week 5/ workout #2

Here's what I did today:

VWC style snatches- 16 kg x 7 reps x 23 rds. (11:15- 161 reps)

KB Military press (straight reps)- 32 kg x 10 R/ 10 L, 10/10, 6/6 (26 reps ea arm)

Lat pull- 5 sets of 5 reps

Close grip pulldown- 3 sets of 5 reps

band pull-aparts- 2 sets of 10 reps

week 5/ workout #1

Here's what I did today:

4 Board bench press- 135x5, 225x3, 315x3, 365x2, 405x1, 415x1, 420x miss, 315x10
(in between sets I did 5 sets of 8 neck extensions)

Incline DB press- 60x20, 14

Deadlift- 275x3, 275+10 lb chain x 3, 275+20 lbs chain x 3, 275+30 lbs chain x 3
(in between sets I did 5 sets of 8 cable tricpes extension)

I was kind of surprised that my 4 board bench hasn't gone up. My best ever is 470 but this was with heavy wrist wraps on (not that this would increase it 55 lbs!!!) I will chalk this up to having just worked out on Saturday (I usually give myself the whole weekend off).

My next 4 weeks....

Here is my proposed plan for my next 4 weeks. Reps are going down, weights are going up. There is a good chance I may throw a down week in here somewhere but I will let how I feel dictate that.

Week 5

Mon
4 Board Bench Press- work up to a max single
Incline DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Deadlift- 400 (80% est. of max)x3,3,3,3
Squat (may do some box squatting)- 215x3,3,3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 280 (80% of current max) of x3,3,3,3,3
Bench press- 225x3,3,3,3 (add chains each set)
Incline DB press- 2 sets x near max reps

Week 6

Mon
Bench Press- 305x3,3,3,3
Incline DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Rack deadlift (lowest pin setting)- work up to a max single
Squat (may do some box squatting)- 220x3,3,3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 290 (82.5% of current max) x3,3,3,3,3
Bench press- 225x3,3,3,3 (add chains each set)
Incline DB press- 2 sets x near max reps

Week 7

Mon
Decline Bench Press- work up to a max single
Flat DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Deadlift- 425 (85% est. of max)x3,3,3,3
Squat (may do some box squatting)- 225x3,3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 300 (85% of current max) of x3,3,3,3
Bench press- 230x3,3,3,3 (add chains each set)
Flat DB press- 2 sets x near max reps

Week 8

Mon

Bench press- 325(87.5%)x3,3,3,3
Flat DB press- 2 sets x near max reps
Deadlift-275 (55% of est. max)x 3 x 4 sets adding chains each set

Wed
Rack deadlift (2 holes up/ just above knee)- work up to a max single
Squat (may do some box squatting)- 230x3,3,3 (75% of Fridays weight)
Either a dip or over head press

Fri
Squat- 305 (87.5% of current max) of x3,3,3
Bench press- 235x3,3,3,3 (add chains each set)
Flat DB press- 2 sets x near max reps

Dat's the plan!!!

workout #5/ week 4

Legs are feeling exceptionally strong. Stronger than they have in years. I think its because I am squatting 2x a week (1 "kinda" heavy day, then a second lighter day). Amazing!

Here's what I did today:

SSB squat- 275x5,5,5
(in between sets I did 5 sets of 10 neck extensions)

Swiss bar bench press- 200x5, 200+20 lbs chain x 5, 200+40 lbs chain x 5, 200+60 lbs x 5, 200+80 lbs chain x 5
(in between sets I did 3 sets of 10 leg curls)

Flat DB press- 75x14, 10

Workout #4/ week 4

Here's what I did today:

Swings- 32kgx102 reps

Chest supported rows- 5 sets of 5 reps

Lat pulldown- 3 sets of 10 reps

Rear delt on pec dec- 3 sets of 10 reps

1/2 TGU's- 20 x 3/3, 3/3

OFF DAY

I took the day off today. I am fortunate in that I can adjust my workout schedule based on how I feel. Deadlifts kicked my butt yesterday. No "pain" but I did wake up this morning and my lower back and hammys were sore as hell. Muscle soreness. Sometimes I feel this, sometimes I don't. I did hit a PR yesterday and have to say I pushed it pretty hard on the deadlifts. Felt good but man was I sore today (in all the right places)! In years past, I would have definitely worked out today, BUT I am "SLOWWWWWWWWWLY" learning that 40 year old muscles have to be treated slightly different. I know tommorrow I will feel much better and stronger for playing it smart. And most importantly, I may have prevented an injury. I'm learning!!!

Workout #3/ week 4

Was tired as H today. haven't been sleeping well. Managed to suck it up somehow and pulled a Rack DL PR! Weird, some days when I'm most tired are the days that I end up lifting the most. I've noticed that for a few years now. Can't explain it. I guess I just run on adrenaline those days.

Here's what I did today:

Rack DL (1 hole up. Bar started below the knees)- 225x3, 315x3, 405x2, added straps and belt 495x1, 545x1, 575x1 (NEW PR!), 435x3 (belt only)
(in between sets I did neck flexion for 5 sets of 10 reps)

SSB Squats- 205x5,5,5
(in between sets I did 3 sets of 12 cable triceps extensions)

Workout #2/ week 4

Time to start focusing on more back work! Since I have started focusing more on my bench press, the shoulders are crying to be more balanced. No pain to really speak of, but from past experience, I need to focus on more back work. So, I am going to use these days to do more upper back and rear delt work for the time being.

Here's what I did yesterday:

VWC style snatches- 16 kg x 7 reps for 22 rounds (11 min -154 reps)
Chest supported rows- 5 sets of of 5 reps
Lat pulldown- 3 sets of 10 reps
Rear delts on pec dec- 3 sets of 10 reps
1/2 get ups- 16 kg x 5 each side

Workout #1/ week 4

Here's what I did yesterday:

Bench press (legal pause on first rep of each set)- 45x20, 135x5, 225x3, 270x5,5,5,5,5
(in between sets I did 5 sets of 10 neck flexion)

Flat DB Press- 75x14, 10

Deadlift- 245+30 lbs chain x 5, 245+40 lbs chain x 5, 245+50 lbs chain x 5, 245+60 lb chain x 5, 245+70 lbs chain x 5
(in between sets I did 5 sets of 10 cable tricpes extensions)

Workout #5/ week 3

Here's what I did yesterday:

SSB Squat- 65x5, 155x5, 265x5,5,5,5
(in between sets I did 5 sets of 12 neck extensions)

Bench press- 195x5, 195+20 lb chain x 5, 195+40 lb chain x 5, 195+60 lb chain x 5, 195+80 lb chain x 5
(in between sets I did 3 sets of 12 leg curls)

Flat DB press- 70x18, 11

Workout #4/week 3

Very modest workout today. I will most likely be doing more swings on this day since I feel these are a better accesory exercise for the deadlift (which is one of my main focuses right now since I am training for a powerlifting meet). I don't want to give up snatching altogther but I think heavier swings are better for me right now. I plan to do light VWC style snatches on T and heavier swings on Th's for my kettlebell work.

Here what I did today:

Swings- 32kg x 100 reps

Bottoms up press- 16 kg x 7/7, 7/7, 7/7, 6/6, 6/6

Tactical pullups- 6,6,6,5,5

Workout #3/ week 3

Here's what I did today:

Deadlift- 225x3, 330x5,5, 365x5,5,5
(in between sets I did 5 sets of 12 neck flexion)

SSB squats- 195x5,5,5,5,5
(in between sets I did 3 sets of cable triceps extension)

Overhead Log press- 150x5,5,5,5,5

Workout #2/ week 3

Okay, so here's what I am discovering....a layoff can be great for your strength but OUCH, does it kill your endurance! I "attempted" some Viking Warrior Style snatch work today. Before I took my break, I did 17 minutes straight of these (this equated to 238 snatches in 17 min.). Today I only managed to last for 10 minutes! Pathetic! I can't say I pushed it to the limit, but these were alot harder than they should have been. I know it'll get better. Besides this, my military presses and pullups felt very strong.

Here's what I did today:

VWC snatches- 16k x 7 reps per round for 20 rounds (140 reps in 10 min.)

KB military presses- 32 kg x 4 ladders with 3 rungs, 1 ladder with 2 rungs (27 total reps per side)

Tactical grip pullups- BW x 6,6,5,5,5 (27 total reps)

Turkish get ups- 20 kg x 3 each side

Day 1/ week 3....I'm back!

WOW! I knew that 10 days off would be good for me. New PR in the decline bench press (and I felt I had another 5-10 pounds in me).

here's what i did today:

AM
cardio- 140 swings and 1.5 mile walk

PM
Decline bench press- 135x5, 225x3, 315x3, 340x1, 365x1, 385x1, 400x1 (new pr!), 315x7 (new pr too!)
(in between sets I did 5 sets of 12 neck extensions)

Flat DB press- 70x13, 10

Deadlift- 245+20 lbs chain x 5, 245+30 lbs chain x 5, 245+40 lbs chain x 5, 245+50 lbs chain x 5, 245+60 lbs chain x 5
(in between sets I did 5 sets of 12 cable triceps extension)

Good workouts today!

10 days off....

I just took 10 days off from training. 2 weeks ago, I told one of my clients that I was going to be off the next 10 days to go on vacation with my family. He asked me "How are you gonna work out while you're on vacation?" I told him I wasn't going to workout. He looked at me kind of confused and said "doesn't that go against what you tell us?"

At first I didn't know how to answer that. Then I told him "I work out religiously 5 days a week whether I feel good or feel like crap...I RARELY miss a workout...I NEED 10 DAYS OFF!"

Ask any hardcore lifter (if I may place myself in that category), "should you take off once in a while?" Any lifter that says "NO" either doesn't workout hard enough, is under 21 years old, or is just super charged on high octane "supplements". Everyone who lifts hard 3,4,5 days a week should take off once in a while. Some say at least 1 week off every 4-6 months. Some need to be told this, others do it naturally due to injury, work, or family obligations. Taking off time to time is not a sign of weakness; it's a sign of intelligence. Taking time off every so often allows your joints to heal, allow your mindset to heal, and can totally recharge your enthusiasm. I think the key is "planning" the break, not just "allowing" a break when you don't "feel" like training.

I can tell you this, my scale hates me right now...not that I ate and drank like a total hog all 10 days but because I relaxed. I wasn't burning calories like I normally do. Yes, even though I workout like a crazy person, I still have a relatively low metablism. This sucks! BUT, I will tell you this, my joints love me and have thanked me. I can easily lose the weight and my enthusiasm for lifting has been totally recharged. Yes, I too have days when I dread dragging myself to the weightroom but now I can't wait to hit the iron.

Was a 10 day break a sign of weakness? I don't think so. I may have thought so when I was 25 but at 40...no way. My shoulders are now actually looking forward to benching this week; my back and hips are dying to heave some weight off the floor, and my heart and lungs are looking forward to pumping to the max during some kettlebell swings and snatches. A 10 day break or a 10 day recharge? Try it some time you may like the results!

Workout #3/ week 2

I skipped to workout #3 today because I will not be able to lift on Thur and Fri. I wanted to get my 3 heavier lifting days in.

Here's what I did today:

Rack deadlift (2 holes up)- 135x3, 225x3, 315x3, 405x1, added straps 495x1, added belt 585x1, 610x1 (new PR), 455x3
(in between sets I did 5 sets of 15 neck flexion)

SSB squats- 190x5,5,5,5,5
(in between sets I did 5 sets of 10 cable tricep extensions)

Overhead Log press- 140x5,5,5,5,5 (I have a steel log like the ones they use in strongman contests..awesome feel!)

Workout #1/ week 2- 7/31/10

Worked out with Sandy Sommer today at the MAC in Timonium today. He is the guy who helped me perfect my kettlebell techniques before I went to the RKC. He is preparing to compete in a TSC (Tactical Strength Challenge-deadlift, tactical pullup, 5 min KB snatch) in September. Its nice for a change to train in a different location and with partners. I wasn't too crazy about the freeweight equipment at the MAC though. It is perfect for the average patrons of that gym (mostly people just trying to get and stay fit) but not really suited for "powerlifting". They have those "octagonal" plates. I absolutely HATE those. There is no way an actual lifter came up with that concept! If so, how did he or she expect one to roll the bar into position for deadlifts or cleans???? Has he/she ever done deadlifts or cleans??? I rest my case. They look nice but very impractical. Give me some rusty, old, York Barbell deep dish, 1950's style plates and I'm happy!

Here's what I did today:

Deficit deadlifts- 245+10 lbs chain x 5, 245+20 lbs chain x 5, 245+30 lbs chain x 5, 245+40 lbs chain x 5, 245+50 lbs chain x 5
(in between sets I did 5 sets of 15 reps of manual resistance neck extensions)

Bench press- 250x5,5,5,5,5 (pauses on first and last rep of each set)