Hit 63 yrs old strong jacked & still natty

[charlievanriper]

restarting the other journal for Microcycle 2 for the ovr 35

Woke up and Crystal and I made this
Fresh homemade goodness Cajun Gumbo and fresh made Protien enriched bread
Laissez les bons temps rouler



Enjoying some Gumbo on this Beautiful Saturday

then I hit the gym

EOW Week 7 Testing session- Slightly raised incline press 227.5x5
Started 225x2, 227.5x1 then filmed 227.5x5...
next 238.5x4



EOW Week 7 Testing session- Slightly raised incline press 238.5x4



EOW Week 7 Testing session- Slightly raised incline press 241.5x4



EOW Week 7 Testing session- Slightly raised incline press 250.5x1, followed by Slightly raised incline press 257.5x1



then failed with 268.5

Post session 2 more bowls GUMBO and a slice of Lemon Meringue Pie

[HomeGymChains]

Always impressive!
Best wishes on the new thread.

[charlievanriper]

Always impressive!
Best wishes on the new thread.

Where ya been, what happened thought you gave up on me like everyone does

[charlievanriper]

Day 1b Week 8 Microcycle 2
Legs / Back
Barbell Rows 4 set 13x135 Reverse grip rows 4 sets 9x135

Warmup doubles 95 to195

Then programing based off last max 202.5
Box Squats 75%=152.5 x 5-
85%=172.5x3-
90%=182.5x 2-
95%= 192.5x 1-
102% - 205x1



New max attempt 210.5x1,
New max attempt 220.5x1
New max #225x1



T-bar Row 123x8, 134x6 148x5 156x5, 167x3, 175x2, 184.5x2 filmed
Wide grip Pull-downs 95x12, 110x8, 130x6, 140x5, 145x3, 105x11
Leg Press 340x7, 405x3 / w/ calf press 340x10, 370x8
DB rows 65x12, 65x9 / DB curls 35x8, 45x6



now Grilling dinner chicken fish and broccoli with rice




tomorrow is pressing work have a great day

[JohnButz]

Nice work Bro! Strong T-Rows.

[charlievanriper]

Nice work Bro! Strong T-Rows.

Thx John I am pretty happy getting my squats back to 225 especially with my injuries and that Row felt dam good ... I want 5 plates which is a dam respectful 225
Slamming and jamming again today

[charlievanriper]

Alright Tuesday Day 2a week 8- Microcycle 2 pressing day
Today I ate about 11am

3 whole Organic pasture raised eggs, sautéed Organic Yukon potatoes with garlic, onions, peppers, half an Avacado Crystals homemade protein bread...



Day 2a week 8- pressing day starting weight 189.4
Mid High incline press
press
Warmups on Smith machine
145x3, 185x3, 195x2, 205x2, 215x1, 225x3,
NEW PR 235x1
Now outside for barbell work



Now outside for barbell work
Flat Bench A % Program - current 1rm at this angle 225.5
75%x6-170 / 85% x 3-192.5
90% x 2- 202.5 (actually did 205x5) / 95% x 1- 215
Now today's Max out attempts - 235x2, 245x1,


255x1 failed at 270
new max *top out .......255.
Added military press 155x3
90% 230 x 4 R/P- (got 3)
military press 155x3
80% x 6- 205x6
military press 155x3
65%165x11
military press 155x3



Added military press 155x3
90% 230 x 4 R/P- (got 3)
military press 155x3
80% x 6- 205x6
military press 155x3
65%165x11
military press 155x3

[Woody-5]

strong as hell pressing! I really need to unbury my incline bench and get it cleaned up & back into commission.
Are you doing the military press in between the bench sets? That's badass

Those eggs & yukon potatoes look so damn good, drooling on myself here.

[charlievanriper]

strong as hell pressing! I really need to unbury my incline bench and get it cleaned up & back into commission.
Are you doing the military press in between the bench sets? That's badass

Those eggs & yukon potatoes look so damn good, drooling on myself here.

Thx Woody, the main focus on this program idea concept is to run the 75% thru max out with limited rest then do the backoff sets and this is where I add the military or seated overhead presses depending on the day

[charlievanriper]

Woke to coffee then Grilled me a Grassfed Steak some eggs and sauteed Potatoes







There's life in the beef

then Training today

Day 2b Week 8
Legs / Back
Barbell Rows 2 set 12x140 / Reverse grip rows 2 sets 10x140
next
This is my target POA with my Goal numbers
Belt Squat - 140x6, 150x4, 160x3, 175x2, 180x1
90% max 167.5 for 4r
Alt
Wide grip Pull-downs for 5 sets-115x8
Then
Leg Press 5 sets 345, 405 w/ calf press 340, 375

beat today, no time for videos

Post Training Gumbo

[JohnButz]

Nice work Bro! Leg/Back session looked strong.

[HomeGymChains]

Where ya been, what happened thought you gave up on me like everyone does

No way! You’re my main inspiration.

I just haven’t been around much in the past two months due to family medical issues and then lots of travel and moving to set up TWO apartments. (More detailed sob story in my thread. I will finally be able to resume my own workouts next week.)

[charlievanriper]

No way! You’re my main inspiration.

I just haven’t been around much in the past two months due to family medical issues and then lots of travel and moving to set up TWO apartments. (More detailed sob story in my thread. I will finally be able to resume my own workouts next week.)

Thx Bro, Hoping everything is settling down and your okay. Glad to hear your going to get back training

[charlievanriper]

Day 3a week 8 - Pressing day Wakeup today 189 lbs Breakfast today ... fueling the day
a mexican bk feast



Day 3A - Week 8 Focus- Decline Press & box Squats POA



Day 3A - Week 8
Focus- Decline Press & box Squats
Bench A % Program
Warmups on Smith machine low incline
145x3,195x3, 215x3, 225x4
Flat bench 175x8
% Program based on new max 255
75% x 5- 192.5 / 85% x 3- 217.5
90% x 2- 230 /
95%- 242.5
adding box squats here
2 set x singles
100% 255
2 set x singles
new max attempts
2 set x singles
today's top out - ?
2 set x singles
*now
R/P 90% x 4-
85% x5= ? , 80% x4 = ? ,
65% x to fail
then
High incline 4 sets

Day 3A - Week 8 Focus- Decline Press 272.5



135, 155,
100% 255 (actual did 260 )
185, 195
Decline attempt 267.5x1 new over 62 PR
Box squats 225, 225
Now pr attempting 272.5x1 new over 62 PR
today's top out 272.5

Day 3A - Week 8 Focus- Decline Press & box squats 235 new over 62 Pr
245 is my best over 60 pre injury now I'm over 62 and this is 235 whoa



Day 3A - Week 8 Focus- Decline Press 65%-179x20r



90% 245x 4 r/p singles
85%-232.5x5 / 80%-218x6-
65%179x20 twice lol
Did 1st set 179 un filmed but decided to do it again, mostly because no one will believe I did 179 for reps after what I already did lol

Day 3A - Week 8 Post training meal Wild caught AHI Tuna seared on the grill with air cooked sweet potatoes



great day

[charlievanriper]

Friday Breakfast on the Grill
Steak and Eggs with cheese crisp & toast




Friday night Fish Tacos and Corona @ Mi Pueblo then Yogurt @yogurtini

[charlievanriper]

Well why should I believe anyone would respond to any actual INCREDIBLE accomplishments.. ESPECIALLY BY THE SHALLOW TINY LOSERS PEOPLE AND SOCIETY HAVE BECOME

[charlievanriper]

Today woke to a crisp 190.1 Put up some new Bathroom cabinets for my wife, bought a New Hammer Drill and repaired one of my yard gates, Ordered an Air sweeper unit to be installed in the house, Then hit my Training



Warmups on Smith machine
175x4, 185x4, 195x3, 205x2, 215x1, 225, 235
Now
Flat Bench A % Program max # 266
75%x6- / 85% x 3-
90% x 2- / 95% x 1-
Now today's Max out attempts
**top out today ........
90% x 4 R/P-
85% x 4-
80% x 6-
65% x
Then CGBP

todays highlights

Warmups on Smith machine
175x4, 185x4, 195x3, 205x2, 215x1, 225, 235
Now
Flat Bench A % Program max # 266
75%x6- 200/ 85% x 3-226.5
90% x 240- / 95% x 1-252.5
Now today's Max out attempts
260, 268.5 filmed, 275 New ovr 60 PR
**top out today ........275

DAY 1, WEEK 9 New Pr Ovr 60 -275



Back off sets based on new PR 275
90% x 4 R/P-247.5
85% x 4-235
80% x 6-220
65%- 179x20r



post training valentines day dinner for Crystal
steak shrimp and lobster tail

[LWW]

Good work, strong pressing, NICE protein you are eating right there!!!

[charlievanriper]

Good work, strong pressing, NICE protein you are eating right there!!!

thx bro, chasing a 3 plate over 60 bench and getting amazingly close

[charlievanriper]

Day 1b Week 9 Microcycle 2
Legs / Back
Reverse grip rows 4 sets 8x135
Then programing based off 235
So far
Cable Pull downs alt front & back 115x10, 115 backx8, front 115x8, back 115x8, front 115x6, back 115x6
Alt
Box Squats 75%= 175x 4
85%=200x2
90%= 211.5x 2
95%= 222.5x 1
100 % = 235x1, 10
Attempting- 240x1
New max = 240

Back box squats with chains 240



90%= x4 R/P singles
Then
T-bar Row START 125 - 180+
127x10, 137x8, 147x5, 157x5, 167x5, 175x4, 185.5

Back breaking a 4 plate T Bar row 185.5
185.5 probably more weight than I should have but then you can't shock a muscle into growth by doing a weight your capable of handling



finishing with

Leg Press 340x10, 370x10 , 405x11/ w/ calf press 340x15, 370x12, 380x10
Belt Squat - Today singles 135 to max
140x5, 155x2, 165x2, 175x2, 184x1 failed on 2nd
DB rows 65x14, 10
DB curls 35x10, 8,

Post Training meal



tomorrow will be either a focus on either low incline, Mid high incline or high incline all depends on how I feel tomorrow

[snailsrus]

Damn op good job! I hope I can keep up lifting like you! So far chitty arthritis I already am eligible for surgery but I can still lift ok!!

How long have you been lifting? Do you do anything special for your joints? Does your wife work out the same intensity?

[charlievanriper]

Damn op good job! I hope I can keep up lifting like you! So far chitty arthritis I already am eligible for surgery but I can still lift ok!!

How long have you been lifting? Do you do anything special for your joints? Does your wife work out the same intensity?

Thx for stopping in, Awesome to have you here. I have been lifting pretty much since HS, did not get serious till my around 1990 when I first got certified and started working as a trainer. Then started actually competing when I turned 50 and my first show was 2010. For joints ever since my shoulder injury yrs ago I take a curcumin supplement (about a 1000 mg a day) and a joint formula (this month I am trying out Oteo bi flex formula) so far I really like this, and a ton of fish oil lol..
Sadly Crystal doesnt hit anywhere near the level I push. Which is Okay she's trying which is good for me.

[Woody-5]

crushing some sweet numbers dude! kickass 275 bench! That 179x20 backoff is no joke either.
Love the intensity, hoping I'm still doing that at 62!

so jealous of the grill and all that good food, I'm drooling over myself right now haha

[charlievanriper]

crushing some sweet numbers dude! kickass 275 bench! That 179x20 backoff is no joke either.
Love the intensity, hoping I'm still doing that at 62!

so jealous of the grill and all that good food, I'm drooling over myself right now haha

Thx Bro gonna push some real crazy numbers today with Incline Press standard incline.. 225 was last week, today who knows

[charlievanriper]

THE ROAD TO AN OVER 60 3 PLATE (315) BENCH

Bench A % Program - current 1rm at a high incline angle 225
75%=170x6 / 85%-192.5 x 3-/
90%-202.5 x 2- / 95%-215 x 1-
100%-225x1
Now today's Max out attempts - 235x1,
New max *top out ........
90% x 4 R/P-
85% x 4-
80% x 6-
65% to fail



current 1rm at a high incline angle 225
75%=170x6 / 85%-192.5 x 3/
90%-202.5 x 2 / 95%-215 x 1
100%-225x1
Now today's Max out attempts - 235x1,
240x1,
and Now 245 NEW OVR 60 PR
New max *top out ........245



new max *top out .....245 NOW Back off sets based on new max
90% 220.5x4 R/P singles
85% 4x207.5
80% 6x195
65% 160x20 filmed

then pumped out 2 sets each kettlebell
rear, side laterals 15lbx25 r each



Day 2a week 9- pressing day incline press post training meal Pei Wei

[charlievanriper]

THE ROAD TO AN OVER 60 3 PLATE (315) BENCH

Bench A % Program - current 1rm at a high incline angle 225
75%=170x6 / 85%-192.5 x 3-/
90%-202.5 x 2- / 95%-215 x 1-
100%-225x1
Now today's Max out attempts - 235x1,
New max *top out ........
90% x 4 R/P-
85% x 4-
80% x 6-
65% to fail



current 1rm at a high incline angle 225
75%=170x6 / 85%-192.5 x 3/
90%-202.5 x 2 / 95%-215 x 1
100%-225x1
Now today's Max out attempts - 235x1,
240x1,
and Now 245 NEW OVR 60 PR
New max *top out ........245



new max *top out .....245 NOW Back off sets based on new max
90% 220.5x4 R/P singles
85% 4x207.5
80% 6x195
65% 160x20 filmed

then pumped out 2 sets each kettlebell
rear, side laterals 15lbx25 r each



Day 2a week 9- pressing day incline press post training meal Pei Wei

crazy insane day heading to bed way early lol

[charlievanriper]

While the World is freezing me I 'm grilling pork chops and chilling



While the World is freezing me I 'm grilling pork chops and chilling Heritage raised Pork chops, Organic Corn with Serrano, jalapeno peppers Organic Asparagus and Organic Grassfed sweet butter and a cheddar corn biscuit

[Woody-5]

sweet push on that 245, way to grind it out!
20 rep burnout set, holy hell, earning those post workout eats for sure!

always mirin the grill work

[charlievanriper]

sweet push on that 245, way to grind it out!
20 rep burnout set, holy hell, earning those post workout eats for sure!

always mirin the grill work

Thx Woody, Rocking Declines today

Day 3a- week 9 wake up weight 190.8-Pre Training meal Focus today on Declines
SHOOTING for 275 today

[charlievanriper]

Thx Woody, Rocking Declines today

Day 3a- week 9 wake up weight 190.8-Pre Training meal Focus today on Declines
SHOOTING for 275 today

Day 3a- Week 9
Bench A % Program Focus- Decline Press
Warmups on Smith machine low incline 145x5,190x3, 215x3, 225x2, 235x1, 240 failed
then

% Program based on new max 272.5
75% -205x5 / 85% -230x3 filmed/ 90% - 245x2- / 95% -258.5x1 (actual 260) filmed
Decline max attempt 275
today's top out 275
next
* 90% 247.5 x4-
Day 3A - Week 9 Focus- Decline Press 275 new Pr



Day 3A - Week 9 Focus- Decline Press 247.5x4

today's top out 275
next Back off sets
* 90% (made a mistake and forgot a 10pps and did 227.5x5 reps so I had to do 90% 247.5 again)
247.5 x4-filmed



Next
85% 233.75 / 80% 220 / 65% 180

Day 3A - Week 9 Focus- Decline Press final back off set 180x20r

85%233.75 x 5
80% 221.5x 8
Next
65%180x20r



Day 3a week 9 post training meal
Garden fresh omelet with bacon



Really pleased with Progress so far, feeling pretty Jacked and strong