Clockin' In

[SixTribes]

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??

Deloads are awful! But..at this point if I don't do them ..something does me in

RT-I am running my own at the moment. But everything flows along the same lines as the "popular" programs..either more weight or reps/sets manipulation to build a better strength base , blah blah bah=progression. I've run 5/3/1 multiple times, I have run a lot of Paul Carter stuff, Eric Cressey and so on..but in the last 2 years I have kind of taken stuff and massaged it to my needs/ability/age/rest requirements.. So I do a somewhat of a powerlifting scheme for my main lifts( reps are typically low(er)) and more of a BB on assistance..Assistance work I change often.. I go in with a plan that I'm willing to alter based on how I feel that day..this is especially true for me on deads. I know what weight and reps I'm going to work right up to the point I start working them and then I adjust ( deads seem to vary the most for me)..typically I adjust by going down in weight..so my reps aren't too ****ty...I suppose that was the long way around of saying.. my own.

Tomorrow is Zerchers for me and I run 5x5 and up the weight once I hit the same weight for 2 weeks.. Last time I worked 195 so I'll repeat that ..hit all the reps and move to 205 next week. On OHP I'm using a rep/set progression with the same weight. With pressing I need to own the weight or it owns me!! Once I get to 4x5 I typically bump 5lbs on presses and start again at 5x3 to 4x4 to 5x4, to 4x5.. although the last 2 are similar I find 4x5 much harder. Once I fail I move to the same but different for that exercise.

[SixTribes]

This is the workout I was supposed to do yesterday but I had woken up to a very sick dog who made a mess of several rugs. By the time I got them cleaned up and made sure she was "empty" there was no time for the gym..such is life. SO instead of cardio/core work today:


Zerchers 5x5x195
Paused squats 5x3x225
Leg ext 4x10
Cable Curls 7x10 at various angles.

Man, you write this down it looks like nothing, how come doing it felt so different? hahaha

So that's 2 weeks at 195 on Zerchers so I move up to 205 next week .. one of these days I'll get my big boy pants on and work with 225..but not yet!

Peace

[RT1957]

Good work done....I'm in the same programming boat you are...at our stage of the game some of the pre- written programs don't take into account some areas I need to work on so my WO's are a hybrid of a bunch of different methods..

[SixTribes]

Thanks RT, I laugh when I read something about over 50 training.. Its right out of the AMA journal.. 3 sets of 10 , light weight , full body workout 2 to 3 times a week... then I read the training journal of RT1957 and he is doing paused squats with more than BW...much better!

[SixTribes]

This was a minus 10 day.. was supposed to 5x4x235 and his happened

CGBP Paused 4x235, 6x2x235... warm up was explosive and then someone tossed an anchor over the bar..
Squeeze Press 2x12x50s, 1x10x60s
Cable fly 3x10
Seated OH rope ext 3x10x62.5
Single arm cable row 10 x60,70,80

So an awful day pressing, but next week should be better, if not I will switch out exercises

Peace

[TM79]

Great job SixTribes. I'd say that's a very nice day of CGBP. Strong sets!

[RT1957]

Thanks RT, I laugh when I read something about over 50 training.. Its right out of the AMA journal.. 3 sets of 10 , light weight , full body workout 2 to 3 times a week... then I read the training journal of RT1957 and he is doing paused squats with more than BW...much better!

Most health organizations just push walking because they know the general public level of intensity people will endure is walking...Plus their suggestions about lifting are also targeted at people just keeping healthy...us seasoned guys that try to push weight are few and far between...

This was a minus 10 day.. was supposed to 5x4x235 and his happened

CGBP Paused 4x235, 6x2x235... warm up was explosive and then someone tossed an anchor over the bar..
Squeeze Press 2x12x50s, 1x10x60s
Cable fly 3x10
Seated OH rope ext 3x10x62.5
Single arm cable row 10 x60,70,80

So an awful day pressing, but next week should be better, if not I will switch out exercises

Peace

CGBP with 235 for reps is some nice weight being pushed around...good work done

[SixTribes]

RT- Definitely not to many old goats still banging away! And Thanks for the CGBP compliment..

Trap Bar 5x135, 3x135, 5x225, 3x225, 5x315, 3x410, 3x410, 1x410
Trap Bar (EMOM) 10x2x320
Seated Hammie Curl 3x15
Back EXT 3x10xBW+45

Considering it was my 3rd in a row of lifting, coupled with some frosties yesterday and standing in the cold for 3 hours ( daughters lacrosse game) I'm going claim victory! Clockin' Out

BW 174.4

Peace

[RT1957]

Good PC work done SixTribes...you move around some serious iron for your BW

[SixTribes]

Good PC work done SixTribes...you move around some serious iron for your BW

That is most kind, thank you

[SixTribes]

MP 5x4x145
Seated Single Arm DB Press 2x12x45's
Rev Fly 3x12x25s
Incline shrug 3x8x45s
batwings 3x8

[RT1957]

Putting the work in...keep at it...strong MP numbers

[SixTribes]

Putting the work in...keep at it...strong MP numbers

Thanks RT, the Mp's were work! But good..last rep last 2 sets a little slow but not a grinder.. 4x5 next week will be a chore... but that's why we are here. I have Zerchers on Thursday ...not looking forward to that. My daughter has a game Wed night at 6..by the time I get home it will be 10....4am comes a knockin' without shame or hesitation.

[RT1957]

Thanks RT, the Mp's were work! But good..last rep last 2 sets a little slow but not a grinder.. 4x5 next week will be a chore... but that's why we are here. I have Zerchers on Thursday ...not looking forward to that. My daughter has a game Wed night at 6..by the time I get home it will be 10....4am comes a knockin' without shame or hesitation.

so you're a morning warrior....I can't get motivated before 5pm....occasionally I'll do a mid morning WO but they are few and far between

[TM79]

Good job on the last couple of workouts SixTribes. I agree with Ron. You move a ton of weight for your BW. Great job!

[SixTribes]

so you're a morning warrior....I can't get motivated before 5pm....occasionally I'll do a mid morning WO but they are few and far between

Yeah RT, it started about 15 years ago.. I was coaching 3 different teams so my early evenings were full and then dinner with the family and homework... plus on days I wasn't coaching my job doesn't have a set end point so the only option was rise at 4 get to the gym do my thing get home , get ready for work and go... so now its just habit

[SixTribes]

Good job on the last couple of workouts SixTribes. I agree with Ron. You move a ton of weight for your BW. Great job!

Thanks TM, appreciate the compliment and support.. like everyone here, just trying to get better.

[SixTribes]

Zerchers 5x5x205
Paused squats 4x3x225
Leg ext 4x10


Went to the doc Tuesday for annual Physical all is well.. been sick ever since... battling chest/head/runny nose crappola...feel like the underside of a dead skunk.. Have to drive 7.5 hours to Annapolis tomorrow..that should be a treat ..not!!

The zerchers were good considering my overall physical state.. The paused squats were trying to make my head explode...but its done..going to try and get an upper workout in tomorrow morning before I hit the road but that will depend on how mucky I am.

be back on the airways Tuesday


Peace

[RT1957]

Be on the mend....Zerchers....I'm gonna leave those to you....they just look unusually uncomfortable...good work done I will join you with the pause squats

have a safe trip

[SixTribes]

Be on the mend....Zerchers....I'm gonna leave those to you....they just look unusually uncomfortable...good work done I will join you with the pause squats

have a safe trip

Thanks RT, yeah zerchers take a bit to get used to. I put elbow sleeves on to add a little cushion to my feeble forearms. I was never able to get comfortable doing fronts squats with the bar across my throat so this is an alternative. Careful with the Paused Squats,... rumor has it they can make you strong! enjoy your weekend

[TM79]

I'm with Ron. Zerchers are miserable! Better you than me! Strong work, especially for feeling under the weather. Have fun in Annapolis. I had a job up there a couple of months ago.

[fittofattofit]

All this talk about training for over 50s .... most docs and physios I know are the same and think that 'older people' should be lifting light and doing gentle cardio Lifting heavy keeps the bone density up, keeps the tendons strong and the test feels and GH higher so I'm all for it!
You're really doing some great heavy training with the trap bar deads in the 400s and CGBP 235, not to mention the Zerchers (hate them .... the bar sits right over the scar from my distal biceps tendon repair)

[SixTribes]

I'm with Ron. Zerchers are miserable! Better you than me! Strong work, especially for feeling under the weather. Have fun in Annapolis. I had a job up there a couple of months ago.

Thanks TM ! I love Annapolis, I asked my wife to consider retiring there....she laughed...

[SixTribes]

All this talk about training for over 50s .... most docs and physios I know are the same and think that 'older people' should be lifting light and doing gentle cardio Lifting heavy keeps the bone density up, keeps the tendons strong and the test feels and GH higher so I'm all for it!
You're really doing some great heavy training with the trap bar deads in the 400s and CGBP 235, not to mention the Zerchers (hate them .... the bar sits right over the scar from my distal biceps tendon repair)

Thanks Fit, appreciate the support.

[SixTribes]

Great fun ( maybe a bit toooo much) in Annapolis despite some very cold temps...but its an awesome place.. My daughter played at the Navy/Marine Corp Memorial Stadium which was awesome, I read as many plaques as I could.. Just a different playing environment..great time even though they lost in double OT...

Storm coming in, so I decided to hit the gym today and do a couple of things in case its not open in the AM

CGBP Paused 5x225, 3x3x235, 2x245, 1x255
Conv DL 5x135, 4x225 no belt, double overhand 3x3x315 no belt mixed grip, 2x335, 2x1x355 all no belt.

felt good so I left !!

[RT1957]

Pushing some serious poundage on those CGBP....and pulling some good weight too on the deadz

[fittofattofit]

Strong bench and deads! It sounds like the storm heading your way is wicked ... hope you dodge the damage

[SixTribes]

RT and Fit - thank you both.. Fit- supposed to get 18 but it hasn't started yet..Im off today. office closed..

OHP 4x5x145
Rev fly 3x12x25s
OH rope ext 3x10
Batwings 3x8
dips 4x8xBW just testing shoulder with a plan of adding these in next cycle

Happy with the OHP...going to bump to 150 and start the process over again starting with triples...

Peace

[RT1957]

Solid shoulder day...nice weight being pushed on those OHP's...???batwings...don't know that one

[SixTribes]

Solid shoulder day...nice weight being pushed on those OHP's...???batwings...don't know that one

RT thank you, my OHP has unfortunately been stuck for years ... I've worked dumbbells, all kinds of laterals, different presses, tri exercises and can't budge it past 180 , heck I don't think I could do 180 now.. hard to describe batwings ..google Dan John batwings and you'll see . Its for your rhomboids, you do the face down on a bench with Db's..pulling them up to your armpits..they work