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Emperor G_D

Old Powerlifters don't just die...

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D1: Squat

 

45x10

135x10

185x5

225x3

275x3

315x2

370x2x4S

370xAMRAP (x8)

315x10

225x10

135x10

 

Pulldowns supersetted with standing ab cable crunches

 

150x15

   56x10

170x8

   65x10

190x4

   75x10

 

Out.

 

Can't wait to get up tomorrow morning and feel my legs want to give out under me. lol

 

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I still haven't worked out a good schedule for working out. Finding time during my workday isn't ideal or easy, especially since I don't want to take too much more than a standard lunch to do it. So I went in on Monday, and then today.

 

Bench

45x20

95x10

135x10

165x10

195x5

225x3

255x2

275x2x4S

275xAMRAP (x10)

 

CGBP

225x10

245x5

 

Seated Flye/Pec-deck

100/110/120x10

 

Rear delts on the pec-deck

90x15

100x10

110x10

 

Triceps Death

overhand 2x20

underhand 2x20

 

Standing rope crunches supersetted with low pully cable curls

3 sets of 12/3 sets of 8

 

Done.

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On 11/18/2019 at 2:31 PM, Emperor G_D said:

D1: Squat

 

45x10

135x10

185x5

225x3

275x3

315x2

370x2x4S

370xAMRAP (x8)

315x10

225x10

135x10

 

I like the backoff sets. Does 5th set prescribe them or did you just do them? I also don't remember if this is just a thing you've been doing forever or what. 

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1 minute ago, Growth Factor said:

I like the backoff sets. Does 5th set prescribe them or did you just do them? I also don't remember if this is just a thing you've been doing forever or what. 

 

No prescription for these specifically. THe prescription is mostly to do an accessory exercise, so I chose this as my accessory. I was a bit unorganized, and just thought getting some more volume would be beneficial, and I had been chatting with my neighbor and figured it was easiest. Also, major muscle groups burn more kcals, so figured it'd be a help. 

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PTO Deadlifts, because fuck working

Worked up to 156kg

156x2x4s

156XAMRAP (x10) 

 

SGDL

110kgx10

120kgx8

125kgx5

 

Hamstring curls, slow reps, trying to keep tension on the ham the whole time

35x10

45x10

40x10

 

Seated rows

140x10x3S

 

Kneeling single arm pull downs

25x20

30x10

35x10

 

Done.

 

 

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OK, so my hamstrings...my hamstrings. Walking around like a cripple the last 2 days. The increased TUT of the curls, combined with the biggest single deadlift workout in over a year for me has created some hamstring pain. lol

 

Also, my back is a bit fucky (predictable). I started looking into some movement correction program called 'Egoscue', and started some really basic movements that exposed weaknesses right away. 

 

Bench Day II

Incline BB

45x20

75x10

95x10

135x5

165x5

195x5

225x3

255x3x3S

225x6

185x10

135x10

 

Standing cable flye

42.5x10

37.5x10

32.5x10

27.5x10

22.5x10

 

Again with thew stupid weight gradation...

 

Rolling Triceps Extension

35x10 L/R

35x10 L/R

35x10 L/R

 

Tate Presses

35x10

35x10

35x10

 

Should have gone heavier on the extensions and presses here.

 

Front Raise

20x10x3S

 

Side Raise

20x10x3S

 

DB Curl superset hammer curl

35x10

SS 45x5

35x10

SS 45x5

30x10

SS 40x5

 

Allright, I am fasting this week and probably beyond with the help of some friends and an app (TY, Ozz). I have a bird to brine and some cranberry relish to make and sweet potatoes and mac & cheese. Wish me luck for continued fasting! lol

 

peace.

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First, lol @ the hamstring pain. Feel the doms!

 

Second, Egoscue is a great program. My mom has been following it for several years, and it's been the best thing for her spine conditions and associated sciatica (better than drug therapy). I've often peered at her exercise menu and they're always known, great rehab exercises to correct a number of imbalances. 

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Squatz!

45x10

135x10

185x5

225x5

275x3

315x1

375x2x4S

375x8

325x10

235x10

145x10

 

Total tonnage: ~18000

 

Sled work

 

push up, pull back

100x1

155x1

210x1

265x1

210x1

155x1

100x2

 

All had 90 seconds of rest in between them.

 

I'm back to 5AM workouts, so we'll see how I feel this week. 

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Bench

45x20

135x10

165x10

195x5

225x3

255x1

280x2x4S (actually, I think I did 3, 3, 2, 2, because dumb)

280xAMRAP (x10)

225x10

185x10

135x25

 

Pec-deck

110x10

120x10

130x10

 

Rear Delts on the pec-deck

110x15

120x12

130x10

 

Triceps Hell

Weights are weird on this machine:

 

Overhand

57.5x20

62.5x20

 

Underhand

52.5x20

57.5x20

 

Low Cable curls superset Lat Pulldowns

57.5x12

  170x12

52.5x10

  150x10

47.5x10

  130x10

 

Done.

 

I feel reasonably good being that this is my first week back. My schedule is vibing with it, for sure. Especially since the opener is arriving early and letting people in as early as 0440 or whenever he gets there. My sessions are nice and fast and I'm out by 0630. 

 

I'm still fasting and I've arrived at 16:8 finally. Feeling pretty good. 

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Deadliffs

Worked up to 160kg

160x2x4S

160xAMRAP (x10)

 

Deficit DL

110x10

130x6

140x5

 

Hamstring curls - Slow, constant TUT

40x10

45x10

50x10

45x10

35x10

25x10

 

Seated Row

90x10

100x10

100x10

55x10

45x10

 

Out.

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