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Post by 3speed on Nov 2, 2015 20:40:21 GMT -5
Woody, you're a class act. It was great meeting you. I certainly enjoyed our interactions. I hope to do it again. Thank you sir. I enjoyed meeting you. I honestly wish we had found more time to talk - maybe dinner or something. The event is always the meet and it seems there's never enough time to catch up with old friends and get to know new ones. Hopefully, next time...
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Post by treders on Nov 3, 2015 13:15:03 GMT -5
Brilliant result 3speed well done and keep up the great work :-)
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Post by 3speed on Nov 4, 2015 21:10:22 GMT -5
Brilliant result 3speed well done and keep up the great work :-) Thank you.
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Post by 3speed on Nov 4, 2015 21:11:32 GMT -5
Tuesday 11/3/15
Bench 135 X 8 185 X 6 225 X 5 255 X 3 285 X 2, 2, 2
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Post by 3speed on Nov 4, 2015 21:14:54 GMT -5
Wednesday 11/4/15
Bench 135 X 8 185 X 6 245 X 4, 4, 4, 4
Stiff Leg Deadlift 135 X 10, 10, 10, 10, 10
I have found that the best way for me to rehab an injured muscle is very high total reps with light weight done on a daily basis as soon as I can handle it. SLDL is the best hamstring exercise I know of. I will be ramping the reps up a bit.
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Post by Ryan on Nov 4, 2015 21:36:58 GMT -5
Wednesday 11/4/15 Bench 135 X 8 185 X 6 245 X 4, 4, 4, 4 Stiff Leg Deadlift 135 X 10, 10, 10, 10, 10 I have found that the best way for me to rehab an injured muscle is very high total reps with light weight done on a daily basis as soon as I can handle it. SLDL is the best hamstring exercise I know of. I will be ramping the reps up a bit. Throw some good mornings in there too if you get bored. They have actually been good for me hamstring-wise, anyway.
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Post by 3speed on Nov 5, 2015 19:54:24 GMT -5
Thanks Ryan.
Thursday 11/5/15 Bench 135 X 8, 8 185 X 6 225 X 5 265 X 3 295 X 1, 1, 1
SLDL 135 X 15, 15, 15, 15, 15
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Post by 3speed on Nov 7, 2015 8:58:48 GMT -5
Friday 11/6/15
Bench 135 X 8, 8 185 X 6 225 X 5x5 I've been concentrating more this week on "feeling" the movement than just simply performing the rep as quickly as possible. I must admit that it is a little addictive. I find myself thinking about my nest session as I go through my day. The most surprising part for me, though, is that my left shoulder which has been hurting me most of this year and I really wasn't sure could handle the frequency has felt better with each day. Both shoulders actually feel more "solid". I think I'll continue this little experiment for a couple more weeks and then adjust as necessary.
SLDL 135 X 20, 20, 20, 20, 20
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Post by 3speed on Nov 10, 2015 6:46:36 GMT -5
Monday 11/9/15
Bench 135 X 8, 8 185 X 6 225 X 5 265 X 3, 3, 3, 3, 3
Front Squat 135 X 5, 5, 5 185 X 5 225 X 3, 3, 3, 3, 3
I know. I know. The bench was heavier than the squat. It's been a long time since I've done front squats. The plan-for now-is to squat 5-6 days per week alternating between front, high bar and low bar.
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Post by 3speed on Nov 10, 2015 21:01:18 GMT -5
Tuesday 11/10/15
Bench 135 X 8, 8 185 X 6 225 X 5 255 X 3 285 X 2, 2, 2, 2 225 and above paused.
High Bar Squat 135 X 5, 5 225 X 4 315 X 3 405 X 2 455 X 1 425 X 2, 2
Sumo Deads 455 X 1 510 X 5 Worked in with some guys on this - just the weight that was on the bar. Weight felt really light but felt a twinge in my hamstring on the 5th rep and shut it down. Uncooperative hamstrings suck!
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Post by 3speed on Nov 15, 2015 17:54:23 GMT -5
My wife had short notice surgery on Wednesday so I bagged the rest of the week - back at it this week.
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Post by Cormac on Nov 16, 2015 8:16:35 GMT -5
I hope everything is o.k and your wife is feeling better.
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Post by dbunch on Nov 16, 2015 9:56:46 GMT -5
Family first, My thought are with you and yours.
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Post by 3speed on Nov 16, 2015 10:11:05 GMT -5
Thank you gentlemen.
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Post by Ryan on Nov 16, 2015 10:29:16 GMT -5
yes, hope all's well and that she has a speedy recovery!
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Post by 3speed on Nov 16, 2015 19:08:02 GMT -5
Thank you Ryan.
Thankfully, she's tougher than I am and recovering well.
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Post by 3speed on Nov 18, 2015 22:01:23 GMT -5
Wednesday 11/18/15
I don't know what I was thinking trying to run a 5 day per week program. I can rarely keep something similar to a 3 day schedule which is what I'm going back to for now. It gives me some flexibility in when/how I get the work in. I prefer 3 days spread over 5 with 2 days of rest before starting again but I take what I can get.
High Bar Squat - to warm up 135 X 5, 5 225 X 4 Low Bar Squat 225 X 4 315 X 3 405 X 2 485 X 5 singles
Bench 135 X 5, 5 185 X 4 235 X 3 285 X 5 singles Every rep above 135 paused and very explosive.
Short. Sweet. Done!
The plan for the next few weeks is to try to get 3 sessions in per week - only 2 this week. 2 of them are planned to be squat and bench. The third is to be squat, bench and deads. My primary focus for the near future is to be my squat.
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Post by 3speed on Nov 21, 2015 15:46:51 GMT -5
Saturday 11/21/15
LB Squat 135 X 5, 5 225 X 4 HB Squat 225 X 4 315 X 3 405 X 2 455 X 2 495 X 1 515 X 1 475 X 5, 5, 5 <--3rd set was much easier than 2nd. Almost did more but gym was closing soon - no time.
Bench 135 X 5, 5 185 X 4 235 X 3 265 X 6, 6, 6, 6
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Post by JK-ice on Nov 21, 2015 18:41:10 GMT -5
Always amazing to see someone as dedicated to lifting at your age. Especially the injuries that you have had to fight through and still lift, hopefully you can keep your hamstring healthier than before. Awesome how the high bar squats helped your shoulder very much in the long run and helped you bench pain free. Hope to see you break that WR when you can pull at your best.
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Post by 3speed on Nov 21, 2015 20:42:06 GMT -5
Thank you Joel. I'm actually quite surprised you took the time to read back through my log.
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Post by treders on Nov 22, 2015 18:36:37 GMT -5
Just catching up......sorry to read that your wife needed surgery but also glad to read that recovery is going well :-)
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Post by 3speed on Nov 26, 2015 9:47:39 GMT -5
Wednesday 11/25/15
Sumo Deadlift 135 X 5, 5 225 X 4 315 X 3 405 X 2 495 for 5 singles I appear to have lost my sumo mojo. 2 weeks ago, I pulled 510 for a ridiculously easy 5 reps just playing around. The plan today was to work up to 605 and then do a few backoff sets. Gravity had other ideas. The first 495 almost didn't leave the floor and each successive one got harder - I was really struggling by the 5th one. I haven't really trained sumo in several months and something that has been like second nature to me for 20 years just didn't feel right. Even though deadlift isn't my focus right now, I see some extra sumo practice in my near future.
Bench 135 X 5, 5 185 X 4 225 X 3 265 X 5 295 X 3, 3, 3, 3, 3, 3 <--All reps paused, crisp and explosive. Good session.
HAPPY THANKSGIVING to all.
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Post by 3speed on Nov 28, 2015 15:34:40 GMT -5
Saturday 11/28/15
HB Squat 135 X 8 225 X 8 315 X 5 405 X 2 455 X 1 505 X 1 <--A very nice PR 405 X 3, 3 Weight felt very heavy when I started, but I kept remembering the words of John Broz - "Your body will lie to you".
Bench 135 X 8, 8 185 X 10 225 X 10, 10, 10
Sumo Deads 135 X 10 225 X 8 315 for 8 singles <--just working on getting the "feel" of the movement back.
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Post by 3speed on Nov 30, 2015 22:22:10 GMT -5
Monday 11/30/15
HB Squat 135 X 8, 5 225 X 5, 5 315 X 3, 3, 3 These were just to warm up for deads.
Bench 135 X 8 185 X 5 225 X 5 255 X 2 285 X 2 305 X 3, 3, 3, 3, 3 Paused and explosive.
Sumo Deads 260 X 5 350 X 3 440 X 2 490 X 1 Popped right up 540 X 1 " " 590 X 1 <--Nice and smooth I was more than a little concerned about my deads after last week. I needed this day more mentally than physically. The only thing I can even remotely consider blaming last week on is the fact I didn't warm up with squats before deadlifting. I did kettlebell swings but it must not have been enough. It was actually the first time in several months I did deads without the squats.
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Post by 3speed on Dec 2, 2015 21:25:37 GMT -5
Wednesday 12/2/15
HB Squat 135 X 5, 5 225 X 5, 5 315 X 5 405 X 5, 5, 5 This was easier than Saturday. Although my high bar squat is more than 100 lbs behind my low bar, it is about where my low bar was to start this year and moving up quickly. I'm really liking this because there is a direct carryover from my HB to my LB.
CG Bench 135 X 5, 5 185 X 5 225 X 5 255 X 5, 5, 5
A whole bunch of leg extensions and SLDLs.
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