At 58

[pastorgbc]

I have not journaled in at least a couple of weeks. I have been playing around with some different splits over the past couple of weeks, so my Reg Park 5x5 title is no longer as appropriate as it has been. Thus, the new journal.

I turned 58 on Wednesday. That's about 33 years longer than the odds. Bully for those who took the over. I changed my profile pic (note the Movember Fu Manchu). My wife made my traditional birthday dinner for me: hot dogs wrapped in croissants and double chocolate cake from scratch. For breakfast, my daughter treated me to a fab breakfast at Tiny Tim's in Auburn, MA. Best breakfast ever.

I am splitting out a bit more focused than the whole body route, for now. It is basically looking like this:

*M-W-F: Chest, shoulders, triceps
*T-Th-Sa: Back, biceps, and legs

This is what I will be doing for a while, as long as I make gains and it stays fun.

My workout for today was mainly a chest and shoulder focus, with some triceps thrown in.

The workout:

1. Swiss bar bench, widest grip - 1x10, 185; 1x8, 225; 3x3, 255

2a. Swiss bar bench, narrowest grip - 1x10, 185; 3x5, 225
2b. One armed lateral raise - 3x12, 25 pounds

3a. Military press with Swiss Bar, widest grip - 1x8, 135; 4x5, 155
3b. Reverse pec dec - 3x12, 100

4a. One armed overhead press - 3x12, 50 pound DB
4b. Weighted dips - 3x8, 45

[Plateauplower]

Happy belated birthday Ray! Good week for B-days, My daughter turns 5 on Thursday!

Great Avi, Cake and Guns

That split is one of my favorites as well but usually just 4 days (2 sessions each). Looks like aggressive programming. I'm in the same boat, my Full-Body split takes too long now to get through everything, and I'm kind of bored with my 2 day split and just want to change some things up to keep it interesting. I might try MAX OT after I go on vacation for a few weeks. Good luck, I'm sure you'll do just fine, you have always trained like an animal since I started posting here.

[fittofattofit]

Congrats on the 58th Bday Ray, even if you didn't quite manage a Paleo diet for the day
Looking big and lean and sporting some great guns in that new avi!

[pastorgbc]

Happy belated birthday Ray! Good week for B-days, My daughter turns 5 on Thursday!

Great Avi, Cake and Guns

That split is one of my favorites as well but usually just 4 days (2 sessions each). Looks like aggressive programming. I'm in the same boat, my Full-Body split takes too long now to get through everything, and I'm kind of bored with my 2 day split and just want to change some things up to keep it interesting. I might try MAX OT after I go on vacation for a few weeks. Good luck, I'm sure you'll do just fine, you have always trained like an animal since I started posting here.

The cake is great. I have plenty left. I have to bring it in to work and share, or eat the whole thing myself (what to do, what to do?)

The problem for me with the whole body routine is that I like getting into the gym more than three times a week, and whole body routines with good intensity at more than three times a week start to wear me down. With this split, I get in, and I can be creative with volume and intensity. I have been influenced much by Chad Waterbury over the last year and his high-frequency approach makes sense and works for me.

Ray

[raynerd]

IN on inspiring 58 journal!
Happy bday Ray, new split looks demanding but you are just the guy to kill it!

[pastorgbc]

Congrats on the 58th Bday Ray, even if you didn't quite manage a Paleo diet for the day
Looking big and lean and sporting some great guns in that new avi!

I was quite the un-paleo fellow. I do consider hot dogs, croissants, and chocolate cake to be quite anabolic. As long as it fits your macros, of course.

[mferrandi]

WOW, congratulations you old fart, you are still healthy and working out, that's awesome

[pastorgbc]

IN on inspiring 58 journal!
Happy bday Ray, new split looks demanding but you are just the guy to kill it!

Thanks, Big Man. I'll get in and get caught up on your journal when I get a little more time.

Ray

[mirroroferised]

Happy birthday ray!!

[pastorgbc]

Tuesday, November 8th

Vote early and vote often.

I had to run up to Boston, after my workout yesterday. I did not have any internet access, so today's entry will include the workout from yesterday as well.

I have voted. I hope everyone else goes out and votes their conscience today.

The workouts

Monday, November 7th

1. Flat BB Bench - 1x5, 225; 1x3, 245; 1x5, 265

2. Swiss bar bench, middle width grips - 3x8, 225

3. Skullcrushers with Swiss bar, middle grip - 3x8, 125

4. Hammer strength shoulder press - 4x5, two plates and a quarter
5. Superset
a. Hammer strength low press - 3x8, three plates and a quarter
b. Dips, unweighted - 3x20
c. Standing toe raises - 5 sets, varying reps and weight

Tuesday, November 8th

1a. Lat pulldowns - 1x12, 150; 1x8, 165; 1x8, 180; 2x8, 195
1b. Hack squats - 1x12, two plates; 5x5, three plates

2a. Chins, underhand grip - 5x12
2b. Leg press - 5x12, 6 plates

3a. Hammer strength row 5x5, narrow neutral, 4 plates - superset - 5x4, wide overhand, 4 plates
3b. Sissy squats - 5x8, unweighted

4a. Seated DB curl - 2x8, 45
4b. Leg extensions/Leg curls/Standing toe raises

5a. Standing BB Curl - 3x8, 115
5b. Leg extensions/Leg curls/Standing toe raises

6a. Swiss bar hammer curls - 3x8, 115
6b. Leg extensions/Leg curls/Standing toe raises

[fittofattofit]

Turning 58 hasn't soared your strength yet Ray ... always strong bench pressing and very strong with the HS rows. Lots of Swiss bar exercises in the routine ...... where do you find that it makes the most difference for you?

[pastorgbc]

Turning 58 hasn't soared your strength yet Ray ... always strong bench pressing and very strong with the HS rows. Lots of Swiss bar exercises in the routine ...... where do you find that it makes the most difference for you?

The Swiss bar does a variety things for me. I do like the triceps focus I get when doing benches using the narrower grips. going wider, as I did today, changes things up just enough to feel it differently.

I find that I have no shoulder issues when doing Military Presses, but I do have to back off in weight a tad. Because of the width of the bar, it does cause me to move my head back when lowering the bar, which caves my back a little. I would rather not have that.

Skullcrushers are awesome using the Swiss bar, are French Presses. I find that I can do skullcrushers on a normal bench, but enter the bench from the opposite end. It makes it easier for me to load the bar up more. I find that the neutral grip does not hurt my elbows, and I am really enjoying the affects on the triceps.

Ray

[pastorgbc]

Wednesday, Nov. 9th

It was a long night. I fully intended on getting my sleep and seeing the results when I got up to go to the gym. However, I woke up to all of the excitement that the election upset was generating, and I got caught up in it.

I did a little extra pre-workout to give me mind blowing pumps and laser-like focus.

The workout

1a. Flat bench, Swiss bar, widest grips - 1x12, 185; 1x8, 205; 1x8, 215; 1x8, 225
1b. Suppinated pulldowns - 3x12, 150
1c. Goblet squats - 3x12, 50

2. Military press, Swiss bar, widest grips - 1x12, 95; 1x8, 135; 3x5, 145

3a. Wide grip upright rows - 3x8, 145
3b. Dips - 3x20
3c. Seated calves - 3x15, two plates and a quarter

[raynerd]

A few excellent sessions Ray, so strong on you're pressing! Always an inspiration to follow you!

[pastorgbc]

Friday, November 11th

Yesterday was some higher volume dead lifts with cardio. Today it was hitting the pecs, triceps, and shoulders.

The workouts:

Thursday, 11/10

Trap bar dead lifts, squat stance - 6x10, 225

30 minutes on the arc trainer

Friday, 11/11

1. Incline bench, Swiss bar, widest grips - 1x10, 185; 1x8, 205; 3x5, 225

2a. Flat bench, Swiss bar, medium grips - 3x8, 235
2b. Lateral raise, 30 pound, db

3a. Hammer strength shoulder press - 1x8, 2 plates; 1x8, plates and a quarter; 2x5, three plates
3b. Reverse pec dec - 3x12, 100

4a. One armed shoulder press - 3x8, 60 pound db
4b. Dips, unweighted, - 3x20

[pastorgbc]

Monday, November 14th

I was up late last night watching my beloved Pats take one on the chin last night. I got up on time, but functioning on 4.5 hours of sleep.

Maxler NRG was in vogue this morning.

On Saturday, I hit my back and legs hard. I enjoyed the workout. Today was a classic push protocol.

The workouts

Saturday, Nov. 12th

1a. Front squats - 5x10, 185
1b. Front pull downs - 1x10, 165; 1x8, 180; 3x8, 195

2a. Trap bar deads - 3x12, 185
2b. Chins - 3x12

3a. RDL - 3x10, 185
3b. One armed rows - 1x8, 110; 1x5, 120; 3x5, 140

4a. Leg ext/Leg Curls
4b. Seated DB curls - 3x8, 50

5a. Seated toe raises - five sets, various reps and weights
5b. BB Curl - 3x8, 115

6a. Standing toe raises - five sets, various reps and weights
6b. Hammer curls, Swiss bar - 3x8, 85

Today's workout

1a. Flat BB Bench - 1x5, 185; 1x5, 215; 1x9, 245
1b. One armed cable row - 3x12 (each arm)
1c. 10-to-2's - 3x12

2a. Close grip Swiss bar Bench - 3x8, 225
2b. KB swings - 3x12

3a. Hammer strength shoulder press - 1x10, 225; 1x8, 245; 3x6, 275
3b. Reverse ped dec - 3x10

[pastorgbc]

Tuesday, November 15th

I got to bed early yesterday to catch up on the sleep I missed the other night. I felt good and rested today.

The workout - Legs and back

1a. Front squats - 5x10, 195
1b. Lat pulldowns - 1x10, 150; 1x8, 165; 1x8, 180; 2x6, 210

2a. Leg press - 5x8, 7 plates
2b. Chins - 5x12

3a. Leg ext/Leg curls - 5 sets
3b. Hammer strength rows - 5x5, 3 plates and a quarter, close neutral /ss/ 5x5, same weight, overhand, wide

[raynerd]

Excellent leg and back work Ray! Big volume on the front squats!

[pastorgbc]

Thursday, Nov 17th

It looks like I am in this mode of updating the journal every other day. This is primarily because the access has changed on my work computer, so I have to wait until I get true down time before I can log an entry.

I am continuing a different protocol with my trap bar deads. The goal is to reach 10 sets of 10 with 275 within 8 weeks. So far so good.

I started taking lecithin granules pre workout on Wednesday. All this talk about phosphatidic acid got me researching. Lecithin granules are a cheap way to get twice the tested dosage at a quarter of the price. Plus they got other stuff in them and they taste good.

The workouts

Wednesday, the 16th, Chest, shoulders, arms

1. Military press, Swiss bar, - 1x8, 135; 1xx5, 145; 3x5, 150

2a. Flat bench, Swiss bar, medium grip - 1x8, 185; 1x8, 205; 2x8, 225
2b. Lateral raise - 4x8, 25 pound db
2c. DB curls - 1x8, 40; 1x8, 45; 2x8, 50

3a. Skullcrushers, Swiss bar - 3x8, 125
3b. BB curls - 3x8, 115
3c. Reverse pec dec - 3x12, 110

4a. Hammer curls, Swiss bar - 3x8, 115
4b. J bench press - 3x8, 135

Thursday, Deads, some legs, and some back

1.. Trap bar deads - 7x8, 225

2a. Lat pulldowns - 1x8, 165; 1x8, 180; 2x8, 195
2b. One legged leg press - 4x10, one plate

3a. Hammer strength row - 3x12, 2 plates
3b. Reverse lunges, unweighted using val slides - 3x10

[raynerd]

Awesome couple sessions Ray!

[bamazav]

Happy Beleated Birthday my friend. Your workouts are looking good, just not sure how you can do 6 days a week. I find scheduling 3-4 a challenge. Keep up the great work.

[pastorgbc]

Happy Beleated Birthday my friend. Your workouts are looking good, just not sure how you can do 6 days a week. I find scheduling 3-4 a challenge. Keep up the great work.

Thanks for the birthday wishes, brother.

I do take advantage of being an early morning person. I am up each morning at around 0330, pray and do devotions/study, then I try to be at the gym by 0500.

[pastorgbc]

Friday, November 18th

It is Friday. This is a busy weekend as we need to get things ready for a fairly large thanksgiving feast this coming Thursday. We will have well over 20 people, and the number keeps growing. Last year to accommodate the throng, we did two large birds. That wound up being a little of a logistical mess. This year, one super bird, chicken wings, and lasagna. Along with all of the other sides, of course.

The workout - Chest, shoulder, and triceps

1. Incline Bench, Swiss bar, wide grip - 1x8, 185; 1x8, 205; 2x6, 225
2. Flat bench, Swiss bar, medium grip - 1x8. 205; 1x8, 215; 2x8, 225
3a. 1 armed DB OH Press - 1x12, 50; 3x8, 60
3b. Dips - 4x25, unweighted
3c. Seated toe raises - 5x12, 2 plates and 3 quarters, last set, drops all the way down to two plates

[Payton1221]

The Swiss bar does a variety things for me. I do like the triceps focus I get when doing benches using the narrower grips. going wider, as I did today, changes things up just enough to feel it differently.

Ray,

How does the weight change when using the Swiss bar (flat bench) versus a standard barbell flat bench--Same amount or __% less? And do you feel like there's significant effort with your wrists to keep the bar from rotating?

[pastorgbc]

Ray,

How does the weight change when using the Swiss bar (flat bench) versus a standard barbell flat bench--Same amount or __% less? And do you feel like there's significant effort with your wrists to keep the bar from rotating?

I find that I handle less using the Swiss bar, by about 10%. I did a little getting used to, so I went lower the first few sessions, but 10% sounds about right. Having said that, I feel it has made my BB pushes stronger.

I do not have any trouble with my wrists. I find the neutral grip very comfortable. The other thing is helps to do is force good form as you fatigue. I find this translates to BB pushes as well.

Ray

[fittofattofit]

Wooo ... thanksgiving for 20 people is going to be a big effort! Bound to be a fun day as well, especially for the new Grandparents
I'm always impressed with the volume of your work Ray but aiming for 10 x 10 x 275 Trap bar deadlifts is Yuge, but at 7 x 8 x 225 is still about 5 and a half tons of pulls Still keeping up serous volume with the Swiss bar chest and shoulder pressing as well

[pastorgbc]

Monday, November 21st

I did not get to the gym this weekend. We had a DIY project in our kitchen (painting the counter tops to look like they are granite; looks great), and we spent much time getting the vittles for the feast. Getting to the gym was a haven this morning.

They just opened a brand new Planet Fitness a block from our gym. Everything is brand new and sparkly. I imagine it will catabolize some of the current members at our gym. My wife and oldest daughter joined over the weekend. They got me a free T-shirt. I figure I have that going for me now.

The workout - Chest, shoulders, triceps

1a. Flat BB Bench - 1x3, 210; 1x3, 230; 1x8, 255
1b. Smolov press - 4x15
1c. Standing cable row - 3x15

2a. CGBP, Swiss bar - 1x8, 185; 1x8, 205; 2x8, 225
2b. Chins - 2x12
2c. Box jumps - 3x5

3a. One armed DB press - 1x8, 50; 1x8, 60; 2x6, 65
3b. Dips - 4x20
3c. Standing toe raises - 5x15, 210

Ray

[raynerd]

Solid work Ray, mirin that 255x8 bench! I see some box jumps in there, very cool.

[Payton1221]

Flat BB Bench 1x8, 255

Wow! That's some mighty strong pressing. Not trying to encourage you to attempt a 1-rep max, but 255x8 equates to approximately 315x1 !!!!

[pastorgbc]

Wow! That's some mighty strong pressing. Not trying to encourage you to attempt a 1-rep max, but 255x8 equates to approximately 315x1 !!!!

I know I can get 305 on any given day. I do have a goal for 315 by January 15th.

I am being patient. I am using Monday's to bench using a Wendler protocol, although I'm not sure he would buy into everything I am doing.

Thanks. I appreciate the motivation.

Ray