The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Coming Back From the Dead
 

cavalier
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Join date: Jan 2011
Posts: 3327

Albino, you're completely correct. I have cut back on the volume and pyramiding. It's letting me focus on the money sets and not get wiped out in the process.

The high volume stuff was fun, now doing a "back to basics" routine, see if I can get some growth from it.

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DaCharmingAlbino
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Join date: May 2009
Posts: 4267

cavalier wrote:
Albino, you're completely correct. I have cut back on the volume and pyramiding. It's letting me focus on the money sets and not get wiped out in the process.

The high volume stuff was fun, now doing a "back to basics" routine, see if I can get some growth from it.


You will, I'm sure. It's the only thing that's worked for me. As soon as I do straight sets for any length of time I end up with retrograde progress. Regress? But I digress...

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cavalier
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Join date: Jan 2011
Posts: 3327

Tough workout today. Straining . . . sweating . . . heart pounding . . . muscles tensed to bursting . . . blood pressure redlining . . . ready to hurl lunch across floor . . .
Oh, that wasn't me lifting. It was the sight of the really, really fat lady jumping rope right in front of me.

Miscellaneous day:

DB side raises
10 x 12
20 x 5
15 x 10
20 x 6 . x 6

form on the 20's isn't perfect, but no other way of going up, just shoving hard

Face Pull
60 x 15
90 x 12
100 x 8 . x 8 . x 8

getting stronger on these, have to alter form slightly as go up in weight or else pull self into weight stack

Stand Calf
155 x 15
195 x 12
235 x 10 . x 10

Seated row
100 x 14
120 x 8
150 x 7 . x 7 x .7

REALLY had to concentrate on these, but when I did, they went great

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Dude623
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Join date: Mar 2011
Posts: 685

Good work going on in here. Good to see you hard at it CAV

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cavalier
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Join date: Jan 2011
Posts: 3327

Thanks, Dude! Glad to see you back and logging.

Squats today.

95 x 10
135 x 4
155 x 5 . these felt pretty good, go up
175 x 5 . felt awesome, as if my butt was a massive rubber band, stretching then snapping the weight back up - no problem hitting depth!
185 x 5 - tough, but got it done!

puzzling - last year was squatting about this much, am I just recovering strength? Or is my form better? I'm still at least 10 lbs lighter now than last year, don't know why, yet still feel as if I'm making some kind of progress.

Leg Ext
10 x 12
130 x 10
150 x 8
170 x 8

hadn't used this machine before, but felt pretty strong on it. Will it help squat? Maybe the front squats last week made the difference I felt today, let's do some more.

Front Squat
45 x 8
95 x 6 . x 6

this was surprisingly hard - probably just exhausted from the previous stuff.

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minimaltechno
Level 1

Join date: Jun 2011
Posts: 1569

cavalier wrote:
felt awesome, as if my butt was a massive rubber band, stretching then snapping the weight


:-)

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cavalier
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Join date: Jan 2011
Posts: 3327

Man, I hate bench day. 30 yrs of work on it and it still humbles me.

Bench press
95 x 10
115 x 3
140 x 5 . x 5 - these pushed me to the limit.
135 x 6
115 x 10 . x 7

Checking my log of a month ago, when the trainer had me do 5 x 5 with 120 lbs . . . maybe it's too early to go up to 140 . . . I got them all the way down to chest and up, but really struggled, not sure if form was good.

But I'm just impatient, I can't stand having a weak bench.

Hammer Tri
40 x 8 - sloppy form
40 x 5
30 x 7

DB pullover
30 x 13
35 x 8

supersetted with:

Bench dip
x 14
x 11 - HIT FAILURE - wow, didn't expect that one. guess the Hammer stuff beforehand wrecked my arms.

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kpsnap
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Join date: Feb 2010
Posts: 7020

This is the second log I've visited tonight extolling hatred for the bench. And I'm carrying the baton in the parade! I love how you stay the course despite your frustrations.

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cavalier
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Join date: Jan 2011
Posts: 3327

Thanks for dropping by, Snap! Well, I don't really hate the bench, it's a fine exercise. I just grit my teeth that everyone else in the gym warms up with the same weight I use for work sets.

Checked my logs. Seems I'm a teeny bit stronger in bench from last year . . . maybe. six months ago, was doing 135 for triples, now can do 5, maybe 6 reps. Got to find a way to speed things up.

My trainer tried to make me feel better by saying "Hey, it's been hard for me too. Why, when I started lifting, I could barely bench 135". I had to explain to him it took me some 15 or 20 years of benching before I could get 135 off my chest.

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cavalier
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Join date: Jan 2011
Posts: 3327

Sumo deadlift
135 x 10
185 x 3
225 x 6

that was good, so go up a bit

235 x 5

OK, now Steve, one of the trainers is working out and we start talking. He says "Good work, now when are you going to go heavy?" Well, I only intended to go up a bit each week. but he's prodding me, so alright . . .

245 x 4

felt good. Then he tells me I can do more than that - hey, am you a powerlifter or what? OK, I load her up . . .

275 x 2

maybe, maybe could have got a triple, but hands started to slip and form went to hell. Then he tells me to try 305 for a single, but I'd broken the bar down by that point. Mind you, I'd done this before, but conventional style, this is first time I've done it sumo.

Leg Curl
110 x 12
150 x 6
170 x 4 . x 4

was going to do Fat Man Chins, but he'd struck a nerve about going heavy, so what the hell, let's do the real thing:

Chins
x 4 . x 4 . x 4 . x 3

I'm sore, but feeling good. Told Steve about my lousy bench and he say "Let's talk about it sometime. . ."

I like this guy. Not one word of "Oh, you're over 50, better take it easy . . ."

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sen say
Level 5

Join date: Mar 2005
Posts: 8351

Good work homey !

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cavalier
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Join date: Jan 2011
Posts: 3327

Thanks, SenSay. Hey, you're cutting & pasting the same thing to everyone's log, I feel like a form letter . . .

OK, I'm nice and sore after the workout. Guess what's sore? Back? BZZZZZT, wrong. A bit, not much. Hams a bit sore, amazing what happens when you kick weight up. But the real sore part is . . . abs???? For some reason, when I do chins, my legs just have to come up in front. Try to stop it. but it's impossible.

Continuing on the theme of heavy weight for double or triples:

Overhead press
45 x 10
65 x 4
85 x 5
95 x 3
100 x 2 . x 2
105 x 0
95 x 4

maybe - MAYBE - getting stronger on this.

Face pull
80 x 15
110 x 8
120 x 6
130 x 4 . x 4 . x 4

these are getting weird. Have to brace my feet on the machine frame and really lean back to keep from pitching forward. But it works.

Standing Calf
195 x 12
255 x 6
275 x 5
295 x 4

wheee! lots of weight, and I'm pausing at top.

Seated row
110 x 10
160 x 6
170 x 4 . x 4

You know, this gets kind of fun when you stop worrying about making 10 reps and just see how much weight you can get up.


First day of class today. Going to be fun, lots of sharp students.

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Led
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Join date: Jan 2012
Posts: 193

You know, this gets kind of fun when you stop worrying about making 10 reps and just see how much weight you can get up.


Thats always the fun part IMO...nice work cav, especially on that OH press.

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ecogenx
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Join date: Oct 2007
Posts: 4669

Strong work Cav. Great deadlifting and OHP days. Three plates each side on deads for a single next time.

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punnyguy
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Join date: Mar 2009
Posts: 1606

ecogenx wrote:
Strong work Cav. Great deadlifting and OHP days. Three plates each side on deads for a single next time.


x2. 315 or bust!

Personally, I'd go for less weight on face pulls and really focus on the mind muscle connection to the rhomboids, mid and lower traps, plus the rear delts on the finish. Imo, any weight requiring more than a braced, staggered stance is too much weight and becomes more about the movement than the muscle(s).

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cavalier
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Join date: Jan 2011
Posts: 3327

Thanks, LED. And you're way too kind on my OH press.

Ecogenx, thanks. Three plates is going to come . . . have only been trying sumo for a few weeks now, am I rushing things? . . . then again, how badly do I want this? (Answer: pretty badly)

Punnyguy, another vote for 315! Hmm, interesting point on the face pulls . . . well, it's just an assistance exercise, don't have to set a world record. True, the movement feels strange at that weight.

Squat day.
95 x 8
135 x 5
205 x 2 . x 2 . x 3

haha! I hit the "sweet spot" on the last 2 sets, went right up & down. If I get the bar on just the right spot on the back . . . get feet just the right distance . . . it's almost effortless. (Emphasis on "almost".)

did I forget to record a set with 185lbs? seem to recall doing one

Steve had mentioned about working the low part of squat, so OK, squat down, come up a bit, then down, up a bit . . .

Low squat
135 x 5 . x 5 . x 3

BLEAHHH!!!! These are un-fun!!

Leg press
2 plates/side x 10
3 x 6
4 x 4 . x 4

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Dude623
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Join date: Mar 2011
Posts: 685

Lookin good, you really seem to be a new man with this new job and new location, keep up the good work.

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cavalier
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Join date: Jan 2011
Posts: 3327

Thanks Dude! Just wish the job paid more, money's a problem . . . but love the job. Spring quarter just started and we're off to a good start.

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cavalier
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Join date: Jan 2011
Posts: 3327

OK, it's bench day, and I'm continuing with higher weight for doubles and triples. What can we do today?

Bench
95 xx 10
115 x 4
145 x 3
150 x 2 . x 3
115 x 8 . x 8 . x 8

Success. Tightening the whole body . . . strong inhale on the way down . . . it works. My body was like a solid foundation holding and controlling the bar. I've rarely felt this good about bench. And nothing broke! Impressive.

DB pullover
35 x 10 . x 10 . x 10

DB flies
15 x 10
25 x 4 . x 4
30 x 2

been a while since I've worked pecs, will see if I get the soreness from hell tomorrow

Hammer Tri
20 x 10
40 x 5
50 x 3 . x 3

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OldGoat
Level 1

Join date: Oct 2009
Posts: 2283

Bench day for the win!! good stuff, Cav! and not breaking anything is a bonus

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cavalier
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Join date: Jan 2011
Posts: 3327

Had a bad case of heart palpitations last week, worst in over a year. Took med, stayed hydrated, but had fluctuations since, like aftershocks following an earthquake. No choice - I've gotta destress. Take off a week from lifting, like it or not. Was planning to deadlift today, but instead plopped down on the bed and napped for 2 hours straight. Weird, had a good sleep last night, but really needed the nap. Gotta rest.

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Matt
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Join date: Dec 2003
Posts: 1232

dang man, take care of yourself!!

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Led
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Join date: Jan 2012
Posts: 193

Nice job on the doubles and triples with the bench work cav. Do destress and do what you know is the best for you. Take care.

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cavalier
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Join date: Jan 2011
Posts: 3327

Matt, thanks. Have had history of heart arythmia for 10 yrs now and palpitations for 4, the docs say benign but they sure don't feel it. Taking it easy.

Led, thanks, hoping a week off will lead to new PRs.

Feeling better already, got out and spent some time in the sun, terrific treatment for depression. Can't wait until they open the pool and I get to do some sunbathing.

Had time to reflect on what I've accomplished. I started out so weak in life, even into adulthood. For many years, could barely bench more than the empty bar. Legs so weak, when I tried squatting with no weight, my knees hurt. And it was a milestone when I finally - finally after many years - pried 165 lbs off the floor.

Today, my strength might not seem world class, but I had to fight tooth and nail for every stubborn ounce. If it was a disease, nobody diagnosed it. I've pushed myself far beyond what I used to be.

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bulldog9899
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Join date: Jan 2010
Posts: 4407

Glad your feeling better.

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