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  1. #271
    Registered User EliKoehn's Avatar
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    After getting covid and taking about a three weeks break from squats, a mere 4x8 at 225 has my legs feeling paralyzed with DOMS. Trade you lol.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  2. #272
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    After getting covid and taking about a three weeks break from squats, a mere 4x8 at 225 has my legs feeling paralyzed with DOMS. Trade you lol.
    Sorry to hear that you were I’ll. Better now?
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  3. #273
    Registered User EliKoehn's Avatar
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    Originally Posted by coachcalande View Post
    Sorry to hear that you were I’ll. Better now?
    Thanks. For the most part, I think. Just a little tired and I almost passed out at the end of a recent workout very suddenly; otherwise, nothing I can pinpoint.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  4. #274
    Registered User coachcalande's Avatar
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    My sons squats today
    275x7
    275x7
    305x4
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  5. #275
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks. For the most part, I think. Just a little tired and I almost passed out at the end of a recent workout very suddenly; otherwise, nothing I can pinpoint.

    Electrolytes get screwy with illness…you know that I’m sure. Stay well! Lift big!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  6. #276
    Registered User EliKoehn's Avatar
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    Originally Posted by coachcalande View Post
    Electrolytes get screwy with illness…you know that I’m sure. Stay well! Lift big!
    Thanks for the concern and the kind word. You too!

    Great lifts logged here lately
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  7. #277
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    Thanks for the concern and the kind word. You too!

    Great lifts logged here lately

    I feel like a tank. Just need to stay healthy. Kinda rushed into some heavy presses the other day and aggravated my left shoulder. Really pushing the leg volume and weights up.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  8. #278
    Registered User coachcalande's Avatar
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    Confirming that I have an overhead press related injury.

    Bench was fine
    285x8,7,6,6,6

    Inclines fine
    235x7,7,6,6,6

    Flyes
    45x 12,11,10,9,11

    Pulldowns
    200x12*
    200x8,7,7,7

    Narrow pullDown
    200x6,6,6,6,6

    Rows
    230x14*
    240x11*
    250x8
    260x7
    270x6

    Couldn’t press overhead at all

    Upright rows
    75x16*
    80x9
    85x12*
    90x9
    95x7

    Side laterals 5x AMRAP with 15s

    I’ll take the five PRs, add them to this INCREDIBLE month and just keep doing the best I can. I know, instinctively even, that I need to train in a higher rep range…it’s coming.
    Last edited by coachcalande; 01-15-2022 at 09:37 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  9. #279
    Registered User coachcalande's Avatar
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    Shoulder impingement comes to mind as last night I oddly slept pain free and this am feel fine. It’s like whatever was wrong suddenly fixed itself. I fully expected to be suffering with inflammation after Training…anyway, let’s hope it continues to feel better.

    Yesterdays food:

    Grilled chicken, ham, cheese sandwich for breakfast, two eggs fried in that sandwich.
    Whey shake and a banana
    Chicken, ham and cheese on oatmeal bread
    Chicken ham and cheese on wheat
    Whey shake
    Ice cream and mixed nuts

    My chest always feels so much better worked when I include flyes…my lats are sore and worked well too.

    Tomorrow is legs/ams and should be a blockbuster as I already feel fully recovered.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  10. #280
    Registered User coachcalande's Avatar
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    No eggs or milk so had to do a grocery run.

    Breakfast today- 2 cheeseburgers, coffee
    Second meal- ground beef and pizza
    Third meal will be whey
    ……watching NFL playoff games all day. Just wanna smash PRs tomorrow so I’ll be eating big.


    Ended the day’s feeding with two cheeseburgers around 7 pm

    Whey shake before bed hopefully…
    Last edited by coachcalande; 01-16-2022 at 06:24 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  11. #281
    Registered User coachcalande's Avatar
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    I’m up…power has been flickering so rushed to cook two egg meals.

    Breakfast was eggs, oats, coffee.
    Lifting soon provided we have power.

    Sleep was rough so this needs to happen early or I’ll be napping in my old man chair.
    No shoulder pain however I know fitting under the squat bar will be difficult.

    Rest of the days meals:
    Whey shake, two small bananas
    Eggs, oatmeal, cheddar
    Two grilled cheese and chicken sandwiches, large glass milk, chips
    Tea
    Chicken breast and mashed potatoes, spinach for dinner
    Whey shake/milk before bed
    Last edited by coachcalande; 01-18-2022 at 02:12 AM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  12. #282
    Registered User coachcalande's Avatar
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    High rep squats are butt kickers.

    Set multiple PRs again today but it was all grueling due to shoulder woes and poor sleep. I did what I could but cut arms short after a few PRs there.

    Machine squats PRs fell big time!
    175x20 fairly easy.*
    205x15* I can remember first getting my machine and 205 was about a 6 rep set.
    235x8
    265x6
    295x4
    325x4
    My low back was tight all thru those sets…

    Front squats
    185x4,4,3,3
    (Fronts will now be a low volume movement for me so I don’t have to hold the bar so long)*That means 3-6 rep range. 3-4 sets.

    Leg ext
    200x11*
    9,9,8,8

    Leg curls
    135x13
    145x9,8,9,7

    Pretty gassed…should have put arms off til this afternoon
    EZ curls
    85x15*
    95x12 tie
    104x10*
    114x7
    124x5

    Pushdowns
    88x17
    98x16*
    108x11*
    118x9
    125x8*

    An 8 PR day.
    Last edited by coachcalande; 01-17-2022 at 02:25 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  13. #283
    Registered User coachcalande's Avatar
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    This sums up high rep squats

    https://www.youtube.com/watch?v=vJXtGIhjzzg
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  14. #284
    Registered User coachcalande's Avatar
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    Reflecting a bit on my training….and eating…

    In the 1980s into the mid 90s, six days a week plus sports and cardio (running)- I literally ate anything and everything I could get. Still my body fat was extremely low. I had it tested at 8% by underwater weighing.

    I can remember struggling to reach 225x5 on bench. What a milestone that was.

    In the 90s, After working in a gym as a fitness instructor I decided to switch to this current split to fit my cardio on off days. My knees wore out and I sold my treadmill In 2010. I have made several attempts to add running back in, all ended with injury.

    The strength gains without cardio are real. It happens fast. The same can be said about diet plan with 6 meals a day. Fast bulking with copious amounts of quality protein works.

    Training energy without cardio and in a generous calorie spree is amazing at any age and well worth it if just to create new enthusiasm.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  15. #285
    Registered User coachcalande's Avatar
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    So far this week, my son has hit:

    BP 185x6
    Squat 313x3

    Kid eats!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  16. #286
    Registered User coachcalande's Avatar
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    Mind to muscle connection day…some might call it a deload..

    Bench
    185x21
    195x17
    205x13
    215x11
    225x10
    235x9
    245x8
    255x7

    That’s volume!

    Incline
    185x14
    195x10
    205x9
    205x9
    205x9

    Wide pulldowns
    185x12
    198x8
    208x7
    218x6
    218x5

    Narrow pd
    198x6
    188x8
    188x7
    188x8
    188x6

    Row
    210x12
    210x11
    210x9
    210x9
    210x9

    Upright row
    65x13
    75x10
    85x9,9,7

    Db side laterals 15x16,13,12,14,13

    Avoided overhead press again.

    Live to lift another day.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  17. #287
    Registered User coachcalande's Avatar
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    Nutrition
    Eggs, whites, oats, coffee
    ….loooong time between meals today unfortunately!
    Half bag of mixed nuts
    Chicken and cheese sandwich
    Chicken and cheese sandwich
    Dinner was chicken breast, thigh, rice, broccoli
    I’ll get a whey shake before bed
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  18. #288
    Registered User coachcalande's Avatar
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    Took “rotator cuff tear tests” I found from “Brad and Bob” PTs on YouTube. Two negative and one positive. In fact I wouldn’t even attempt the one where you face palm backward and push arm away from your body behind your back. That would probably make my issue worse. Mine seems like a front delt strain maybe.

    In any case,gradually over the last few weeks I felt like a I was losing range of motion in my shoulder making it harder to hold the squat bar and harder to go to the bottom of a bench press….poor flexibility… Like my pecs were tight. I’ve put a lot of size on my chest, back and delts. I really feel like I need to stretch more. No doubt I need more warmup sets nowadays…

    As far as discomfort…

    The pain is like a 1-2 on a scale of 1-10 now..hardly noticeable most of the day ….but I know shoulder press isn’t happening. I can do the range of motion though.
    Last edited by coachcalande; 01-20-2022 at 12:11 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  19. #289
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 2,272
    Rep Power: 9399
    coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000)
    coachcalande is offline
    Man I hope this journal is useful for others.
    I’m crushing this training! This morning I smashed 8 PRs on my BIG ARMS BLAST.

    Ez curls pyramid
    90x15*
    100x12*
    110x9*
    120x7
    130x5*

    Pushdowns pyramid
    104x16*
    114x14*
    124x12*
    134x7
    138x7

    Alt db curls 45x8,7,8,7,6

    Skull crushers pyramid
    145x15*
    155x11
    165x8
    175x8
    185x5

    Took about 40 min at most.

    Legs later today…
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
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  20. #290
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 2,272
    Rep Power: 9399
    coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000)
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    Updated look at my tracking sheets. Many gains! More coming today!

    https://youtu.be/qi0CR11eT8s
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  21. #291
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 2,272
    Rep Power: 9399
    coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000) coachcalande is a name known to all. (+5000)
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    After 8 PRd this am on arms I hit a slew more on legs! This high rep squats rep goal stuff is evil but fun too. I’m thrilled with the change from last spring til now. Unreal. Got a very good quad pump tonight which is really rare for me.

    I went to bed focused on this first set and nailed it! The second set was a PR as well!

    Machine squats
    185x20*( was using 135 this summer right?)
    215x15 *( was using 165 this summer)
    245x8
    275x6
    305x5
    335x3
    Seriously considered 365 for a single PR

    Machine fronts
    185x6* (move to 190 next time)
    195x4
    205x3

    Leg ext
    Backed off on these as the low reps bothered my repair
    125x16
    150x12
    175x9
    175x9
    175x9

    Leg curls
    135x16*
    145x11
    155x8
    155x8
    155x8

    Thrilled…obvious progress.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

  22. #292
    Registered User coachcalande's Avatar
    Join Date: Mar 2015
    Age: 56
    Posts: 2,272
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    Today I made a decision to “double up” on protein if I knew I was going to miss a meal. My new work schedule and responsibilities on weekends was going to change eating patterns a bit.

    Breakfast- eggs. Whites, oats, cheese, coffee
    Mid morning- whey shake, banana
    Lunch- doubled it, 1 lb ground turkey, potato
    Mid afternoon- whey shake, mixed nuts
    Dinner will be chicken thighs, potatoes or rice, broccoli or green beans


    My body has really changed. I can see so much more of a V shape with wider and thicker shoulders and chest/back. My tee shirts and sweat shirts fit differently.

    I plan to continue to chase size, provided the strength comes with the mass. I feel very good. My shoulder pain is 0/1 now.
    Last edited by coachcalande; Today at 02:33 PM.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Every workout is GAME DAY!
    Reply With Quote

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