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I haven’t been keeping up with my posts but this should bring me up to date Thursday, April 26, 2012 5/3/1 cycle 10 – week 3 Bench RC Warm-up 2x5@135 1x5@220 1x3@250 1x1@280 Notes: LoL – at least it was something. Not much to report. The last two day, I just turned off my alarm and slept in. I think I’m going to take that as a queue from my body that I need more rest and I don’t plan on doing much of anything this week. I really need to stop going to the gym in the afternoon. I can’t get past the need to show the young guys how to hit it. Saturday, April 28, 2012 5/3/1 Cycle 10, Week 3 Squats Squats 1x5@165 1x5@205 1x5@265 1x5@310 1x3@350 1x4@390! (430) 2x10@225 Bent rows 4x5@225 Kettle Bell Swings 2x10@70 2x10@100 Notes: Not a shabby day in the gym. Every squat was strong and I think I could have forced another one @ 390 but I didn’t want to risk it. Even though I finished week 10 on a high note I think I will take several weeks off of the heavy lifting to make sure things are covered. Sunday, April 29, 2012 Today was the BC challenge day, the three lifts were the dumbbell clean and strict press, The Reeves Deadlift and the Piper Squat, I managed 160 on the DB Clean and strict press, 245 on the reeves DL and A whopping 95 on the piper squat all in all it was a funny day ON a side note, I did get a new set of loadable farmers carry handles. I haven’t actually weighed them but I’m guessing they are in the 50 to 75 lb. It’s not a solid pipe but damn close to it
Took the week off and did, well, nothing and it felt good. Got back to work on Saturday and went out to do some throwing. On the first I tweaked a muscle in my back. LoL - Getting old is not for the weak. I have some upper work planned for today. I’m not 100% sure what I’m going to do, just going to play it by ear and see how I feel.
5/3/1 Cycle 11, week 1 - Push Press Push Press 1x5@45 1x5@95 1x3@135 1x3@155 1x12@175 One Clean and push press with Fulton (Fat bar) 1x5@ 165 2x1@200 Dumbbell Clean and Press 2x1@60s Just the clean 2x1@100s Notes: not a bad day. I wasn’t sure how it was going to go after yesterday but no problem, we’ll see how tomorrow goes.
Tuesday, May 08, 2012 5/3/1 Cycle 11, week 1 Cardio day 50 minutes elliptical interval training - Resistance 6/12 Notes: Made appointment to see the chiropractor Wednesday. It’s been a while since I’ve had an adjustment and there is just too much stiffness in my hips, back and neck. I need a good once over.
Wednesday, May 09, 2012 5/3/1 cycle 11, week 1 – bench RC warm-up Bench 2x5@135 1x3@195 1x3@220 1x7@250 (300) Hang Snatch 10@45 10@65 5@95 3x115 3x135 Dumbbell clean &push press 3x65s 2x75s 1x85s Standing EZ Curls 3x8@85 Notes: Not a bad day overall I hit 7 on my money set today on the bench. I may have had one or two more in me but I didn’t want to risk it without a spotter. I wanted to switch it up a little today so I worked in the Hanging Snatch. I must admit that I did a lot better than I thought I was going to. While not pretty my form was mostly correct. That is not to say there isn’t a lot of room for improvement but it wasn’t bad for a very complex move like the Snatch. I worked my way up to 135. I had planned to go to 150 but at 135 my form started to falter. I’ll keep adding these and well see where it goes. June 16th American Challenge, Nebraska 100% Raw, Full Meet My upcoming schedule is fairly busy. I have the USAWA Atlantic Postal Meet (June 30) Featuring the following lift: Clean and push press – 2 Dumbbells Snatch – From Hang Curl – 2 dumbbells July 21 Cornhusker State Games, AAU full Meet The USAWA Team Championship (Aug 11) with the following lifts: Note: These are all 2 person lifts. Clean and Jerk – One Arm Deadlift – Fulton Bar, Ciavattone Grip Bent Over Row Deadlift – 12” Base Followed by records day event: pick you lift and try to set the record. And…. If that hasn’t killed me I may do highland games in September. Not a bad run for an old guy.
Thursday, May 10, 2012 5/3/1 Cycle 11, Week 1 – Squat Squats 1x5@155 1x5@195 1x5@235 1x3@270 1x3@310 1x7@350 (420) Good mornings 3x8@215 Overhead Squats 6x1@45 Notes: I was hoping for a few more reps on the squats but 7 is not bad. I’m OK with that. I really hate overhead squats my body just doesn’t like to move that way but At least I was able to get a few good one in. On a side note, I saw my chiropractor yesterday and I feel so much better today.
Sunday, May 13, 2012 5/3/1 cycle 11, week 2 Shoulders Strict Press 1x10@45 1x5@65 1x5@95 1x5@115 Push Press 1x5@125 1x5@145 1x10@165 Strict press 3x10@95 Hang Snatch Still working on my form Started at 95 and worked up to 150. I figure 5 or 6 hundred more and I should be OK with them.
Monday, May 14, 2012 5/3/1 cycle 11, week 2 – deadlift Deadlifts 1x5@195 1x5@240 1x5@290 1x5@315 1x5@360 1x9@410 (520) Hanging Snatch 6x3@115 Notes: Nothing special today, still need to work on my technique on the snatch but that will con with repetition.
Tuesday, May 15, 2012 5/3/1 Cycle 11, week 2 - Cardio Elliptical, interval training, 6/12 resistance, 60 minutes. I had so extra time so I did some more Hang Snatch 4x3@45 3x3@65 3x3@95 3x3@115 4x1@135 Note: The snatch is never going to be my go to move. That being said, I think I’m starting to get the movement down a little. My timing on the hip pop is good but I still need to work at dropping under the bar.
Well I did think I was going to get to train this week. I’m on vacation and I couldn’t find any place on line where I was going. But when I got here I happened to pass a gym on the way to my mom’s and, well, I’m training this week. Monday, May 21, 2012 5/3/1 cycle 11, week 3 – shoulders Strict press – 1x10@45 1x5@45 1x5@95 1x5@115 Push press 1x5@145 1x3@165 1x7@185 (225) Strict press 3x10@95 2 dumbbell push press 1x10@60s 1x5@75s 1x3@85s 1x1@90s Lateral raises 3x10@25 Hang snatch 3x5@95 3x3@115 3x1@135 Elliptical 60 minutes Tuesday, May 22, 2012 5/3/1 Cycle11, week3 - deadlift Deadlift 1x5@195 1x5@240 1x5@290 1x5@360 1x3@410 1x4@460 (510) DB Shrugs W/fatgrips 4x5@85 Db shrugs 3x10@85 Bent rows 3x8@225 CG cable rows 3x10@120 Hang cleans 10x1@115