Building High-Performance Muscle™
Over 35 Lifter
 
Like the Feel of Steel...
 

Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Deads
3x5x315
5x3x405
5x3x500

hspl v-squat
3x5x360
3x5x450
3x5x540

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Playing with new garmin speedo for Sundays ride.

Distance: 18.97 mi
Time: 2:37:53
Avg Speed: 7.2 mph
Elevation Gain: 1,060 ft
Calories: 1,619 C
Avg Temperature: 72.3 F

didn't pause speedo for hour-ish lunch so averages are messed...

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Thursday Night
hspl flat bench
5x3x300

hspl pulldown
300
5x3x320

hspl incline bench
5x3x300

hspl shrug
5x3x450

hspl mp
300
5x3x270 (barely)

hspl rows
3x5x360

hspl decline bench
miss 450
5x3x360

hspl pullover
3x3x540

Friday...

First ride of the short circuit lap.
Sore all over, legs/back from Tuesday, arms, chest from last night

Distance: 5.89 mi
Time: 30:33
Avg Speed: 11.6 mph
Elevation Gain: 240 ft
Calories: 533 C
Avg Temperature: 81.5 F

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hel320
Level 1

Join date: Nov 2007
Location: Alabama, USA
Posts: 3869

Yup, deads are looking as outstanding as ever.

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Hi Hel,
Not been around much...
Deads were misrecorded... 3xt5 not 5x3... Don't I wish.
Been weak, dropped 10lbs lifts suffered but health improved.

Fixed that...

Great RIDE on Sunday with SO.
Distance: 43.87 mi
Time: 4:23:01
Avg Speed: 10.0 mph
Elevation Gain: 1,440 ft
Calories: 3,443 C
Avg Temperature: 73.0 F


Nice ride with daughter...
Distance: 6.71 mi
Time: 1:13:53
Avg Speed: 5.4 mph
Elevation Gain: 420 ft
Calories: 512 C
Avg Temperature: 74.5 F

Forgot to pause during a visit w/old friends.

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

hspl v-squat
3x5x360
3x5x450
3x5x540

DL
3x5x315
3x3x405
2x1x500
550
550 (miss) dropped 550 from like 1-2 feet... Loud...

Really hard lift as legs have not recovered from Sunday's ride.

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

WE this took the wind out of my sails...

http://www.T-Nation.com/...the_big_3_lifts
"To be a strong deadlifter, you need to pull at least two and a half times your body weight."

My max is like 100 short and I use straps!

But checked SteelyD's and PeteS's logs and I got my work cut out for me...

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Saturday!
Gorgeous ride in GA. metrics are off. forgot to pause for 1 stop and forgot to restart and "lost" like 3 miles... But good enough for a log...

Distance: 14.76 mi
Time: 1:28:44
Avg Speed: 10.0 mph
Elevation Gain: 833 ft
Calories: 1,244 C
Avg Temperature: 67.4 F

Easter Sunday!
Gorgeous ride in GA. Polite drivers and not many!
Don't get many like this!
Distance: 13.24 mi
Time: 1:09:52
Avg Speed: 11.4 mph
Elevation Gain: 545 ft
Calories: 1,112 C
Avg Temperature: 71.8 F

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

DL
3x5x315
3x405
3x500
2x550
570 PR 5 I have been stuck at 565 since June!

hspl v-squat
3x5x360
3x5x450
3x5x540

Sore now, gonna be sore-er tomorrow!
<oops, edit> forgot. I'd say I was getting old, but well, I've had more then a few concussions and been like this forever....

hspl decline bench
3x5x450

hspl flat bench
.1x360 NFW!
320!

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Beautiful ride... Bit warm, very windy....

Distance: 39.12 mi
Time: 3:45:07
Avg Speed: 10.4 mph
Elevation Gain: 1,965 ft
Calories: 3,130 C
Avg Temperature: 86.9 F

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Morning test lift

dl
3x5x315
3x3x405
3x500 and that's all she wrote


--- Night lift ( w/ dear daughter

hsps preacher curls
3x10x140

hsps MP
3x5x300

hsps incline
3x5x300

good soak...

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kpsnap
Level

Join date: Feb 2010
Location: Colorado, USA
Posts: 6833

Null wrote:
570 PR 5 I have been stuck at 565 since June!

Sweet victory!

I read that about the 2.5x DL. And that's raw, right? I'm at 2x for raw and 2.3x for gear. Got a ways to go myself.

Great that you're on your bike so much!

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Hey Snap...

I'm pretty heavy, 260-265... so 2.1. But yeah felt good! I was 208-285 when I did 265.
Not complete;y raw, I use straps...

Glad to see you're recovery is coming along. Your discipline is awesome!

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

hspl mp
5x3x300

hspl rows
3x5x450

hspl flat bench
5x3x300

hspl shrug
5x3x450

hspl incline bench
5x3x300

hspl pulldown
1.7x360
300
4x3x300

hspl decline bench
5x3x450

hspl pullover
3x3x450

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

lifting with my son...

Back is out... several vert on lower spine... Not so bad, but best to be gentle on it...


DL
3x10x135 (basically a good stretch)

hspl v-squat
5x5x270

hspl mp
5x3x300

hspl pulldown
5x3x300

hspl flat bench
5x3x300

hspl shrug
5x3x450

hspl incline bench
5x3x300

hspl rows
3x5x450

hspl decline bench
5x3x450

  Report
 

Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

hspl mp
5x3x300

hspl pulldown
5x3x300

hspl flat bench
2x3x300
2x300
270
2x3x270

hspl shrug
5x3x450

hspl incline bench
2x3x300
2x270
2x3x270

sat's short ride!
Distance: 5.38 mi
Time: 51:21
Avg Speed: 6.3 mph
Elevation Gain: 398 ft
Calories: 462 C
Avg Temperature: 80.4 F

hspl rows
3x5x450

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

First lift at Gym with Dear Daughter Sarah -- due to computer troubles it's been awhile so best effort memory.

about 4-8 minutes rowing machine

hsps MP
5x3x310

hsps low row
5x3x300

hspl flatbench
5x3x260

hsps high row
5x3x260

hspl incline bench
5x3x260

hsps pulldown row
1x3x300
2x300
3x3x260

5 minutes swimming

Fun having her as a lifting partner.

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

about 4-8 minutes rowing machine

hsps MP
5x3x300

hsps high row
5x3x300

hspl flatbench
5x3x310

hsps low row
5x3x300

hspl incline bench
5x3x260

hsps pulldown row
5x3x300

15 minutes swimming

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Nice ride:
Distance: 16.32 mi
Time: 2:25:36
Avg Speed: 6.7 mph
Elevation Gain: 833 ft
Calories: 1,312 C
Avg Temperature: 80.0 F

Monday's ride:

Distance: 20.79 mi
Time: 1:31:11
Avg Speed: 13.7 mph
Elevation Gain: 374 ft
Calories: 1,652 C
Avg Temperature: 77.9 F

hspl flatbench
3x3x300
2.5x300
3x300


hspl pulldown
5x3x360

hspl MP
5x3x300

hspl shrug
5x3x450

hspl incline bench
5x3x300

hspl row
5x3x360

hspl decline Bench
5x3x450

hspl pullover
5x3x450

  Report
 

Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Nice ride:
Distance: 16.32 mi
Time: 2:25:36
Avg Speed: 6.7 mph
Elevation Gain: 833 ft
Calories: 1,312 C
Avg Temperature: 80.0 °F

Monday's ride:

Distance: 20.79 mi
Time: 1:31:11
Avg Speed: 13.7 mph
Elevation Gain: 374 ft
Calories: 1,652 C
Avg Temperature: 77.9 °F

hspl flatbench
3x3x300
2.5x300
3x300


hspl pulldown
5x3x360

hspl MP
5x3x300

hspl shrug
5x3x450

hspl incline bench
5x3x300

hspl row
5x3x360

hspl decline Bench
5x3x450

hspl pullover
5x3x450

<edit>
forgot
hspl v-squat
3x5x360
3x450
2x5x450
3x5x540

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Abbreviated lift:


hspl MP
3x3x300

hspl pulldown
3x3x360

hspl flatbench
3x3x300

hspl row
3x3x450

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Much needed ride w/my love.
Distance: 34.52 mi
Time: 3:53:56
Avg Speed: 8.9 mph
Elevation Gain: 1,171 ft
Calories: 2,567 C
Avg Temperature: 73.8 F

about 10 miles in the rain, no complaints...

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

DL
5x5x315
5x5x405
first time back to dead's since lower back popped... with Chiro's permission

hspl v-squat
3x5x450
5x5x450

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Lessons learned:
Take it easy when you switch back from semi-sumo to traditional stance...

Sore as all hell.

This weekend:
Saturday:
Distance: 10.18 mi
Time: 1:44:03
Avg Speed: 5.9 mph
Elevation Gain: 558 ft
Calories: 735 C
Avg Temperature: 82.6 F
Time: 1:44:03
Moving Time: 1:06:41
Elapsed Time: 2:44:47
Avg Speed: 5.9 mph
Avg Moving Speed: 9.2 mph
Max Speed: 29.4 mph


and Sunday!
Distance: 26.41 mi
Time: 3:49:25
Avg Speed: 6.9 mph
Elevation Gain: 1,365 ft
Calories: 2,331 C
Avg Temperature: 86.9 F
Time: 3:49:25
Moving Time: 2:39:48
Elapsed Time: 3:49:26
Avg Speed: 6.9 mph
Avg Moving Speed: 9.9 mph
Max Speed: 37.8 mph

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Null
Level 1

Join date: Jun 2009
Location:
Posts: 1495

Gave blood, they only got half, though my veins are like sewer pipes. She mauled my arm...
SO pissed.

I NEED to give like twice what they'll take as my hemocrit is way too high... and they only take half of what they could, which since it isn't full they'll just toss...

Didn't make any progress, was 56, same/same as when I started...

I hate getting bled, as they'd throw the blood away and I'm O- (less then a days supply in town...)

anyway...


hspl v-squat
5x5x360
5x5x450
5x5x540


DL
3x5x315
3x5x405

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