T Nation

There's Still Some Stuff in the Basement: A 51 Y/O Log

#21

Saturday, January 19, 2019.

Meso #1, Micro #1/4, Session #4/4

Warm-Up: ~20 minutes

Squat:

  • 6 reps @ 55%
    • 2 sets x 4 reps x 73 kg (161 lb)
    • This intensity training zone requires a minimum of four reps. So, I decided to add more two reps on the second set
  • 9 reps @ 65%
    • 3 sets x 3 reps x 86 kg (189 lb)
  • 5 reps @ 75%
    • 1 set x 3 reps x 100 kg (220 lb)
    • 1 set x 2 rep x 100 kg (220 lb)
  • 2 reps @ 85%
    • 1 set x 2 reps x 113 kg (249 lb)
  • In all sets I paused on the last rep… just to torture a little bit

RDL:

  • 6 sets x 5 reps x 45 kg (99 lb)
  • Preparing for the DOMS…

Training Session Stats:

  • 40 minutes
  • Workout at 17 to 20 hours fasted
  • Good energy and body working well, but training sessions requires short time. Something below 75 minutes, and a maximum of two comps

Other Stats:

  • Intake: 1760 cal
    • Protein/Fats/Carbs: 106/136/28 g
    • K/AK index = 1,66 > 1,50: keto ok

One lift to register my track: my band assisted pull-ups from previous training session

#22

Sunday, January 20, 2019.

Day 100% off, away from spreasheets, home-gym, ergo-bike or anything, and a scheculed evening cheat meal.

Some thoughts:

  • 136,4 kg (300 lb) on Jan 7, 2019
    • No diet, ~50% absent of my training sessions, and still having problems to fit weightlifting together with powerlifting
  • 135,4 kg (298 lb) on Jan 13, 2019
    • Decided my politics about training sessions, programmed a mesocycle and began a more serious practice. Regarding diet: two days on maintenance, one day cheating, and two serious days
  • 133,7 kg (294 lb) on Jan 20, 2019
  • The goal of this week – ending in Jan 13 – was 134,4 kg (296 lb), which has been exceeded
  • Regardless of such conquer, my goal for Jan/27 will be 133,0 (293 lb)
  • I could proceed in a faster speed losing weight, but I am really want to prove my point: a slow, gradual, consistent, long term change, and mainly, a method which supports (a finite number of) failures.

Thanks for following and sorry about the English errors.

#23

Monday, January 21, 2019.

Meso #1, Micro #2/4, Session #1/5

Bench Press:

  • 5 reps @ 55%
    • 1 set x 5 reps x 68 kg (150 lb)
  • 7 reps @ 65%
    • 1 set x 4 reps x 81 kg (178 lb)
    • 1 set x 3 reps x 81 kg (178 lb)
  • 4 reps @ 75%
    • 2 sets x 2 reps x 93 kg (205 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 113 kg (249 lb)

Barbell Rows:

  • 6 reps @ 55%
    • 1 set x 6 reps x 41 kg (90 lb)
  • 9 reps @ 65%
    • 1 set x 5 reps x 49 kg (108 lb)
    • 1 set x 4 reps x 49 kg (108 lb)
  • 5 reps @ 75%
    • 1 set x 5 reps x 56 kg (123 lb)
  • 2 reps @ 85%
    • 1 set x 2 reps x 64 kg (141 lb)

Exercise Bicycle:

  • 24 minutes, 8.5 km (5.3 mi); 232 cal; Resistance Level 4, 5, and 6
  • Heart rate: ~57%

Stretching: 15 minutes; upper-body

Diet Stats:

  • Intake: 1912 cal
    • Protein/Fats/Carbs: 117/140/46 g
    • K/AK index = 1,41 < 1,50: keto nok…

Final Comments:

Liked this strength + cardio + stretchig approach.

#24

Tuesday, January 22, 2019.

Meso #1, Micro #2/4, Session #1/5

OFF (non-scheduled)

Diet: also non-scheduled OFF.

#25

Wednesday, January 23, 2019.

Meso #1, Micro #2/4, Session #1/5

OFF (non-scheduled)

Diet: also non-scheduled OFF.

–//–

Thursday, January 24, 2019.

Meso #1, Micro #2/4, Session #1/4

Warm-Up: ~17 minutes; Oly warm-up: ~21 minutes

Snatch:

  • 8 reps @ 55%
    • 2 sets x 3 reps x 33 kg (73 lb)
    • 1 set x 2 reps x 33 kg (73 lb)
  • 12 reps @ 65%
    • 6 sets x 2 reps x 39 kg (86 lb)
  • 6 reps @ 75%
    • 3 sets x 2 reps x 45 kg (99 lb)
  • 2 reps @ 85%
    • 1 set x 2 reps x 51 kg (112 lb)

Training Session Stats and Comments

  • Micro #2 is the training session with more volume over all other micros. I spent 48 minutes. So, snatch pulls can also be scheduled for this training session and still mantain a total time below 60 minutes.
  • I am very happy because I found the solution for one mistake during the first pull of the snatch: my shoulders were not well ahead of the bar! By correcting such mistake, all lifts were executed without a sort of mistery that rounded my snatch on previous sessions. It was allways a ‘good lift or no lift’ feeling even for low percentages. I think the next meso can be schedled with a +10 pound on snatch (optimistic…)

Diet Stats:

  • Intake: 2133 cal
    • Protein/Fats/NetCarbs: 138/165/24 g
    • K/AK index = 1,76 > 1,50: keto ok
#26

Friday, January 25, 2019.

“B Plan”

Squat:

  • 1 set x 5 reps x bw (air squat)
  • 1 set x 5 reps x 11 kg ( 24 lb)
  • 1 set x 5 reps x 20 kg ( 44 lb)
  • 1 set x 5 reps x 27 kg ( 59 lb)
  • 1 set x 5 reps x 33 kg ( 73 lb)
  • 1 set x 5 reps x 40 kg ( 88 lb)
  • 1 set x 5 reps x 47 kg (103 lb)
  • 1 set x 5 reps x 53 kg (117 lb)
  • 1 set x 5 reps x 60 kg (132 lb)
  • 7 sets x 5 reps x 67 kg (147 lb)

Abs: 10 sets x 10 reps

Training Session Stats and Comments

  • Left shoulder alert. I will give to it some peace until next week by practicing a forced deload.
  • Probably I will have to go back to the Everett´s basic template (~15 oly lifts per training session varying intensity)

Diet Stats:

  • Intake: 2175 cal
    • Protein/Fats/NetCarbs: 150/159/36 g
    • K/AK index = 1,53 > 1,50: keto ok
#27

I hope your shoulder calms down. If I did sixteen sets of squats and ten sets of abs I wouldn’t be able to get out of bed for a week. Great work with your diet. That’s the hardest part to stick to.

#28

Thank you for your words, NHLFTR!

I am still tunning a balance between power and weigthlifting (with emphasis on WL), because majority of training programs and templates precribe training programs for practioners who have more than one hour in a daily basis and yet have a considerable energy recovery. I don´t have both… lol.

And, the first part of my body which ‘tells me’ that something is above my engine are my shoulders.

But this large amount of sets are all below 50%´s! Only the last one, which has more sets, is the one with 50% tops.

#29

Saturday, January 26, 2019.

“B Plan”, Day #2

Bench Press:

  • 1 set x 10 reps x 20 kg ( 44 lb)
  • 1 set x 10 reps x 25 kg ( 55 lb)
  • 1 set x 10 reps x 31 kg ( 68 lb)
  • 1 set x 10 reps x 37 kg ( 81 lb)
  • 1 set x 10 reps x 43 kg ( 95 lb)
  • 1 set x 10 reps x 50 kg (110 lb)
  • 1 set x 10 reps x 56 kg (123 lb)
  • 3 sets x 10 reps x 62 kg (136 lb)

Dumbbell Rows:

  • 2 sets x 8 reps x 12 kg (26 lb)
  • 2 sets x 8 reps x 13 kg (29 lb)
  • 2 sets x 8 reps x 14 kg (31 lb)
  • 1 set x 8 reps x 15 kg (33 lb)
  • 1 set x 8 reps x 16 kg (35 lb)
  • 1 set x 8 reps x 17 kg (37 lb)
  • 1 set x 8 reps x 18 kg (40 lb)

Training Session Stats and Comments

  • 50 minutes
  • Left shoulder alert. Day #2 in deload, 100 reps in bench (physioterapeutic loads…) press without any pain… good sign.

Diet Stats:

  • Intake: 2138 cal
    • Protein/Fats/NetCarbs: 164/154/24 g
    • K/AK index = 1,59 > 1,50: keto ok
#30

Sunday, January 27, 2019.

Day 100% off, away from spreasheets, home-gym, cardio or anything, and a scheculed evening cheat meal.

Some thoughts:

  • 136,4 kg (300 lb) on Jan 7, 2019
    • No diet, ~50% absent of my training sessions, and still having problems to fit weightlifting together with powerlifting
  • 135,4 kg (298 lb) on Jan 13, 2019
    • Decided my politics about training sessions, programmed a mesocycle and began a more serious practice. Regarding diet: two days on maintenance, one day cheating, and two serious days
  • 133,7 kg (294 lb) on Jan 20, 2019
    • This week was hard. I felt very weak training on fasting, my left shoulder decided to complain, and two binges on consecutive nights.
    • I gave up of the ‘one meal a day’ scheme and decided to go back to the 16/8 fasting scheme. This decision allowed to have weight training sessions in a feeded condition.
  • 133,0 kg (293 lb) on Jan 27, 2019
  • Goal for next Sunday: 132,0 kg (290 lb)
    • Reaching such weight, it will be 4,6 kg (10 lb) eliminated during January. But at my bodyfat condition, I could speed up things, but I do prefer to mantaing a slow and gradual progress. It is a pleasure to check my numbers at the scale each Sunday morning and get successful numbers.

Thank you for your visit.

#31

Holy crap ton of reps!

#32

hahaha, Some kind of bro-GVT…just some fun on 50%'s while taking some rest for the shoulders.

#33

Monday, January 28, 2019

Non-scheduled off.

But… I changed my diet to High Carb / Low Fat.

Tuesday, January 29, 2019

Treadmill:

  • 60 minutes
  • Average heart rate: 73%
  • ~577 cal
  • Tremendous exercise. Good feelings.

30 band-assisted pull-ups + 50 infra-abdominal + stretching

#34

Wednesday, January 30, 2019.

Meso #1, Micro #2/4, Sessions #2,3,4/4

Clean and Jerk:

  • 4 reps @ 55%
    • 1 set x 3 reps x 42 kg (92 lb)
    • 1 set x 1 rep x 42 kg (92 lb)
  • 6 reps @ 65%
    • 3 sets x 2 reps x 50 kg (110 lb)
  • 3 reps @ 75%
    • 1 set x 2 reps x 58 kg (128 lb)
    • 1 set x 1 rep x 58 kg (128 lb)
  • 1 rep @ 85%
    • 1 set x 1 rep x 65 kg (143 lb)

Clean Pull:

  • 6 reps @ 55%
    • 1 set x 6 reps x 51 kg (112 lb)
  • 9 reps @ 65%
    • 1 set x 5 reps x 60 kg (86 lb)
    • 1 set x 4 reps x 60 kg (86 lb)
  • 5 reps @ 75%
    • 1 set x 5 reps x 69 kg (152 lb)
  • 2 reps @ 85%
    • 1 set x 2 reps x 79 kg (174 lb)

Squat:

  • 12 reps @ 55%
    • 3 sets x 4 reps x 73 kg (161 lb)
  • 18 reps @ 65%
    • 1 set x 6 reps x 86 kg (189 lb)
    • 1 set x 5 reps x 86 kg (189 lb)
    • 1 set x 4 reps x 86 kg (189 lb)
    • 1 set x 3 reps x 86 kg (189 lb)
  • 9 reps @ 75%
    • 1 set x 4 reps x 100 kg (220 lb)
    • 1 set x 3 reps x 100 kg (220 lb)
    • 1 set x 2 reps x 100 kg (220 lb)
  • 3 reps @ 85%
    • 1 set x 2 reps x 113 kg (249 lb)
    • 1 set x 1 rep x 113 kg (249 lb)

Training Session Stats:

  • I think my left shoulder is ‘operational’ again. Do not feeling any pain.
  • Dynamic stretching + warm-up + training session: 120 minutes
  • Workout: well feeded + maltodextrine fuelled after first 60 minutes
  • Feeling well after training session

Food Stats:

  • Intake: 2487 cal
  • Protein/Fats/Carbs: 142/79/302 g
#35

Thursday, January 31, 2019.

Treadmill:

  • 60 minutes
  • Average heart rate: 71%
  • ~568 cal

Bench Press:

  • 1 set x 10 reps x 35 kg ( 77 lb - ~30%)
  • 1 set x 8 reps x 45 kg ( 99 lb - ~37%)
  • 1 set x 5 reps x 65 kg (143 lb - ~52%)
  • 1 set x 5 reps x 75 kg (165 lb - ~60%)
  • 3 sets x 5 reps x 85 kg (187 lb - ~60%)

Over the Head (Strict) Press:

  • 1 set x 10 reps x 25 kg ( 55 lb - ~29%)
  • 1 set x 8 reps x 35 kg ( 77 lb - ~41%)
  • 1 set x 5 reps x 40 kg ( 88 lb - ~47%)
  • 1 set x 5 reps x 45 kg ( 99 lb - ~53%)
  • 1 set x 5 reps x 50 kg (110 lb - ~59%)

Auxiliary gym exercises:

Pulley, Scott Curl, Pulley Triceps, Abs Machine, Seated Rows + Streching

Training Session Stats:

  • 70 minutes + 60 from treadmill
  • Feeling well after training session
  • If accounts are right… I spent something about 1100 calories

Food Stats:

  • Intake: 2636 cal
  • Protein/Fats/Carbs: 162/88/299 g
#36

Good work