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  1. #361
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by bamazav View Post
    Get better brother.

    I am training for the Master's Nationals on April 4. Vicarious and any other help and support is greatly appreciated. I am enjoying the auto regulated plan, work up to top double or triple and then a back off set or two. I am feeling stronger and more confident. Not bummed if I don't hit some % or number, realizing for that day I did what I could do. I am starting to see forward progression on everything.

    I pray you will be able to get back to work soon. Don't rush it, but do hurry, we miss your workouts.
    I like your approach.

    For me, I'll be back at work on light duty next Monday. For heavy work, like weight lifting, we're probably looking at late December, and I'm really chafing to get back into it. I'm healing up nicely in the meantime.
    I'm out, standing in my field.

    64 and still a newbie.
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  2. #362
    Registered User Payton1221's Avatar
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    Originally Posted by bamazav View Post
    I am training for the Master's Nationals on April 4 . . . I work up to top double or triple and then a back off set or two.
    Looks right. Someone said "look at your goals; now look at your habits/behavior. Are they aligned?" Yours are!

    Now go crush it in April
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  3. #363
    Bigger Badder Bama bamazav's Avatar
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    update for the week

    11/18

    Squats
    45 x 5
    135 x 5
    205 x 3
    225 x 3
    245 x 3
    265 x 3
    275 x 3
    280 x 3
    225 x 5

    Vertical Leg Press
    100 x 20

    Leg Extension
    70 x 15
    70 x 15
    Smith Machine Calf Raise
    160 x 10
    160 x 10

    Good Mornings
    155 x 8
    155 x 8

    11/19

    Incline Bench Press
    45 x 5
    65 x 5
    95 x 10
    115 x 10
    125 x 10

    Chest Supported Rows
    90 x 10
    90 x 10
    90 x 10

    Bench Press
    45 x 5
    135 x 3
    155 x 3
    175 x 3
    185 x 3
    195 x 1
    135 x 5
    135 x 5

    Bench Dips
    20
    20

    11/21

    Deadlifts
    45 x 5
    135 x 5
    205 x 3
    225 x 3
    275 x 2
    295 x 2
    315 x 2
    335 x 2
    335 x 2
    335 x 2

    Hex Bar RDL
    125 x 10
    125 x 10

    Hex Bar Rows
    125 x 10
    125 x 10

    T Bar Rows (PWO)
    70 x 12
    70 x 12

    11/22

    Lat Pulldowns
    50 x 10
    70 x 10
    70 x 10

    Glass OHP (PWO) Seated no back support
    Empty Bar x 10
    50 x 8
    50 x 8

    Lying Leg Curls
    35 x 15
    45 x 15

    DB Lateral Tri-set
    10 x 8
    10 x 8

    Plate Pullover
    35 x 15
    35 x 15

    Cable Preacher Curl
    50 x 8
    50 x 8

    NOTES

    Good week, overall. Next week will be abbreviated due to Holiday travel.

    Tuesdays and Thursdays I am training with the teenagers I coach. It helps to have someone to hand off on bench but, unlike the garage gym, I have to wait on equipment sometimes.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  4. #364
    Bigger Badder Bama bamazav's Avatar
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    1/6/2020 a New Year for a New Me

    Now that I am past the holidays with all the traveling, programs and family events, maybe I can get back to logging here a little more regularly. I did workout during the last month and a half, but life dictated taking a break from the webz. I am able to come back some now. Here is today's info.

    1/6/2020 Leg Day

    KB Swings-Hamstrings
    15 x 10
    15 x 10

    Squats - Primary Quads
    45 x 5
    135 x 5
    225 x 3
    245 x 3
    265 x 3
    275 x 3
    275 x 3
    225 x 5

    Vertical Leg Press-Quad
    100 x 10
    150 x 10
    150 x 10

    Glute Ham Raise- Hamstrings and Glutes
    10
    10

    Good Mornings - Hamstrings
    135 x 10
    135 x 10

    NOTES
    Workouts have been when and where I could get them in. It was nice to be back in the Dog House and use my toys.

    Squats - I am working sets of three up to a top set of 3 and then do one or two more sets followed by a dropoff set. For now I am working purely by feel each day. It is a nice way to autoregulate. Today was a total rep PR for me.

    I have been using the same method with the Bench Press and Deadlift too. Deadlifts I due doubles but the same process, doubles up as high as I can go and then two or three sets at that weight. For deadlifts I do not do any back off sets.

    Nutrition - Made it through the holidays relatively unscathed. I was up about 1.5 lbs this morning but I admit I ate poorly the last two weeks. Now that I am back on a normal routine, Lunches are prepped and evening meals are light on carbs. I hope to get down to around 190 before April.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  5. #365
    Bigger Badder Bama bamazav's Avatar
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    1/7/2019 Bench Day Training

    Bench Press
    45 x 5
    95 x 5
    135 x 5
    155 x 3
    175 x 3
    185 x 3
    185 x 3
    155 x 5
    155 x 5

    2 Board Bench Press
    135 x 10
    135 x 10

    Bench Dips
    15
    15

    Cable Pushdowns
    50 x 10
    50 x 12
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  6. #366
    Humble Megalomaniac ElrondHubbard's Avatar
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    Good to see you back, David. Strong workout too! I bet you're glad for things to settle down to halfway normal.
    I'm out, standing in my field.

    64 and still a newbie.
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  7. #367
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by ElrondHubbard View Post
    Good to see you back, David. Strong workout too! I bet you're glad for things to settle down to halfway normal.
    Settled down, not sure about the halfway normal part.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  8. #368
    🥋 A Karate Kid age 60 Samraiwise's Avatar
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    Hey Zav brother, good job! Also Dave and everyone over 35, Happy New Year!!

    Glad all of us are still alive and kicking......well, sort of.

    Spoiler!
    Last edited by Samraiwise; 01-08-2020 at 07:17 PM.
    ⭐ Samurai Break: 140kg(308lb) Failed Bench Press Recovery Video:
    http://www.youtube.com/watch?v=U8eIkpZ29u0
    ⭐ Over 35 Training Journal:
    https://forum.bodybuilding.com/showthread.php?t=4832373
    📌 Please Call me Kaz, a 60-year-old 🥋 Karate Kid in Tokyo.
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  9. #369
    Humble Megalomaniac ElrondHubbard's Avatar
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    Happy New Year to you too, Kaz! If anybody is going to keep kicking, it's you!
    I'm out, standing in my field.

    64 and still a newbie.
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  10. #370
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by Samraiwise View Post
    Hey Zav brother, good job! Also Dave and everyone over 35, Happy New Year!!

    Glad all of us are still alive and kicking......well, sort of.

    Spoiler!
    Originally Posted by ElrondHubbard View Post
    Happy New Year to you too, Kaz! If anybody is going to keep kicking, it's you!
    You don't know how much I appreciate both of you and your support and faithfulness.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  11. #371
    Bigger Badder Bama bamazav's Avatar
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    1/13/2020 Squat Day

    KB Swings
    20 x 10
    20 x 10

    Squats
    45 x 5
    135 x 5
    225 x 5
    245 x 3
    265 x 3
    285 x 3
    285 x 3
    225 x 5

    Vertical Leg Press
    150 x 10
    160 x 10

    Good Mornings
    145 x 10
    145 x 10

    NOTES
    Quick workout today, about 45 minutes. Had workers over at the church seeing if they could finish the "2 hour" project before the 6 hour mark. Took about 6.25 hours to complete the job but did give me enough time to get my squats in. Increased weight and intensity of the squats, but felt very weak throughout. Frustrated.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  12. #372
    Humble Megalomaniac ElrondHubbard's Avatar
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    No reason to feel frustrated there, David, that's a strong workout, especially in only 45 minutes. Seems reasonable to feel weak when you're lifting heavier and pushing harder. Hope your recovery is going smoothly!
    I'm out, standing in my field.

    64 and still a newbie.
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  13. #373
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by ElrondHubbard View Post
    No reason to feel frustrated there, David, that's a strong workout, especially in only 45 minutes. Seems reasonable to feel weak when you're lifting heavier and pushing harder. Hope your recovery is going smoothly!
    Frustration came from looking back over some old workouts and not seeing the progress I had hoped. Also hate being rushed. My best workouts are when I can take my time and focus. I am harder on myself than on others. Thanks for the encouragement!

    1/14/2020 Bench Day

    Bench Press
    45 x 5
    95 x 5
    135 x 5
    155 x 3
    175 x 3
    185 x 3
    195 x 3
    155 x 5
    155 x 5

    Bench Daddy Press(similar to a slingshot)
    205 x 3
    205 x 3

    2 Block Bench Press
    155 x 10
    155 x 10

    Bench Dips
    16
    16

    Cable Rope Pushdowns
    60 x 8
    60 x 6

    NOTES
    Started training on Tuesdays and Thursdays with the boys. It allows me to have some help with hand offs and spotting and shows them that I put the work in too.

    Bench - added 5 lbs for a new 3 rep PR
    Bench Daddy - the Bench Daddy allows me to do some overload work.
    Bench Dips - fried the triceps with these
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  14. #374
    Bigger Badder Bama bamazav's Avatar
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    1/16/2020 Shoulders and Biceps (Accessories)

    Standing OHP
    47 x 5
    67 x 5
    87 x 3
    97 x 3
    97 x 3
    97 x 3
    67 x 5
    67 x 5

    Db Arnold Presses
    40 x 5
    40 x 8

    DB Spider Curls
    40 x 10
    40 x 10
    40 x 10

    Straight Bar glide Curls
    47 x 10
    67 x 10
    67 x 8
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  15. #375
    Bigger Badder Bama bamazav's Avatar
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    1/18/2020 Deadlift Day

    Sumo Deadlifts
    45 x 5
    135 x 5
    225 x 3
    315 x 2
    335 x 2
    335 x 2
    335 x 2

    Deficit Deadlift
    315 x 4
    315 x 3

    Romanian Deadlift
    225 x 5 - Back said "That is enough for Today."

    Suspension Strap Rows
    5
    8
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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  16. #376
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by bamazav View Post
    Sumo Deadlifts
    45 x 5
    135 x 5
    225 x 3
    315 x 2
    335 x 2
    335 x 2
    335 x 2

    Deficit Deadlift
    315 x 4
    315 x 3

    Romanian Deadlift
    225 x 5 - Back said "That is enough for Today."

    Suspension Strap Rows
    5
    8
    Yeah, listen to your back. That's a heck of a lot of deadlift sets!
    I'm out, standing in my field.

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    Originally Posted by ElrondHubbard View Post
    Yeah, listen to your back. That's a heck of a lot of deadlift sets!
    I am determined to pull 500 for 1 this year so I am working on building that lumbar region up. I am a conventional lifter, but using the sumo right now to build up some weak areas. Intensity was up, even though I didn't increase the weight. To reach my goal I have to be smart and listen. I wasn't sure how the RDLs would go, after a few I knew it was time to stop.

    My mother in law passed on Friday, so I am not sure how training will look for the next week or two. I should get squats in tomorrow and Bench on Tuesday, after that I just don't know. Will head to Alabama later in the week for the funeral on Saturday.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    Originally Posted by bamazav View Post
    I am determined to pull 500 for 1 this year so I am working on building that lumbar region up. I am a conventional lifter, but using the sumo right now to build up some weak areas. Intensity was up, even though I didn't increase the weight. To reach my goal I have to be smart and listen. I wasn't sure how the RDLs would go, after a few I knew it was time to stop.

    My mother in law passed on Friday, so I am not sure how training will look for the next week or two. I should get squats in tomorrow and Bench on Tuesday, after that I just don't know. Will head to Alabama later in the week for the funeral on Saturday.
    So sorry to hear about your mother in law. Do what you need to do.
    I'm out, standing in my field.

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    Originally Posted by ElrondHubbard View Post
    So sorry to hear about your mother in law. Do what you need to do.
    Thanks brother. Heading out tomorrow.

    I was able to get two sessions in this week, so far.

    Squat Day

    KB Swings
    20 x 10
    20 x 10

    Squats
    45 x 5
    135 x 5
    225 x 5
    245 x 3
    265 x 3
    290 x 3
    225 x 5
    135 x 10

    Good Mornings
    135 x 10
    135 x 10

    Vertical Leg Press
    100 x 20

    Lying Leg Extensions
    45 x 10
    70 x 10

    Seated Leg Extensions
    70 x 10
    70 x 20

    NOTES

    SQUATS- total tonnage was up this week but the intensity level was down. Not a biggy over all, but I do not want to stay that way. I was experimenting with how the 10 rep back off would affect me.

    Lying Leg Extensions - trying this out. Does hit the quads higher up, not real comfortable to do. Will stick with seated leg extensions.

    1/21/2020 Bench Day

    Bench
    45 x 5
    95 x 5
    135 x 3
    155 x 3
    175 x 3
    185 x 3
    205 x 3 - used Bench Daddy
    205 x 3 - used Bench Daddy
    155 x 5

    2 Board Bench Press
    135 x 15
    135 x 15

    Bench Dips
    15
    15

    EZ Bar Skull Crushers
    15 x 10
    65 x 8

    Rope Cable Pushdowns
    50 x 10
    50 x 10

    Leaving in the am for Alabama. I have tried contacting a gym that allows deadlifting near Montevallo, but they have not responded about day passes. We will see.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    Good luck, David. Hope you do find a nearby gym. I've only been able to do that once, but it definitely helped my trip go better.
    I'm out, standing in my field.

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    Originally Posted by ElrondHubbard View Post
    Good luck, David. Hope you do find a nearby gym. I've only been able to do that once, but it definitely helped my trip go better.
    Didn't happen. I did move furniture all day Monday, so It was sort of like a workout.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

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    Originally Posted by bamazav View Post
    Didn't happen. I did move furniture all day Monday, so It was sort of like a workout.
    Hope your form was good!
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    Catching up after being gone

    Originally Posted by ElrondHubbard View Post
    Hope your form was good!
    Of course! All back, saving the quads for squat day.

    1/31/2020 Squats to keep away from DOMS


    Squats
    45 x 5
    135 x 5
    225 x 5
    245 x 3
    265 x 3
    225 x 5 - Just what the title above says, just getting back into the groove.

    Good Mornings
    135 x 10
    135 x 10

    Vertical Leg Press
    190 x 5
    190 x 5

    Leg Extensions
    100 x 15+7+7 = 29 total reps

    Smith Machine Calf raise on block (PWO)
    180 x 10
    180 x 10 - tingling in toes of Left foot

    2/3/2020 Start of Meet Prep

    KB Swings
    20# x 10
    20# x 10

    Squats
    45 x 5 - paused
    135 x 5 - paused
    225 x 3
    245 x 3
    265 x 3
    285 x 3
    285 x 3
    225 x 10 - These were no fun

    Good Mornings
    155 x 10
    155 x 10

    Linebacker landmine Hack Squats (PWO)
    90 x 10
    90 x 10 - my glutes are feeling these

    Vertical Leg Press
    200 x 8
    200 x 8

    Leg Extension
    90 x 15
    90 x 15

    NOTES
    Good session. total tonnage and intensity up. I am feeling it this morning. A good start toward reaching my goal on Squats.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    02-04-2020 Bench Day

    Bench Press
    45 x 5
    95 x 5
    135 x 5
    155 x 3
    175 x 3
    175 x 3
    135 x 10 - Tonnage was down a bit but intensity level was up - progress is progress

    Paused Close Grip Bench
    95 x 10
    95 x 10

    Paused Incline Press
    80 x 10
    80 x 10

    DB Incline Press
    35 x 10
    35 x 10
    35 x 10

    Pec Deck
    70 x 10
    70 x 10

    Rope Pushdowns
    50 x 12
    50 x 10
    50 x 8

    Band Assisted Dips - Why assisted? Arms are gassed by this point, I was having trouble getting into a starting position for these
    7
    5
    5

    DB Skull Crushers
    20 x 10
    20 x 10

    NOTES
    This was the roughest, in a good way, Bench day in a long time. I walked away feeling as though I really did something. I am pumped both figuratively and literally.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    Looks like you're getting into a zone, David. I like what I'm seeing here! That pumped feeling is pretty grand, isn't it?
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    Originally Posted by ElrondHubbard View Post
    Looks like you're getting into a zone, David. I like what I'm seeing here! That pumped feeling is pretty grand, isn't it?
    I hope I am in the zone. Consistency will satisfy me.

    2/6/2020

    Shoulder Work

    Seated OHP
    45 x 10
    95 x 10
    100 x 10
    100 x 10

    Speed Bench
    45 x 10
    115 x 10
    115 x 10

    Incline DB Press
    35 x 10
    35 x 10
    35 x 10

    Plate Raises
    25 x 10
    25 x 10
    25 x 10

    Db Hammer Curls
    40 x 12
    40 x 12
    40 x 12

    Straight Bar Glide Curls
    45 x 12
    45 x 12
    45 x 12


    2/8/2020 Deadlift Day

    KB Swings - use these to prime up the hips and hamstrings
    20 x 10
    20 x 10

    Deadlifts
    45 x 10 - sumo
    135 x 5 - sumo
    225 x 5 - sumo
    315 x 3 - conventional with hook grip
    335 x 3 - conventional with cobra grips
    355 x 3 - conventional with cobra grips

    Neutral Grip Chins
    6
    6

    T- Bar Rows Pendlay Style
    100 x 10
    110 x 10
    110 x 10

    Straight Legged Deadlift
    225 x 5

    Lat Pulldowns
    70 x 10
    90 x 10
    90 x 10

    NOTES
    Just went with the flow. When I was done I looked back through the log and discovered I have not deadlifted over 340 since before I tweaked the back last summer. 355 x 3 was not a grind lift but was work, I feel good about what I will see in the coming weeks. Will stick with this plan of triples by feel until a few weeks out from the meet and then I will be adding some singles, ramping the weight up.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    2/10/2020 Leg Day

    KB Swings
    30 x 10
    30 x 10

    Squats
    45 x 5
    135 x 5
    225 x 3
    245 x 3
    265 x 3
    290 x 3
    290 x 3
    225 x 10

    Good Mornings
    160 x 10
    160 x 10

    Landmine Linebacker Hack Squats (PWO)
    100 x 10
    100 x 10

    Vertical Leg Press
    205 x 10
    205 x 10

    NOTES
    Added weight to every exercise. Total tonnage is up. Intensity on Squats is up. Things are going well.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    Impressive SQ and DL work. I'd never be able to do such a lift with my skinny legs.

    I'll be back one day but until that day, I'm counting on you and Dave to keep this over 35 journal section alive and warm.

    You two are both always inexhaustible source of inspiration to me and to the rest of the world. *bow*
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    Originally Posted by Samraiwise View Post
    Impressive SQ and DL work. I'd never be able to do such a lift with my skinny legs.

    I'll be back one day but until that day, I'm counting on you and Dave to keep this over 35 journal section alive and warm.

    You two are both always inexhaustible source of inspiration to me and to the rest of the world. *bow*
    Great to see you my friend. How is the new job going? Any exciting travels planned?
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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    Catching up on Workouts

    2/11/2020

    Bench Press
    45 x 5
    115 x 5
    135 x 3
    155 x 3
    175 x 3
    185 x 3
    135 x 10

    paused CGBP
    100 x 10
    100 x 10

    Paused Incline Bench
    95 x 10
    95 x 10

    DB Incline Bench Press
    40 x 10
    40 x 10
    40 x 10

    Pec Deck
    80 x 10
    80 x 10

    Dips
    10
    10

    Rope Pushdowns
    55 x 10
    55 x 10

    EZ Bar Skulls
    55 x 10
    55 x 10


    2/13/2020

    Seated OHP
    45 x 3
    95 x 3
    105 x 3
    115 x 3
    125 x 3
    130 x 3
    130 x 3
    130 x 3
    95 x 10

    Speed Bench
    45 x 10
    125 x 10
    125 x 10

    Plate Raise
    35 x 10
    35 x 10

    DB Hammer Curls
    40 x 15
    40 x 15

    Arm Blaster EZ Bar Curls
    65 x 10
    65 x 10

    2/15/2020

    KB Swings - a hip and hamstring warm up
    30 x 10
    30 x 10

    Deadlifts
    45 x 5
    135 x 5
    225 x 3
    315 x 3
    335 x 3
    360 x 3
    315 x 5

    Lat Pulldowns
    100 x 10
    100 x 10
    100 x 10

    Straight Legged Deadlift - these became more of an RDL after I started.
    225 x 5

    Coan Style BB Row
    135 x 5
    135 x 6

    NOTES
    This was a pretty good week overall. Progress was made across the board.
    David, a 56 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year? Be the best Me I can be.
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