Clockin' In

[grouchyjarhead]

Good overheads. Ever try push presses? Sometimes they're good for breaking past a strict press plateau.

[SixTribes]

Good overheads. Ever try push presses? Sometimes they're good for breaking past a strict press plateau.

Grouchy thanks for stopping by and thank you for your service. Man, I haven't tried push presses in ages...I think its worth a shot . I could get the load a little heavier and focus on the eccentric and see if that adds some horsepower...thanks for the idea. I will program them in next cycle..

[TM79]

Great job on the OHP the other day SixTribes. Strong sets and nice accessory work.

[SixTribes]

Great job on the OHP the other day SixTribes. Strong sets and nice accessory work.

TM- thank you kindly my good man!

[SixTribes]

Zerchers 5x5x215
Paused Squats 4x4x225
Leg ext 4x10
Cable curls 8 sets 3 different angles

Confession of a dumbass...I was scheduled to do 205 for my 2nd time on Zerchers... but was a little foggy this AM couldn't remember which it was so I opted for 215..so next week I'll repeat the 215.

Good day today the 215 was fast and other than the last rep on the last 2 sets they were pretty smooth. Best part of the day is now over

Peace

[RT1957]

Always a good day if you put too much weight on the bar and it moves fast...strong work SixTribes

[SixTribes]

Thanks RT...I feel it today, deep quad pain! Plus the Paused squats I recorded as 4x4 was actually 5x4..I was truly in a fog!!

Impromptu PR Day

CGBP Paused 3x225, 1x245, 255,265, 275(lifetime PR...take that Father Time), 4x3x235 .. I was supposed to go in and do 3x5x235..but I felt good.. the set-up was solid, bar path was on point so I went for it.
DBPullover 2x10x60, 8x70
Squeeze Press 2x8x60s, 6x60s 3 count on the eccentric...gassed
DB Rear Fly 3x12x25s finally feeling these during the movement
Low Cable Fly 2x10, 1x6 slow eccentric totally fried..

Clockin Out!

I hit 270 Paused CGBP in 2011 and I weighed 182.. Today I weighed in at 173.4...I'm pretty happy , mostly because its 100lbs over BW and that has been a goal for a very long time, well since 2011

Peace

[RT1957]

Some serious CGBP number SixTribes...275 single is very strong...nice work all around

[TM79]

Man alive! Congrats on the CGBP PR! That's really impressive SixTribes! It looks like you have 20 years on me and I may need every bit of that to catch up with those numbers.

[SixTribes]

Man alive! Congrats on the CGBP PR! That's really impressive SixTribes! It looks like you have 20 years on me and I may need every bit of that to catch up with those numbers.

Thanks TM, I'll trade you the number for the years ? !!!

[SixTribes]

Some serious CGBP number SixTribes...275 single is very strong...nice work all around

Appreciate all your support since I have logged here, RT

[SixTribes]

Trap Bar 3x315, 1x365, 1x385
Trap Bar (EMOM) 10x2x315
BB Hip Thrusters 2x10x225
Pull throughs 2x10x150

slump in the corner...probably would have been smarter to take today off and live to fight another day...

Peace

[RT1957]

Trap Bar 3x315, 1x365, 1x385
Trap Bar (EMOM) 10x2x315
BB Hip Thrusters 2x10x225
Pull throughs 2x10x150

slump in the corner...probably would have been smarter to take today off and live to fight another day...

Peace

Always good to have another seasoned lifter in the journals....especially really phrekin strong ones....

[fittofattofit]

I hit 270 Paused CGBP in 2011 and I weighed 182.. Today I weighed in at 173.4...I'm pretty happy , mostly because its 100lbs over BW and that has been a goal for a very long time, well since 2011

Peace

awesome stuff
A PR is always a big boost, but even better when you've done it leaner

[SixTribes]

awesome stuff
A PR is always a big boost, but even better when you've done it leaner

Thanks Fit, it was a goo day 1

[SixTribes]

I swear I logged my workout this AM..geez , I wonder if I was in someone else's journal...well it something like this

OHP 5x3x150
DB single arm seated press 2x10x50
Rev Fly 3x12x25s
Batwings 3x6x25s
Incline DB shrugs 3x8x45s
straight arm pushdown 2x10

on OHP I bumped up 5lbs to 150 and 1st 2 sets were slow, 2nd 2 sets were better and I hit 5 reps n the last set. the rest of the stuff is more or less shoulder health stuff..

Peace

[RT1957]

Strong OHP work...what are batwings??

[SixTribes]

Strong OHP work...what are batwings??

Thanks RT, batwings I stole from Dan John..lay face down on a bench with a dumbbell in each hand. you pull them so your thumbs end up in your armpit ( or as close as you can get them at our age..hahaha) if you looked at it from the side it would resemble batwings..its a short range of motion , maybe 5-6 inches.. for your rhomboids..they will make your mid back feel good... squeeze for a 2 count at the top and you will feel it when you are done.. I do 3 sets of 6-8 reps..its a prehab/rehab , feel good movement.

[fittofattofit]

I swear I logged my workout this AM..geez , I wonder if I was in someone else's journal...well it something like this

OHP 5x3x150
DB single arm seated press 2x10x50
Rev Fly 3x12x25s
Batwings 3x6x25s
Incline DB shrugs 3x8x45s
straight arm pushdown 2x10

on OHP I bumped up 5lbs to 150 and 1st 2 sets were slow, 2nd 2 sets were better and I hit 5 reps n the last set. the rest of the stuff is more or less shoulder health stuff..

Peace

Ha .... I'd have been very happy if you'd mistakenly posted it in my log .... 150lb OHPs and 50lb single arm presses would be nice

[SixTribes]

Hahaha, Thanks Fit...


Cond/core day Lite

Incline Tmill walk 35 min 2.18mi
Incline mountain climbers, bird dogs, plank, side planks, more incline mountain climbers, knee ups, stretchy, back ext with iso hold, BW squat to calves, continuous for 30 min at a very modest pace...just whatever came to mind

True Confessions: normally I think I'm insane for getting up at 4 to do Tmill work, although it is important.. Well today I misread the clock as 3:55, it was 2:55 hit the alarm off so as not to disturb the Mrs. and headed to the gym, looked at my dashboard and it said 3:02, checked my phone, sure enough, 3:02...good thing there is 24hr coffee shop 4 miles from my house ! what an idiot...and your welcome for the morning laugh !!

Peace

[fittofattofit]

I've done that before and just laughed at myself for a solid 10 minutes .... I'm sure you did the same
So I assume the gym is open 24 hours cos 4am sounds like a very early start time!

[EjnarKolinkar]

Well they say the early bird get the worm!

Nice work though Sixtribes, great journal continues.

[SixTribes]

I've done that before and just laughed at myself for a solid 10 minutes .... I'm sure you did the same
So I assume the gym is open 24 hours cos 4am sounds like a very early start time!

Actually Fit its not. It "officially " opens at 5am but the lady who opens is always there by 4ish...I usually pull in around 4:20 or so and there is a guy who is sometimes already in full sweat getting ready to leave...

[SixTribes]

Well they say the early bird get the worm!

Nice work though Sixtribes, great journal continues.

Thanks Ejnar, appreciate you stopping in...

[SixTribes]

Zerchers 4x5x215 1x8x215
Paused Squats 4x3x235
Leg ext 4x10
Cable curls 6x10 @ 2 different angles

that's 2 weeks at 215 with a few extra reps thrown in..Next cycle I'll bump to 225.. that might take all month to complete . It will be my 1st time trying 5x5 at that weight..Up til now all the zerchers have been over ground I have previously covered. I bumped 10lbs today on Paused squats to start mentally getting ready for next cycle.

Left forearm is twitching, must have laid the bar on a nerve..doesn't hurt, just twitching away..I hope I can go to my office and nap...all day !

Peace

[fittofattofit]

Actually Fit its not. It "officially " opens at 5am but the lady who opens is always there by 4ish...I usually pull in around 4:20 or so and there is a guy who is sometimes already in full sweat getting ready to leave...

Whew .... that's early! So many gyms here seem to be '24 hour' now, but that usually just means that they're part of a chain with minimal staffing and limited equipment. Lots of respect for you getting your day underway at 4am .... I used to feel virtuous getting to my old gym when they opened the doors at 6

Heavy Zerchers @ 215 already so 5 x 5 x 225 will be huge ... not surprised that you get the odd arm tweak. Do you ever do front squats?

[SixTribes]

Fit- I started doing the early gig because I was coaching lacrosse at night and then had little kids and the homework drill..then it just became habit!. And to be truthful I love it.. I'll start doing outdoor sprints in mid April and the peace of the day at 5ish is awesome. They say you should see the sunrise at least 1 time a year...I see it everyday...and they are right its awesome when you are outside and the world wakes up around you.. I have done fronts, but never got comfortable. and since have broken both wrists twice I cant do clean grip and the cross hand over the throat ..well there is a limit of what I'll do to grow chicken legs into roosters !.. So Zerchers it is !

Thanks for all the support..

[SixTribes]

CGBP Paused worked up to 3x1x250
Incline BP Paused 4x185, 2x205, 1x215
Weighted dips 10xbw+35, 2x8xBW+45
Pendlay rows 6x135, 5x155, 3x175

It was obvious to me that I am done with CGBP for awhile. I'm just not into it so I jumped to Inclines to figure out where to set the weight for next cycle..I Figure 175 with 4x6 rep scheme to start..If I can't get them all paused I don't care; I'll just work towards that as a goal.

Since I blew up my workout, I decided to figure out the additional weight to use on Dips for next cycle...I'll start with 35 and look for total reps between 24-36.

The Pendlay rows were to test my elbow..it did not like 175.. so I'm going hold off for another cycle. I'll continue to do some light cable rows

I feel good overall(except elbow) so I'm going to deload sorta...usually when I feel good I push for a few more weeks and something gets irritated and that s#&ks..so I'm actually going to attempt intelligent training! ( This might be a first) Next week I'll test OHP, Zerchers, and Trap Bar for max and I'll test CGBP for reps @235. I have my numbers coming into 2017 so end of Q1 will give me an indication of the effectiveness of my programming and hopefully point to areas I need to fix.

[TM79]

Great job the last few days SixTribes. Nice and heavy on the sets. No thanks on the Zerchers and Incline Bench Paused sounds like a heck of a challenge as well. Good deal on next week and I think it's cool that you do your own programming. I do my own as well. 4:00AM start time huh? I believe that's what they call, "night time." Excellent dedication!

[SixTribes]

TM - Thanks man, my programming follows basic strength guide lines, but programs aren't written for 50 somethings, so I tweak things according to past injuries, ability to recover and so on..but all boils down to more weight or reps and sets overtime..