hasn’t been crazy. If it doesn’t fix it, we’ll look at something else.

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#22

So…trained arms, then said, f’ it, let’s do the run, I have the weekend to rest…

Straight Arm Hang: 1 minute

Close Grip BP: 12, 10, 10, 10 with 170
alternated with
Alternating DB Curls: 12, 10, 9, 8 with 35

Incline DB Triceps Extensions: 15, 11, 10, 10 with 25
alternated with
Single Arm Cable Preacher Curls: 13, 12, 11, 11 with 20

Cable Rope Press Downs:

  • 12, 10 with 57.5,
  • 10, 10 with 50

alternated with

Cable Rope Hammer Curls: 15, 13, 12, 10 with 35

Face Pulls: 10, 10, 10 with 42.5

Run: 2.56 miles at an average 9:59 min/mile pace. Took it slow and was pleasantly surprised to still end up sub 10. Pace wasn’t on my mind for this run, just getting it in.

Trainings going really well, so far. Pressing strength is coming back and I’m hoping if I can get my quads/knees straightened out, my leg training will improve.

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#23

Chest day.

Straight Arm Hang: 1 minute

Bench: 3x3 with 205. Finally back over 200. This feels like a good spot to start a slow progression, building on reps/sets before moving up weight. I think I’ll work on getting up to 5x3 at least before moving up weight, but I’m also considering waiting to get 5x5.

Low Incl DB Bench: 12, 10, 8, 8 with 75

Cable X Over Low to High: 14, 12, 12, 11 with 20

Cable X Over High to Low: 13, 12, 11 with 30

Face Pulls: 15, 15, 15 with 42.5

Hammer Strength BP: 14, 10, 7, 7 with 210

Run: 2.61 miles at an average pace of 9:27 min/mile.

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#24

Nothing crazy today. I’m liking the trap bar deadlifts, though.

Straight Arm Hang: 1 minute

Trap Bar DL: 3x3 with 270 on bar (I’m not sure how much the bar weighs)

1 Arm Cable Rows: 12, 11, 10, 8, 8 with 85

YWTs: 12, 12, 10 with 2.5 in each hand.

Band Pull Aparts: 3x15

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