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  1. #31
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    I get that completely. My advice to you would be to hold back doing a 5# per week linear program (which will get very heavy very soon), but to be honest, if I were in your shoes I don't know if I could do that
    Actually I'm trying to baseline 5 pounds every other week for now. But there's some slop in that plan too, since I'm also playing with rep volume. Honestly, this is the most winging it I've done since I started Madcow over 4 years ago. But even there, I'm still using the same basic template and spreadsheet -- I'm just fiddling with the details.
    I'm out, standing in my field.

    65 and still a newbie.
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  2. #32
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by bamazav View Post
    Read Atomic Habits. The "accumulation of marginal gains" will get you where you want to be in much better shape than if you push too hard too fast.
    It's on my list!

    (Although I'm not completely sure I really want to break *all* my bad habits...)
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  3. #33
    Bored drudixon's Avatar
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    Originally Posted by ElrondHubbard View Post
    I did a Thursday night workout, and upped the intensity from the first two days. It did beat me up a bit, and because of that and a late start, I wasn't able to do any accessories. Still, overall it went well, and looking back on my volume charts from the two recorded cycles before, I actually got enough real work done that I was at a level that took me 37 weeks to exceed after starting my second cycle, after the throat cancer. So I haven't lost as much as I feared.

    This doesn't mean I was lifting as heavy as I was back then, but now I'm adding more reps using rest-pause sets. So the total amount of work is greater. The weight itself will be gradually rising over time, but that's not going to be my main focus this time around. Not yet. Overall, though, I feel pretty optimistic about my potential.


    Bench Press:
    95x5
    115x5
    135x5
    150x3
    135x5
    125x15 -- 8+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    135x5
    150x5
    150x5
    135x15 -- 8+4+3, Rest-Pause

    BB Row:
    95x5
    105x5
    135x5
    150x5
    150x5
    135x16 -- 8+4+4, Rest-Pause

    Overhead Press:
    50x5
    60x5
    70x5
    80x5
    80x5
    70x12 -- 8+4, Rest-Pause

    So that's it for this week, start again on Sunday, and we'll see how it goes. I suspect the DOMs are going to be a lot less than they were this week!
    I think you'll like rest pause. Better form, more power. You'll quickly catch up to your bounce prs.
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  4. #34
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by drudixon View Post
    I think you'll like rest pause. Better form, more power. You'll quickly catch up to your bounce prs.
    I'm liking it a lot. The jury's still out on whether it's ultimately effective, but what I'm seeing so far makes me optimistic.
    I'm out, standing in my field.

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  5. #35
    Humble Megalomaniac ElrondHubbard's Avatar
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    Finished out Week 3 Thursday night. Another big jump in total volume -- that's probably not going to continue, but it made for a fast start off the blocks. Again, to repeat, the jump in volume is mostly due to rest-pause sets, lower weight but more reps, rather than my raw strength being what it was. However, I'm sure that will come back eventually too.

    Got some rep increases and slight weight increases, and I felt like I was actually re-learning the leg drive on the squat. Hope that starts going up more soon.


    Bench Press:
    95x5
    115x5
    140x5
    155x5
    150x6
    135x17 -- 8+5+4, Rest-pause

    Squat:
    95x5
    115x5
    140x6
    160x5
    155x5
    140x20 -- 8+4+4+4, Rest-pause

    BB Row:
    95x5
    115x5
    140x6
    160x6
    155x6
    140x20 -- 8+4+4+4, Rest-pause

    Overhead Press:
    50x5
    60x5
    70x6
    80x6
    80x6
    70x20 -- 8+4+4+4, Rest-pause


    Accessories:
    Pullups, bodyweight, 3 sets: 7+7+7
    Chinups, bodyweight, 2 sets: 8+8

    Stiff-legged deadlifts, 135x27: 12 + 5 + 5 + 5, Myo-reps

    On Sunday, the SLDL gave me some pretty killer DOMS, which took a few days to fade. Last night, I got a lttle sore, but a lot less, even though I hit them more intensely. I really do want to get more regular at these.

    Sunday will start Week 4!
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  6. #36
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    Great work on that last session! Glad to hear that the weight and volume continue to increase. It sure does feel good to be making gains at that rate, I'm sure. Keep up the great work my friend!
    All-Time PR's and Info:
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  7. #37
    Humble Megalomaniac ElrondHubbard's Avatar
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    I'm a bit behind. I have two workouts to post so far this week. Started Week 4 on Sunday, and did my midpoint workout Tuesday. Things are still going well, a lot better than I was expecting when I started. And I'm enjoying them a lot.

    Sunday, January 12: Morning weight 158.2 pounds.

    A big jump in weight in one week. I don't want that to get out of control, so I'll have to keep an eye on it. I loves me some chow! Increased the weight a little, increased the reps a little. I don't know how effective the rest-pause sets will really be for hypertrophy, but I know I enjoy doing them. It's a good way to wind up a lift.


    Bench Press:
    95x5
    115x5
    140x6
    155x6
    140x19 -- 8+4+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    140x6
    160x6
    140x20 -- 8+4+4+4, Rest-Pause

    BB Row:
    95x5
    115x5
    140x6
    160x6
    140x20 -- 8+4+4+4, Rest-Pause

    Overhead Press:
    50x5
    65x5
    75x6
    85x5
    75x20 -- 8+4+4+4, Rest-Pause


    Accessories:
    Pullups, bodyweight: 8 + 8 + 8
    Chinups, bodyweight: 9 + 9

    Stiff-legged Deadlifts, 140 lbs, myo-reps: 12 + 5 + 5 + 5 + 5


    Overall, a good night. Tired myself out, but in a good way.
    I'm out, standing in my field.

    65 and still a newbie.
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  8. #38
    Humble Megalomaniac ElrondHubbard's Avatar
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    And now on to Tuesday night, Deadlift night. The deadlifts actually are feeling a bit light, and part of me wants to ramp them up faster, and part of me is urging patience. It's like having the angel on one shoulder and the devil on the other, both arguing at each other across me. Another one I'll just have to play by ear until I go deaf, I suppose!



    Incline Bench:
    90x5
    110x5
    125x5
    110x21 -- 9+5+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    140x6
    140x6

    [b]Overhead Press:[b]
    50x5
    65x5
    75x5
    85x5
    75x20 -- 8+4+4+4, Rest-Pause

    Deadlift:
    140x5
    155x5
    185x5
    205x6

    Accessories:
    Pullups, bodyweight: 8 + 8 + 8
    Chinups, bodyweight: 9 + 9

    Pushups w/grip handles, Rest-Pause: 42 + 10 + 10


    So far, for the first two days of this week, my total working volume on the main lifts has increased over 3,000 pounds compared to just last week, and Thursday looks like it will be a jump as well. I didn't expect the improvement would be this good. After I restarted training following my throat cancer 2 1/2 years ago, it took me well over a year to get to this point in total volume, although the weights themselves were heavier.

    I'm leaning towards staying on this particular cycle for about 12 weeks, and then switching over to a more strength based effort, with a little less volume and more emphasis on greater weight. That will be its own experiment.
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  9. #39
    Humble Megalomaniac ElrondHubbard's Avatar
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    These things are starting to move fast. Week 4 ended last night, Thursday. Another significant jump in total volume, although only a slight increase in absolute weight. Next week most of the weights will increase a little more, which might hold the volume back. Time will tell.

    Once again, it felt good. The rest-pause sets are definitely fatiguing, but not so much that I can't recover. I had energy left for a decent batch of accessories. And I slept really well afterwards!


    Bench Press:
    95x5
    115x5
    140x6
    155x6
    150x6
    140x22 -- 9+5+4+4, Rest-Pause

    Squat:
    95x5
    115x5
    140x6
    160x6
    155x6
    140x20 -- 8+4+4+4, Rest-Pause

    BB Row:
    95x5
    115x5
    140x6
    160x6
    160x6
    140x23 -- 9+5+5+4, Rest-Pause

    Overhead Press:
    50x5
    65x5
    75x6
    85x6
    85x6
    75x20 -- 8+4+4+4, Rest-Pause


    Accessories:
    Pullups, bodyweight: 8 + 8 + 8
    Chinups, bodyweight: 9 + 9

    Stiff-legged Deadlifts, 140 lbs, Myo-reps: 13 + 5x4

    DB Lateral Raise, 15 lbs, Myo-reps: 10 + 5x3

    Pushups w/grip handles. Rest-Pause: 43 + 10x3

    I'm sure there are some things I could do to optimize my workout, and things I could do better. But ther's something to be said for simply enjoying what you're doing. It's been a while since I enjoyed training this much, and I've always enjoyed it. I'm looking forward to Sunday.
    I'm out, standing in my field.

    65 and still a newbie.
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  10. #40
    Registered User tblodg15's Avatar
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    Awesome to see this and Dave you are one tough guy!

    I have not been on the board at all lately and since I had not received any email notifications on my phone from your journal I assumed you were not able to start back up yet. Then it dawned on me that you may have started a new one and now that I made time to come on here and look I see that's what you did.

    Very glad to see you are back at it, very inspirational!
    Bodybuilding is much more than an hour in the gym a few days a week---it's a lifestyle that changes all your perceptions about how to live, eat, and rest. It feeds the mind as much (and sometimes more so) than the body.
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  11. #41
    Bigger Badder Bama bamazav's Avatar
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    Originally Posted by ElrondHubbard View Post

    I'm sure there are some things I could do to optimize my workout, and things I could do better. But ther's something to be said for simply enjoying what you're doing. It's been a while since I enjoyed training this much, and I've always enjoyed it. I'm looking forward to Sunday.
    This is so important. Training is more effective and consistent when we are enjoying it.
    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. #42
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    I'm sure there are some things I could do to optimize my workout, and things I could do better. But ther's something to be said for simply enjoying what you're doing. It's been a while since I enjoyed training this much, and I've always enjoyed it. I'm looking forward to Sunday.
    That's awesome Dave. You're resilient . . . that's for sure!

    I heard someone say that he could make anyone happy. All that was needed is to take everything away from someone for a few days and THEN give it all back. Maybe in some way you're living proof of that.
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  13. #43
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    That's awesome Dave. You're resilient . . . that's for sure!

    I heard someone say that he could make anyone happy. All that was needed is to take everything away from someone for a few days and THEN give it all back. Maybe in some way you're living proof of that.
    Geez, I hope that's not the secret! I don't think it's so much being given it all back, but taking it all back. I can look at it as a gift, but I can also look at it as something I've worked hard for and don't intend to let go of. There is something to be said for having a generally optimistic outlook. But then, being healthy and fit tends to increase one's optimism.

    It's a virtuous cycle.
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  14. #44
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    Looks like things are continuing to move along nicely. Those rest pause sets sound tough! They must be helping tremendously with your progress. I love the comment you made about just enjoying what you're doing. To me, that is better than having a monster session or setting a new PR. If one can find pleasure and satisfaction in the mundane work of just going through the motions, those PR's and monster sessions are that much more enjoyable.
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    Originally Posted by ElrondHubbard View Post
    I don't think it's so much being given it all back, but taking it all back.
    How about "given the opportunity" to get it back, because with you, success is assured
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  16. #46
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by TM79 View Post
    Looks like things are continuing to move along nicely. Those rest pause sets sound tough! They must be helping tremendously with your progress. I love the comment you made about just enjoying what you're doing. To me, that is better than having a monster session or setting a new PR. If one can find pleasure and satisfaction in the mundane work of just going through the motions, those PR's and monster sessions are that much more enjoyable.
    Well, it's more than just the motions. It's the music and the almost zen-like experience of challenge and accomplishment. It's going at my own pace using my own plans pursuing my own goals in my own home, without deadlines or having to meet anybody's expectations but my own. I definitely feel free when I'm lifting.

    I feel the same way about hiking, stargazing, and gardening, so there's no conflict with any of those. I just get to lift more often than the other things.
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  17. #47
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    How about "given the opportunity" to get it back, because with you, success is assured
    Bingo!

    Success isn't assured, but to a certain extent, it's expected... But there's always that little background of uncertainty that helps make it feel a little adventurous.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Before I forget (and before I go to bed), I need to post the Sunday night workout, the beginning of Week 5 of my new routine. I upped the weight another 5 pounds for three of the lifts, and man did that feel heavy! That meant my reps were down a little, and my overall volume was slightly less than last week. Totally ok, I knew my previous rate of progress was unsustainable. I'll get the reps back up, then add more weight, and then, etc. I even felt a tiny bit sore today!

    Well, part of that soreness was residual, and it may also be part of why the weights felt extra heavy. I had to get 4 vaccinations on Friday (expensive buggers too, don't know if the insurance will even cover them yet) to compensate for the loss of my spleen. Two in each arm, one of which was easy and painless, the other painful right away, which only got worse over time. Saturday I could barely lift my arms, they were very sore. Sunday night the soreness and stiffness had faded, but they were still in the background. Even now there's some residual pain and tenderness in my right deltoid. I need to get boosters for one of them in 4 weeks, and for two others in eight weeks, then every 5 years. At least one of them is one and done, but it wasn't the painful one!

    Morning weight, 158.8 pounds.


    Bench Press:
    95x5
    115x5
    145x6
    160x6
    145x15 -- 8+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    145x6
    165x6
    145x20 -- 8+4+4+4, Rest-Pause

    BB Row:
    95x5
    115x5
    145x6
    165x6
    145x20 -- 8+4+4+4, Rest-Pause

    Overhead Press:
    50x5
    65x5
    75x6
    85x6
    75x20 -- 8+4+4+4, Rest-Pause


    Accessories:

    Pullups, bodyweight: 9 + 9 + 9
    Chinups, bodyweight: 10 + 10

    Stiff-legged deadlifts, 145 lbs, Myo-reps: 12 + 5 + 5 + 5 + 4

    DB Lateral raises, 15 lbs, Myo-reps: 12 + 5 + 5 + 5 + 5


    Didn't get to the pushups, I got off to a late start and was getting worn out. I was pretty happy to add a rep to each of the pullup/chinup sets. Looking forward to Deadlifts tomorrow!
    I'm out, standing in my field.

    65 and still a newbie.
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  19. #49
    t-rex arms Jdizzlean's Avatar
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    thanks for sharing this w/ me, gonna start day 2 tomorrow. i lost a lot of strength from my surgery as well, more than i had thought i would, and it's been slow progress getting it back, but there has been progress.
    my workout blog: https://forum.bodybuilding.com/showthread.php?t=177584181&p=1588523911#post1588523911
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Jdizzlean View Post
    thanks for sharing this w/ me, gonna start day 2 tomorrow. i lost a lot of strength from my surgery as well, more than i had thought i would, and it's been slow progress getting it back, but there has been progress.
    My pleasure, man. You've come a long way, and you've stayed committed. You'll do just fine.
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  21. #51
    Still Pounding! TM79's Avatar
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    Solid work in that last session. Reading your description of your sessions (your last response to me), it reminds me of how much I miss what you're describing, and how I am definitely just going through the motions right now. I can't even think about putting on loud music and even try very intently to set the barbell down without making more than a small tap as we have a sleeping baby in the house. I would be enamored to do what you're describing. Ha ha... Maybe once or twice per year I'll get a session in, while I'm not dragging from being sleep deprived and when nobody else is in the house. It is probably the most fun I have all year. The music is on and loud and I just have a blast out there.
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by TM79 View Post
    Solid work in that last session. Reading your description of your sessions (your last response to me), it reminds me of how much I miss what you're describing, and how I am definitely just going through the motions right now. I can't even think about putting on loud music and even try very intently to set the barbell down without making more than a small tap as we have a sleeping baby in the house. I would be enamored to do what you're describing. Ha ha... Maybe once or twice per year I'll get a session in, while I'm not dragging from being sleep deprived and when nobody else is in the house. It is probably the most fun I have all year. The music is on and loud and I just have a blast out there.
    Having a baby in the house changes everything. I'm not sure if my workouts could survive that!
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  23. #53
    Humble Megalomaniac ElrondHubbard's Avatar
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    I have a Tuesday night workout to report: midpoint of week 5. As on Sunday, I added some weight. The Incline press felt heavier than I expected, the deadlifts are still feeling light. I'm sure I'll be adding to them faster than the other exercises. Still, Tuesday is "Light" day.

    The pullups and pushups also went pretty well!

    Incline Bench:
    90x5
    110x6
    130x5
    110x20 -- 9+4+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    145x6
    145x6

    Overhead Press:
    50x5
    65x5
    75x6
    85x6
    75x20 -- 8+4+4+4, Rest-Pause

    Deadlift:
    140x5
    165x6
    190x6
    210x6

    Accessories:

    Pullups, bodyweight: 9 + 9 + 9
    Chinups, bodyweight: 10 + 10

    Pushups w/grip handles, Rest-Pause: 45 + 10 + 10 + 10 + 10


    I like the way the pullups and chinups are moving. If this keeps up, I should be able to start adding weight to them in a few weeks.
    Last edited by ElrondHubbard; 01-24-2020 at 11:14 PM.
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  24. #54
    Humble Megalomaniac ElrondHubbard's Avatar
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    Finishing out Week 5 Thursday night. The week started a bit slow on Sunday, since my volume totals were a little less that night than they had been the previous Sunday. But I made up for it over the next two workouts, a little surprisingly so considering the increased weight, and ended up with about 1900 pounds more weight moved this week than last. It's been a productive week and Thursday was a productive night. It sets me up well for Week 6 starting Sunday.


    Bench Press:
    95x5
    115x5
    145x6
    160x6
    160x6
    145x22 -- 8+4+4+3+3, Rest-Pause

    Squat:
    95x5
    115x5
    145x6
    165x6
    165x6
    145x22 -- 9+5+4+4, Rest-Pause

    BB Row:
    95x5
    115x5
    145x6
    165x6
    165x6
    145x23 -- 9+5+5+4, Rest-Pause

    Overhead Press:
    50x5
    65x5
    75x7
    85x7
    85x6
    75x22 -- 9+5+4+4, Rest-Pause


    Accessories:

    Pullups, bodyweight: 9x3
    Chinups, bodyweight: 10x2

    Stiff-Legged Deadlifts, 145 lbs, Myo-reps: 13 + 5x4

    DB Lateral Raises, 15 lbs, Myo-reps: 12 + 5x4

    Pushups, Rest-Pause: 45 + 10x4



    Next week I'll increase the weight on OHP and Deadlift, everything else I'll try to add reps to.
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  25. #55
    Still Pounding! TM79's Avatar
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    Solid work in here! Very strong on those pull-ups. Any time you are getting up to double digit sets on those you are doing something right. The rest of your weights/reps are moving along nicely. Keep up the great work!
    All-Time PR's and Info:
    M, 5'10", 175 lb
    Powerlifting: Squat: 315, Bench: 255, Deadlift: 420
    Running: 5K: 22:46, 10K: 49:49, 15K: 1:28:08, 13.1: 2:03:00
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  26. #56
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by TM79 View Post
    Solid work in here! Very strong on those pull-ups. Any time you are getting up to double digit sets on those you are doing something right. The rest of your weights/reps are moving along nicely. Keep up the great work!
    Thanks, I'm certainly pleased, and pleasantly surprised, by the way things are going. I have to acknowledge, though. That I'm a few pounds lighter than I was when I was doing a few more reps a few months back. It's heading in the right direction, though.
    I'm out, standing in my field.

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    Humble Megalomaniac ElrondHubbard's Avatar
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    Another week, another starting out post. Sunday began Week 6, continuing the slow but steady progress. I held the weights the same as last week, except for the Overhead Press, to which I added 5 pounds to the maximum, and finally got a chance to break out the micro-weights, to add 2 pounds to the bar for the intermediate set. I could definitely feel the difference. On the other exercises, I tried to add a rep to each working set, and for the most part, I succeeded. A good night for the main lifts, and a good night for accessories.

    Morning weight: 159.0 pounds. In the 11 weeks since I bottomed out at 150, I've put on 9 pounds. It's not all been muscle from the weights, since 5 of it came before I started lifting again, but that means only 4 pounds in the six weeks since I got back into it. Either way, I consider that a pretty good rate of weight gain, although I don't want to let myself get too heavy.


    Bench Press:
    95x5
    115x5
    145x7
    160x7
    145x19 -- 8+4+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    145x7
    165x7
    145x22 -- 9+5+4+4, Rest-Pause

    BB Row:
    95x5
    115x5
    145x7
    165x7
    145x22 -- 9+5+4+4, Rest-Pause

    Overhead Press:
    50x5
    65x5
    77x7
    90x6
    77x20 -- 8+4+4+4, Rest-Pause


    Accessories:
    Pullup, bodyweight: 10 + 10 + 10
    Chinup, bodyweight: 11 + 11

    Stiff-Legged Deadlift, 150 lbs, Myo-reps: 13 + 5x4
    DB Lateral Raise, 15 lb dbs, Myo-reps: 13 + 5x5
    Pushup w/grip handles, Rest-Pause: 45 + 5x10


    Definitely weary when it ended, but in a good way. Looking forward to Deadlift Tuesday!
    I'm out, standing in my field.

    65 and still a newbie.
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  28. #58
    Humble Megalomaniac ElrondHubbard's Avatar
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    Had a successful Tuesday night workout, midpoint of week 6. The one challenge would have been the Inclined Press, which I only managed 5 reps at the top weight last week, but added a rep for 6 this time around. I also added 5 pounds and a rep to the deadlift, but it's still a bit arbitrarily light. So overall, just another incremental load increase which I hope will serve me well further on down the line.



    Incline Bench:
    90x5
    110x7
    130x6
    110x22 -- 9+5+4+4, Rest-Pause

    Squat:
    95x5
    115x5
    145x7
    145x7

    Overhead Press:
    50x5
    65x5
    77x7
    90x6
    77x20 -- 8+4+4+4, Rest-Pause

    Deadlift:
    140x5
    165x7
    190x7
    215x7


    Accessories:
    Pullups, bodyweight: 10 + 10 + 10
    Chinups, bodyweight: 11 + 11

    Pushups w/grip handles, Rest-Pause: 46 + 10 + 10 + 10 + 10 + 10



    On to Thursday, and the slow climb continues!
    I'm out, standing in my field.

    65 and still a newbie.
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  29. #59
    Humble Megalomaniac ElrondHubbard's Avatar
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    Thursday night was intense! I successfully added a rep to most of my working sets, and a rep or two to the clean-up rest-pause sets. It made for a huge jump in my total volume compared to last week, and left me feeling a bit sore and very pumped. Good thing I have a couple of recovery days! Nice ending to Week 6.

    Accessories were also intense. I added a 3.5" platform under my feet for the pushups, which changed my mechanics just enough to make it harder. I couldn't do as many as I expected, but I sure felt it in my chest.



    Bench Press:
    95x5
    115x5
    145x7
    160x7
    160x7
    145x24 -- 9+4+4+4+3, Rest-Pause

    Squat:
    95x5
    115x5
    145x7
    165x7
    165x7
    145x25 -- 10+5+5+5, Rest-Pause

    BB Row:
    95x5
    115x5
    145x7
    165x7
    165x7
    145x24 -- 10+5+5+4, Rest-Pause

    Overhead Press:
    50x5
    65x5
    77x7
    90x7
    90x7
    77x24 -- 10+5+5+4, Rest-Pause


    Accessories:
    Pullup, bodyweight: 10+10+10
    Chinup, bodyweight: 11+11

    Stiff-Legged Deadlift, 150 lbs, Myo-reps: 14+5+5+5+5+5

    Lateral DB raise, 15 lbs/side, Myo-reps: 13+5+5+5+5+5

    Pushups w/grip handles, toes raised 3.5", Rest-pause: 40+10+10+10+10


    On Sunday I'll increase the weight on a couple of the lifts, which I'm sure will suppress the reps.
    I'm out, standing in my field.

    65 and still a newbie.
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    JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000) JohnButz has much to be proud of. One of the best! (+20000)
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