Clockin' In

[SixTribes]

Conv DL 2x5x135, 2x3x225, 3x275,1x315 al double overhand no belt.. 365, 385, 405 mixed grip , belted
Snatch Grip DL 5x135, 3x225, 3x245, 3x255
Lat pulldowns 10x110, 2x8x130 slow eccentric
facepulls 3x10 2 count hold

Not a bad session, no great, DL reps were a tad slow on the hip drive...but its my 3rd day of lifting in a row and I met up with some buddies of mine yesterday....and that's never a good thing ! But fun.

Looking forward to testing some lifts this coming week.

Peace

[RT1957]

Looks like I missed a few WO's...putting in strong work...Front squats I also struggle with cross arm and I can't even begin to think about clean grip...but zerchers look really uncomfortable


Strong pulls SixTribes....I use to work midnight shift many years ago and would see sunrise every morning...I would take my coffee break just as the sun would rise...it is the most peaceful time of the day no doubt

[TM79]

Great job on the deads ST! Excellent numbers! I like your comment about how programs aren't meant for 50 somethings. I understand that at my age too. You have to have that flexibility and the freedom to tweak things to avoid aggravating injuries, etc.

[SixTribes]

Looks like I missed a few WO's...putting in strong work...Front squats I also struggle with cross arm and I can't even begin to think about clean grip...but zerchers look really uncomfortable


Strong pulls SixTribes....I use to work midnight shift many years ago and would see sunrise every morning...I would take my coffee break just as the sun would rise...it is the most peaceful time of the day no doubt

As always thanks RT..zerchers take a little bit to get used to for sure..as for sun if you would be so kind as to send some of Cali magic this way it would be appreciated!..I think we see the sun next On Saturday..just blah weather at the moment

[SixTribes]

Great job on the deads ST! Excellent numbers! I like your comment about how programs aren't meant for 50 somethings. I understand that at my age too. You have to have that flexibility and the freedom to tweak things to avoid aggravating injuries, etc.

TM, thanks man...RT1957 and I talked about programming thing as well and you are spot on TM, avoid aggravating injuries is probably 50% of the battle towards getting gains..hard to make progress on the IR! That and consistent effort and consistently showing up.

[RT1957]

TM, thanks man...RT1957 and I talked about programming thing as well and you are spot on TM, avoid aggravating injuries is probably 50% of the battle towards getting gains..hard to make progress on the IR! That and consistent effort and consistently showing up.

The very reason my split..although just an upper/lower...has so many different days is getting in the work I need and the rest I need requires me to not look at a 7 day week but in 10 day blocks...There's no way I could get the amount of work I do If I ran a straight 6 day or even a 3 on 1 off because I wouldn't recover...so I need a day after a 2 days, upper/lower, and I have to squat or DL the day after a upper body day because If i do legs or DL then try to do an upper body WO the next day...it just ain't gonna happen.

Things are very different after 50

[SixTribes]

RT- Absolutely... I keep trying to deny it, but Father Time just laughs! Speaking of which

I needed an extra day of rest so instead of OHP test today I did

Incline Tmill walk 35 min
Incline mountain Climbers, bird dogs, shoulder rotations, mobility stuff, side plank, plank, back ext, more bird dogs, incline mountain climbers..round and round we went for 30 min

I get really bored, really fast doing this stuff but its good for me, and to be honest, when its done I do feel refreshed and I move better, way better..especially after deads on Snday.

Tomorrow I will test OHP..

Peace

[TM79]

RT- Absolutely... I keep trying to deny it, but Father Time just laughs! Speaking of which

I needed an extra day of rest so instead of OHP test today I did

Incline Tmill walk 35 min
Incline mountain Climbers, bird dogs, shoulder rotations, mobility stuff, side plank, plank, back ext, more bird dogs, incline mountain climbers..round and round we went for 30 min

I get really bored, really fast doing this stuff but its good for me, and to be honest, when its done I do feel refreshed and I move better, way better..especially after deads on Snday.

Tomorrow I will test OHP..

Peace

Good looking active rest day ST. That should have gotten you loosened up pretty good. Hope the OHP goes well!

[RT1957]

Still got some good conditioning and mobility work done...something I don't do enough of

[SixTribes]

Thanks guys...always something we should be doing but I don't do enough of either RT.

OHP day...had to wait 30 minutes for the power rack..so tried to keep warm without expending to much energy..mentally trying to stay in the game..and not get frustrated


2x5xbar, 5x95, 2x2x135, 1x155,165,175....180 =lifetime PR

If it weighed 180.1 it wouldn't have gone...it really wasn't a horrible grinder but it moved like tree sloth.. good set-up, I was tight , drove it past my forehead , pushed my head through and at the point where the Tri's take over it slowed to rush hour traffic pace..and that's the way it went up..

BW 170.8.. this is 11lbs lighter and 2 years later than the last 180..

Stay the course for another 3 months and try to hit 185

I have a half day at work then heading my daughters lacrosse game..hopefully it stops raining

[Cantplankwell]

Thanks guys...always something we should be doing but I don't do enough of either RT.

OHP day...had to wait 30 minutes for the power rack..so tried to keep warm without expending to much energy..mentally trying to stay in the game..and not get frustrated


2x5xbar, 5x95, 2x2x135, 1x155,165,175....180 =lifetime PR

If it weighed 180.1 it wouldn't have gone...it really wasn't a horrible grinder but it moved like tree sloth.. good set-up, I was tight , drove it past my forehead , pushed my head through and at the point where the Tri's take over it slowed to rush hour traffic pace..and that's the way it went up..

BW 170.8.. this is 11lbs lighter and 2 years later than the last 180..

Stay the course for another 3 months and try to hit 185

I have a half day at work then heading my daughters lacrosse game..hopefully it stops raining

Good work on the new PR. These are definitely a grind I have found as I am very near a new PR with these myself, hitting a body weight is a HUGE deal IMHO.

[SixTribes]

Thanks Cantplankwell, good luck to you as well..

Zercher 2x225, 1x245, 265, 275, 280, 285 =+10PR it will have the same note in my log that the 275 has from 2015... "ugly rep" " deep, but to much lean"..still I am satisfied. I could have done 290 but an ugly rep just gets uglier..

CGBP Paused rep test @ 235 = 6 +1rep PR.. my set up was awful, I rushed it, no where near tight enough, On rep 4 I got the bar too far out in front and that is unacceptable..So not bad, but 7 reps is very doable from a strength perspective..

Last test tomorrow, Trap Bar max...

Now I have a BOD meeting in which I will quizzed on various aspects of the companies performance..always a joyful experience......NOT

Peace

[SixTribes]

Trap Bar Test..results as expected. I didn't hit a PR but considering the Zerchers from yesterday hammered my quads and hips and abs...I'm pleased with the outcome...

2x2x315, 1x365, 1x410, 420, 430... could I have pulled 440( current max) probably, but the 430 is close enough instead of draining my reserves..for me there were two parts to this effort this week, try and hit PR's and evaluate the effectiveness of the last 3 months of training. Adjust programming based on results and crank up the fire again...

I also threw in some Push presses to try and re-learn technique(its been years) .. did triples from 115 to 155 in 10lb jumps...so I am going to program these in as assistance work to OHP..I think my mind will figure it out pretty quickly, but I will start light so stupid doesn't win out!

overall, really satisfying week... taking the next two days off to get energized for the next battles..

Peace

[RT1957]

I guess this is test week...strong number being put up...lets see what the next battle brings

[raynerd]

You are one strong guy, I liked your comment about bouncing from one peaking cycle to another with meets in between and not giving yourself time to get stronger. This is a good lesson to learn heading into my first meet. You have a great total!
180lb OHP!! Damn!

[TM79]

Excellent work the last few days ST! The thought of doing Zerchers at that weight just makes me cringe. Great work on CGBP and Trap Bar as well. You are killing it man! Enjoy the rest day.

[fittofattofit]

OHP day...
2x5xbar, 5x95, 2x2x135, 1x155,165,175....180 =lifetime PR

Zercher 2x225, 1x245, 265, 275, 280, 285 =+10PR it will have the same note in my log that the 275 has from 2015... "ugly rep" " deep, but to much lean"..still I am satisfied. I could have done 290 but an ugly rep just gets uglier..

CGBP Paused rep test @ 235 = 6 +1rep PR..

Trap Bar Test..results as expected. I didn't hit a PR but considering the Zerchers from yesterday hammered my quads and hips and abs...I'm pleased with the outcome...

2x2x315, 1x365, 1x410, 420, 430... could I have pulled 440( current max) probably, but the 430 is close enough instead of draining my reserves..for me there were two parts to this effort this week, try and hit PR's and evaluate the effectiveness of the last 3 months of training. Adjust programming based on results and crank up the fire again...

I also threw in some Push presses to try and re-learn technique(its been years) .. did triples from 115 to 155 in 10lb jumps...so I am going to program these in as assistance work to OHP..I think my mind will figure it out pretty quickly, but I will start light so stupid doesn't win out!

That's a very impressive week of lifting 6T! You are one strong dude and you topped off all the PRs with a 430 pull and then big 155 Push Press! Awesome stuff and all off a 170 BW

[SixTribes]

RT- Thanks, I'm looking forward to the next cycle starts tomorrow..although it is Zerchers!

Raynerd- Your first meet, good on you for giving it a go..I'll be following your progress and thanks for the compliment

TM-You could those Zerchers and much more..and Thanks brother..

Fit- Thank you sir, appreciate the support.. ..time to focus on the next 3 month excursion

[SixTribes]

The battle starts anew

Zerchers 5x5x225
Paused Squats 4x3x235
leg Ext 4x10
Cable Curls 8x10 3 different angles

that was my 1st attempt at 225 in a 5x5 scheme, I actually did 7 reps on the last set...and my head almost exploded..but I survived and other than the 1st set , I leaned over ( not loose enough in the hips) and the bar rolled onto my forearm.. that is not pleasant: the sets were all smooth albeit work..so all in all.. a good outing

Glad its over...

[RT1957]

Strong work Sixtribes...zerchers and pause squats moving some good weight around...

[raynerd]

Great looking session, lots of squat volume between the zerchers and paused squats.
Question: so my weakest link in my squat is my quad strength. After this meet improving quad strength will be a primary focus.
Belt squats are going to be in there, but you have me curious about Zerchers.
How much, if any, lower back involvement are you feeling with zerchers? Seems it might be a good variation for me

[SixTribes]

RT- Thanks, truth be told it crushed for the rest of the day.. I could have napped at about 10.. I d have a door on my office, but he snoring might have given me away

[SixTribes]

Great looking session, lots of squat volume between the zerchers and paused squats.
Question: so my weakest link in my squat is my quad strength. After this meet improving quad strength will be a primary focus.
Belt squats are going to be in there, but you have me curious about Zerchers.
How much, if any, lower back involvement are you feeling with zerchers? Seems it might be a good variation for me

Raynerd: I definitely feel it in my lower back.. As you brace with the weight on your upper ab/lower sternum area the pull forward on the erectors and lower back muscles for me is where I feel it as I fatigue ( just need to get stronger) when I don't stay upright or I am pushing the limit of my ability.. If you stay upright you will really feel the quads tense..I too chose it to help quad strength as my chicken poles would look better as roosters!. But any front squat variant should work..A possible other option is Trap Bar deads as it tends to hit quads around parallel or just above..And Paul Carter has an article on that where he recommends elevating the heel to really hammer the quads..I wish I had a place to belt squat, that should bump up the positive stress. Hope that helps

[polishedball]

2x5xbar, 5x95, 2x2x135, 1x155,165,175....180 =lifetime PR
BW 170.8.. this is 11lbs lighter and 2 years later than the last 180..

That is just awesome more that 1X BW OHP!

[raynerd]

Raynerd: I definitely feel it in my lower back.. As you brace with the weight on your upper ab/lower sternum area the pull forward on the erectors and lower back muscles for me is where I feel it as I fatigue ( just need to get stronger) when I don't stay upright or I am pushing the limit of my ability.. If you stay upright you will really feel the quads tense..I too chose it to help quad strength as my chicken poles would look better as roosters!. But any front squat variant should work..A possible other option is Trap Bar deads as it tends to hit quads around parallel or just above..And Paul Carter has an article on that where he recommends elevating the heel to really hammer the quads..I wish I had a place to belt squat, that should bump up the positive stress. Hope that helps

Thanks for the info, and suggestions. Not sure if you have a landmine setup or not to use, but I do belt squats straddling the bar hooked in the landmine. Works quite well A dip belt will work but I bought a nylon Velcro belt with a nylon strap that works very well of Amazon. I'll check out the Paul Carter article as well, thanks again!

[SixTribes]

Polishedball- Thanks man..I harbor a secret desire for 2 bills..

Raynerd- Anytime, no landmine set-up. I guess I will just have to pound zerchers..hahaha

Incline Tmill walk 30 min w/24lb weight vest..
Mobility , stretchy, incline mountain climbers, plate pulse, bird dogs, weighted back ext, deadhang chins ( elbow not happy), trunk twists, walking BW lunge, a few times of each...

Broke out the weight vest, time to try and get this bag of bones into poolside shape, man it felt heavy on my traps...need to add weight and time, but we are back in the game..

[mirroroferised]

I can't get into the journals as much as I used to right now but I'll try and keep checking in here. I'm doing the same meet as raynerd and my first one as well. Sounds like you have some experience with meets so should be fun to follow along when I can

[fittofattofit]

RT- Thanks, truth be told it crushed for the rest of the day.. I could have napped at about 10.. I d have a door on my office, but he snoring might have given me away

Ha .... a heavy squat day does that to me as well: all I want to do is curl up and go to sleep ... 5 x 5 on the Zerchers and then the paused squats would have had me nice and snoozy

[TM79]

Great work yesterday ST! 5x225 on Zerchers? How in the world do you do it? Your arms must look like Popeye! Don't know how you do it man....

[SixTribes]

Mirror - thanks for dropping by, enjoy the meet

Fit- I need to retire so I can do this full time..it would leave time for napping !

TM- Thank you sir, When you weigh 170ish there are no Popeye moments more like Olive Oyl...... and I use elbow sleeves to give my dainty forearms cushion! As long as it stays in the crook of your arm its ok, you get punished when you lean forward and the bar wants to and sometimes does roll...