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  1. #1
    Registered User LWW's Avatar
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    Strength Simplistic

    Lets see how long I keep this going. This is simple no nonsense strength training but its not something you'll see very often, no belts, no wraps/straps.

    I've been training one day a week for the last 1.5 years.

    Saturday 3/30/19

    I've been starting with dead lifts for over 6 months, time for something different, I started with squats last week at 230lb and 260x12

    Today,

    Squat rack was free, ah heck I'll start light 135lb x5
    225 x 2
    245 x 2
    270 x 10, 290 x1 paused in the bottom for 3 count, 300x1 paused for 2 count.

    Dead lift-
    295x1 double overhand grip.
    305x2 DO grip
    315x3 DO grip
    325x3 DO grip
    335x1 DO grip
    355x1 mixed grip (called it a day on those, 2-weeks prior was my heavy day)

    clean and press-
    135lb x2 presses
    140x2 presses (old style Olympic press, back arched)

    Barbell power/cheat curls 115lb x8 (smoked).
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  2. #2
    Registered User LWW's Avatar
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    ....when I do dead lifts for reps, it's not touch and go garbage.

    4/6/19

    Walked into the strength studio today, some ladies using the squat rack, there is a set of squat stands and a dude was doing deads right in front of them, he said he had 1 more set and then he'd do squats. We threw 185 on the stands. He said ain't you warming up? I said, I prefer to warm up with something heavier really!

    Squat 185x2 (cold)
    225x2
    255x1
    275x11

    Dead lift-
    295 x1 Double overhand (no hook) DO
    305 x2 DO
    320 x2 DO
    330 x3 DO nice!
    350 x1 DO hard
    365 x1 mixed grip, switched hands x1 mixed grip (very, very easy) 1st rep flew up, form felt perfect, flat back stayed on heels, leaned back bar very close to legs.

    Barbell clean and press-
    140 x2 presses
    145 x1 x1 presses (old style Olympic press, arched back)

    Power/cheat barbell curls (45lb bar, real deal)
    115 x1
    120 x6 (killer)
    125 x4 (more killer)

    YEAH! I feel like a bad mutha, can't wait to come back sucka. Natural HIGH!!!
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  3. #3
    Registered User LWW's Avatar
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    RIP Doc Ken

    On Saturday April 6th the irongame lost one it's greats, Dr. Ken Leistner had passed away suddenly. I was absolutely shocked when my old training partner whom we had the pleasure to visit Doc's garage gym in 2007, and Doc put me through some really high rep squatting (which changed my whole outlook on training) send me the message.

    For the over age 35 crowd Dr. Ken could train really hard and heavy his entire life, he was about age 60 when I visited him in 2007 and he really had the energy and spirit of a teenager it seemed, which is one reason for the shock of his passing.

    He will certainly be missed.

    The reps and intensity are going to go up in this journal.

    ......stay tuned.
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  4. #4
    Registered User LWW's Avatar
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    Saturday 4/13/19

    Today the owner of the strength studio (my old training partner) had everyone doing 20+ squats to honor Dr. Ken. My training was going to become more intense anyway.

    I walked in and a guy was already squatting, I waited till 225lb was on the bar.......

    225 x2
    225x2
    Here we go mother phucker.........
    250lb x21 / deadlift 300 x 6 DO (could've done more on the deads) That was very little to rest, I did lay on the floor for a min with a bottle water on my head, but I loaded the bar to 300 and went right in, grunting on every rep.

    Dead lift
    320 x 3 DO (double overhand)
    330 x1 DO (very tired)
    340 x1 Mixed grip x1
    375 x1 mixed grip x1

    Very happy that I got 375 and it wasn't that bad after all that chit.

    Barbell clean and press
    135 x 4 presses
    145 x 1 press
    150 x1 press

    Stay with it........

    Barbell curls
    95 x 2
    Power cheat-
    135 x3
    140 x3

    I be happy with the workout, but it ain't chit, I'm still a phag.
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  5. #5
    I'm the beast Iceman1800's Avatar
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    Originally Posted by LWW View Post
    On Saturday April 6th the irongame lost one it's greats, Dr. Ken Leistner had passed away suddenly. I was absolutely shocked when my old training partner whom we had the pleasure to visit Doc's garage gym in 2007, and Doc put me through some really high rep squatting (which changed my whole outlook on training) send me the message.

    For the over age 35 crowd Dr. Ken could train really hard and heavy his entire life, he was about age 60 when I visited him in 2007 and he really had the energy and spirit of a teenager it seemed, which is one reason for the shock of his passing.

    He will certainly be missed.

    The reps and intensity are going to go up in this journal.

    ......stay tuned.
    Didn't he do a 20 rep dl set with 405? I looked forward to reading his monthly articles in powerlifting usa mags.
    L4/L5 fusion September 2016
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  6. #6
    Registered User LWW's Avatar
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    Originally Posted by Iceman1800 View Post
    Didn't he do a 20 rep dl set with 405? I looked forward to reading his monthly articles in powerlifting usa mags.
    It was a squat, I messaged you.
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  7. #7
    Registered User LWW's Avatar
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    Saturday 4/20/19

    Walked into the studio, ladies in the squat rack, no bars are loaded. I decided to wait for the rack as I knew I was going to failure today and I'm in no hurry to get started on killing myself!

    Squats-
    245 x1 COLD BABY!
    255 x1 x1
    Here we go mother phucker.........280 x17 failure......no rest......dead lift 305 x7 DO, rolled around the studio, people there are now in fear! I give thumbs up while rolling around cursing, pouring water on my head. The gym owner said "hes just being dramatic". Huge PR here, hell last was a PR too!

    did a rep with 345, Guy asked if he can use my bar, sure I need the rest.......
    clean and press 135 x3, I guy was now up to 315 on the bar.......
    Dead lift 365 x1, 385 x1 (happy with that being totally wrecked)

    Curls
    strict 105x2
    Cheat curl-
    115x5, 125x4, 130x1

    Good workout......still a phag......but a stronger phag than last week.

    Thanks for reading! See you next week!
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  8. #8
    Registered User LWW's Avatar
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    4/27/19

    This is going to be a more moderate workout, going too hard again is going to phuck me up too much, I know.......... I'm a Phag.

    Squat
    245x1 x1 cold
    265x2
    290x11 no rest 305x1

    Added 30lb to my squat in one month, I'm a seasoned lifter with 19 years experience, I used to only to 1-3 with 280lb 10+years ago. I really wanted to keep going on that 290, but need to be a phag, thats why I added more and did another rep with no rest.

    Dead lift
    the ladies finished with 285lb
    285x1 DO
    315x7 DO
    325x4 DO (OK!)
    340x1.5 DO lost my grip and was out of it.
    365x1 mixed grip

    Barbell clean and press
    135x1
    145x1
    155x1 (it's been a few years since doing that)

    Cheat curls
    115x9 This put me down, only "all out" effort of the day, and PR.
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  9. #9
    Registered User LWW's Avatar
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    5/4/19

    so today I had to load plates for a dead lift event at the strength studio today, after the dead lift there were other events so it wasn't really ideal to get in a real hard workout, but I chalked it up as a recovery day........I'm still a tad beat-up from the last 3-weeks of squats.


    squat-
    225x1 x1
    265 x2 x2
    295x9 no rest 315x1

    dead lift-
    320 x7 DO (that was hard on my grip)
    330x1 DO (grip was shot) I was doing farmers gripping 100lb plates earlier.
    365x1 375x1 mixed grip.........It's getting late, I need to be drinking soon.

    clean and press strict old style press
    135 x3
    140 x3

    powercurls
    strict 105x4 (leaning back on last one, that is still a strict powercurl)
    cheat curls-
    125x5
    145x1 PR

    Man, the curls were phucking awesome!

    Did a teethlift with 125lb a few hours later, this is something I do every few months. I lifted it from a full squat position, I've lifted the inch dumbell 172lb with my teeth in the past. I took a pic of 125 and uploaded as my avi. HA! HA!

    looking forward to more reps in the squat next week.......stay tuned!!!
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  10. #10
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    Awesome log, following along.
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  11. #11
    Registered User LWW's Avatar
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    saturday 5/11/19

    Took longer than normal to warm-up today.

    Squat
    225lb x2 x2
    245 x2 x2
    265 x2 x2
    285x14, 309x1

    Because I didn't go past 15 I added weight and did a single still while breathing very heavy, it was still higher reps than the last 2 weeks...........but things get better........

    Dead lift
    325 x 6 DO (PR for reps in DO)

    I actually went down on rep 4, picked myself up and spit in my hands (for gripping, chalk sucks) and did two more reps. I liked this much better than diking around with 300 or less first.....save it for the top weight......anyone who does heavy DO knows how that kills the CNS, this is real tough stuff.

    Done with deads, got too much other chit to do today, but feeling real good, but smoked.

    Clean and press 135 x 4 strict, went down......

    Cheat curls 135 x 5 PR for reps, went down again.....dry heaving....

    ...Clean and press 145 miss, waited, got a sip of H2O, 145x1

    Fun day, looking forward to next week.
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  12. #12
    Registered User LWW's Avatar
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    Saturday 5/18/19

    Oh boy, it's gonna be a hard one was in my head since I woke up.

    Squat-
    135 x3 (haven't warmed-up that light in quite sometime)
    185 x2
    225 x3
    266 x21 ........Holy muther phucker......wanted to stop at 11!!! Stayed on the floor for a few minutes.

    Rest......

    Deadlift
    330 x 6 DO Went down a couple times during that set.

    Clean and press
    135 x1
    145 x2-presses

    Strict Powercurls-
    95x1 very strict
    110 x 6 Started very strict, started leaning back towards the end. Hacked up something on that, I wanted another rep, after all that, the curls made me gag.

    All PR's today except the presses. I was dead after squats.

    Looking forward to next week.
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  13. #13
    Registered User LWW's Avatar
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    Saturday 5/25/19

    Squat-
    135 x few
    185 x few
    225 x 2
    245x 1
    269 x1
    290x13 failure, didn't rack it, just went down on rep 14. Still a PR for reps.

    Deads-
    335 x7 DO PR for reps in DO, went down on rep 6, got up hit another.

    Clean and press-
    140 x 3 presses failed rep 4
    150x1 slight push.

    Power/cheat curls-
    125 x 6 PR for reps.

    Squats didn't go as great, but the main thing was I got more reps than last time with that weight and went till failure.

    This is no excuse but there was a kid in the studio today so I refrained from shouting F bombs, which usually gets me through more reps.........no need for that chit, but it's interesting.

    I guess I'll just do better next time. I was really smoked after the squats.
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  14. #14
    Registered User LWW's Avatar
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    Saturday 6/1/19

    Squat
    135 x1
    185 x2
    225 x1
    245 x1
    269 x1
    300 x11 no rest, add 20lb 320 x1 (grunted so loud on that one). PR, the set of 11 was not till failure, but getting close. Some days you just need to back off a tad (that is really Phag talk!).

    Dead lift- 315 x10 DO, that was nice, I went down at rep 8, got up, got two more, went down again, dryheaving.

    My best DO for reps with 315 is 12 when fresh, this was not fresh......so I'm happy, and it's a big jump from 300x6 8 weeks ago.

    Clean and press- 135 x 5 presses PR for being strict.

    ....when down, dry heaves......

    Power/cheat curl- 125 x7 PR, went down whole body was shaking!

    Looking forward to doing more reps with 290-300 squat next week.....stay tuned!
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  15. #15
    Registered User LWW's Avatar
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    Saturday 6/8/19

    Well I kept my promise, more reps in the squat did happen today!

    Squat
    135 x2
    185 x2
    225 x1
    245 x1
    269 x1
    300 x16 too failure! (5 rep PR) No F-bombs where shouted but I was grunting so loud that I heard someone say "he sounds like a Go-cart. I for sure would have been thrown out of a pussy gym like Planet Phagness!

    Dead lift Doubleoverhand 320 x10 this went to grip failure, I did go down after rep 8.

    I'm Totally destroyed right now!

    Barbell clean and press
    145 x2 dizzy
    145 x2 much better, but couldn't get 3
    150 x1 strong.......I don't why I didn't go for 2? Phag move on me.

    Curls
    115 x6-7 pretty strict, can't remember how many? PR for strictness reps.
    Cheat curl
    135 x1, 150 x1 PR

    What happens next week......stay tuned to find out, cause not sure yet, but should be fun.
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  16. #16
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    Originally Posted by lww View Post
    saturday 6/8/19

    well i kept my promise, more reps in the squat did happen today!

    Squat
    135 x2
    185 x2
    225 x1
    245 x1
    269 x1
    300 x16 too failure! (5 rep pr) no f-bombs where shouted but i was grunting so loud that i heard someone say "he sounds like a go-cart. I for sure would have been thrown out of a pussy gym like planet phagness!

    Dead lift doubleoverhand 320 x10 this went to grip failure, i did go down after rep 8.

    I'm totally destroyed right now!

    Barbell clean and press
    145 x2 dizzy
    145 x2 much better, but couldn't get 3
    150 x1 strong.......i don't why i didn't go for 2? Phag move on me.

    Curls
    115 x6-7 pretty strict, can't remember how many? Pr for strictness reps.
    Cheat curl
    135 x1, 150 x1 pr

    what happens next week......stay tuned to find out, cause not sure yet, but should be fun.
    outstanding work
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  17. #17
    Registered User LWW's Avatar
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    Thanks Charlie!

    Saturday 6/14/19
    Not as outstanding today, but I was happy with a couple things......

    Feeling pretty phaggy today.......that word is not meant by anything or anyone's sexual orientation, it just means being a "punk" and well, when it comes to training hard, most guys are phags (and most guys "think" they do train hard, I'm not saying that I do though)............a well respected strength coach/trainee once asked me to "train hard", I tried to "get out of it" at first......he said "are you a homo"? that meant, are you a "punk" who don't want to train hard and get results.......that's all! I feel those words can bring the best out of people........who want it...the ones that don't.......well, they cry and get mad, but don't work hard, they goof around.


    Squat
    warmup singles working in with a partner, 135, 165, 195, 225, 255, 275
    306 x 11, no rest, 326x1

    Ok, at rep 5 on the squats I knew I would not get 15, I thought about quitting at 10, but I hate 10's on squats. I could've done better, and I will. There is a huge difference in recovery not going "all out"........so I better hit some PR's

    btw that 326 squat while still breathing very heavy is about 10lb away from lifetime PR territory.

    Dead lift DOUBLEOVERHAND 325x10 PR for DO reps!,

    the first 8 were quick, I had to stop for a few seconds and spit in the hands......2-more. I like doing these after hard squats.......I've never been able to consistently get over 6reps DO with 315+ in consecutive weeks like I am now!!!

    Clean and Press
    145 x3-presses PR for reps

    Very tired now.

    Curls
    120 x 8 PR for reps, these were somewhat strict powercurls......this killed me!

    May take off next week.....may not? If I do, its a good thing.........stay tuned!
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  18. #18
    Unstoppable & Drugfree charlievanriper's Avatar
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    Your vary welcome, I like that S&C mentality and agree most guys are and do anyway I be8 in pushing limits and Highly RESPECT effort and the pursuit of Strength
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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  19. #19
    Registered User LWW's Avatar
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    Oh yeah.....so the back is feeling mighty good!!!.........interesting........it's because my squat depth is just right, or these higher reps are making it stronger?? Adding a new forearm/bicep shot........oh yeah!.......I'm a PHAG!!!! Oh Yeaha!
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  20. #20
    Age 58 MajorTendonitis's Avatar
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    Your doing some outstanding workouts for your age . Wish you posted a vid of your squats , as it’s always been my weak area .
    At 58 , for some stupid Fn reason my knees have extremely sharp pain in them when I squat .
    Stretching exercises were helping, but of course I get complaisant .
    Asteroid 2020
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  21. #21
    Registered User LWW's Avatar
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    Originally Posted by MajorTendonitis View Post
    Repped

    Your doing some outstanding workouts for your age . Wish you posted a vid of your squats , as it’s always been my weak area .
    At 58 , for some stupid Fn reason my knees have extremely sharp pain in them when I squat .
    Stretching exercises were helping, but of course I get complaisant .

    Don't know? For many years I would "practice" squats and really focus on sitting back on my heels.......for many years I'd have lower back pains from squats......now they seem to be gone.....and I'm squatting heavier........and actually "pain don't hurt"......I like pain anyway.......just need time to let it rest......become stronger........that's what happens we lift weights.....we break fibers down, we need to let it heel........muscle......real muscle......not the steroid BS stays with us for much longer than the hucksters try to tell people......there's a sucker born a minute.....and two to take 'em!
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  22. #22
    Registered User LWW's Avatar
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    Saturday 6/22/19

    I did end up training today.....I'm on vacation mode (got that from a thread), but I need to train so I can doing some drinking on vacation.

    ......and stress levels are high, I had to get-in and get it done.

    Squat-
    warmup singles up 275
    306 x12 (failed rep 13), 1-rep PR, I actually gave-up at rep 13, I think I could've done it.

    Dead lift-
    330 x 8 Double overhand, I would call this a PR because I didn't go down until rep 8.......due to time I didn't get up and do anymore reps.

    Clean and press
    145 x1
    160 fail
    160 x1 Strong, I think a slightly push pressed ?

    Curls
    135 x 6 PR That was awesome!
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  23. #23
    Registered User LWW's Avatar
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    I just noticed that I'll be 3-months into this journal next week, life is getting very stressful and I'll keep working, but I just wanted to say that out of 20 years training these are the fastest gains I've ever had.

    I found out that of my old strength nemesis (competed against), same age as me, maybe 42? is on HRT. I informed my old training partner about this and he said, "well as we get older, our test levels to take a dive", my response, "isn't that what training is supposed to do", he said "good point".

    Fellas, this guy is bragging about these quick gains in the gym because of HRT...........I'm getting the same results without it, I use smart training and I listen to my body, I'm also creative with my workouts......I've never heard of a program that involves a near "all out" work-set, add 20lbs, no rest, and grind out another rep.

    I call that creative training that natural boasts test levels.
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  24. #24
    Registered User LWW's Avatar
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    Well, the Saturdays this summer have been mild in heat, today I went out and said "oh chit, we are going to have a problem today", see, I don't train in a comfy fitness center with air conditioning.

    I already went in with a weak mind.........it's pretty phucking bad when I'm drenched in sweat before just loading the bar and doing warm-up singles. I forgot my hat too, I'm phucked!

    Squat-
    singles up to 275
    306x7 Phuck, I racked it, no rest, 335 x1 OK that's a PR

    I did actually get through the first 6 reps quicker than ever, but rep 7 felt real hard, once I get used to this heat, or it gets cooler, this 306 should be doable for over 12reps.

    Things just went bad from there, I'm used to have a nice pump in the grip/forearms from doing higher rep squats, this really affected my DO deads-

    Deads DO 335 x3 (barely held on to rep 3), thats it now I'm doing singles.
    145 x1 DO
    155 x1DO barely held-on x1 mixed grip, that was very easy.
    375 x1 mixed

    Clean and Press
    140x2 horrible
    140x4 PR

    power curls
    140 x 2 (failed rep3)
    150 x1 (ties PR)
    Clean and press 150x1
    powercurl
    160 miss

    I thought I had curled 155, but can't find.

    Pretty crappy day, even though I had some PR's, nothing beats the feeling of higher rep squats to near failure.
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  25. #25
    Unstoppable & Drugfree charlievanriper's Avatar
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    Originally Posted by LWW View Post
    I just noticed that I'll be 3-months into this journal next week, life is getting very stressful and I'll keep working, but I just wanted to say that out of 20 years training these are the fastest gains I've ever had.

    I found out that of my old strength nemesis (competed against), same age as me, maybe 42? is on HRT. I informed my old training partner about this and he said, "well as we get older, our test levels to take a dive", my response, "isn't that what training is supposed to do", he said "good point".

    Fellas, this guy is bragging about these quick gains in the gym because of HRT...........I'm getting the same results without it, I use smart training and I listen to my body, I'm also creative with my workouts......I've never heard of a program that involves a near "all out" work-set, add 20lbs, no rest, and grind out another rep.

    I call that creative training that natural boasts test levels.
    Glad to see someone other than me understands the concept of Test is stimulated naturally in the body by putting stress on said body .. Good work my friend by the way I'm growing as well hit 145 and failed at 150 on the 1st biceps day (bye the way that 150 is HEAVY AF when your arms are tired lol) Tuesday but like you didn't do much on the 2nd day Friday I'll get that 150 next week and You will nail that 160 as well. Just dont exhaust your white fibers early by doing more than singles, You want to save that fail point at your max … then do reps at a lighter weight for red fiber exhaustion.. All in all OUTSTANDING
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  26. #26
    Registered User LWW's Avatar
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    Charlie, thanks for checking in, had I known I never curled 155 before I would have went for that and most likely of gotten it.

    I'm already thinking about how bad things went today especially the deads, so a note to self, the next time I can't DoubleOverhand for over 3-5reps I'll just continue doing reps with a mixed-grip, switch the grip on every rep, I don't do that "touch and go" stuff, I like to train muscles in explosive manner.
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    Unstoppable & Drugfree charlievanriper's Avatar
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    Outstanding
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  28. #28
    Registered User LWW's Avatar
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    Saturday 7/6/19

    Another hot one, but things were better today, I thought I was going to vomit three times........that's means "I" trained hard and I love that feeling!

    Squat
    warm-up with singles to 265
    295 x10, no rest, 340 x1 PR

    Still having a hard time doing reps, the heat just sucks up all energy........I'm going to do something a bit different next time.

    Dead lifts
    335 x 4 DO Failed rep 5 DO, no rest, mixed grip x2, grabbed some chalk x3 DO, I made a VIKING roar on just about every phucking rep.......this is Double overhand people, another phucking animal.

    So I was looking at a total of 7reps DO in short time.....I'll take it......I'm dry heaving at this time!

    Clean and press
    135 x 6-presses PR! (shocking, felt like I had another, but was about to pass out).

    Power curls-
    130 x7 PR! (YES). About to puke again!!!, thats was phucking brutal.

    One of the big strong boys walked to me after curls and said "those were the ugliest powercleans I've ever seen" I said, "training hard isn't pretty my friend" while I was dry heaving.

    Charlie, we should be the "ugly form crew"! regarding curls!
    Last edited by LWW; 07-06-2019 at 08:11 PM.
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  29. #29
    Unstoppable & Drugfree charlievanriper's Avatar
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    Lol love it bro or the actual growth producing crew lol
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  30. #30
    Registered User LWW's Avatar
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    Holy chit, I miss loaded my squat today, it was 295, I actually wanted to squat 285, no wonder I wasn't as happy. Now I feel better.

    I use a combination of kilo and pounds and 5.5lb collars, but I'm a scientist/engineer so that's the only part I feel bad about.

    I used 2-45's, 1-10kilo (22lb), 1- 5 1-2.5, and 5.5lb collar on each side + 45lb bar.
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