Old Man Strength

[jgreystoke]

Not enough fcking sleep.

Hip, ankle, knee woke me up. Particularly the left hip and ankle.

Shoulder roll x 20
Dante x 20
Overhead Squat x 20
Lunge x 20
Diamond pushup x 20

Clean and Press with Axle to warmup:

15kg(33lb) x 10

SWISS BAR INCLINE PRESS:

20kg(44lb) x 10
25kg(55lb) x 5
30kg(66lb) x 3
35jg(77lb) x 2
40kg(88lb) x 2
45kg(99lb) x 2
50kg(110lb) x 5

Three "bonus reps". Didn't try for another rep in the top set.

Will take 50kg(110lbs) as "Training Max", really about 85% of estimated max.



AXLE SNATCH to warm up back for deads:

15kg(33lb) x 10


TRAP BAR DEADLIFT:

42.5kg(93.5lb) x 2
52.5kg(115.5lb) x 2
62.5kg(137.5lb) x 2
72.5kg(159.5lb) x 2
82.5kg(181.5lb) x 2
92.5kg(203.5lb) x 2
102.5kg(225.5lb) x 2
112.5kg(247.5lb) x 2
122.5kg(269.5lb) x 2
132.5kg(291.5lb) x 2
142.5kg(313.5lb) x 5

Notice the three bonus reps.

Again because of lack of sleep didn't go for more reps or weight.

Will take 142.5kg(313.5lb) as Training Max for Trap Bar Dead. That would be around 85% of estimated old arthritic codger TBD at the moment.

Nice volume deload:

Applied the famous Jack Sh!t assistance template from Jim Wendler's 5 3 1.

[jgreystoke]

Not enough sleep. Pain will do that to ya. It's the weather I suppose. But even when the weather's nice, it is something else.....

Shoulder Roll x 20
Dante x 20
Power Snatch x 10
Overhead Squat x 10
Full Squat Snatch x 10 yay

SWISS BAR MILITARY PRESS:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 3
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2
40kg(88lb) x 2
45kg(99lb) x 2 bar slowed down enough thank you, so back down the ladder to:

40kg(88lb) x 5

Notice the three bonus reps.

Will take 40kg as Training Max, about 85% of estimated old arthritic codger max for Swiss Bar Military Press with no body English whatsoever.

Very, very, very tired. But soldiered on:


BOX SQUAT, paused:


20kg(44lb) x 10
40kg(88lb) x 5
50kg(110lb) x 3
60kg(132lb) x 2
70kg(154lb) x 2
80kg(176lb) x 2
90kg(198lb) x 2
100kg(220lb) x 2
110kg(242lb) x 2 no more reps were forthcoming due to tiredness, so back down the ladder to:

100kg(220lb) x 5 for about 85%.

So starting Training Max for Box Squat, paused, is 100kg(220lb).

Totally gassed.

So again applied the great Jack Sh!t Assistance template, consisting of a lot of useful assistance exercises for 0 sets x 0 reps each.

[LadyLore420]

Omg you returned.

[jgreystoke]

I'm back from the dead, M'Lady.

[Jasonk282]

Welcome back, hope all is well

[jgreystoke]

Ta Jason.

All is well considering I could hardly to train worth a dams since the arthritis went into overdrive Oct 2013.

But I'm hard to kill, see below:

[jgreystoke]

Not enough sleep, the old refrain....

Hip and ankle got me up before dawn as usual. Low back tight and sore as hell.

Prehab:

Goodmorning with dowel x 50 deep reps, nice and slow.

Shoulder roll x 20
Power snatch x 20
Bodyweight squat x 20

SWISS BAR INCLINE PRESS(Training Max = 50kg = 110lb = conservative 85% calculated max):

10kg(22lb) X 10
15kg33kg(lb) X 10
20kg(44lb) X 5
25kg(55lb) X 5
30kg(66lb) x 5

Worksets:3 x 5 x 65, 75, 85% Training Max:
32.5kg(71.5lb) x 5
37.5kg(82.5lb) x 5
42.5kg(93.5lb) x 5

47.5kg(104.5lb) x 1 EZ single at 95%


TRAP BAR DEADLIFT(TM = 140kg = 308lb = 85% of calculated max)

Over Warmup, inspired by Paul Carter(Lift Run Bang):

42.5kg(93.5lb) x 10
57.5kg(126.5lb) x 5
72.5kg(159.5lb) x
82.5kg181.5(lb) x
92.5kg(203.5lb) x
107.5kg(237lb) x
122.5kg(270lb) x
137.5kg(303lb) x


Worksets, "The Bastard", going back down the ladder of intensity for 5 3 1 or 3 2 1:

3 x 3 x 85, 75, 65%:

120kg(264lb) x
105kg(231lb) x
90kg(198lb) x

Back trashed. Can't do higher reps for TBD at the moment, even for very modest percent of TM.

Back Rehab after:

Goodmorning, touching the pins of the rack with the barbell every rep to hit parallel:

20kg x 40

ASSISTANCE WORK:

Lat Pulldown, since rows were out of the question with sore low back:

100lb(45.4kg) x 20

One hand Lat Pulldown:

70lb(32kg) x 20

Held peak contraction for all pulldowns to improve MMC.

Rear delts pumped to hell.

HISE SHRUG:

20kg(44lb) x 40

Thats a long way from 140kg(308lbs), but we'll get there again. Didn't want to compress the low spine anyway.

BRADFORD PRESS:

20kg(44lb) x 11(22 presses alternating in front and behind the neck from the traps).

Shoulders pumped to hell.

AB PULLDOWN:

80lb(36kg) x 20

Held peak contraction to feel it

GRIP MACHINE:

37.5kg(82.5lb) x 20 nice

Held peak contraction every rep before slow release.

Had to do a lot of back rehab after to be able to walk with a lesser limp.

[jgreystoke]

Not enough sleep for the usual reasons.

Had to do yard work to prepare for delivery of three cords timber from a friendly farmer.

At first the easy sweeping stuff and so on had a therapeutic effect. But any bending started to kill my low back. Also had to prep for a heating specialist on the way to change out the oil boiler and survey the whole heating system. Pretty much seized up.

Goodmorning with dowel after x 50 deep slow reps gave some relief.

[jgreystoke]

Not enough sleep. Hip and ankle, sore, back tight as hell. At least the old house was cozy after the great work of the guy who installed the new boiler burner, and a ton of other work. Was dreading throwing the wood into the shed.

Shoulder Roll x 20
Granny Laterals 2.5kg(5.5lb) x 20
Shoulder rotations x 100
Goodmorning x 50


SWISS BAR FRONT SQUAT:

10kg(22lb) x 2
15kg(33lb x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2
40kg(88lb) x 2
45kg(99lb) x 2
50kg(110lb) x 2

Started to slow down. Since I haven't front squatted since forever, was just happy that I got to 50kg. Calculated max is around 57.5kg, so will take TM(Training Max) as a nice conservative 45kg, or 85% calculated max.

TM = 45kg = 99lb

MILITARY PRESS, also with the Swiss Bar:

10kg(22lb) x 10 to warm up for:

PUSH PRESS:

10kg(22lb) x 2
15kg(33lb x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2
40kg(88lb) x 2
45kg(99lb) x 2
50kg(110lb) x 2
55kg(121lb) x 2

Haven't done Push Press since forever. So happy to get that far. Calculating max at around 57.5kg, will take a conservative Training Max to be 50kg, or 85% calculated max.

TM = 50kg = 110lb

ASSISTANCE WORK:

DUMBBELL ROW, unilateral of course:

25kg(55lb) x 20

That warmed me up for:

DEAD HAND PAUSED CHIN:

8 reps rest pause

WRIST CURL:

20kg(44lb) x 10
25kg(55lb) x 10
30kg(66lb) x 10
35kg(77lb) x 10
35kg(77lb) x 10

Held peak contraction every rep. Nice pump. A long way from 60kg, but we are on the way.

EZ BAR REVERSE WRIST CURL:

20kg(44lb) x 25 reps nice

AB PULLDOWN:

85lb(38.6kg) x 20

Held peak contraction

FACEPULL:

65lb(29.5kg) x 20

Held peak contraction as usual.

EZ CURL:

22.5kg(49.5lb) x 20

Strict as hell. Held peak contraction to really get with the program and the MMC(mind muscle connection).

Afterwards went off with my wife to look at steel sheds, insulated steel sheds etc. Did lunch and kept looking for better built sheds. By the time we got back, a couple of the kids had thrown ALL the timber into the woodshed! I had been dreading that work, since the back was so iffy.

Life is good.

[jgreystoke]

Q: Front squat, Old Chap? What happened to Box Squat?

A: Box Squat is too close to TBD. Hammers the posterior chain in almost exactly the same way. Back already trashed from previous sessions of TBD and Box squats only a couple days apart. Front squat has a much lower poundage potential, and requires a much more erect spine, reducing stress on the lumbar spine. Obvious choice. And I need to be able to do proper front squats for the Olympic lifts.

Q: Greystoke, did you just front squat less than you put overhead? Ridiculous!

A: FS will eventually pass out anything I can put overhead. Much higher poundage potential. Not worried about lifts being out of proportion: lucky to be able to lift at all, after the laundry list of arthritic joints that have been identified and scanned and cataloged.....pretty much everything from feet to neck to hands.

Q: Why push press? Thought you were going to do military press, ie strict with no body English......

A: Just felt like using the legs to start the bar up. After the front squats, had gotten used to a leg drive, so it seemed like a natural thing to do. Can use military press as assistance, if doing BBB(boring but big) 5 x 10, or more likely: 1 x 20 at the same weight.

Q: So just what are your proposed main movements for 5 3 1?

A: Trap Bar Deadlift, Swiss Bar Incline Press, Swiss Bar Front Squat, Swiss Bar Push Press.

Q: If you might use Military Press for reps after your Push Presses, will you do something similar for the other main movements?

A: It will be a game-call on the day. So it could be Bradford Press or military press after Inclines OR push presses. Could be box squat or deep high bar squat after trap bar deads or front squats.

[jgreystoke]

Shoulder roll x 20
Shoulder rotation x 100
Overhead squat x 10
Bodyweight squat x 10
Power snatch x 10


Power Snatch:

20kg x 10 to warm up back and whole posterior chain.

POWER CLEAN WITH SWISS BAR:

10kg(22lb) x 10
20kg(44lb) x 10
30kg(66lb) x 10
40kg(88lb) x 10
45kg(99lb) x 5
50kg(110lb) x 5

Nasty on shoulders towards the end. And nasty on the low back later.

Granny Laterals to rehab:

2.5kg(5.5lb) x 25

Held peak contraction every rep to feel the delts.

Lots of EZPZ bodyweight rehab after including dead hangs, hand balance on table, shoulder mobilization.

Any power cleans, neglected for so long due to the arthritis, will have to be eased into, methinks. I'll see what Granny uses(when she is well enough to get out of bed), and maybe start from there.

[jgreystoke]

Shoulder roll x 20
Shoulder rotation x 100

Granny Laterals to warm up shoulders even more:

2.5kg(5.5lbs) x 25

Military Press:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 3
25kg(55lb) x 2

Justa Singles for Mil Press:

27.5kg(61.5lb) x 5 singles

Several deep breaths between every single.

MAIN MOVEMENTS:

1. INCLINE PRESS with Swiss Bar:

Training Max is a conservative 50kg:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 3
25kg(55lb) x 2
30kg(66lb) x 1

5 3 1 x 75%, 85%, 95%:

37.5kg(82.5lb) x 5
42.5kg(93.5lb) x 3
47.5kg(104.5lb) x 1

EZ single:

50kg(110lb) at 100% Training Max

Downset, in lieu of 5 x 10 Boring But Big, old codger version:

30kg(66lb) x 20 perfect reps......

.....60% of TM


2. TRAP BAR DEADLIFT:

Training Max is a conservative 140kg(308lb):

a few bodyweight squats x 10, x 10 with pause to get into it.

warmups:

42.5kg(93.5) x 10
62.5kg(137.5) x 5
85.5kg(181.5) x 3
92.5kg(203.5) x 2

worksets:

102.5kg(225.5) x 5 73%
122.5kg(270) x 3 87%
132.5kg(292) x 2 95%

a couple just over Training Max:

142.5kg(313) x 2 102%

Downsets like Boring But Big Ramping Down, but only four sets, as befits old codger:

102.5kg(225.5lb) x 10
82.5kg(181.5kb) x 10
62.5kg(137.5lb) x 10
42.5kg(93.5lb) x 10

Just to get some reps in with light weights. Have to get back, and whole ancient organism, accustomed to deadlift reps, however light.

ASSISTANCE WORK:

1. TRAP BAR UPRIGHT ROW:

42.5kg(93.5lb) x 10

EZPZ, but decided spine didn't need more loading, so unloaded with:

2. LAT PULLDOWN:

105lb(48kg) x 20

3. ONE HAND LAT PULLDOWN:

75lb(34kg) x 16 rear delts fried to hell.

will increase reps before adding any more weight

4. GOODMORNING:

20kg(44lb) x 10
40kg(88lb) x 20 parfait

Every rep went down controlled and slow to touch the pins set to hit parallel.

Might add reps before increasing weight. A long way from 80kg, or my goal weight of 100kg x 20, but got to start(again) from somewhere.

5. EZ CURL:

23.5kg(52lb approx) x 20 parfait

Peak contraction to improve MMC.

6. FACEPULL:

70lb(32kg) x 20 parfait.

Held peak contraction every rep. Nice pump, might increase reps before adding weight.

7. AB PULLDOWN:

90lb(41kg) x 20 nice

8. GRIP MACHINE:

37.5kg(82.5lb) x 20 perfect

Held peak contraction, slow release, every rep.

Lots of dead hangs, hand balance on kitchen table, soaked hands in brine. Then cocoanut oil to prevent callus splitting.

Considering the workouts that preceded this, really great workout.

And DOMS is diminishing as fitness improves..............

[jgreystoke]

Shoulder roll x 20
Granny laterals 2.5kg x 20
Bradford press x 10(20 presses)

SWISS BAR MILITARY PRESS:

10kg(22lb) x 10
15kg(lb) x 5
20kg(lb) x 3
25kg(lb) x 2
27.5kg(lb) x 5 EZ singles

That was a rest and recovery day.

Nothing else except bodyweight stuff including squats, pushups, all EZPZ later in the day.

[jgreystoke]

Roll x 20
Rotation x 50
Bodyweight squat x 10
Overhead squat x 10

Main movements:

1. FRONT SQUAT, EZ DOUBLES:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
32.5kg(71.5lb) x 2 75% of Training Max(45kg = 99lb)
37.5kg(82.5lb) x 2 85%
42.5kg(93.5lb) x 2 95%
45kg99(99lb) x 2 100%
40kg(88lb) x 2 90%
35kg(77lb) x 2 80%

Reps:

30kg(66lb) x 10 67%


2. SWISS BAR PUSH PRESS:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
32.5kg(71.5lb) x 2
37.5kg(82.5lb) x 2 75% of Training Max(50kg = 110lb)
42.5kg(93.5lb) x 2 85%
45kg(99lb) x 2 90%
47.5(104.5lb) x 2 95%
50kg(110lb) x 2 100%
47.5(104.5lb) x 2 95%
45kg(99lb) x 2 90%
40kg(88lb) x 2 80%
35kg(77lb) x 2 70%

Reps:

30kg(66lb) x 10 60% EZPZ


The famous 5 3 1 "Jack Sh!t" assistance template was applied:

0 assistance exercises for 0 sets x 0 reps

Felt much better after.

[jgreystoke]

Really an approximation of Karl's Method:

Basically 5 3 1 with the 3rep week removed to shorten the cycle:

Week/Wave 1 = 3 x 5 x 65, 75, 85% of Training Max

Week/Wave 2 = 3 x 3 x 75, 85, 95%

No need for deloads at the end of every cycle, especially if real training is only twice per week.

Cycles are only two nominal weeks long. A "week" or wave could be 9 days or so if I go to a four day version: Mon, Wed, Fri, Mon, then second wave would be Wed, Fri, Mon, Wed.

Main movements:

1. Trap Bar Deadlift:

Training Max was 140 = 308lb, now increasing to 145kg = 319lb.

2. Incline Press:

Training Max was 50kg = 110lb, now increasing to 52.5kg = 115.5lb

3. Front Squat:

Training Max was 45kg = 99lb, now increasing to 50kg = 110lb

4. Push Press:

Training Max was 50kg = 110lb, now increasing to 52.5kg = 115.5lb

[jgreystoke]

Roll x 20
Dante mobilizer x 20
Bradford x 20

Justa singles for:

SWISS BAR MILITARY PRESS:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 3
25kg(55lb) x 2
30kg(66lb) x 5 rest-pause singles. Parfait

SWISS BAR INCLINE PRESS:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 5
25kg(55lb) x 5
30kg(66lb) x 5
35kg(77lb) x 5 that's 65%
40kg(88lb) x 5 that's 75%
45kg(99lb) x 5 that's 85%

EZ single:
50kg(lb) x 1 that's 95%

Shoulders tight and sore. So:

Granny Laterals:

2.5kg(5.5lb) x 30

Peak contraction held every rep.

Shoulders thanked me later.

Nice abbreviated session.

[jgreystoke]

MON FEB 16 2015


Roll x 20
Bodyweight squat x 20
Lunge x 20
Overhead squat x 10


TRAP BAR DEADLIFT(Training Max = 145kg = 319lb):

Every rep pulled from dead stop on floor. No raised handles on my old custom made(handles on 27" centers) trap bar, so full range of motion:

42.5kg(93.5lb) x 10
62.5kg(137.5lb) x 5
82.5kg(181.5lb) x 3
107.5kg(236.5lb) x 5 @75%
122.5kg(270lb) x 3 @85%
137.5kg(303lb) x 2 @95%

Easy Single:

145kg(319lb) x 1 @100% parfait

Downsets to condition myself to deadlift reps:

72.5kg(159.5lb) x 20
62.5kg(137.5lb) x 20


Assistance:

1. Trap Bar Shrug:

peak contraction held every rep:

72.5kg(159.5lb) x 10
52.5kg(115.5lb) x 20

2. Trap bar upright row:

peak contraction held every rep:

62.5kg(137.5lb) x 10
42.5kg(93.5lb) x 20

3.Lat pulldown:

110lb(50kg) x 20 peak contraction held every rep

4. EZ CURL:

25kg(55lb) x 20 parfait, peak contraction held every rep

5. GRIP MACHINE:

40kg(88lb)

peak contraction held, then slow release

6. AB PULLDOWN:

100kg(45.4kg) x 20 parfait

7. FACEPULL:

70lb(32kg) x 20 parfait, peak contraction etc.

Nice session.

But had left lifting journal upstairs. So actually did Wave 2, 5 3 1 up to 95% Training Max. Will do 3 x 5 up to 85% next wave.

Nice workout.

[jgreystoke]

Roll x 20
Dante mobilizer x 20
OH squat x 20
Lunge x 20
Bradford press x 20
Shoulder rotations x 100

Now warmed up enough to lift:

MAIN MOVEMENTS:

1. SWISS BAR FRONT SQUAT:

10kg(22lb) x 5
15kg(33lb) x 5
20kg(44lb) x 5
25kg(55lb) x 5
30kg(66lb) x 5
35kg(77lb) x 5 @ 70%
40kg(88lb) x 5 @ 80%
45kg(99lb) x 5 @ 90%
50KG(110lb) x 2 @ 100%
50KG(110lb) x 2 @ 100%
47.5kg(104.5lb x 2 @ 95%
45kg(99lb) x 2 @ 90%
42.5kg(93.5lb) x 2 @ 85%
40kg(88lb) x 5 @ 80%

Rep work:

30kg(66lb) x 10 @ 60%


2. SWISS BAR PUSH PRESS:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 5
25kg(55lb) x 5
30kg(66lb) x 5
35kg(77lb) x 5 @ 67%
40kg(88lb) x 5 @ 76%
45kg(99lb) x 5 @ 86%
50KG(110lb) x 2 @ 97.5%
52.5kg(115.5lb) x 2 @ 100%
55kg(121lb) x 2 @ 102.5%
52.5kg(115.5lb) x 2 @ 100%
50kg(110lb) x 2 @ 95%
47.5kg(104.5lb x 2 @ 90%
45kg(99lb) x 2 @ 86%
42.5kg(93.5lb) x 2 @ 81%
40kg(88lb) x 5 @ 76%

Rep work:

30kg(66lb) x 10 @ 57%

3. Justa Singles SWISS BAR MIL PRESS:

30kg(66lb) x 10 rest pause singles, a few breaths between every rep. No body English whatsoever.



ASSISTANCE WORK:

1. Dumbbell Row:

22.5kg(49.5lb) x 10
32.5kg(70.5lb) x 10

to get feel of the exercise.

Gassed.

Need CV work.

[jgreystoke]

Wave/week 1 Cycle 2:

Trap Bar Dead

Front Squat

Push Press

were all done "heavy" this Wave/week 1. Up to 95% worksets, with a circa 100% single or double after.

Therefore they will be done "light" for Wave/week 2.

Alternating a "light" week and a "heavy" week is a great idea for an ol' codger.

And in an individual week, I consider:

Incline & Trap Bar Dead to be heavy day(s). And Front Squat and Push Press to be "light" day(s). Most of the difference will be in the assistance work and downsets.

And when the going gets tough, the percentages can be tweaked so there is really only one really heavy squat/deadlift, and one really heavy press.

Trap Bar Deadlift is a squat/deadlift hybrid in the full ROM version. No need for an old fart to hammer that really heavy twice a week.

Front squat is much lighter, and much easier to recover from. That is in spite of the great range of motion, sitting right down on calves, and the explosive power back up like a jump.

[jgreystoke]

Rolls x 20
Rotations x 100
Dante mobilizer x 20
Overhead squat x 10
Bodyweight squat x 20
Goodmorning x 30


JUSTA SINGLES SWISS BAR MILITARY PRESS:

10kg(22lb) x 10
15kg(33lb) x 5
20kg(44lb) x 3
25kg(55lb) x 2

30kg(66lb) x 15 rest pause singles, a few deep breaths between every single.

Every third single was done paused. A pause at the forhead for a three count, and another at the chin level on the way back down. So even though the weight was light, shoulders really felt it.

SWISS BAR INCLINE PRESS:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2 @ 67%
40kg(88lb) x 2 @ 76%
45kg(99lb) x 2 @ 86%
50KG(110lb) x 2 @ 95%
52.5kg(115.5lb) x 2 @ 100% parfait

Pump set:

30kg(66lb) x 20 parfait

The reward is another 2.5kg(5.5lb) next Cycle 3.

[jgreystoke]

Yesterday did a lot of moblilzation and cardio.

Don't worry, I won't turn into Tarzan Light, all bosu balls and soya lattes and low test. And playing Jane with Granny's dumbbells and kettlebells*(except for the excellent Granny laterals for shoulder health, of course).

Not enough sleep.

Even doped to the eyeballs, went to sleep with aching left SI joint. Same thing woke me up before dawn. Hands aching since yesterday on and off. Did a lot of rubber band extensions x 20 reps for that last night. Still ached today, tho' not as bad.

Bodyweight squat x 20

TRAP BAR DEADLIFT:

42.5kg(93.5lb) x 2
52.5kg(104.5lb) x 2
62.5kg(137.5lb) x 2
72.5kg(159.5lb) x 2
82.5kg(181.5lb) x 2


95kg(209lb) x 2 @ 65%
107.5kg(236.5lb) x 2 @75%
122.5kg(270lb) x 2 @85%
137.5kg(303lb) x 2 @95%
145kg(319lb) x 2 @100% parfait, held the second rep for a ten count at the top
132.5kg(292lb) x 2 @ 91% held the second rep for a ten count at the top
122.5kg(270lb) x 2 @85% .....second rep for a ten count at....

Was going to do the ramping sets to 85%, but will be doing that next week in Cycle 3, Wave 1.

So this was the "heavy" or "1" week/wave for TBD. Naturally, though using the percentages of standard 5 3 1, the rep ranges can be played with. Hence the N x 2 sets rather than the usual 3 x 5, 3, 1. Or if deadlift is hard to recover from, 3 x 3, 2, 1 that Wendler advises for some versions like the Frequency Project. I like to keep things really simple with multiple EZ doubles, or whatever works for an old fart, while using the 3 x 5 and 5 3 1 percentages.

Since the weight was light for a big ol' grouchy grandfather:

No belt.

No chalk. Even aching hands are amply strong for the weight.

No raised handles on my custom trap bar. Taking a few inches out of the ROM would allow a LOT more weight with the same effort.

No bare feet. Kicking off my hiking sandals would give me at least an inch less ROM, and make it easier on my low back. But like I said, the weight is light enough at the moment.

The reward is 5kg(11lbs) added to Training Max next cycle, for a TM of 150kg(330lb).

Notice the wonderful Jack Sh!t assistance template:

0 assistance exercises.

0 sets x 0 reps.

Felt much better after the JS work.



*Granny does stuff like that to warm up for barbell squats, deads, goodmornings, presses, Pendlay rows, power cleans(when she is well enough to get out of bed)

[jgreystoke]

Woke with hip and hands aching a bit. But better than usual.

Just some EZPZ assistance that couldn't be done Sunday.

Shoulder roll x 20
Shoulder rotation x 100

1. Lat Pulldown:

115lb(52kg) x 20 parfait

Ring handle. A pause touching the pecs at every peak contraction.

2. Facepull:

75lb(34kg) x 20 parfait.

Rope handle. With external rotation. A pause at the ears every peak contraction.

3. GRIP MACHINE, alternating hands:

EZ SINGLES:

30kg(66lb) x 1
35kg(77lb) x 1
40kg(88lb) x 1
45kg(99lb) x 1
50kg(110lb) x 1
55kg(121lb) x 1
60kg(132lb) x 1
65kg(143lb) x 1
70kg(154lb) x 1 slowing down

Negatives, allowing the second hand to help the crush, then hold and resisting the slow negative:

75kg(165lb) x 1
80kg(176lb) x 1
85kg(187lb) x 1
90kg(198lb) x 1
95kg(209lb) x 1 FAIL, the weight slammed down. This happened with the left(always trained first on unilateral work) and then the right hand. So back down the ladder:
90kg(198lb) x 1
85kg(187lb) x 1
80kg(176lb) x 1

Normal rep attempted:
75kg(165lb) x 1 was too slow on the crush, and the ROM insufficient, again with either hand. So FAIL

Done as a negative:

75kg(165lb) x 1 parfait. Nice hold and controlled negative.

Normal reps:

70kg(154lb) x 1 parfait, strong crush, strong hold, strong negative
65kg(143lb) x 1
60kg(132lb) x 1
55kg(121lb) x 1
50kg(110lb) x 1

Pump Set:

45kg(99lb) x 10 parfait

EZ CURL:

15kg(33lb) x 3
20kg(44lb) x 3
25kg(55lb) x 3
30kg(66lb) x 3
35kg(77lb) x 3
40kg(88lb) x 3
45kg(99lb) x 3 some body English to finish the set
40kg(88lb) x 3 parfait
35kg(77lb) x 3

Pump Set:

30kg(66lb) x 10 parfait. Strict as hell

Finger extensions to balance all the gripping:

Rubber bands:

1 x 20
2 x 20
3 x 20
4 x 20
3 x 20
2 x 20
1 x 20

[jgreystoke]

Roll x 20
Bradford x 20

Granny Laterals:

2.5kg(5.5lb) x 30 paused for a three count every peak contraction. Parfait.

Shoulders warmed up, and pre-fatigued. Felt nice and hot:

SWISS BAR MILITARY PRESS:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2

worksets:

32.5kg(71.5lb) x 2
32.5kg(71.5lb) x 2
32.5kg(71.5lb) x 2
32.5kg(71.5lb) x 2
32.5kg(71.5lb) x 2
32.5kg(71.5lb) x 2

Performed rest-pause style, with a few deep breaths between every set. So really a sort of big giant set.

Perfect, and strict as hell, with no body English.

Tried some EZ SINGLES after:

35kg(77lb) x 1
40kg(88lb) x 1
45kg(99lb) x 1
47.5kg(104.5lb) x 1
50kg(110lb) x 1 parfait, even after pre-fatigue with all the previous work.

That was "heavy" day of the "light week". The "light" day will be 32.5kg(71.5lb) x 12 EZ rest pause singles. "Light" because singles at the same weight are easier than doubles.

Angelo Siciliano(Charles Atlas) paused neck work against the resistance of both hands:

Front x 20
Back x 20
Left x 20
Right x 20
Rotate left x 20
Rotate right x 20

Neck felt like Mike Tyson's after, but didn't try to bit anyone's ear, so not quite there.

Deep Paused Chin from my gymnastic rings:

2, 1
2, 1
2, 1
2, 1
2, 1
2, 1

Pausing at the top, and a pause on the way down, every rep. A few deep breaths between every double and single, and several deep breaths between every double + single considered as one set.

Hands a bit achy, so EZ band extensions:

1 x 20
2 x 20
3 x 20
2 x 20
1 x 20

Lots of bodyweight stuff to get the stiffness out of the creaky ol' joints and muscles.

[jgreystoke]

General warmup included squats, pushups, Hindu pushups, lunges, glute ham bridges, etc, then I was warmed up enough to lift:

1. SWISS BAR FRONT SQUAT(saves my shoulders):

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2 @ 70%
40kg(88lb) x 2 @ 80%
45kg(99lb) x 2 @ 90%
50kg(110lb) x 1 @ 100%

2. SWISS BAR PUSH PRESS:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2 @ 65%
40kg(88lb) x 2 @ 75%
45kg(99lb) x 2 @ 85%
50kg(110lb) x 1 @ 95%

3. Justa Singles SWISS BAR MIL PRESS;

32.5kg(71.5lb) x 12 Singles rest-pause, a few breaths between every single. Last few reps paused near top, at forehead, at chin. Shoulders pumped.

ASSISTANCE:

1. AXLE BRADFORD PRESS(alternating press in front and behind the neck):

15kg(33lb) x 10(20 presses)
20kg(44lb) x 10(20 presses)
22.5kg(49.5lb) x 8(16 presses) shoulders pumped to hell.

2. AXLE PRESS BEHIND THE NECK(now flexible to do this, despite all the warnings from people who are inflexible, with lousy posture, and never bother to fix the lack of mobility). Very light weight anyway:

15kg(33lb) x 20

Really, really pumped.

Will increase the weight very slowly. Full ROM from the bar starting like you were going to squat.

3. ATG HIGH BAR SQUAT WITH AXLE, just to get feel of the movement:


15kg(33lb) x 2
25kg(55lb) x 2
35kg(77lb) x 2
45kg(99lb) x 2
55kg(121lb) x 2
65kg(143lb) x 2
75kg(165lb) x 2
85kg(187lb) x 2

Bar slowing down, so enough to see what it was like.

4. AXLE HISE SHRUG:

15kg(33lb) x 20
55kg(121lb) x 20 parfait, so useful
65kg(143lb) x 20 ROM
75kg(165lb) x 20 ROM
85kg(187lb) x 10 Range Of Motion very limited, so not much good. A long way from 140kg x 20.

5. EZ CURL:

26kg(57lb) x 20 parfait

6. TRI PUSHDOWN:

75LB(34kg) x 20 parfait

7. LAT PULLDOWN WITH PAUSE AT PECS:

120lb(54.5kg) x 20 parfait

[Jasonk282]

Killing it as ususaly, good to see

[jgreystoke]

Not enough sleep as usual.

Roll, Diesel, pushup, Hindu pushup, squat, lunge, glute ham bridge, etc. Warm enough to actually lift after that:

AXLE BRADFORD PRESS TO WARMUP SHOULDERS:

15kg(33lb) x 10(20 presses, alternating in front and behind the neck)

1. JUSTA SWISS BAR MILITARY PRESS

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2

35kg(77lb) x 6 sets x 2 reps

Rest-pause, few deep breaths between every double.

2. SWISS BAR INCLINE PRESS:

Training Max(TM) = 55kg

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2

3 x 5 x 65, 75, 85%:

35kg(77lb) x 5
40kg(88lb) x 5
47.5kg(104.5lb) x 5

Easy double, single:

50kg(110lb) x 2 @ 90%
52.5kg(115.5lb) x 1 @ 95%

ASSISTANCE:

1. FACEPULL:

80lb(36kg) x 20 parfait

Paused at peak contraction with the hands at the ears, includes an external rotation.

2. AB PULLDOWN:

105lb(52.5kg) x 20 parfait

Paused at peak contraction...

3. WRIST CURL:

20kg(44lb) x 10
30kg(66lb) x 10
40kg(88lb) x 10
35kg(77lb) x 10
30kg(66lb) x 20 parfait

A long way from 60kg x 10. Paused at peak contraction

4. REVERSE WRIST CURL:

15kg(33lb) x 20
25kg(55lb) x 20
20kg(44lb) x 20 parfait

Forearms pumped to hell.

Considering the lack of sleep, not bad at all.

[jgreystoke]

Roll, Diesel, Hindu, Pushup, GHB, Lunge, Squat etc.

Main Movement:

TRAP BAR DEADLIFT:

Warmups:

42.5kg(93.5lb) x 2
52.5kg(104.5lb) x 2
62.5kg(137.5lb) x 2
72.5kg(159.5lb) x 2
82.5kg(181.5lb) x 2

Worksets:

3 x 2 x 65, 75, 85%:

97.5kg(214.5lb) x 2
112.5lb(248lb) x 2
127.5lb(292lb) x 2

Bonus: 2 x 95%:

142.5kg(314) x 2

122.5kg(270lb) x 2
102.5(225.5lb) x 2

Rep work:

82.5kg(181.5lb) x 20 parfait, but gassed.

No chalk, belt, since weight still light. No barefoot/socks, which would reduce range of motion at least an inch. No raised handles on my old trap bar, which would make it much easier by reducing the ROM a few inches.

ASSISTANCE:

1. TRAP BAR SHRUG:

52.5kg(104.5lb) x 5
72.5kg(159.5lb) x 5
97.5kg(214.5lb) x 5
112.5lb(248lb) x 5
127.5lb(292lb) x 5 ROM
102.5(225.5lb) x 10
82.5kg(181.5lb) x 10
72.5kg(159.5lb) x 10
62.5kg(137.5lb) x 10
52.5kg(104.5lb) x 10

2. Chins:

DEAD HANG PAUSE CHIN:

4
3
2
1

Rack Chin:

3 sets x 10 reps parfait.

3. AB PULLDOWN:

110lb(50kg) x 20 parfait.

A pause at the peak contraction

4. AXLE GOOD MORNING, since back achy and stiff:

15kg(33lb) x 20
35kg(77lb) x 20
15kg(33lb) x 50 parfait

5. GRIP MACHINE

45kg(99lb) x 20 parfait

6. Bridging:

Floor Bridge:

Front x 4 nice and slow

Back x 4 slow

Wall bridge:

Front x 20 nice and slow

Back x 20 slow

Hands aching.

So much later:

Finger extensions:

Rubber bands x reps:

1 x 20
2 x 20
3 x 20
4 x 20
3 x 20
2 x 20
1 x 20

Nice workout for an ol' fart.

[jgreystoke]

Killing it as ususaly, good to see

Thanks Jason.

Coming from you, that is a complement indeed.

[jgreystoke]

Not enough sleep. Hip and back(and knee, and hands, and.....) woke me up.

Shoulder roll, dante mobilization, pushups, hindu pushups, bodyweight squats, overhead squats, glute ham bridges, bradford presses........

That got the creakiness out of my old carcass, so I was warmed up enough to lift:

1. FRONT SQUAT:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
37.5kg(82.5lb) x 2 @ 65%
42.5kg(93.5lb) x 2 @ 75%
47.5kg(104.5lb) x 5 @ 85%

Superset with:

2. PUSH PRESS WITH SWISS BAR:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
37.5kg(82.5lb) x 2 @ 65%
42.5kg(93.5lb) x 2 @ 75%
47.5kg(104.5lb) x 5 @ 85%

Applied the wonderful 5 3 1 Jack Sh!t Assistance template:

0 assistance exercises x 0 sets x 0 reps.

[jgreystoke]

Sleep a problem as usual. Shoulders achy. Very tired.

Roll, Bradford, Press behind the Neck, Bodyweight Squat, Overhead Squat, Lunge, Glute Ham Bridge.

Main movements:

1. AXLE(2 1/2" THICK) MILITARY PRESS:


15kg(33lb) x 10
20kg(44lb) x 5
25kg(55lb) x 3
30kg(66lb) x 2
35kg(77lb) x 4 sets x 2 reps

Shoulders still very achy.

2. SWISS BAR INCLINE PRESS:

10kg(22lb) x 2
15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
42.5kg(93.5lb) x 2 @ 75%
47.5kg(104.5lb) x 2 @ 85%
52.5kg(115.5lb) x 2 @ 95%
55kg(121lb) x 2 @ 100%
50kg(110lb) x 8 @ 90% parfait

Reward = 2.5kg(5.5lb) extra next cycle.

ASSISTANCE:

1. AXLE BRADFORD PRESS:

15kg(33lb) x 5(10 presses, alternating in front and behind the neck)

2. AXLE PRESS BEHIND THE NECK, FULL ROM:

17.5kg(38.5lb) x 20 parfait

Reward + 2.5kg

3. DEAD HANG CHIN, LAST REP EVERY SET PAUSED AT TOP, AND TWICE ON THE WAY DOWN. Three count.

4
3
2
2
1

4. RACK CHIN:

5 SETS X 10 REPS parfait

5. WRIST CURL:

20kg(44lb) x 10
30kg(66lb) x 10
42.5kg(93.5lb) x 10 very heavy
30kg(66lb) x 20 parfait

6. REVERSE WRIST CURL:

15kg(33lb) x 10
20kg(44lb) x 10
25kg(55lb) x 10
20kg(44lb) x 20

Not a bad session considering.