The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
HARA
 

HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Started every day in Mexico with a 3 mile barefoot sand run followed by serious band work. sand kills calves!!I packed my orange bands and wrestled with them everyday.

Lots of fun, lots of sun....now back to reality!

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Bench Day

Reverse Band Bp....worked up to a heavy triple (these took a little life out of me)
Close Grip Bp 3x3
Dips 45lbs x15 x13
Face Pulls 3x15
Push downs 5x20
1 Arm Curls 3x8

Going to try to do weights every other day and work conditioning (running, hills, prowler) on days off.

Onward and upward!

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Up
Level 3

Join date: Dec 2011
Location:
Posts: 1449

Love the pic, looks/sounds like you had an amazing time!

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

3 mile run this morning...taking it easy as tomorrow is squat day. Steamy 56 degrees at 5AM in NYC this morning!!

Light band work during conference calls makes for strong meetings!

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Friday

Pull ups 1x21

Squats
Worked up to 75%x2 for 3 sets

SSB paused squats
worked up to 65%x3 for 3 sets

Arched back SSB good mornings 3x10

Band seated abductors 3x12

Leg curls 5x10

Pull down abs 3x8

Really felt rust on squats but plowed through. I've been restoring my clean diet one meal at a time this week. So as of today I'm back on a "food as fuel" approach to what I'm eating. it was fun while it lasted.

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6936

HARA wrote:
Pull ups 1x21

I'm impressed.
HARA wrote:
I'm back on a "food as fuel" approach to what I'm eating.

I'm trying to get to this.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Saturday shinanigans

Chins 20 reps

Cg floor press. 200x8 for 3sets

Standing ohp top of head 155x8 2 sets

Db front raises 50x15 2 sets

Face pulls orange band 15x3

ITYs. 10x10 3 sets

Tricept push downs 50lbs x 100 reps took 3 sets

Roman chair till I felt dizzy and done.

I think moving my home gym into my garage soon. I have the luxury of having an extra space and want some more room to train in. During the winter it will build character as its unheated!

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

Love the pic! Is that your wife? you're a lucky man!


"Roman chair til I felt dizzy."

HA! See, that's why I love it in here. You people help me feel normal.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Sunday Speed pulls and assistance

Speed Deadlift
365x3x3

1 arm db swings
60x10x2

Db Rows
120x 22right 20left

Pulldowns
150x12x3

Seated Band Leg Curls
12x3

Spread Eagle Situps-wt behind head
35x12x3

@cholulalula...yes, that is my Queen and I am a luckiest guy I know.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 9147

HARA wrote:
Started every day in Mexico with a 3 mile barefoot sand run followed by serious band work. sand kills calves!!I packed my orange bands and wrestled with them everyday.

Lots of fun, lots of sun....now back to reality!




check out them pearly whites!

nice db rows!

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Tuesday benching moment of clarity

Bp-Paused
worked up to 2 paused reps with 275 felt as easy as it should have

Close Grip Bp
225x12 reps ..surprised myself with these reps.

Dips
45lbs x10x3
Face Pulls

Pushdowns
3x15

Curls
3x6

After doing the paused bench I did my usual "turn on the video camera and don't think about reps" and hit 12 with really tucked elbows and stayed tight through the whole movement. I'm going to bring my grip in on all my benching and see if it works out for me.

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

225x12?! GAH!

Nice work. Are you doing the meet in April?

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Matty and I are doing a full meet on June 3rd. I'm doing Tough Mudder at the end of April.

The meet is literally in KMNYCs neighborhood (yeah I just called you out Kev)

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Thursday

Squat Paused 2 count
300lb x2 5 sets

SSB squat paused
295 x2 3 sets

SSB good mornings 10x3

band seated abductors 20x3

Leg curls 10x5

Orange band ab pull downs 20x3

Morning felt as easy as it should have

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Pushing a Prowler on grass at 5am sucs balls....I have nothing else to say about today's training.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Speed Saturday

Close grip floor press
225 8 sets of 3

Standing OHP
7 sets of 3 up to 225

Dumbell swings
50x15x3

band face pulls
15x3

ITYs
10x10x3

Tricept push downs 100 reps


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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Palm Sunday pulling...and some Flava for ya ear.

Speed pulls with Minibands (first time doing these)
135,225,315,315,315,315,365,405,x3 455x1 video

kettle bell swings
60x15x2

Db row
120x15x2

Pulldowns 12x3
Leg curls 15x3
weighted sit ups 15x3

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Deep Squatting

Squats ATG
worked up from 45lbs to 325lb triples

Reverse band SSB
worked up to 410lb double (video)

That was all I had in me tonight...I'm getting used to the SSB and getting deeper. I'm done with wraps and just using knee sleeves. My goal is to lift in raw divisions and most don't allow wraps anyway.

Running and tough mudder body weight training tomorrow...24 day left till mudder.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

8 weeks out from meet now.

Pulled 455 a few times and overhead pressed 255 for a triple.

I'm going 5/3/1 for the home stretch then sticking with it for the rest of the calendar year.

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

Nice pulling and squatting! I haven't ventured into band-land yet, it looks fun.

What does tough mudder training consist of?

I'm signed up for a "Dirty Girl" race in August. I think it's like a super scaled back version of the mudder and muddy buddy, but should be a fun time.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

cholulalula wrote:
Nice pulling and squatting! I haven't ventured into band-land yet, it looks fun.

What does tough mudder training consist of?

I'm signed up for a "Dirty Girl" race in August. I think it's like a super scaled back version of the mudder and muddy buddy, but should be a fun time.



I'm rotating Prowler sprints, hill running, and 5 mile runs on off days followed by pullups, burpees, dips on all conditioning days. I'm burning the candle at both ends right now and am looking forward to just getting on the other side of the mudder.

Dirty girl looks awesome!!

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cholulalula
Level

Join date: Nov 2010
Location:
Posts: 1217

que paso, amigo?

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Trabajando, Trabajando.

Got talked into sticking with my current template till meet is over in June. No sense in changing things up this close to the meet.

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thebruce13
Level 1

Join date: Mar 2012
Location: Manitoba, CAN
Posts: 127

5 plate pulls and a 255 OHP triple,nice very nice.

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HARA
Level

Join date: Aug 2008
Location: New York, USA
Posts: 535

Couldn't sleep last night so decided to test my new wraps for speed and depth. Did 350 for 3 singles then deadlifted 505

Feeling like a deep squatter again.

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