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Over 35 Lifter
 
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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, 1.0 incline, 3.8 mph
DL
3 x 225
3 x 255
3 + 3 x 285 all double overhand. One of those perfect sessions, I felt like I could have cleaned and pressed this
DL partials
1 x 315 nearly a grip failure DOH
3 x 315 mixed grip
2 x 365
0 x 385 not sure if I hit my work capacity or 1rm here but I was officially gassed

People who don't rack and unload their weights should be drawn and quartered, especially when their highest set was 135lbs.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

22 minutes on the tread, 2.0 incline, 3.8 mph

Paused Smith machine squats
5 x 185
3 x 3 x 225 my intension was to do light free standing paused squats but both racks were occupied--I realized by one douche who doesn't know how to rack his weights
OHP
3 X 85
3 X 95
3 X 105 Just barely. I realize I couldn't remember the last time I did near maximal OHPing
Bench
3 x 185
3 x 205
3 x 235
Hammer Strength seated OHP
8 x 135
5 x 155
4 x 165

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, 2.0 incline 3.8 mph--totally not into this
Paused Squats
2 x 5 135
3 x 3 x 155
Partials set at 7, one lower than last week, this time I actually took note of where it was
5 x 185
5 x 225
2 x 3 265
Good mornings paused at the bottom
3 x 5 135

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

15 minutes on the tread, 2.0 incline, 3.6 mph
DL
5 x 240
3 x 275
2 x 1 x 305 needed to plug in Origin's "what color is your blood?" to get this off the floor
Cable rows
8 x 120
6 x 160
4 x 180
Felt drained all workout. I tried to mow the lawn friday after squats. The mower died which set off a busy weekend so I feel like I never recovered.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, 2.0 incline, 3.7 mph. Low energy, had to push through the bare minimum.
OHP
5 x 90
3 x 105
2 x 1 x 115
Bench
Freemotion machine, independent cables
5 x 90
3 x 110
1 + 2 x 120
Hammer strength OHP
3 x 8 x 115, 135
Curls and tri pushdowns

No energy this week. I'm not sure if it is weather related, diet, or what. My diet has been very moderate, sensible carbs and protein with backloading post workout. On second thought, the past couple of days have been very carb heavy. I had a pasta dish Tuesday for lunch and burritos for dinner Tuesday and Wednesday. I'll get back on track. I found some high glycemic carbs keep soreness to a minimum. I've steadily loosing 1lb/mo with some fluctuations, but my base weight consistantly reflects that. I'm down 20lbs from January, but still generally getting stronger. I have some work, or lack of work related stress but that stress level doesn't feel any higher than normal.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, 2.0 incline 3.8 mph
Squats, partials from #8 pin (about 2 inches from parallel)
5 x 225
3 x 255
1+2 x 285
3 x 255
5 x 225
front squats
5 x 135
2 x 3 x 155
Good mornings
8 x 135
2 x 6 x 155 (I came as close to pulling a hamstring I think I could without actually)
Abs
cable crunches
10+x100
8 x 110
6 x 120
Heavily assisted dips
8 x -160
8 x -150
5 x -140

best session all week! Which is weird because I barely slept and felt like hell when I got out of bed. For my next cycle of squats I will work from the rack instead of from the bottom as I have been doing them. This will mean walking out/in--big steps. I will stick with light paused squats (although I skipped them today because I was anxious to hit the working sets) and my mini squat program applying 531 sets/reps to a progressive partial ROM.

I feel like I got hit by a bus 5 hours post gym, but it was good.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, 1.0 incline, 3.8 mph
Deadlift
5 x 215
5 x 250
5 x 280 I bumped my tworking max + 10lbs to 330, but I stll use the 95% persciption which puts my calclated max at 347. I frankly think that is still low but I havent tested.
Dl from pins
315 x 3
345 x 3
355 x 1 pretty gassed
Abs cable crunches
10 x 100, while I became the gym d-bag. Mr Skinnyfat T Harryarms wasusing the cable row machine to text and fart on. I put the angry eyes on him for a while--to much caffeine Slayer and deadlifting kills my tolerance for noobs.
Cable rows
140 x 8
180 x 5 slooooowww
160 x 6...Kraken out!

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

What the shit Kraken!?! I thought I posted last Wednesday and Friday's training

So for my own edification
Wednesday (last week)
20 minutes, tread
5 x 80
5 x 35
3 x 105 (I have no capacity on ohp lately)
5 x 95
Bench
5 x 185
5 x 205
5 x 230
(not so) heavily assited dips
-160 x 8
-150 x 8
-140 x 5
tri's, abs an shit
Friday
20 minutes on the tread
Squats
2 x 5 x 185 free standing! coming back finally
from the pins, just above parallel, but unracking/racking
205 x 5
235 x 5
265 x 5
Good mutha fuck'n mornings
3 x 5 x 135 paused on the bottom

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, 2.0 incline, 3.6
My right hammie has felt strained since Friday. I exasperated it Sunday dragging my riding mower out of the shed due to a dead battery. As a result I decided that I should not DL from the floor and do some partials based on feel.
DL from the pins (just at the knees)
5 x 245
5 x 265
5 x 315
3 x 335
3 x 365
2 x 1 x 385 !!! slow moving off the pins but once at the quads it was mine. I'm so psyched I am finally progressing again.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 miutes on the tread, 2.0 incline 3.8 mph
OHP
3 X 85
3 X 95
3 X 105
3 X 95
3 X 85
Bench
3 x 185
3 x 205
3 x 235

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20 minutes on the tread, and 4.0 incline, 3.6 mph
Squats
4 x 5 x 225 I wss feeling funky and beat-up so I went with a lighter workload
Front Squats
6 x 95
2 x 5 x 105
Front squat holds (on rebook core trainer)
105
135
Cable crunches
10 x 100
8 x 110
6 x 120
Tri pushdowns
3 x 5-8 x 120-160

While I am not being a lecherous creep at the gym, I have been a gluttonous pig and eaten everything wrong thing I could find. Somehow, I am down another 5lbs, so a solid and conservative 25 lbs for the year. I think I have a significant (maybe 30lbs) DL PR waiting for me and my bench is miles ahead of last year. My squat is coming back. I keep telling myself to keep doing what I have been this year but it doesn't make sense that it working. Apparently, the my Redrum Diet works. If it bleeds red or is rum, eat and repeat with a side of rice and beans.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

15 minutes on the tread, 4.5 incline, 3.6 mph
Deadlift
5 x 245 (should have been 5 x 215 programed)
3 x 245
1 x 280
1 x 315
1 x 345!!!!!!! new PR finally! 1st attempt, came off the group but got caught at the knees
2nd attempt, off the floor, pushed past knees, barely locked out
3rd attempt, fail

I got my PR and got the hell out


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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

20.5 minutes on the tread, 5.5 incline, 3.8 mph
OHP
5 X 95
3 X 105
1 X 115
3 X 5 X 95 I started wearing my belt, but lose pressing last week to keep my shirt down. This week I tightened it on most of the sets. It's probably a notch looser (its a lever belt) than optimal, but it's nice to push the abs against.
Bench
5 x 205
3 x 225
1 x 255
Heavily assisted dips
3 x 7ish x -150
overhead cable extensions
2 x 8 x 100-110

I will likely be switching to a legit powerlifting/strongman gym next week. They have every piece of equipment I've ever thought of, sleds, stones, specialty bars, chains, etc., chalk everywhere, and a crew of real strength athletes. I am little kid giddy about it.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

New gym
Sandbag carries, lighter-heavier until warmed up
Squats-full ROM
5 x 185
2 x 2 x 225
3 x 245
2 x 2 x 265
5 x 245
3 x 5 x 225
reverse hypers
3 x 5 x 20lbs
Yoke carries
3 full laps x 275

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

Cube Kingpin day 1, week 1
I made a snap decision to not deload and to switch to the Cube, Kingpin, formally or AKA, as the Boss
so...
warm-up
keg carry, 100x 2, 2 x 125 (I think. I can't remember back that far)
Deadlift
5 x 2 x 265
block pulls (from actual blocks)
2 x 4 x 275
deficit pulls 2 inch
2 x 4 x 245
lat pull downs
4 x 12ish x 110
farmers walks
2 x 1/2 laps @ 90lbs each
3 x full laps @ 90lbs each

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

Cube Kingpin, day 2 week 1, total derailment
Warm-up--sandbag carries and log lifts, 70lbs

I decided to apply the partial ROM (T3hPwnisher) I used to get my squat back in line on the bench
Bench partials from # 18 pins
5 x 135
5 x 165
5 x 185
5 x 205
5 x 185
close grip
3 x 5 x 135
the Log--my new best friend
5 x 70
5 x 90
3 x 1 x 120 started finding my groove
sled sprints
sled+90 x 3 (up and back) full sprint with a 10 secondish handle switch/turn around. Epic!




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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

Cube Kingpin, day 3, week 1

Squats
8 x 3 205 I actually had to mark the rack with chalk to count sets. 205 x 3 is completely manageable for me, but grinding out sets while trying to reasonably limit my rest periods...man!
camphered safety bar squats--I was not prepared for how hard these are. Front or oly squats were programmed, but the bar was there so I gave it a shot
2 x 3 x 215
2 x 5 x 185
reverse hypers and glut ham raises 3 x gassed

It was about 85 and humid as hell in the gym. I intended to do some conditioning work, but the heat combined with no rest day (I normally do a 3 day, m-w-f week) and the fact that I was soaked head to toe made me call it a day.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

Cube Kingpin week 2, day 1
I spent most of the long weekend wondering whether I should continue with the cube. Explosive day, with 8 sets of 3 is brutally monotonous and the 4 sets of 15 reps on pulldowns are excessive IMHO. I am finding that I just grind it out without enthusiasm.
errrregardless, the work
DL 'Plosive day
8 x 3 at 225 (should have been 215, but what the hell I think my DL max is still low)
block pulls
2 x 5 x 245
deficit pulls
4 x 5 (I kept loosing rep count)
pulldowns
4 x 10-15 (again, not used to counting above 5)
sled sprits
3 x 2 x 50ft @ +90lbs
got a calf cramp o the last pass
I have eaten about 1lb of chalk but my grip has not improved.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

Cube Kingpin week 2, day 1
I spent most of the long weekend wondering whether I should continue with the cube. Explosive day, with 8 sets of 3 is brutally monotonous and the 4 sets of 15 reps on pulldowns are excessive IMHO. I am finding that I just grind it out without enthusiasm.
errrregardless, the work
DL 'Plosive day
8 x 3 at 225 (should have been 215, but what the hell I think my DL max is still low)
block pulls
2 x 5 x 245
deficit pulls
4 x 5 (I kept loosing rep count)
pulldowns
4 x 10-15 (again, not used to counting above 5)
sled sprits
3 x 2 x 50ft @ +90lbs
got a calf cramp o the last pass
I have eaten about 1lb of chalk but my grip has not improved.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

This was supposed to be bench day, but I was feeling sort of crappy. I tried to warm up with farmers walks but I could barely make one pass. I switched to log lifts, something I've been looking forward to.

70lb log 3 x 3 many with 3 presses per rack
90lb log, 3 x 1
110 lbs, 3 x 3
130lb 3 x 1
150lb 1 x 1, PR for log and big PR for OHP. I attempted this several times but my leg drive was leaking quickly. A couple guys who generally train strongman cheered my PR, sort of grind, but it was great. One of them said I was like Paul Anderson (a fair observation, maybe in his early career) which I somehow took as a compliment. People cheering, even for my PR which is their warm-up was awesome.
130lb 3 x 1
110lb 3 x 3
Viking press
5-8 x 3 x +90

Yoke walk
270 x 3 passes, 50ft up and back

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

Cube kingpin week 2, day 3 (make up post)
I forgot to post my last training session so here's an over view
again, this was supposed to be "rep squat day," but while warming up everything felt heavy.
essentially, I feel back on a 5 x 5 @ 205 day. I also found the greatest thing ever, the front squat harness.
I front squatted 135, 165, 175 for sets of 5 or more.

Between the heat, my own personal problems and all the awesome equipment I am not using, the Cube Kingpin is not working. Grinding out set after set in 90 degrees and high humidity is a little too much. I may revisit this program in the fall or winter. I stumbled on a 531 for strongman program. My interest in strongman and competing is getting, well stronger. This program has a great mix of strength, some BB movements, and will make me use all the epic stuff laying around this gym so....

531 for Strongman week 1, day 1
OHP
5 X 85
5 X 105
3 X 5 X 95
Pull downs (too fat for pull ups)
3 x 8ish x 170
incline press (hammer strength, never inclined pressed in my life)
5 x 135
5 x 165
5 x 185
face pulls
2 x 20 orange band
tri pushdowns (see pull ups)
3 x 8 x 170
hammer curls
3 x 10 x 35
cable crunches
3 x 8 x 80
I should probably deload soon. everything is dragging, but training is the only bright spot in my days right now.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

531 for Strongman week 1, day 2
Deadlift
5 x 225
5 x 255
3 x 315
2 x fail x 355 a spur of the moment attempt, but such is life
camphered safety bar squats (in lieu of front squats)
5 x 135
5 x 3 x 185 these are rough on abs, back, glutes--basically all my weaknesses
glut ham raises
3 x 8
ab walk outs
3 x done
...and I got to take my lever belt in a notch. Im down 2lbs today, 311, down from 336 (all time high) in January. Still a long road, but the miles are clicking by.

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

531 for strongman, week 1, day 3
Log press
5 x 90 frigg'n cardio
5 x 110
5 x 130 pretty much breathing singles
Yoke
4(50ft) x 355
Farmers
3(50ft) x 110 per hand
Stones, light set
110
125
135
155
175 x 3

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

531 for strongman, week 2, day 1
I was reeeaaallly sore from Friday's session (today is Monday) pretty much from the back of my knees to the back of my neck, and all points in between. I thought (again) about calling a deload, but (again) I'm addicted to chalk, iron, and now, stone.
OHP
3 X 95
3 X 105
0 X 125 I couldn't get past my nose.
3 x 105 this is easy, but another 20lbs won't move
Lat pull downs
4 x 10 x 155 (with the fat-bar)
incline press (hammer strength iso-machine)
3 x 135
3 x 165
3 + 2 x 185
facepulls
4 x 10 x 170ish
tri pushdowns
4 x 10 x 170
tire flip--I think it was the 450lb tire, but I don't know
3 x 50ft

"No one ever regretted going to the gym"

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TheKraken
Level

Join date: Dec 2011
Location: Connecticut, USA
Posts: 545

531 for strongman, week 2 day 2,3ish
My week has been happily blown to hell by interviews. After months of no movement, I am suddenly back in demand! I have an agency that will likely make me an offer and a corporate recruiter position that will have a lower pay, but seem significantly more stable. I'd love stability. As result, I tried to hit my most important lifts today to get some work in.

I warmed up with some keg carries, 60lbs, 100, and 125. 125 was surprisingly hard.

Log Press
3 x 110
3 x 130
0 x 150 3 attempts, could not get it racked right (I could rack it but it just wasn't right) and could not press it. In hindsight, I should have went to the prescribed 140 x 3
DL
3 X 240
3 X 275
3 X 1 X 315 Again, really lacking that top percentage drive. My technique was totally off. A couple guys straighten me out then 315 went from very hard to pulled fast and locked out with authority. I think I need more 80%+ work here. My technique really went to shit at 315, which is frustrating when I tripled it last week. I still think I have 355 or better I me, if I can keep my technique correct.

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