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thegym00
10-13-2008, 02:06 PM
I used to keep an online journal at fortified iron I am going
to start anew over here. I am 43 years old lift ing the
242 class My best lifts in single ply 628.496,584 I have had
a bad couple of years of injurys and my lifts are a little
off my pr's. I am currently training for a meet november 22
and will probally compete raw My raw PR's 550,415,562
I like to lift raw it doesnt beat me up so much and I havent
put in the time and effort to learn the gear really well. I have been
lifting for 25 years with some lulls, I have competeted in NASA,Adfpf,
usapl, aau, uspf I appreciate any critques any one can give I am
always looking for any help I can get. I own a small gym in west va
and train lots of people but lots of time I cant fiqure out my own dam
self. I also teach a kettlebell class 4 nites a week so I do them every
nite I usually do them light which is still pretty good cardio

my basic program for the meet
monday squats warmup 135x5 225x5 315x5 405x5 500xmax reps
(goal is 5) belt only
vertical leg press 3x8 (done mostly for hip flexibility)
abs 12 sets

Tuesday 1. Flat bench progression program goal is 360x3 (raw)
2. Stability ball dumbells 3x8-12
3. Floor flyes 3x8-12
4. Bench take out and top holds 2 sets
5. Upper back 4 sets
6. hope to add triceps I still can do em I am taking
therepy on my right elbow
Wednesday
1. Deadlifts 3 week cycle floor,plates, rack
warmup do max reps with 500 goal 5
2 Lats 12 sets
Thursday
1. 10 inch box squats 12x2 not over 315
2. aux squat exercise 3 sets
3 biceps 12 sets
Friday
1. Revese band bench to 3 rep max
sometimes I will do shirted reverse bands on this day
I hope to add some triceps later

thats it thanks for looking....

thegym00
10-14-2008, 10:01 AM
warmup
Squats (raw) 135x5 225x5 315x5 405x5 skipped last set
bad cramp in calf....?

Vertical leg press 3x8 about 300lbs or so

abs 8 hard sets (superman on blast straps,standing abs, ball crunchs
crunch machine)

kettlebell curcuit 36 minutes using 44 and 35
lots of swings, snatches, squats etc

flexibility

thegym00
10-15-2008, 07:14 AM
warm-up
1. Flat bench 135x8 225x8 275x5 295x5 315x3 335x2 all reps paused
felt weak my elbow problem really hindering me
2. Top position Holds 3reps @ 385
3. Bottom position holds 3reps @225
4. stability ball press 95x8 120x6 130x3+1
5 Feet up nuetral grip dumbell press 65x12x3
superset with rear delts on incline 25x10x3
6. Standing Press on Hammer machine 2x8
7 Front Plate Raise 2x15@35 superset with Pushdowns 2x15(light)
8 Incline tricep 2x20 light
9 Football Bar close grip 135x8x2
10 Rolling Thunder 4 sets to failure 137.5 top weight
11 Kettlebell curcuit 36 minutes used ligth kb (26lb)

Felt good except for elbows, was able to do some light
triceps which is an improvement

thegym00
10-16-2008, 02:34 PM
wednesday oct 15
Deadlifts standing on 100lb plates 135x5 225x4 315x3 405x2 500x1
pulldowns 3 sets double ring bar 3 sets triangle bar
bent over rowing 3 sets
blast strap rows 4 sets
shrugs kelso bar 135x12 225x12 315x10
kettlebell curcut 35lb kb 37 minutes

thegym00
10-17-2008, 08:07 AM
thursday
squats to low box (10 inch) 135x2x2 185x2x2 225x2x2 275x2x2 325x2x2 350x2x1 370x2x1
felt good went heavier because monday squats sucked ...
Bicep work 12 sets
kettlbell curcuit 37 minutes went hard used 44's and 35's

thegym00
10-18-2008, 06:20 AM
WARMUUP

Reverse Band benches 225x5 275x5 325x5 375x5 405x3 425x3 445x3
raw blue bands

elbow still hurts but feeling better have some pain the day after
hopefully a strong bench day tuesday!!!!!!

thegym00
10-21-2008, 07:53 AM
MONDAY
OCT 20

SQUATS 135X5 225X5 315X5 365X5 405X3 455X2
RAW MOVED BAR HIGHER ON BACK HAVING DEPTH PROBLEMS TRIED IT
THURSDAY AND WORKED WELL SOLVED DEPTH PROBLEM HURT POWER
SOME..open to any suggestions

45 leg press 3x20
kettlebell curcuit light 26lb 40minutes

borracho
10-21-2008, 01:07 PM
Looks like you're doing pretty well for being old and fat. I am young and fat, so I'll be checking out to see what my future (hopefully) holds.

thegym00
10-22-2008, 08:48 AM
thanks for the comments I have been better but havent we all..

tuesday another crap day

bench 135x8 225x8 275x5 300x5 320x3 340x2 paused each rep just dont feel like I have any power..
top holds 365x10count 3 reps
bottom holds 225x10countx3
cambered bar 135x10 185x10 185x10
feetup dumbells 65x10x3
light pushdown superset with blast strap rear delts 3 sets
close grip football bar @135 superset with cable rear delt 3 sets
incline tricep ext to chin 45x20 65x20 85x20
close grip bench 135xfailure
at least I am getting a little tricep work in
bw 245

thegym00
10-23-2008, 08:09 AM
wednesday october 22

Deadlift in rack below knee 135x5 225x4 315x3 405x2 510x3
Full Deads sumo 320x10
Pulldown 140x10 160x10 180x8 200x8 130x15
Barbell Rows 135x10x3
Blast strap rows 4x10

Kettlebell Curcuit 40 minutes pretty hard lower body emphasis 35lb KB
not too bad....Deadlift Felt Strong

thegym00
10-24-2008, 11:00 AM
LIGHT DAY had to get to the bar to watch football game....
135x2x3 205x2x3 275x2x3

thegym00
10-28-2008, 11:29 AM
Monday 10-27
bike 10 minutes
warmup
Squats belt only 135x5 185x5 225x5 315x5 365x3 410x3 460x3
kettlebell curcuit 40 minutes 35lb kettle
solid workout....
started liquid ibprobhen and dmso combo on elbow 2x day hope it helps will
see tommorrwo....

thegym00
10-29-2008, 08:29 AM
tuesday
warmup
bench 135x8 225x5 275x5 315x3 335x2 weak as **** same ole problem
close grip with 70lbs chain 135x10x3
stability ball press 130x4 120'sx5 95x7
feet up dumbells 65x10 65x8 65x7
rollies 30x10x6
light pushdowns 30x20x3
elbow is a little better still hurts like a bitch on heavier benches
but was able to do light rollies without much pain cant figure it
out...

thegym00
10-30-2008, 07:19 AM
GOOD WORKOUT

WARMUP lifecycle 10 minutes
Deadlift 135x5 225x4 275x3 315x2 440x1 500x4 330x6
very strong should hammer 5 reps before my last meet workout

kettlebell curcuit 40 minutes 35lb kb

thegym00
11-02-2008, 08:36 AM
thursday off
friday 10-31
kettlebell curcurit 44lbs 40 minutes

saturday 11-01-08
went to pink palace for a different atmosphere

squats 95x5x2 155x5x2 199x5x2 243x3x2 309x3x2 354x3x2 409x3x2 460x3x2 484x1
all super deep high bar
bw 244

thegym00
11-04-2008, 09:55 AM
monday
squats 135x5 185x5 225x5 275x3 315x3 365x3 405x3 460x2 little slugish from saturday

kettlebell curcuit 40m 26lb

thegym00
11-05-2008, 09:23 AM
tuesday
finally a bad bench day but at least improvement from horrible
warmup
bench 135x3 185x3 225x3 275x3 300x3 325x3 350x1 all paused reps much better pain not as bad
cambered bar 135x12 185x10 235x8
stability ball dumbells 130x5 120x7 80x10
Incline dumbell press 65x12 65x12 superset with rear delt raises
feet up dumbell press 65x10 65x10
superset hammer strenth press+light pushdown 2 sets
superset incline jm press+ close grip bench 2 sets light
dumbell rollies 35x10x3

thegym00
11-06-2008, 07:53 AM
wednesday 11-05
deadlift out of rack just below knees 135x5 225x4 315x3 405x2 500x5
lat work 16 sets
kettlebell curcuit light 40 minutes 26&35lb

bill
11-06-2008, 08:08 AM
Good lifts, looks like you do alot of volume. Maybe your beating up the elbows and overtraining a little? Just throwing that out

thegym00
11-11-2008, 08:02 AM
THRUSDAY OFF
FRIDAY KETTLEBELL CURCUIT HARD 35LBS
MONDAY:
SQUATS 135X5 185X5 225X3 275X3 315X3 365X3 430X3 LITTLE TIRED SKIP LAST SET
KETTLEBELL CURCUIT 40 MINUTES 35 LB

THANKS BILL FOR THE CRITIQUE, I belive you are correct I need to have more disipline
in resting....I train alot of young lifters who need the volume which is probally why
I do so much I have found they loaf if I am not pushing them...

thegym00
11-12-2008, 08:59 AM
Monday
Bench 135x3 185x3 225x3 250x3 275x1 295x1 315x1 335x1 355x1 225x23
Thats All Rest Bw 245

thegym00
11-13-2008, 07:57 AM
tuesday
squats 135x5 185x5 225x5 275x3 315x3 365x3 425x3
kettbell curcuti 40 minutes

wednesday
deadlift 135x5 225x4 315x3 405x2 500x4
kb curcuit light kb non-stop eaiser on muscles harder cardio

thegym00
11-25-2008, 01:12 PM
prior to meet did kettlebells,and cardio about every day

meet result WDFPF WORLDS EVANSVILLE INDIANA 11-23
RAW
squats open 462 good 2/3 fail depth fail depth
had plenty of strength judging very strict I will have
to work on it if I plan to compete in this fed..

bench open 330good 353 good 369 good
best I could do with my injury pretty happy
again strict very long pause I had forgot
how much a pause takes away from a raw bench
I got used to a shirt where the pause really doesnt
matter much

deadlift....open 500good 551 good 575 fail
a little dissapointed felt I could have done better
bw 245 2nd place

overall not a great performance but a great meet with some very
good raw lifting espically the 220s and down most of the heavier guys
were not that good..

thegym00
11-25-2008, 01:16 PM
monday 112408
I am going to get lighter and tighter over the next couple of months
then I am going to start the 5-3-1 program from jim wendler I plan
on competing in april I havent decided raw or gear..

SQUATS 135x8 225x6 275x4 315x2 175x20
45 leg press 315x5 405x5 495x5 590x5 680x5 770x5
kettlebell curcuit 35 minutes hard
flexibility 5 minutes....

thegym00
11-26-2008, 07:43 AM
tuesday 1125
lifecycle 12m
bench 135x8 155x8 175x8 195x8 275x3
4 board press 275x5 275x5 275x5 275x5 325x10
feet up flat db press 10x10 @65lbs
side raises+bent raises +front raises 25x12
cuban press 25x10x2
kettbell curcuit 25 minutes
flexibility 5 minutes

borracho
11-26-2008, 08:51 AM
sessions are looking good..good luck with the comp!

thegym00
11-29-2008, 07:44 AM
wednesday kettlebell session only

thrusday (thanksgiving)
AM pause squats 135x2x3 185x2x3 225x2x3
bottom position squats 225x5x2
LEG PRESS 320x20
PM
Bent over rows 135x12 185x10 225x8 275x5
pulldown to front 130x12 150x12 170x10
LOW cable rows 150x12 210x8 260x80
ez curls 6x6
curls with chains 3x8
friday off


saturday plan to do a little technique work with shirt and cardio ...

thanks for comments borracho..

thegym00
12-02-2008, 09:46 AM
saturday
bench warmup 275x8
3 board 315x8

shirt work with reverse bands...big mistake still not healed...

monday 12/01/08
squats 135x8 225x6 275x4 315x2 195x20
45 leg press 4x8
kettlebell work 30 minutes
flexibility 5 minutes

thegym00
12-10-2008, 10:29 AM
start 5-3-1 method
monday 12-09
stairmaster 12m
lifecycle 12m
crosstraineer 6 m

seated military warmup 160x5 170x5 180x5
t-bar rows 4x8

kettlebells 26minutes

tuesday
stairmaster 12m
crosstrainer 6m
DEADLIFTS warmup 325x5 375x5 425x5 sumo style
leg curs 4x20
blast strap abs (wheel style) 3x10
kettlebells 30 minutes

thegym00
12-13-2008, 11:59 AM
bench day
warmup 250x5 275x5 300x5

seated power clean 5x8
hammer inclines4x10