Clockin' In

[SixTribes]

Zerchers 5x5x185

Paused Squats 4x2x225

Leg ext 5x10

Band Pullaparts a bunch

BW 176

Peace

[SixTribes]

Incline Tmill walk 35min

Incline mountain climbers, side planks, palloff press, mobility work, swissball crunch, more mountain climbers, more planks.. 30 min

Peace

[SixTribes]

CGBP Paused 5x3x235
Squeeze Press 3x12x50s
DB Pullover 3x10x60
Standing supinated single arm cable row 4x10
Standing Cable fly 2x10
BPA's some

Peace

[SixTribes]

Seated Hammie 3x20

Trap Bar DL 2x3x230, 2x3x320, 2x2x370, 1x410, 430, 440

Trap Bar (EMOM) 2x2x320, 8x2x330

Back ext 3x15xBW+25

BW 175.4

Peace

[SixTribes]

OHP 5x135, 3x145, 3x155, 2x165, 1x70
Seated Single Arm DB press 3x10sidex50
Rev Fly ( done on a back ext mach) 3x12
Cable lateral 3x10
BPA's a bunch

shoulders cranky and achy from Sunday workout and snow shovel activities

By reading other logs ( journals) It seems its customary in these parts to introduce yourself first..Oopps! I'm 5' 9" , 56 heading straight into 57, married for 25 years( I think), 2 college age kids, one done , one finishing this spring, 2 dogs. 2 many bills, My ankles are shot,I had a separated shoulder in college from lacrosse, 2 broken wrists ( each one twice), I'm battling elbow tendonitis, I have survived one bout with cancer, so pretty much standard stuff of what makes life great...I have done some Powerlifting meets and have run the 50 and 100 meter sprint in the Senior games. I get up at 4AM to lift and do conditioning work.. its the best time of day... Peace

[SixTribes]

Incline Tmill walk 35 min

Incline Mountain Climbers, side planks, bird dogs, stretchy, walking BW lunge, lacrosse ball torture, planks

Rinse and repeat a few times..

Nice tonic day to refresh..
Peace

[SixTribes]

Zerchers 5x5x195
Paused Squats 4x3x225
Leg ex 4x12
Cable Curls ( 3 different angles) 11x10

Had deep tissue yesterday that always makes for a slow start to the morning.. achy..

Peace

[SixTribes]

Incline Tmill walk 35 min
Stretchy, mobility work, lacrosse ball torture, 25min

Peace

[RT1957]

Checking in on your journal...keep up the work

[fittofattofit]

OHP 5x135, 3x145, 3x155, 2x165, 1x70
Seated Single Arm DB press 3x10sidex50
Rev Fly ( done on a back ext mach) 3x12
Cable lateral 3x10
BPA's a bunch

shoulders cranky and achy from Sunday workout and snow shovel activities

By reading other logs ( journals) It seems its customary in these parts to introduce yourself first..Oopps! I'm 5' 9" , 56 heading straight into 57, married for 25 years( I think), 2 college age kids, one done , one finishing this spring, 2 dogs. 2 many bills, My ankles are shot,I had a separated shoulder in college from lacrosse, 2 broken wrists ( each one twice), I'm battling elbow tendonitis, I have survived one bout with cancer, so pretty much standard stuff of what makes life great...I have done some Powerlifting meets and have run the 50 and 100 meter sprint in the Senior games. I get up at 4AM to lift and do conditioning work.. its the best time of day... Peace

Welcome to the boards! It sounds like you've been life-long into training and are still keeping very active. Strong OHPs and CGBPs and heavy duty dead with the trap bar. Do you have any particular goals for your training now or any other meets/competitions in mind?

[SixTribes]

Checking in on your journal...keep up the work

RT- thank you, sir.. I enjoy your videos and will be checking in often.. never too "old" to learn!

[SixTribes]

Welcome to the boards! It sounds like you've been life-long into training and are still keeping very active. Strong OHPs and CGBPs and heavy duty dead with the trap bar. Do you have any particular goals for your training now or any other meets/competitions in mind?

Fit- Thank you...I've tried to stay active and show my kids that life doesn't end at 30.....I'm equally impressed with your log and your Avi is much better than mine would be!. Right now my goals are to add 5lbs to my major lifts. Last year I did a number of powerlifting meets and all I did was go from one peaking cycle to the next; there was no time to train to get stronger..it was a huge mistake as really I made no progress because I'm dumb like that. When spring comes to town here in Massachusetts I will start outdoor sprints or as I like to call them highly accelerated jogs..I will run in the State Sr. Games and try to qualify for nationals. But the qualifying time is so easy that a tree sloth going backwards in winter can qualify..then hopefully the bug will bite me and I will set my sights on a powerlifting meet in Dec. Thanks again for dropping by.

[fittofattofit]

Fit- Thank you...I've tried to stay active and show my kids that life doesn't end at 30.....I'm equally impressed with your log and your Avi is much better than mine would be!. Right now my goals are to add 5lbs to my major lifts. Last year I did a number of powerlifting meets and all I did was go from one peaking cycle to the next; there was no time to train to get stronger..it was a huge mistake as really I made no progress because I'm dumb like that. When spring comes to town here in Massachusetts I will start outdoor sprints or as I like to call them highly accelerated jogs..I will run in the State Sr. Games and try to qualify for nationals. But the qualifying time is so easy that a tree sloth going backwards in winter can qualify..then hopefully the bug will bite me and I will set my sights on a powerlifting meet in Dec. Thanks again for dropping by.

Well, I'm very jealous of your deadlift and bench, so good luck with adding pounds to your lifts ... what were your lifts at last year's meet? One thing you'll find here is plenty of good advice and examples of people trying to do the same things as you, so being on the boards is a great learning opportunity. As for the kids: I've kept active all my life and tried to spur my kids (both girls) and it's only now that they're 22 and 19 that they've started to show an interest in exercise for it's own sake.

[SixTribes]

Well, I'm very jealous of your deadlift and bench, so good luck with adding pounds to your lifts ... what were your lifts at last year's meet? One thing you'll find here is plenty of good advice and examples of people trying to do the same things as you, so being on the boards is a great learning opportunity. As for the kids: I've kept active all my life and tried to spur my kids (both girls) and it's only now that they're 22 and 19 that they've started to show an interest in exercise for it's own sake.

Thanks Fit.. I'll certainly try to help you forward although I highly doubt I know anything that you do not. Continued success with raising your girls! ( I have one of each) My best lifts were 330-280-420

[SixTribes]

I'm going to deload next week..I had scheduled to do it two weeks from now but I'm nicked up and I can feel the onset of fatigue. SO lift tomorrow and then back way off next week..lets see if I can actually do it.

CGBP Paused ( 3 fingers on the smooth) 4x4x235..
on the 4th rep of each set I started cramping in my lower right lat ( which I didn't know I had)! after deload I'll do 5x4 at the same weight

DB Pullover 3x10x60

Squeeze Press 2x12 50's

Cable fly 3x10
Seated OH Tri Ext with rope 3x8x70

Incline BP Paused Fatigue Test. On occasion I like to do a lift at the end of the workout and test max in a tired state.

3x155, 2x185, 1x205, 215.. could hit 225 but didn't want to risk it without a spotter as lat cramped again. Considering it was end of the session and I hadn't done any inclines in 5 cycles..I'll take it

BW 175.2

[RT1957]

Strong WO SixTribes and moving some serious numbers....Incline BP numbers are impressive

[SixTribes]

Strong WO SixTribes and moving some serious numbers....Incline BP numbers are impressive

Thank you, Sir...I appreciate your compliment. I think everyone has a lift that just clicks or naturally goes well and for me its definitely Inclines.

[SixTribes]

Trap Bar DL 3x3x140, 2x3x230, 2x2x320, 1x370, 4x410 ( +1PR)
Trap Bar (EMOM) 10x2x340 I think I had an out of body experience..
Seated Hammie Curl 3x15
Good Mornings 3x10 haven't done these in years, deciding whether or not to put them in the next cycle
Cable Curls 7x10 various angles
Incline shrugs just trying to figure out weight to use next cycle. Did it today so I don't waste a session after deload


Pysched about the Trap Bar ( although it is a Trap Bar #) heading into deload for a week on a high albeit nicked up and tired. I left a rep or 2 in the tank so I'm looking forward to better things in a few weeks!

Peace

[fittofattofit]

Thanks Fit.. I'll certainly try to help you forward although I highly doubt I know anything that you do not. Continued success with raising your girls! ( I have one of each) My best lifts were 330-280-420

Good lifts that got you into the 1000 club

I'm going to deload next week..I had scheduled to do it two weeks from now but I'm nicked up and I can feel the onset of fatigue. SO lift tomorrow and then back way off next week..lets see if I can actually do it.

CGBP Paused ( 3 fingers on the smooth) 4x4x235..
on the 4th rep of each set I started cramping in my lower right lat ( which I didn't know I had)! after deload I'll do 5x4 at the same weight

DB Pullover 3x10x60

Squeeze Press 2x12 50's

Cable fly 3x10
Seated OH Tri Ext with rope 3x8x70

Incline BP Paused Fatigue Test. On occasion I like to do a lift at the end of the workout and test max in a tired state.

3x155, 2x185, 1x205, 215.. could hit 225 but didn't want to risk it without a spotter as lat cramped again. Considering it was end of the session and I hadn't done any inclines in 5 cycles..I'll take it

BW 175.2

Your benching is strong and it's nice to feel that you could press 2pps on the incline at the end of the session. Interesting about the lats cramping: I know that they are supposed to be involved in benching but I've never yet managed to feel them engaged

Trap Bar DL 3x3x140, 2x3x230, 2x2x320, 1x370, 4x410 ( +1PR)
Trap Bar (EMOM) 10x2x340 I think I had an out of body experience..
Seated Hammie Curl 3x15
Good Mornings 3x10 haven't done these in years, deciding whether or not to put them in the next cycle
Cable Curls 7x10 various angles
Incline shrugs just trying to figure out weight to use next cycle. Did it today so I don't waste a session after deload

Nice to get a PR before the deload ... helps to justify you taking a programmed break

[RT1957]

Nice trap bar session...gotta look into one of those...Solid work SixtTribes

[SixTribes]

Fit -Thanks for your kind words. I typically don't really feel my lats either..just now and again I'll get that cramping sensation. I need the break.. feeling a bit beat up and not the good kind so I think my body is warning me!..so deloading a week early to try and be "smart"...for a change..hopefully come out of the backside of it ready to push forward.

RT- Thanks, I like using a trap bar for a few cycles around twice a year so probably 4ish months total...Its a good break for lower back ( I typically pull conventional as my hips hate sumo) and emphasizes a little more quad and my chicken legs can use more quad!. I wish the gym I go to had enough open space to do farmers Walk with it..Thanks again for the support

[SixTribes]

Refresh Day 1

Incline Tmill walk 20min
Foam, stretchy, mobility 20 min
side planks, incline mountain climbers, bird dogs, back ext, more stretchy, more mobility junk 20 min

Peace

[fittofattofit]

Fit -Thanks for your kind words. I typically don't really feel my lats either..just now and again I'll get that cramping sensation. I need the break.. feeling a bit beat up and not the good kind so I think my body is warning me!..so deloading a week early to try and be "smart"...for a change..hopefully come out of the backside of it ready to push forward.

Ha ... I think that our approach has been quite similar I never smart enough to plan a de-load but it seems that my break away to the US has come at good time as well. At least a deload gives a chance to concentrate on the flexibility and mobility work

[SixTribes]

Fit - enjoy your stateside visit. Deloads are great they make me appreciate the fact that I can still lift, but getting up at 4AM to get "loosened up" just isn't right !!

Incline Tmill 10 min
Stationary Bike 15 min 4.3mi
foam, stretchy, mobility
bird dogs, hip ext , back ext, wall angels ( so not flexible for these), lots of gentle stretch on my shoulder..glute bridges, walking lunges, bat wings and super light cable curls to flush blood into my elbow, I hope..30 min

So deload this time is more of an unload..just going to focus on feeling good and moving better.

Peace

[SixTribes]

Refresh Day 3

Tmill Walk 30 min 2.0 mi

All kinds of stretchy, mobility work, lunges, back ext with a long stretch, crunches with a plate, 30 min

Start he next cycle Tuesday

Peace

[SixTribes]

Refresh Day 4

Tmill walk 25 min

stretchy, foam, mobility junk

Trap Bar DL 1x430

Cable curls a few

Deload is over next cycle starts Tuesday ...yippee

Peace

[SixTribes]

New Cycle

OHP 4x4x145
Seated DB press 2x10sidex50
Rev Fly 3x12x25s
Incline DB shrug 3x10x40s
Batwings 3x8x25's

For OHP I will keep the weights the same and manipulate the sets/reps from week to week.. So next week will be 5x4

Peace

[TM79]

Good work going on in here SixTribes. It looks like you've got a plan and are moving right along. Keep up the good work my friend.

[SixTribes]

Thanks TM79..appreciate you stopping in.


Light Cond Core Junk Day

Incline Tmill 32 min.
Mobility, foam, stretchy, bird dogs, side planks, good mornings, walking lunges, quadruped ext, scapula wall slides, no money drill, 30 min

Hate this crap, but at this point in my life, I find it so beneficial and my doctor likes me more for doing it !!

Peace

[RT1957]

Good work going on SixTribes....deload weeks are less than exciting...good to see you back at it

Are you running a particular program or just doing your own thing??