First Journal entry

[StinnerOzz]

Thanks Stinner, this is what I was thinking. Also the ROM on the machine does not seem as far as my arms can move towards me, but this maybe how it works I guess. Retry next monday.

Can you find a pic of it? Or take a pic of it? I'm sure I can come up with a tip about using it.

[Cantplankwell]

Can you find a pic of it? Or take a pic of it? I'm sure I can come up with a tip about using it.

This is it here: it does not get a lot of use, I have only seen one other person use it. I only noticed it last week. Over time I have discovered that movements performed with a hammer grip are a lot easier on me for some reason. So that is my default grip.

[TM79]

Looking good in here CPW! Glad you are digging some of the machines at the Y. It looks like a bunch of Hammer Strength machines were being delivered the last time I went to the Y by my work. I'm looking forward to going back in there and trying them soon. Glad to hear that the hockey is going well to. That has to be a good workout. Keep up the great work my friend, and happy 2020!

[shaneinga]

Good work CPW. That machine should have a pin you can pull and move the vertical pad out. This will give you more ROM on the pull. I personally don't care much for machines that are not ISO lateral. Reason being is that typically when using a machine that has one weight stack and is moved by both arms or legs at the same time, your stronger side takes over through a lot of the movement.

However, you use what you have available and it is not like the machine is useless, it is not as ideal as an isolateral machine though.

[Cantplankwell]

Looking good in here CPW! Glad you are digging some of the machines at the Y. It looks like a bunch of Hammer Strength machines were being delivered the last time I went to the Y by my work. I'm looking forward to going back in there and trying them soon. Glad to hear that the hockey is going well to. That has to be a good workout. Keep up the great work my friend, and happy 2020!

Thanks TM, I want to continue to test myself on those machines, there will be some benefits from it I am sure.

Good work CPW. That machine should have a pin you can pull and move the vertical pad out. This will give you more ROM on the pull. I personally don't care much for machines that are not ISO lateral. Reason being is that typically when using a machine that has one weight stack and is moved by both arms or legs at the same time, your stronger side takes over through a lot of the movement.
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However, you use what you have available and it is not like the machine is useless, it is not as ideal as an isolateral machine though.

Thanks Shane, I did not realize the difference in single and double weight stacks, or plate loads on either side. The hammers strength press thing the two arms are not joined, and have separate weight stacks, gotta be a big difference for sure, makes perfect sense.

[Cantplankwell]

Tuesday Evening
Mens league hockey, pulled off a win against a team we have had trouble with. I did not help much, I was even -0 though. I did not get traded either, 7 seasons on this team, now...second longest serving player, maybe nobody wants me, I am probably worth at least a pail of pucks .


Wednesday, Rest day...

Today...earlier

Warm Up: Jump rope as usual, catalyst athletics warm up

here on in all weights are lbs unless noted.

Cleans
95 x 5
95 x 5
105 x 3
135 x 3
135 x 3
140 x 2
145 x 1
145 x 1
95 x 3
95 x 3 (hang cleans...full squat)

Squats
45 x 10
45 x 10
135 x 5
155 x 3
175 x 2
185 x 1
185 x 1
185 x 1

Leg Press (PWO)
200 x 10
200 x 10

Push Press
Various doubles and triples, forgot weights

Conditioning:
Jump rope x 100 free style+farmers walk with two sand bags (25lbs each) for 720 feet. 3 rounds for time, time not recorded.

Notes:Back is sore today, this is not going to help..fark it all anyway. This session I just winged it, kind of a deload, up the intensity a little bit, and cut out a bunch of volume, no accessory work. Jump rope work is coming along nicely.

[Cantplankwell]

Snatch Work - DeLoad

Warm Up: Jump Rope, Catalyst warm up.

Snatches

45x4
65x3
65x3
65x3
70x3
75x2
75x2
65x3

Snatch High Pull (x3) + Snatch Grip RDL (x3)=1 rep
95x1
95x1
95x1

Front Squat
45x5
45x5
95x3
115x3
135x2
135x2
135x2

Thats about it, gym was closing, got there very late had maybe 45 minutes to warm up and jam this in.

Hockey Tomorrow if the freezing rain that we are supposed to get does not shut us down.

Enjoy your weekend.

[StinnerOzz]

This is it here: it does not get a lot of use, I have only seen one other person use it. I only noticed it last week. Over time I have discovered that movements performed with a hammer grip are a lot easier on me for some reason. So that is my default grip.

Hmm how does that work? Like a row toward your body or a lateral movement?

If you get too much freezing rain maybe you guys can play out on a pond! Funny how players come & go while you just want to keep playing...next thing you know you're old guard.

[Cantplankwell]

Hmm how does that work? Like a row toward your body or a lateral movement?

If you get too much freezing rain maybe you guys can play out on a pond! Funny how players come & go while you just want to keep playing...next thing you know you're old guard.

yes, put your chest against the paid and pull, I use the hammer grip.

I had fun getting in my car sunday, i had to pry open the passenger door which was in the lee side, and crawl over leaving the car running for 30 minutes on full defrost.

[Cantplankwell]

Sunday:

Pick up hockey, about 55 min worth. Spent most of it chasing these two young bucks around, they made a fool out of me. One of the hardest skates ever, only one spare each bench.



Monday home work out.

DE LOAD Upper body day:

Worked out at home, could not jump rope indoors anywhere without rearranging things, so basically did some faux skipping, working on that double hop- alternating feet, just enough to warm up:

Quick upper body Catalyst work out,

Dumbbell floor presses
25lbs x 15...3 sets

Band Face pulls, with the green band (im color blind btw)
3 sets of about 15

Tri Set: hammer curls+tricep dumbbell extensions+1 arm dumbbell rows....rest 30 seconds...repeat 3x

Notes: Easy stuff. My biggest dumbbells are 25lbs, I need to get some 30 and 35s when budget allows. I could jump rope in a number of areas upstairs as we have 10' ceilings and 15' in a couple of places but there is stupid furniture around, would need a mat as well so I dont mark up the hardwood and ceramic floors, down stairs I have less than 8' to work with.

Oh... I sold my Titan GHD stand, was not using it at all, so I have $300 to spend on other stuff, perhaps those dumbbells, slam balls, heavy bag or a swiss bar maybe, or even a new acoustic geeetar .

Mens league hockey tonight.

Have a great day

[Cantplankwell]

Tuesday

Mens League Hockey was cancelled due to scheduling problems at the rink earlier in the day. Disappointing.


Wednesday

Rest


Thursday (last night)

Warm Up: Jump rope and Catalyst Athletics warm up

Complex: 1 rep=(Power clean x 3)+(Clean high Pulls x 3)+ (clean dead lift x 3)

95x1
95x1
95x1
95x1
95x1

Squats
45 x 10
45 x 10
135 x 5
155 x 4
165 x 2
175 x 3
175 x 3
175 x 3

Leg Press (PWO)
200 x 10
200 x 10

Push Press
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Accessory Work
Strict Press
55lbs x 10
55lbs x 10
55lbs x 10

METCON
Sled Push (2 plates) x 60'+Sled Pull (2 plates)x60' + 10x10lb ball slams+ overhead plate carry (360'x10lb)rest 30 seconds...3 rounds for time (time not recorded)

Notes: Not much to see here, no new weights, routine gainstaining.

[StinnerOzz]

Tuesday

Mens League Hockey was cancelled due to scheduling problems at the rink earlier in the day. Disappointing.


Wednesday

Rest


Thursday (last night)

Warm Up: Jump rope and Catalyst Athletics warm up

Complex: 1 rep=(Power clean x 3)+(Clean high Pulls x 3)+ (clean dead lift x 3)

95x1
95x1
95x1
95x1
95x1

Squats
45 x 10
45 x 10
135 x 5
155 x 4
165 x 2
175 x 3
175 x 3
175 x 3

Leg Press (PWO)
200 x 10
200 x 10

Push Press
95 x 3
95 x 3
95 x 3
95 x 3
95 x 3

Accessory Work
Strict Press
55lbs x 10
55lbs x 10
55lbs x 10

METCON
Sled Push (2 plates) x 60'+Sled Pull (2 plates)x60' + 10x10lb ball slams+ overhead plate carry (360'x10lb)rest 30 seconds...3 rounds for time (time not recorded)

Notes: Not much to see here, no new weights, routine gainstaining.

ARGHHHHH that would infuriate me!!!

Do you notice any increase in the ease at which you're able to do these "maintenance" workouts? Like you do 1 routine that eventually becomes not as challenging, thereby confirming progress in your conditioning, strength, etc.?

[Cantplankwell]

ARGHHHHH that would infuriate me!!!

Do you notice any increase in the ease at which you're able to do these "maintenance" workouts? Like you do 1 routine that eventually becomes not as challenging, thereby confirming progress in your conditioning, strength, etc.?

Hey Stinner!, I felt bad for some of they guys who drive quite a distance, most of us did not find out until we walked into the arena lobby, and saw half the league standing around.

Gym: Jury is still out. I have not made any gains, thats for sure, dont seem to be back sliding either. Since I cut some sets/reps out...my back has not been bothering me as much (changes in how I sleep may be helping tho). Also since I quit doing bench pressing and have been doing either dumbbell floor presses (for higher reps) or hammer strength machine presses, my shoulders dont bother me. At any rate I have decided to take some of February and all of March away from doing any weights, I may do some other fitness stuff, home dumbbell circuit or just C2 Rowing maybe, not sure. Last year I got hurt at hockey and I did not listen to my body and starting lifting again too soon, this year I am giving myself a bit of a break which will keep me healthy.

[shaneinga]

A bunch of good work in here. As far as gains go, sometimes just being healthy enough to be hitting the same weights is a gain.

From what I have learned none of this is linear and when it comes to gains most of them past the beginner stage are directly tied to the amount food you are eating.

Good luck with your break and enjoy hockey. Find something good to spend that 300 bucks on.

[Cantplankwell]

A bunch of good work in here. As far as gains go, sometimes just being healthy enough to be hitting the same weights is a gain.

From what I have learned none of this is linear and when it comes to gains most of them past the beginner stage are directly tied to the amount food you are eating.

Good luck with your break and enjoy hockey. Find something good to spend that 300 bucks on.

Thanks Shane, I have been happy to drift with the current for the last 4 or 5 months, I thinks its been good for me. I put the 300 bucks in my sock drawer, it has been burning in my pocket for awhile now .

[Cantplankwell]

Warm Up: skipping rope, catalyst athletics warm up

Power Snatch (1-3)+ Overhead squat(1)
45x5
65x3
75x3
85x2
95x1
95x1
95x1

Snatch High Pull(3)+RDL(3)=1 rep

100x1
100x1
100x1
100x1

Front Squat
45 x 5
45 x 5
95 x 3
135 x 3
155 x 1
155 x 1
155 x 1

Accessory Stuff

Snatch Grip Push Press
Buch of triples and doubles ending up at 95lbs or so. Wasnt keeping track

Band Face Pulls SS with barbell overhead tricep extensions

Cardio/Conditioning
15 minutes worth of jump rope...


Notes: I run into a guy I know from Tuesday hockey here in the gym once in awhile, he walks by me while I am doing my high pulls and says "I guy your age should be doing twice that!" Kidding around. So I am talking to him in the locker room afterwards and he looks at me and says..."so when are you going to compete?" I told him in a round about way that I am too weak, and not interested in the hard work of adhering to a coaches demands etc. He tells me that he has competed, and still does, turns out his snatch PR back in the day was around 140 kilos!!. Nowadays he lifts only casually and competes once in awhile I forget what he said his current working #s are, but they are waaaaay more than mine...You could of knocked me over with a feather. Based on what I had seen him do at the Y I figured he was just doing some kind of a bro circuit.....the Y activities are just his maintenance stuff he cant do at his old school weightlifting gym. Anyway made a connection with him, we may train together at this other gym, or in my garage this spring or summer. Never judge a book by its cover!

[TM79]

Great work going on in here CPW. Sorry to hear about the scheduling difficulties at hockey. Looks like thigns are going well in the gym and it would be cool to have a workout partner. Looking forward to seeing how that goes for you. Keep it up my friend!

[StinnerOzz]

To me, if one is not making gains, they're not doing something right. Or they're not trying, which makes it OK. You are gaintaining after all, and as you get older just hanging in there is better than most of your peers. But that's not to say you can't expect more, certainly.

Maybe meeting this guy will be beneficial to that too! Power guys are usually straight up legit when it comes to training, so anything he can offer from a lifetime of work should be solid.

What was your preconception of him before talking in the gym? There's one guy Ive played against for years that I used to not be able to stand at all. Matter of fact the first time we ever played he was such a loudmouth and I wasn't in the mood, that I went up to him between periods and told him if he didn't cut the **** we'd be throwing down. He was cool with that, we had years-long playing rivalries but nothing bad. Turns our he's huge into lifting as well from what I've "seen" off-ice he seems like a hell of a guy! Haven't really talked with him but I'd oblige a lift together for sure - lol

[Cantplankwell]

Great work going on in here CPW. Sorry to hear about the scheduling difficulties at hockey. Looks like thigns are going well in the gym and it would be cool to have a workout partner. Looking forward to seeing how that goes for you. Keep it up my friend!

To me, if one is not making gains, they're not doing something right. Or they're not trying, which makes it OK. You are gaintaining after all, and as you get older just hanging in there is better than most of your peers. But that's not to say you can't expect more, certainly.

Maybe meeting this guy will be beneficial to that too! Power guys are usually straight up legit when it comes to training, so anything he can offer from a lifetime of work should be solid.

What was your preconception of him before talking in the gym? There's one guy Ive played against for years that I used to not be able to stand at all. Matter of fact the first time we ever played he was such a loudmouth and I wasn't in the mood, that I went up to him between periods and told him if he didn't cut the **** we'd be throwing down. He was cool with that, we had years-long playing rivalries but nothing bad. Turns our he's huge into lifting as well from what I've "seen" off-ice he seems like a hell of a guy! Haven't really talked with him but I'd oblige a lift together for sure - lol

I think I am moving forward a little bit at a time...on my own terms, pretty much happy to keep the pilot light lit until the spring. One thing I would like to have is a bit of camaraderie with another lifter my age...who does the same kind of stuff, dude was interested in getting together for some lifting at some point. The guy was actually a weight lifter as opposed to power...based on what he was telling me he had very respectable numbers. I sort of picture a bunch of old phuks sitting around the platform cheering each other on, having a beer afterwards.

[Cantplankwell]

Warm Up: Jump rope, and the usual abbreviated Catalyst warm up.

Hammer Strength Bench Press (PWO)
110x8
110x6
110x6

Cable Face Pulls
27.5x18
27.5x18
27.5x18

Lat Pull Downs
110x6
110x5
110x5

TriSet FLY MACHINE (95x10)+Dumbbell Tricep Extensions (10x10)+Hammer Curls (25x8)..rest 1 minute repeat 3 times

A few minutes of jump rope waiting for a treadmill

Treadmill Walk 100 Calories

Notes: Quick Session...door to door 60min, some new weights...but lower reps. Very crowded with folks, It was early so this must be the drive home crew that clears out before my normal time.

[Cantplankwell]

Tuesday, mens league hockey..we gave up a 2-0 loss, both goals were scored on one of my shifts!, one was a fluke..the other was a screened point shot...Ill share responsibility with the goalie for the fluke, the other....the point shot was started with a stupid dump out pass attempt by someone on the right side that got turned over and passed to the opposing d-man...all onside

Wednesday: Rest day.

Today...earlier:

Warm Up: Jump Rope...bit of freestyle action. Catalyst athletics warm up

Clean Complex:

Clean start deadlift+clean pull+ Clean x 2=1 rep

45x1
45x1
95 x 1
95 x 1
115 x 1
115 x 1
135 x 1
135 x 1
135 x 1
95 x 3 Hang cleans
95 x 3 Hang cleans

Squats...high bar..well below parallel
45 x 5
45 x 5
135 x 4
155 x 3
175 x 4
175 x 4
175 x 4

Leg Press (PWO)
210 x 10
210 x 10

Push Presses
4 x 95
4 x 95
4 x 95
4 x 95

Accessory Work
Strict Press
60 x 10
60 x 10
60 x 10

Conditioning

Freestyle Jump Rope for 3 minutes+Farmers walk 45lbs sand bag each hand..400 to 500' rest 30 seconds... 3 rounds

Notes
Cleans: just went by feel... felt easy working with the 135 should be able to add weight. some weight added to the leg press and strict press...

[shaneinga]

That’s a good looking workout CPW. Lots of good work put in!

Squats, leg Press and farmer carry circuits in one session is impressive. Add in the presses and jump ropes and that adds some great variety.

Have a great weekend.

[Cantplankwell]

That’s a good looking workout CPW. Lots of good work put in!

Squats, leg Press and farmer carry circuits in one session is impressive. Add in the presses and jump ropes and that adds some great variety.

Have a great weekend.

Thanks Shane! I must be getting some sort of adaptation happening, my legs and glutes are mild grade sore a lot now, not accustomed to that....and it feels good

[Cantplankwell]

Earlier today

Warm Up: Freestyle Jump rope, catalyst athletics warm up

Complex 1) Snatches

Snatch+Hang Snatch+Snatch Balance+Overhead Squat=1 Rep
45 x 1
45 x 1
65 x 1
65 x 1
70 x 1
75 x 1
85 x 1
95 x 1 (1 solo snatch only nothing else)
95 x 1 ( " " " " " ")

Complex B
Snatch High Pull(x3)+Snatch Grip RDL (x3)= 1 rep
100 x 1
100 x 1
100 x 1

Front Squat
45 x 3
45 x 3
95 x 3
135 x 3
155 x 2
160 x 1

Snatch Grip Push Presses
45 x 3
45 x 3
65 x 3
85 x 3
95 x 1
100 x 1

Accessory Work

Barbell overhead Tricep 45x 10 extensions SS with Barbell curls 45 x 10. rest 30 seconds...x 3

No cardio today....have to shovel snow later.

Notes: Had the Squat/Platform row all to myself today. Snatches and Pulls are getting too easy...have to add a little weight.
Enjoy your weekend!!

[TM79]

Looking strong in here CPW! Some good looking complexes and strong accessory work. You can have those front squats my friend. I think I've pretty much sworn off of those at this point, Enjoy all of that snow shoveling as well. That is always a good sub for cardio. Down here we still have to go running for cardio in the winter.

[Cantplankwell]

Thanks for your input and support folks.

Like I mentioned earlier, and I think a couple of times last year I am going to be investing in some "load management" for a few months, there are 8 weeks left in my hockey season and I feel some fatigue signs here and there that are just accumulative with life in general... added to the wear and tear from the gym/ice...so I am going to be taking a break from the gym until I am set up in the garage again in early April. Its also entirely possible this could be my last hockey season, the late night games and disruption of my sleeping rhythms are taking away any exercise benefit I may be getting. It may be a time for change.

Secondarily....The other thing is my ongoing issue with "Degenerative disc disease"...code for "aging" this is not going to be reversed unfortunately...but it can be managed...even stalled or contained. . , if you live long enough...you will get it. For some folks it begins in their teens, for some not until they are 70s. Stiffness and soreness (Not pain...just soreness) are a part of my daily routine now in the mornings...diminishing during the day, two or three years ago it flared up here and there for a few weeks..now its every day, I have spent the last 6 months in denial. I have tried different sleeping positions moving pillows around etc, with just temporary effect, going to try a new mattress soon. I am not sure what role weight training...specifically "weight lifting" has in these symptoms, but I plan to take this up with my GP (I have a new one), and in the meantime just give myself a break. The physio guy hinted I might have to take a big step back..keep training of course...but no more "heavy" work. So no snatch PR attempts may ever happen again. Just a hint... if you find any type of barbell rows...or swinging kettle bells sleeping on your stomach etc give you issues...you are probably on your way to having the same issues, these two lifts in particular was where I started to notice it a few years ago...never when I squatted or snatched/cleaned, ran, jumped, or skated for that matter.

Until I have a better handle on things I would like to take the time to investigate how I can reinvent how to stay fit with the least risk of injury, its looking more like mobility (yoga), lighter weights maybe just one or two compounds (think: hang power clean and press), alternatives to barbell squatting..at least in the traditional sense, being more conditioning and cardio based...low impact will be the order of the day, cables, bands and dumbbells etc. Good news is I have no limitations on how I can manipulate my diet to good effect to stay lean, and I still have excellent mobility.

I have to figure this out and its going to take some time, in the meantime I want to stay injury free.

Ill be back, in the meantime just in the background

CPW

[shaneinga]

There are certainly lots of ways that you can stay in shape that doesn't include a BB. Playing hockey is definitely one of them as is just playing in general. I think as adults we all need to find a way to play more often. I know Mark Sisson, former owner of Primal Kitchen and triathlete, who is 66 years old advocates play as a big part of his fitness. He plays a ton of ultimate frisbee for his "play". Dude is a machine and if you want inspiration for how to look in your 60s, google him. He is a beast. Point is, stay active and find what agrees with you and have fun doing it.

Good luck!

[TM79]

Sorry to hear about the back problems CPW. Honestly, I think that I have the same thing and that has lead to some pretty drastic changes in my training for the past two years or so. BB rows became a lift that I could not tolerate so I had to stop doing them. Instead, I'll do Landmine rows, bench supported DB rows or T-bar rows, which feel much better. Conventional deads hurt my back too, so I switched the the hex bar. Squats were also hurting my back (and hip), so I switched to box squats and generally try to avoid going really heavy on lower body work. At some point, you do have to figure out what works for you. I caught the flu two weeks ago so took most of the past two weeks off. While it sucked to have to do that, I was reminded yet again of how taxing lifting and running can be on my body. All of the little aches and pains went away almost entirely and now, after only two sessions in the past few days, many of them are back... I've been saying this for a long time now and it is still true. If I could ever move back to the beach, I would swim/surf and do some running here and there, supplemented by some lighter weight/higher volume weight lifting. It keeps becoming clear to me that lifting heavy is pretty much a thing of the past nowadays. Anyway, I hope you figure out what works for you and are able to stay in good shape with minimal injury.

[Cantplankwell]

Sorry to hear about the back problems CPW. Honestly, I think that I have the same thing and that has lead to some pretty drastic changes in my training for the past two years or so. BB rows became a lift that I could not tolerate so I had to stop doing them. Instead, I'll do Landmine rows, bench supported DB rows or T-bar rows, which feel much better. Conventional deads hurt my back too, so I switched the the hex bar. Squats were also hurting my back (and hip), so I switched to box squats and generally try to avoid going really heavy on lower body work. At some point, you do have to figure out what works for you. I caught the flu two weeks ago so took most of the past two weeks off. While it sucked to have to do that, I was reminded yet again of how taxing lifting and running can be on my body. All of the little aches and pains went away almost entirely and now, after only two sessions in the past few days, many of them are back... I've been saying this for a long time now and it is still true. If I could ever move back to the beach, I would swim/surf and do some running here and there, supplemented by some lighter weight/higher volume weight lifting. It keeps becoming clear to me that lifting heavy is pretty much a thing of the past nowadays. Anyway, I hope you figure out what works for you and are able to stay in good shape with minimal injury.

Thanks for stopping in Trent! Good to see you are mostly well !!

I have not done anything other than playing hockey 2x a week in the last couple of weeks. Interestingly my weight is holding steady at 178 or so. Still stiff and sore in the mornings, some days are better than others, a quick yoga regimen helps a bit, most of the soreness goes away by late morning and I have to keep reminding myself that I am to rest till the end of March then decide whats next. I hope to start regular yoga next week....two one hours classes a week, and some work on my spin bike. Also my benefits cover massages and physio...so I plan and doing some of that. Hopefully it helps me turn the corner.

We have been journal friends for a couple of years now and I have witnessed just how hard you work, I think its fine to rest up and tread water and modify your routine, and maybe explore some different paths to keep fit. Thats the key...keep doing things, no questions you will keep forging ahead. I agree with the running, with all of the metcons you do and the lifting I see running as kind of redundant, (I rarely run anymore), with the heavy loads you work with I would transition to rucking-hiking-walking and cycling or even swimming...probably so much easier on your joints.

Keep in touch!

[StinnerOzz]

Unfortunate news. Best wishes to you!