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Post by Ryan on Apr 25, 2017 7:43:58 GMT -5
It's great to hear about your deads moving so well. Thanks Woody. And who'd a thunk.....you need more rest as you age. A novel idea, right? lol I think the problem is that I've been so used to living by the mantra of "outwork everyone and you'll outperform everyone" that I forgot that there's diminishing returns to this as you get older. Otherwise, pro athletes would play until they're social-security aged. Now maybe I'm oversimplifying why pulling is going in the right direction for me, but this is really the only thing I can put my finger on.
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Post by 3speed on Apr 25, 2017 8:03:05 GMT -5
I think you're on the right track. It took me from '87 till '91 to get my deadlift from a starting level of 275 to 500 deadlifting heavy every week and I was stuck there. Fred Hatfield told me to start lifting once every 10-14 days. Over the next 17 months, I went from 500 to 711.
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Post by Ryan on Apr 25, 2017 12:47:23 GMT -5
Squat (volume day)
*written as setsXreps*
Squat 3x6 355lbs Front Squat (landmine) 3x8 90,115,140lbs Romanian DL BB 3x8 225lbs Hamstring curls (prone) 3x10 85,90,100 Abductor/Adductor Machine again 2x12 each (abduct, adduct) 75,90,100 for abductor, 75,90 for adductor
This was a beating....a beating.
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Post by Ryan on Apr 28, 2017 7:50:33 GMT -5
Bench Wk6 (volume day)
Warmed up to paused single of 315
Work: 250x8 (3 sets)
Unilateral LM standing presses: 70x15 90x12 115x10
(switched to double arm) 135x8 160x8
Triceps cable push-downs (kg):
43.5x12 67.5x10 ~80x10
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Post by Ryan on May 3, 2017 7:51:25 GMT -5
Was out of the gym Sat-Mon due to college campus tours with my son, but got back in the gym yesterday.
Squat 5/2 (volume)
Warmed up to 405 single beltless
Work: 225x10 (3 sets)
*Also did some quad extensions and abductor & adductor work. Just wanted a good work-capacity-focused session after coming off 3 days of no resistance work.
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Post by Ryan on May 5, 2017 15:27:54 GMT -5
From Wed 5/3
Bench Wk7 (main day)
Warmed up to 330 paused single
Work: 300x3 (5 sets)
Incline DB: 100x10 100x8 100x6 <-- nothing left at this point
Standing Military Press DB: A couple of short sets, very little left in the anterior delts at this point. Even tried some drop sets, but they just didn't wanna work anymore.
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Post by Ryan on May 5, 2017 15:30:42 GMT -5
Bench Wk7 (volume day)
Warmed up to 315 single
Work: 255x8 (3 sets)
CGBB: 235x3x3
Triceps Cable pushdowns: 100x12 138x10 160x10
*Moobs were incredibly cranky today in a way I don't ever recall. Possible that it's because I'm running on a short week and just benched two days ago. Not sure.
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Post by Ryan on May 8, 2017 10:21:51 GMT -5
5/6 Deadlift
And moving further north on the DL, things continue without incident. Warmed up to 500 double and 560 single.
Work: 475x3 (3 sets) 405x5 (3 sets)
*Been having some cervical disc degeneration disease problems unrelated to PLing so I needed to take it easy and call an end to the session while still ahead, but this was a solid training in my books. Only thing I’d change is maybe some more volume (obviously) but I’ll get to that in the coming weeks. For now, I’ll continue to roll around like a pig in poo about being able to venture back into this weight range and be able to report on it injury-free!
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Post by Ryan on May 9, 2017 7:59:30 GMT -5
Bench Wk8 (main day)
Warmed up to 340 paused single <-- this was a little sticky in the middle but finished.
Work: 305x3 <-- got two solid sets of this, then could only get 2 on 3rd set 300x2 <-- dropped to this weight and completed final 2 sets but even this wasn't a gimme
Incline DB: 100x6 (3 sets) <-- these are the heaviest dumbells they have/ It's a YMCA, so.....
Finished w/various triceps work amounting to about 8 or 9 sets @an avg of 8 reps per.
*This was an "ok" bench training, but it's worth noting that my neck's been problematic in ways even I'm not accustomed to and prevented me from really digging into the bench with my traps, and even caused some mid-set tightness in my rear left delt. So I guess with that considered, it's not a bad bench session when you're able to move near maximal weight at only about 80% physical capacity. lol
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Post by Ryan on May 10, 2017 7:37:16 GMT -5
5/9 Squat (volume squat day)
Warmed up to 405x2
Work: (limited breaks between sets) 365x5 345x5 325x5 315x5 275x5 225x5 135x6 barx10
Despite relatively pedestrian poundage, this was a grueling training.
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Post by Ryan on May 13, 2017 15:59:54 GMT -5
5/11 Bench Wk8 (volume day)
Warmed up to 315 single
Work: 225x5x5 all reps paused for 2ct
Incline BB: 235X4, 240X4X2
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Post by Ryan on May 13, 2017 16:01:37 GMT -5
5/13 Squat (main day)
Warmed up to 465
Work: 445x3 (5 sets) Pause Squats: 385x3x3
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Post by Ryan on May 16, 2017 10:17:01 GMT -5
Bench, Wk9 (main day)
Warmed up to 325 single
Work: 280x5 (3 sets) Incline DBs: 100'sx5 (3 sets, all reps paused) <-- this was not optimal but 100s are the heaviest DBs they have at this place.
*A few sets of cable push-downs to finish things off, including a few drop sets.
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Post by Ryan on May 18, 2017 7:32:06 GMT -5
5/17 Squat (volume)
Warmed up to 405x3
Work: 375x4x4 all reps w/2ct pause
Harder than it looks on paper and no knee sleeves today; belt only, which wasn't by design. Just forgot the sleeves in my wife's car.
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Post by Ryan on May 19, 2017 21:00:25 GMT -5
Bench Wk9 (volume day)
Warmed up to 315 single
Work: 260x5 (6 sets)
Aaaaand that was it. Solid session and no need for a whole lot of other nonsense.
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Post by Ryan on May 21, 2017 13:49:03 GMT -5
5/20 Deadlift
Warmed up to 500x3
Then 570 single
Work: 500x2 (6 sets, minima breaks between).
Pulling twice a month is working to keep me fresh and not beat up. Not planning on changing anything.
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Post by Ryan on May 23, 2017 9:45:49 GMT -5
5/22 Bench Wk10 (Main day)
Warmed up to 330 single
Work: 290x3 (5 sets)
Incline BB: 235x4 245x4 275x2 <-- moved grip in because left anterior delt got a little tight during 2nd set, so this was meant to be a test single. Felt much better w/narrower grip, so I doubled it and called it a day.
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Post by Ryan on May 24, 2017 8:48:55 GMT -5
5/23 Squat (volume day)
Warmed up to 405 single
Work: 315x5x5
Very quick and simple, effective. All reps felt like carbon copies of each other, cadence was good, technique felt solid. Good session.
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Post by Ryan on Jun 5, 2017 14:07:44 GMT -5
I benched 350 and then 355 today both with competition-length pauses.
This marked the end of another 12 week Gillingham cycle, and another 10lbs to my bench.
I have now, over the last 12 months, added approx 20lbs to my bench.
By far the best and most triumphant bench session of my life, and easily the most productive 12wk cycle I've run to date.
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Post by treders on Jul 23, 2017 15:23:35 GMT -5
Well done on your Bench Ryan 20lbs over 12 months is great going for an experienced lifter very impressive I've just successfully completed my second 12 Gillingham cycle although i did miss the odd rep during the work sets which isn't good. I'm taking a week off now and trying to decide if i should do another 12 week Gillingham cycle or to do one cycle of the Russian Squat routine for bench which is a 9 week cycle for a change of pace.....Any advice would be gratefully received as always ie should i just stick with what i've been doing ?
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Post by Ryan on Oct 4, 2017 15:27:15 GMT -5
Squatted 500 today below parallel for the first time in over a year, and with a wonky knee and loose belt, so while it's not a PR, it still represents a step back into rarified air for me that I wasn't sure I'd ever return to.
Now, I just need to focus on getting this patellar tendinosis worked out and start peaking for the d@mn meet!
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Post by osu122975 on Oct 4, 2017 16:07:26 GMT -5
How far out are you? How bad is the tendonitis?
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Post by Ryan on Oct 4, 2017 16:21:13 GMT -5
9 weeks out, 7.5 on a scale of 1-10 for intensity, 9.5 out of 10 on a scale of consistency (meaning it almost never goes away).
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Post by osu122975 on Oct 4, 2017 16:26:13 GMT -5
I'd say do what you can to reduce the amount of volume on the knee; maybe 1-2 reps less per set depending on the weight during warm ups.
Does it bother you when you pull? Even if its just a little bit...??
Might wanna wrap your knees for a while if you don't already. It'll keep those knees tighter for sure.
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Post by Ryan on Oct 4, 2017 16:28:15 GMT -5
No pain pulling at all, but it's pretty sensitive setting up my arch on the bench too. Figures, right before the meet....
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