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  1. #1471
    Registered User HomeGymChains's Avatar
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    Age: 63
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    Sorry to hear of the rough couple of months ahead. Best wishes for getting through them.
    At age 63, I've exceeded all my prior PRs. Not “over the hill” yet. :)

    My workout journal is here:
    https://forum.bodybuilding.com/showthread.php?t=176385621
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  2. #1472
    Registered User CharlesSwann's Avatar
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    Didn't feel great today.

    03/31 - 7th workout abroad (weights switched to kg)
    Beltless ATG highbar: 190x1, 200x3
    Floor rows: 120x5, 130x5, 140x4
    Feet-up dumbbell bench: 40x10,12,15

    Originally Posted by HomeGymChains View Post
    Sorry to hear of the rough couple of months ahead. Best wishes for getting through them.
    A really nice silver lining is my hip is feeling better than ever! I'm losing a bit of extra weight too. Good chance to reset I guess.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  3. #1473
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Hope everything is ok Iron Brother.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  4. #1474
    Registered User CharlesSwann's Avatar
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    04/06 - 8th workout abroad (weights switched to kg)
    Beltless highbar squat: 190x1, 200x3
    Bench: 120x9,9,8
    Neutral grip pull ups: (body weight) for 3x8

    04/09 - 9th workout abroad (weights switched to kg)
    Beltless highbar squat: 185x1, 192.5x1, 200x3
    Wide-grip pull down: 82x5, 96x5, 103x4,4
    Overhead press: 80x3, 85x2, 90x1, 95x1, 60x12

    At this point I cycled off creatine (lots of travel and running low and less time to workout)... weight started dropping around here maybe from 105kg to 100kg.

    04/15 - 10th workout abroad (weights switched to kg)
    Beltless highbar squat: 180x1, 190x1, 200x3
    Bench: 120x1, 140x1,2,2
    Row from blocks: 140 for 3xd5

    04/16 - 11th workout abroad (weights switched to kg)
    Visiting a local home gym! Lots of fun but not a lot of weight + standard bar
    Dumbbell overhead press: 30x10, 32x8, 32x9
    Pull ups: 13 + 20s negative
    Beltless highbar squat: 150x10

    04/22 - 12th workout abroad (weights switched to kg)
    Beltless highbar squat: 180x1, 190x1, 200x3, 210x1

    04/23 - 13th workout abroad (weights switched to kg)
    Visiting a local home gym! Lots of fun but not a lot of weight + standard bar
    Bench: 100x19
    Pull ups: 95x2, (body weight)x18
    Cheat curl: 50x5
    Hammer curl: 18x10

    05/01 - 14th workout abroad (weights switched to kg)
    Visiting a local home gym! Lots of fun but not a lot of weight + standard bar
    Seated barbell press: 80 for 3x6
    Trap bar row: 95 for 3x8
    Paused beltless highbar: 160x3 + 2 unpaused

    05/08 - 15th workout abroad (weights switched to kg)
    Visiting a local home gym! Lots of fun but not a lot of weight + standard bar
    Beltless highbar squat: 130x20
    Bench: 130x3
    Chin ups: (body weight) 3x12

    ...

    And now I'm back home as of May 23rd. Didn't get to workout at all for the last 2-3 weeks, unfortunately. Let's, uh, call it a deload.

    My weight ended up dropping from around 105kg to 95kg (damn!)... I'll cycle back on creatine and start shifting to high frequency speed-track based squatting again. Not sure what to do for bench but I'll start just readapting for now. I'll keep in OHP too. Hopefully grip work too.

    Next workout tonight. Jet-lagged as all hell but itching to squat!
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  5. #1475
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    you love to see it! 'Welcome back'!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  6. #1476
    Registered User CharlesSwann's Avatar
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    As mentioned above, super jet lagged and down about 20lbs, but I want to get back into it ASAP.

    05/24
    Beltless highbar: 405x1 (0.29m/s - oof, half some of my best pre-trip speeds, let's drop the weight and build up), 335x1, 355x1, 375x1, 395x1 (0.41m/s), 405x1 (0.35m/s - better, but still rough, glad I got more work in though)
    Bench: 225x5, 245x5, 265x6
    Pull ups: 50 for 3x10

    Originally Posted by PhDPepper1111 View Post
    you love to see it! 'Welcome back'!
    Haha, good to be back! Glad to see you.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  7. #1477
    Registered User CharlesSwann's Avatar
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    05/26
    Beltless ATG highbar: 315x1, 365x1, 385x1, 405x1 (0.36m/s)
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  8. #1478
    Registered User CharlesSwann's Avatar
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    Quick workout before I visit my family. Hopefully back for bench tomorrow night, maybe more pull ups at family house today.

    05/28
    Beltless ATG highbar: 315x1, 365x1, 385x1, 405x1 (0.43m/s), 415x1 (0.37m/s)

    Getting a bit faster each session. Not super quickly, but it's moving. Hopefully I didn't actually lose this much strength from the weight loss.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  9. #1479
    Registered User CharlesSwann's Avatar
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    05/30
    Beltless ATG highbar: 315x1, 365x1, 385x1, 405x1 (0.48m/s), 425x1 (0.34m/s)
    Bench: 225x5, 255x5, 275x5
    Seal row: 225x5,5,4
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  10. #1480
    Registered User CharlesSwann's Avatar
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    06/02
    Beltless ATG highbar: 315x1, 365x1, 385x1, 405x1 (0.45m/s), 425x1 (0.34m/s)

    What happened to my squat??
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  11. #1481
    Registered User CharlesSwann's Avatar
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    06/05
    Beltless ATG highbar: 315x1, 365x1, 385x1, 405x1 (0.52m/s), 425x1 (0.43m/s), 445x1 (0.28m/s)
    Overhead press: 185x1, 205x1 -- wanted to triple it, haha
    Pull ups: 60 for 3x10

    Slowly but surely :')... weight is back up to around 213lbs too. Cycling back onto creatine without a loading phase.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  12. #1482
    Registered User CharlesSwann's Avatar
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    06/07
    Beltless ATG highbar: 315x1, 365x1, 405x1 (0.53m/s), 425x1 (0.38m/s), 425x1 (0.36m/s), 425x1 (0.35m/s)

    Tomorrow bench + back.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  13. #1483
    Registered User CharlesSwann's Avatar
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    Got a bit delayed. Dog got hospitalized/surgery and I had a few low sleep nights taking care of him. Should be okay now.

    06/10
    Beltless ATG highbar: 315x1, 365x1, 405x1 (0.52m/s), 425x1 (0.43), 445x2 (0.34/0.22)
    Slingshot bench: 315x1, 365x0 (wow, RIP), 315x3
    Seal row: 225x8,8,10

    Ouch. This has been probably one of my worst strength drops in my lifting career, but I didn't expect my slingshot work to drop that much.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  14. #1484
    Registered User CharlesSwann's Avatar
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    Phasing front squats back. Gonna start light and slowly build up.

    06/12
    Front squat: 315 for 2x2 + 315x5
    Sledgehammer deadlift + hold: (9cm)x30s,24s,11s

    Tomorrow bench + back + more grip.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  15. #1485
    Registered User CharlesSwann's Avatar
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    06/14
    Beltless ATG highbar: 405x1, 425x1 (0.41m/s)
    Bench: 285 for 3x5
    Pinch block & hold: 47.5 for 5s, 9s, 8s

    Tomorrow back + more grip...

    I had kind of a realization... I was hitting 445x3 almost every session while travelling and I feel like I've been inexplicably far from being able to do that since coming back, so I must've gotten so much weaker.

    But I was looking through my tracker history/notes and actually my speeds right now aren't that bad at all compared to my best days. I think part of it might be that I'm hitting every 2-3 days and building fatigue, but while travelling I was doing like once a week. I'm definitely weaker but not as bad as I thought compared to my best work. I need to review my old training a bit more and readjust my expectations. This is all kinda preliminary for now, just realized my perception was pretty off... instead of doing worse than I thought now, I was actually doing better than I realized while travelling.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    Registered User CharlesSwann's Avatar
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    06/15
    Pull ups: 90 for 3x5
    Ez-bar curls: 105 for 3x5
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  17. #1487
    Registered User CharlesSwann's Avatar
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    06/16
    Beltless highbar: 405x1 (0.55m/s), 435x1 (0.40), 455x1 (0.41), 475x1 (0.28)
    Grippers: #2.5x1,1,2

    Interesting session! Decided to push heavier singles and this time I pushed through the weird drop around ~435 and found I was able to get much heavier. Must be some psychological thing at play or who knows. I'll keep doing this a while.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  18. #1488
    Registered User CharlesSwann's Avatar
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    06/20
    Beltless highbar: 405x1 (0.57m/s), 445x1 (0.43), 475x1 (0.36), 500x0 -- 500 felt good but lost it at the sticking point
    Bench: 290x5

    Squat has been coming back a bit lately. I guess ever since I realized my speed expectations were off. Anyway, I'm hoping to be back above 500 soon if this keeps up.

    Back + grip tomorrow. Front squats day after. OHP after that. Something like that at least.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  19. #1489
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    06/22
    Front squat: 325 for 2x2 + 325x5
    Overhead press: 185 for 2x3 + 185x4
    Sledgehammer pronation: 5 for 5x10

    Still planning on hitting squat every other day (or more) and presses every third day (or so) with 2x/week back work and a regular grip rotation. Should hit rows ASAP and then squat/slingshot in the next few days.
    Last edited by CharlesSwann; 06-22-2022 at 08:22 PM.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    06/23
    Seal row: 225 for 3x10
    Wrist roller hold: 70x15s,12s,10s
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    06/24
    Beltless highbar: 405x1 (0.42m/s)
    Sledgehammer DL: (9cm)x30s,17s,19s

    06/28
    Beltless highbar: 405x1, 445x1, 475x1 (0.27m/s - bit misgrooved but saved it)
    Bench: 295 for 3x3

    Decided to start a routine tomorrow. Not really happy with how things've been going since my trip and going to lean on some mindless hard work instead.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    So obviously starting on a bad note hitting a misgrooved heavy single yesterday, but whatever. Hopefully it washes out (lol).

    06/29 - Russian Squat Routine Day 1/18
    Beltless ATG highbar: 405 for 6x2
    Pinch DL & hold: 47.5 for 9s, 11s, 9s
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  23. #1493
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    You got this!!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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    07/01 - Russian Squat Routine Day 2/18
    Beltless ATG highbar: 405 for 6x3
    Overhead press: 190 for 2x3 + 190x5
    Pull ups: 90 for 3x6
    EZ-bar curls: 110 for 3x5

    Was pretty sore from last session (low back and adductors mostly) but today was actually easier than last session. Guess I'm recovering from the heavy single more than I'm draining from the volume, which is good news! With how I'm feeling now I think the 6x6 should be okay, my main goal is to do it as 'easily' as possible so I have enough energy for the last half of the program.

    Originally Posted by PhDPepper1111 View Post
    You got this!!
    Honestly appreciated!
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    07/04 - Russian Squat Routine Day 3/18
    Beltless ATG highbar: 405 for 6x2
    Grippers: #2.5x2,1,2 -- still awful at set up
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    Registered User CharlesSwann's Avatar
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    07/05
    Seal row: 235 for 3x8
    Sledgehammer pronation: 5 for 5x10
    - tried 2.5, 2.5, clip and it was too easy
    - tried clip, 2.5, 2.5, clip and it was better
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    07/06 - Russian Squat Routine Day 4/18
    Beltless ATG highbar: 405 for 6x4

    Felt really good! First set was my easiest of the routine yet, but I lost a lot of steam across six sets and had a reasonably tough finish. But feeling fairly confident for the routine so far.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    07/08
    Bench: 295 for 3x5
    Wrist roller hold: 70x15s, 9s, 10s
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    07/09 - Russian Squat Routine Day 5/18
    Beltless ATG highbar: 405 for 6x2
    Sledgehammer DL: (9cm)x30s, 30s, 24s

    Same old. Felt heavy and tired (though not nearly as bad as the 6x2 days have been before), but I'll probably be OK in time for next session. Always an interesting program.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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    07/10
    Pull ups: 95 for 3x5
    Pinch DL & hold: 47.5 for 8s, 10s, 9s
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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