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Over 35 Lifter
 
5x5 WORK
 

Led
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Join date: Jan 2012
Posts: 193


Wednesday work:

Dead: 350 5x5

Incline: 185 5x5

Standing shoulder press: 120 5x5

Gym was empty so I thought I would try a video, first time ever. Let me know what you think of the form...I see some flaws.

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PeteS
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Join date: May 2009
Posts: 5319

good work. on the deads, you are being pitched forward by your shoes, which have an elevated heel. try barefoot or something flat like Chuck T's or wrestling shoes. Also, I know you mentioned you were going to do a PL meet, and it looks like you are using straps? gonna have to ditch the straps for a meet.

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Jersey Centurion
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Join date: Nov 2011
Posts: 150

Led wrote:

Wednesday work:

Dead: 350 5x5

Incline: 185 5x5

Standing shoulder press: 120 5x5

Gym was empty so I thought I would try a video, first time ever. Let me know what you think of the form...I see some flaws.


Nice work on the deads, you are leaning forward some.

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Jersey Centurion
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Join date: Nov 2011
Posts: 150

Let me know how sore you get from that workout, and if you can train again 48 hrs later. My chest was sore for 2 full days after a 5x5 workout using the same weight, as was my back.

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Led
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Join date: Jan 2012
Posts: 193

Thanks Pete and Jersey, the leaning forward at times was the first thing I noticed. I usually wear my vibrams for deads, but this day I didn't. I think I will try the video thing again sometime.

Pete: You're right on the straps, I didn't use them on the first two sets, but I was losing it grip wise,(reminder to self...get some chalk). On that PL meet, I guess it's so unorganized that they won't know if they are having the meet until the day of. Last year they cancelled because they only had 5 lifters show up, so I decided to NOT make the 4 hour drive for that mess.

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Led
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Join date: Jan 2012
Posts: 193

Transitioning to a new routine.

Warmed up with barbell thrusters, light rows, light benches, shoulder work and plenty of stretching. Went light this morning.

Oly squat: 230 4x12

Bench: 155 4x12 (very slow reps with a pause at the bottom)

Row: 165 4x12

Curls: 2x15

Tri pushdown with rope: 2x15

HLR's: 3x10

Was planning on starting the Wendler 5/3/1 Monday and working it on a 4 day split, but due to this months home schedule I think I will stay with something like this for the rest of the month, add in more cardio and start the 5/3/1 in April.
Wishing all of you Ironheads a fantastic weekend.

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sen say
Level 5

Join date: Mar 2005
Posts: 8343

Good work ya old bastard!

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OldGoat
Level 1

Join date: Oct 2009
Posts: 2252

Led your workouts are solid, man! Cant help you with DL form , if I did I might set you back 100lbs!!

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Led
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Join date: Jan 2012
Posts: 193

Over the weekend my Son asked if I could write him up some kind of program, he said he was going to join the gym and go with me. He has been a basketball player who has always despised the weight room and thought his old Dad was a bit crazy.

So I was a little surprised when he asked and wrote him up a 4 day split of basics and we both did pretty much the same workout, just keeping the weights lower for him...for now. The kid could be a beast if he wanted too, and it was worth spending the extra time this morning working with him on his squat form.

After warmup and stretch here are the work sets for me.

Squat: 235x5/ 275x5/ 315x8

Leg press: 4x12-15

Calf raise: 4x15-20

Seemed like I didn't do near enough, I will throw in some SLDL's next week on this day as well and will tweak for the both of us as we go along the next few weeks.

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Led
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Join date: Jan 2012
Posts: 193

CHEST DAY

"I didn't know my legs would be this sore from doing so little" is what my Son said....SQUATS was my only reply...it will get better

Both of us up at 5, the short morning routine and off to the gym, after a good amount of warmup and stretching here are the work sets.

Bench: 165x5/ 185x5/ 215x13

Incline: 4x12

Pec deck: 3x12

Decline: 2x15

Stretch and it's a wrap. One thing I like about this split is it takes far less time, I think I will start hitting some cardio after each workout...maybe.

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Led
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Join date: Jan 2012
Posts: 193

WENDLER 5/3/1 DEAD DAY


Up @ 5, with only a few hours of sleep due to some unfortunate happenings on the home front. Off to the gym, warmed up with some goblet squats, light pulldowns, rows and some shoulder work to get the blood flowing. Followed it up with a good amount of stretching before the work.

Deadlift: 195x5/ 245x5/ 295x12

BB Row: 185 4x12-15

Pulldown: 160 4x12-15

HLR: 3x10

I worked with my Son on proper deadlift form, which is crucial, and kept him at a light enough weight to really concentrate on it.


Happy with the work, now to a very busy day at the office.




Enjoy the day, make it COUNT!



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OldGoat
Level 1

Join date: Oct 2009
Posts: 2252

Enjoy the time with your son...mine won't work out with me..said something about getting up 4:15 I think it had a bunch explitives in it...and I see you are a 5/3/1 convert!

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cavalier
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Join date: Jan 2011
Posts: 3327

Teaching your son to powerlift . . . it doesn't get better than that.

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greystoke
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Join date: Aug 2006
Posts: 520

How I wish I had somebody to teach me this stuff growing up! Got a meet tomorrow, oldest son is competing, younger son wimped out, but he hit a squat pr Wends.

They don't understand dad wants them to kick his butt....but I aint planning on it being easy.

Good job brother!

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DBasler
Level 3

Join date: Jun 2010
Posts: 2323

Led wrote:
CHEST DAY

"I didn't know my legs would be this sore from doing so little" is what my Son said....SQUATS was my only reply...it will get better

Both of us up at 5, the short morning routine and off to the gym, after a good amount of warmup and stretching here are the work sets.

Bench: 165x5/ 185x5/ 215x13

Incline: 4x12

Pec deck: 3x12

Decline: 2x15

Stretch and it's a wrap. One thing I like about this split is it takes far less time, I think I will start hitting some cardio after each workout...maybe.


Good work Led. Can't wait tell my son is old enough for me to teach him how to lift.

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Led
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Join date: Jan 2012
Posts: 193

Wendler Work

Took Friday and Monday off work to extend the weekend as long as possible. Fridays workout after the warmup went as follows.
Standing MP- 95x5/ 105x5/ 120x10
DB side raise: 4x10
Rear delt flyes: 4x10

Mondays leg work...should have been "3" day, but I didn't even think about it until the work was over.
Squat: 255x5/ 290x5/ 320x8
Oly style squat: 4x10
SLDL: 3x10
Calf raise: 4x12-15
Cable crunch: 3x15

TODAYS WORK

Bench: 175x3/ 200x3/ 225x11
Incline: 4x10
Inc DB flye: 4x10
Delcine: 115x20

I need to go back and read on the assistance work...to be sure I don't major in the minor for these.

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greystoke
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Join date: Aug 2006
Posts: 520

I have to ask...how many times has your son come home, and said something like, My friend wants to know how come my dad is all jacked, and their dad has gotten old and fat?

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Led
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Join date: Jan 2012
Posts: 193

@greystoke-It's funny my son has always downplayed me and the working out and never said much about it. My daughters on the other hand always said their friends that said that kind of stuff.

@cavalier and DBaslir--I'm loving it!!

Wendler Work Dead Day

After warmup and stretch, here are the work sets of the day.

Deadlift: 240x3/ 275x3/ 305x12(I may have been able to get a couple more but while in the middle of the set a gym worker came in and started yelling at everyone to get their trucks moved out of the parking lot because they were closing it and shutting down the street because the President was coming to town and this was his route). What a farce.

BB row: 5x10-12
Pullups: 5x10-12
Good Morning: 3x10

Make the workout and the day count!

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Led
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Join date: Jan 2012
Posts: 193

Finished up with week 2 of the Wendler 5/3/1 and the second week with my new training partner...my Son.
Warmed up with high rep squats,rows and a bunch of light shoulder work before a good amount of stretching.

Work Sets:

Standing MP: 100x3/ 110x3/ 125x9
Seated DB press: 3x12
DB side raise: 3x12-15
Bent over DB raise: 3x12-15
BB curl: 2x15
Tri pushdown: 2x15

The more I get into this workout, the more I like it.

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Led
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Join date: Jan 2012
Posts: 193

Wendler 5/3/1 Week 3--LEGS

Weekend started on such a sad note, as a co-worker and his wife were killed in a car accident Friday evening, leaving their one year old little girl without parents. Really puts things in perspective.

Up @ 5 this morning, coffee, oats, some reading and out the door. Warmed up with goblet squats, squats, light rows and plenty of stretching before the work sets. I left my log book at home so I guessed,(wrong) on the weight, went a little light.

Squat: 255x5/ 295x3/ 365x8

Olympic style squat: 5x10-12

SLDL: 4x10

Calf Raise :4x10

Jump rope: 5 sets of 50-60 (not impressive, but its a start)

Cardio on elliptical 15 mins.

Feel good to be able to start the week off this way, today starts clean eating as well, time to start getting some fat off this old man for the summer.

Whereas ye know not what shall be on the morrow. For what is your life? It is even a vapour, that appeareth for a little time, and then vanisheth away.

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FISCHER613
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Join date: Sep 2004
Posts: 2494

Good work in here Led.

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jjackkrash
Level 3

Join date: Apr 2009
Posts: 6603

Looks like a lot of hard work in here, keep it up!

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DBasler
Level 3

Join date: Jun 2010
Posts: 2323

Good work Led. Based on your numbers on the max rep sets I'm guessing you were very conservative in estimating your 1 rep maxes.

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cavalier
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Join date: Jan 2011
Posts: 3327

Sorry to hear about the coworker. Good friend of yours?

Does remind the rest of us what good things we have.

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Led
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Join date: Jan 2012
Posts: 193

Thank you guys
@DBasler- yes I started conservative, only because when I stopped the 5x5 I had some nagging pains that didn't seem to be getting better.
@cav-not a close friend, but did know him well.

Wendler Week 3 CHEST

After extensive warmup of the shoulders, some light exercises and plenty of stretching, here are the work sets.

Bench: 195x5/ 215x3/ 240x7

Incline DB press: 5x10

Incline DB flye: 5x10

Cable crunch: 3x12-15

Jump rope: 1 set of 100, 6 sets of 50 (15-20 sec rest between sets)

"Let me tell you the secret that has led me to my goal. My strength lies solely in my tenacity." - Louis Pasteur


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