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Tim K
10-26-2009, 05:39 PM
Stats for 10/26/2009:
Age: 43
Height: 5' 6"
Weight: 175 ~ 177 lbs

Background:
My last powerlifting competition was back in 1986. I lifted in the 133-148 weight class. I took the class and overall win with a 960 lbs raw total. I really had no clue what I was doing and didn't have any 'equipment' aside from a thin leather bodybuilding weight belt. Ah... good times. Shortly after that competition I became more involved with motorcycle roadracing and lifting was placed on the back burner.

Fast forward about a decade and half. I had gotten married, had a kid, went through college, started a career, and all those other things that make up a busy life. In addition, I live and work on a horse farm. Free time is rare.

Once the daughter went to college I turned her room into a weight room and started over. By the time I hit 40 I was weighing 193 lbs and had a decent build.

Shortly thereafter I tore my hamstring running after a loose horse. I got that healed and then strained my groin trying a sumo style deadlift. Being an idiot I didn't let that heal and tore it pretty good doing squats. I'm old, so it took awhile to get all of that straightened out.

Once I got everything healed up I was back on the lifting wagon. Last November I decided to give bronc riding a try. I lasted all of a second (I'm being generous too) and ripped my biciptal tendon.

During my off time I ballooned up to a whopping 198 lbs. This February I entered a Biggest Looser competition at work and dropped to 166 lbs in 12 weeks. Since then I've been slowly working my way back to health and heavy weights. My current routine is 5/3/1 and I've just started my 31st week.

WEEK 31
Standing Military Press
Bar x 20
70 x 5
85 x 5
100 x 3
110 x 5
125 x 5
145 x 6

Incline Bench
135 x 10 x 3

Tricep Pushdowns
60 x 15 x 3

Pull-ups
BW x 10
+25 x 5
+45 x 3
+25 x 5
BW x 10

BW = 179.8 lbs <- Too much beer and pizza this weekend. :D

Coke
10-27-2009, 09:26 AM
Nice seeing you start up the journal, good luck reaching your goals.

Tim K
10-27-2009, 04:53 PM
Thanks CoCoa!

Not much happening today. Warmed up, hit some stretches, really concentrated on my legs and back. I tweaked something in my last week and its been giving me some grief. A little prehab today will help with deadlifts tomorrow.

Off Road
10-27-2009, 05:04 PM
Great start to your workout log. You know that broncs are a young man's game, right? Haha. I used to ride bulls and bareback horses through high school and college. Then I got old and started roping. Haha. Anyways, I'll be following your log. Us old guys have to stick together.

Tim K
10-27-2009, 05:11 PM
I certainly don't bounce like I did when I was younger and the ground has gotten harder. However, I can still move pretty quick. When all you can see if flying hooves, it provides a lot of motivation to get out of the arena. :D Sad part is - we're primarily a Dressage barn. LMAO! Wife is loving natural horsemanship and making huge progress applying cowboy knowledge to other equine sports. Myself - I'm hanging up my spurs. LOL

Off Road
10-27-2009, 05:43 PM
I've never done any dressage...I've always been a "jump on and gather cows" kind of guy.

Tim K
10-28-2009, 08:24 AM
Working with cows is probably more rewarding than Dressage Divas... LOL

Off Road
10-28-2009, 08:58 AM
No kidding :evillaugh:

I'm looking forward to seeing the rest of your workouts. It looks really good so far.

Tim K
10-28-2009, 12:27 PM
I just got a deep tissue/sport therapy massage. I'm probably going to push deadlifts off for one day. Nice thing about lifting heavy only three days a week, you can really listen to your aches and pains and adjust accordingly. I'm shooting for a minimum of 5 reps with 345 lbs. Should be fun!

Tim K
10-29-2009, 05:06 PM
Deadlifts
165 x 10
205 x 5
245 x 3
265 x 5
305 x 5
345 x 8 - added chalk and belt PR
205 x 10 x 2
185 x 10
165 x 10

Ab Pulldowns
70 x 20 x 5

BW = 176.4 lbs

Off Road
10-29-2009, 05:40 PM
Strong pulling.

Tim K
10-30-2009, 04:50 PM
I feel that my deadlifts are my weakest lift. I actually squat more than I deadlift. I've been dealing with lower back issues since I was 23. I think, when I pull, if I feel a bit of pain in my lower back and I stop - force of habit. I'll continue to get stronger and do better.

Bench
Bar x 20
100 x 5
125 x 5
150 x 3
165 x 5
190 x 5
215 x 9 - competition grip
135 x 10 x 3 - close grip

BOBR
135 x 10 x 3

Face Pulls
50 x 15 x 3

BW = 176.6 lbs

Coke
11-01-2009, 10:47 AM
Solid benching and all bro.

Tim K
11-01-2009, 02:25 PM
Solid benching and all bro.

Thanks for the vote of confidence. :D

Nothing much today, just lots and lots of stretching. On a side note, one of my wife's student got dumped in the competition arena yesterday. Horse hit the canter and decided to eject the student. One good, solid buck and she was gone.One of the comments heard: "I didn't think a horse that fat could get that high!"

Student is okay and we'll chalk it up to another learning experience.

Tim K
11-02-2009, 03:25 PM
Squats - started with knee sleeves
Bar x 10
165 x 5
205 x 5
245 x 3
265 x 5
305 x 5 - added belt
345 x 5

It was cold in the garage tonight, so I wore two shirts. When I put my belt on, I didn't get it low enough. I think it was my second or third rep with 305 the belt dug up under my ribs resulting in a lot pain. I put 345 on the bar and suffered through another 5 reps, but I doubt I got low enough to count them as full squats. Workout didn't go as planned but I got the basics done. Should be good for presses on Wednesday. I'm hoping it wont be an issue for deadlifts on Friday.

Off Road
11-02-2009, 04:00 PM
Big squat!!! I don't wear a belt...ever. Do you often have problems with it digging into you?

Tim K
11-02-2009, 04:13 PM
Thanks!

When I first got the belt before it was broken in I had some issues. Part of it is I'm short. :D But once I learned to wear the belt low, it hasn't bothered me. Today, with the extra shirt on, I just didn't get it set right. Totally and completely my fault. I wear a belt because I have some back issues - including a degenerated lower lumber disc. As the weight I can handle increases, I increase the weight at which I put on the belt. Plus, wearing the belt helps remind me to push out with my stomach to make a more stable core. When I get fatigued, I'll often wear the belt loose just to remind me about staying tight and to push out with my abs.

Tim K
11-04-2009, 04:12 PM
Ribs still feel smashed. I'll sit one more day out and hit Military Presses tomorrow. Deads are Friday... I can feel the pain from here! :lol:

GoodyGirl
11-04-2009, 05:01 PM
I've been dealing with lower back issues since I was 23. I think, when I pull, if I feel a bit of pain in my lower back and I stop - force of habit. I'll continue to get stronger and do better.

Certainly for me half of my problem was fear or re-injury. It's always scary to think about doing something that might incapacitate you again for some time. I'm over that fear now and because of that I have allowed myself to get stronger and do better. It's not easy though, sometimes there is a twinge and those thoughts re-enter my mind briefly. But then if I think like that I achieve nothing. What will be, will be I guess.


I wear a belt because I have some back issues - including a degenerated lower lumber disc.

Is this from normal wear and tear or an accident? Thanks for following my journal and for your comment. I will look forward to reading your journal updates too.

Tim K
11-04-2009, 06:02 PM
Is this from normal wear and tear or an accident? Thanks for following my journal and for your comment. I will look forward to reading your journal updates too.

Not normal wear and tear - combination of bad genes, getting thrown from horses, and tossed from motorcycles. I was not kind to my body when I was young. :D Now I'm trying to make up for the mistakes of my youth. :)

muscle_g
11-05-2009, 02:14 PM
Strong looking stuff in here Tim!!

Off Road
11-05-2009, 02:53 PM
getting thrown from horses

I hear ya...my knee is so messed up from those stupid horses. I have always wanted to try a strongman competetition but my knee would never hold up to the mobility stuff.

Tim K
11-05-2009, 06:08 PM
Appreciate the comments guys. Honestly, I don't feel my numbers are all that great. I'm pretty thankful my knees are still doing pretty good. :D I think you've had a rougher time with the equines than I've had Off Road.

Wife didn't let me lift today. Says my ribs are still too dinged up. I'll have to wait until she goes to work tomorrow and then sneak in some Military Presses. :D

GoodyGirl
11-05-2009, 06:20 PM
Wife didn't let me lift today. Says my ribs are still too dinged up. I'll have to wait until she goes to work tomorrow and then sneak in some Military Presses. :D

Hahaha, you should listen to your wife. Wives are always right!!! I say that, because I am one! *wink wink* oh and you really don't want to hurt yourself, so be careful!

Tim K
11-05-2009, 06:22 PM
Hahaha, you should listen to your wife. Wives are always right!!! I say that, because I am one! *wink wink* oh and you really don't want to hurt yourself, so be careful!

I'm not going to argue with that statement as it is a fight I would surely lose. I'm impatient. I hate healing injuries. Aside from some pain every time I move, I don't feel bad at all. I'm just beat up, not broken. :D

GoodyGirl
11-05-2009, 06:30 PM
I'm not going to argue with that statement as it is a fight I would surely lose. I'm impatient. I hate healing injuries. Aside from some pain every time I move, I don't feel bad at all. I'm just beat up, not broken. :D

I know the feeling for sure. To go from highly active and competitive to ruptured, literally, so bad so that I couldn't wipe my own butt on the toilet and had to ask my husband for assistance. Humiliating. I empathise with anyone that has an injury that can't get out and do the things they want to do, but experience has shown for me, if I am too impatient, then it can often make things worse :( Chin up, hope things improve real quick. Are you taking any anti-inflammatories and icing it? How old is the injury?

Tim K
11-05-2009, 06:35 PM
It is nothing major. :D Certainly nothing that compares to having titanium inserted into your spine! I was squatting Monday and didn't get my belt placed low enough on my short torso (what can I say, I'm short!). On about the second or third rep at 305 my Lever belt dug up under my rib cage. That was not a very fun experience. I finished the set, slapped 345 on the bar, got the belt in the right place, and hit 5 more reps. My rib cage, on the right side, is very sore. Hurts to breath, cough, or laugh. Luckily I don't have a cold, am a grouchy old cuss, so I don't laugh, but can't do much about breathing. :D A few more days and I'll be right as rain!

Tim K
11-06-2009, 09:09 AM
Military Presses
Bar x 20
70 x 5
85 x 5
100 x 4
120 x 3
135 x 3
150 x 5

Incline Bench
135 x 10 x 3 - good speed on these today!

Tricep Pushdowns
60 x 30 - 'cus I could!
60 x 15 x 2

I'm working at home today. I thought I would get a workout in just before lunch. I'm still hoping to hit deadlifts tonight. We'll see how it goes. Might have to do all my lifting sans belt.

Off Road
11-06-2009, 12:20 PM
uummm...I'm telling your wife :evillaugh:

Tim K
11-06-2009, 04:12 PM
OffRoad - wait until after she feeds me, otherwise I'll starve! :D

Deadlifts
165 x 5
205 x 5
245 x 3
285 x 3
325 x 3
365 x 5 - PR Added belt. Hit the first rep, reset, knocked out 4 more. Not my best form, my shoulders were definitely rounding, but I got 'em up. Deadlifts are still my most problematic lift.

Ab Pulldowns
70 x 20 x 5

BW = 178.4 lbs

Ribs hurt. Adding the belt didn't feel good, but I got it done. Nothings broke, just bruised. :D

Off Road
11-06-2009, 04:38 PM
Good job on the deads...I won't tell on you :clown:

Tim K
11-06-2009, 04:44 PM
I'm safe... I got a pizza in the oven! :D Your evil plan of blackmail has failed! :)

GoodyGirl
11-06-2009, 05:25 PM
Tricep Pushdowns
60 x 30 - 'cus I could


Ouch, you're a crazy man! That would have been horrible. Were your tri's ready to explode?




Ribs hurt. Adding the belt didn't feel good, but I got it done. Nothings broke, just bruised. :D

:tuttut:
Hmmmm, well here's another woman to nag you. Told you so! Ever heard of rest? lol

Tim K
11-06-2009, 06:41 PM
Ouch, you're a crazy man! That would have been horrible. Were your tri's ready to explode?
For just a few seconds I think I had 18" arms! :D


:tuttut:
Hmmmm, well here's another woman to nag you. Told you so! Ever heard of rest? lol

Yep - that is why I took a nap between morning and evening workouts. :D

GoodyGirl
11-09-2009, 03:56 AM
How is the rib? Have you made a full recovery yet?

Tim K
11-09-2009, 06:43 AM
Nope, I keep aggravating it. My wife says it is what I'm good at - being aggravating. Walked for 3 miles (brisk pace of 12 minutes per mile) up in the mountains Saturday. I was surprised at how much that bothered me. Still sore and still healing. Have bench tonight and squats Wednesday. A little worried about squats...

Off Road
11-09-2009, 07:23 AM
A walk in the hills is good medicine. Good luck on the bench, I hope the ribs take it.

Tim K
11-09-2009, 07:47 AM
I needed it too... just found out how much my daughter's wedding was gonna cost. We are now looking at a change of venue. Ouch!

Off Road
11-09-2009, 07:56 AM
I needed it too... just found out how much my daughter's wedding was gonna cost. We are now looking at a change of venue. Ouch!Thank God I have sons...I just have to feed them :)

Tim K
11-09-2009, 03:26 PM
I feel like someone went after me with an axe handle. Trimming horses, getting feed, covering the round bales (don't understand that, but the wife wants it done), feeding, etc., etc. Overdid it. Wish I had some Vicodin and beer. :D

Tim K
11-11-2009, 07:17 PM
Its official, ribs are busted. Not sure where that puts my training. I know I'm way too impatient to wait a month or two.. :D

GoodyGirl
11-11-2009, 07:18 PM
Oh S%#! that's bad. Sorry to hear that. Did you have an x-ray? Ask the Dr for some good meds. I get mine in bulk, 20 packs at a time!

Tim K
11-11-2009, 07:23 PM
They are cracked, which means they aren't moving around. If you're gonna have broken ribs, it is the way to go. :D I'm gonna go with motrin before I try anything stronger. I've been dealing with it up to now and doing okay. It just hurts to laugh, cough, move, sleep, or damned near anything else. Still contemplating a bench workout before the end of the week. I know, I'm not too bright.

On a side not, tomorrow is my 15th anniversary! Can't believe any woman could put up with me for that long. My wife, she is a saint!

Off Road
11-11-2009, 09:48 PM
Happy Aniversary. 15 years is a BIG accomplishment these days. I've been married to the same wonderful woman for 23 years now. I've been married half my life :)

The ribs suck. But do yourself a favor and let them heal for a while. Can you squat? May be time for a squat specialization routine :thumbup:

Tim K
11-12-2009, 08:08 AM
Squatting hurts worse than bench pressing. LOL I'm not sure what I'm capable of at the moment. I am going to see what works and doesn't work Friday. I've entered the strongest of the weak online competition and it is looking like I'll be weakest of the weak. LOL

GoodyGirl
11-12-2009, 01:15 PM
Nothings broke, just bruised. :D

Remember this? Doh! Rest up Tim! It's sure to heal quicker this way even if you don't want to, you might not have any choice if all these exercises are hurting. And Happy Anniversary mate! Nice work :)

Tim K
11-12-2009, 05:55 PM
Remember this? Doh! Rest up Tim! It's sure to heal quicker this way even if you don't want to, you might not have any choice if all these exercises are hurting. And Happy Anniversary mate! Nice work :)

I was wrong... wife was right as confirmed by the little guys in the lab coats with stethoscopes. :read: I believe I was going with the wishful thinking diagnosis. :D

GoodyGirl
11-21-2009, 01:29 AM
How's the rib?

Tim K
11-21-2009, 05:09 AM
It will be three weeks on Monday. The rib feels much better. Now if feels sore and 'out of place.' I can move without much in the way of pain. I believe I'll try some light lifting next week and see how it goes. If that doesn't work, then I'll give it another week. Thanks for asking!

Off Road
11-21-2009, 06:58 AM
Heal up and stay away from the horses...
Good excuse not to clean stalls :evillaugh:

LuNa
11-21-2009, 02:55 PM
Nice journal you have here. Good to hear the rib is feeling better. Good luck with lifting next week, hope everything feels like it should.

Tim K
11-23-2009, 04:07 PM
Military Press
Bar x eleventy-billion
65 x 5
75 x 5
90 x 3
95 x 5
110 x 5
125 x 10

Incline Bench
135 x 10 x 3

Tricep Pushdowns
60 x 15 x 3

Pull ups
BW x 10
BW x 9
BW x 7

First time lifting in three weeks. Ribs are feeling much better. Right now they are sore - both front and back - a little more tender on the back. That is to be expected. I've lost some strength and a bit of capacity for work. But, it shouldn't take me long to get it back. Felt good to move some iron!

Off Road
11-23-2009, 04:39 PM
Welcome back.

Tim K
11-23-2009, 05:35 PM
It is nice to be back!

Brother and Dad came down for a workout. I helped 'em out with some pre-hab stuff and had to hit some more weights.

Military Press
Lots of demos
135 x 5

Pullups
BW x 10 x 2

GoodyGirl
11-24-2009, 01:22 PM
Hey Tim, glad to read you are feeling a little bit better. Still going to be a while before you get back to 100% but you sure sound happy about moving some weight again! Good on you. Keep on keeping on :)

Tim K
11-27-2009, 04:33 PM
Deadlifts
150 x 5
185 x 5
225 x 3
240 x 5
275 x 5
315 x 6

Didn't have much in me today - no energy and no strength. I got my main lifts done and got out. Kind of disappointed in how weak I felt. I'm not looking forward to posting a bunch of weak-arsed lifts next week. :(

Off Road
11-27-2009, 04:39 PM
Cheer up little buckaroo...you're just coming off an injury...they can't all be gold.

Tim K
11-27-2009, 04:42 PM
Appreciate the kind words... the good news from the workout was the ribs felt fine. I can barely tell they've been cracked, unless I start pressin' on 'em. :D

Off Road
11-27-2009, 05:09 PM
so, don't press on 'em :evillaugh:

GoodyGirl
11-27-2009, 06:12 PM
No pressing!! or we'll tell your wife! lol
Chin up Tim, it's gonna take a while to get back to where you were but you're on the mend now, that's the most important thing.

Tim K
11-30-2009, 04:39 PM
Bench
Bar x 10
95 x 5
115 x 5
140 x 3
150 x 5
185 x 5
200 x 5
225 x 2
250 x 1 - The weight settled me a bit deeper into the bench making it more difficult to unrack the weight. I brought the weight down a little low on my belly. Had to fight in order to get the bar back on the correct path. Otherwise, the weight felt pretty easy.

Bench - close grip
135 x 10 x 3

Face Pulls
50 x 15 x 3

I warmed jumping rope for a couple minutes. It has been awhile! This is the first time in a month I've been able to bench. I wouldn't say I'm happy with the results, but then again, I'm not disappointed either.

I've been working on computers all day. When I do that, my posture sucks. Because my posture sucks, my lower back is bugging me. I skipped bent over rows tonight. I'll either hit some pull ups or one arm dumbbell rows tomorrow.

Things are not looking so hot for the Strongest of the Weak competition...

Off Road
11-30-2009, 05:51 PM
Good job Tim. That's a good press coming off an injury. It will only go up from there.

Tim K
12-04-2009, 07:01 PM
Been out in the field pulling some 14 hours days this week. Been digging up some interesting stuff around some old textile mills. Anytime I'm let loose with a backhoe and told to find what I can is a good time. :D Today I helped set up for a powerlifting competition that is being held on Saturday. Got to meet and work with Donnie Thompson. Super nice guy... and f'n huge too. The guys squat is over 100 lbs more than my total!

Tim K
12-19-2009, 09:24 AM
Clean bill of health once more! Well, aside from being old and amazingly inflexible.

Warm-up - jump rope for two songs

Military Presses
Bar x 10
65 x 5
75 x 5
90 x 3
95 x 5
110 x 5
125 x 11 - that eleventh one took forever to lock out!

Incline Bench
135 x 10 x 3 - last rep of last set was a struggle

Tricep Pushdowns/Pull-ups
60 x 10 x 3/BW x 10 x 3

Pull-ups
BW - miniband x 10 x 2

Out!

Tim K
12-23-2009, 04:36 PM
I've hit a couple more workouts - deadlifts an bench. Nothing too stellar - just getting back into the swing of things and letting my joints catch up. On deadlifts I worked up to 315 lbs with a double overhanded grip before I had to switch to a mixed grip. Pretty happy with that! Tonight I worked up to 225 for an easy double. My right elbow started to 'twinge' a little, so I called it a day. Looking forward to squats!

Off Road
12-23-2009, 05:12 PM
Looking forward to squats!
There ya go...

muscle_g
12-23-2009, 05:40 PM
Hey man we should get togeather one day at the gym in Bishopville and get in a workout.

Tim K
12-23-2009, 05:51 PM
Give me about a month. I should have regained most of what I lost by then. :D

Tim K
12-28-2009, 04:19 PM
Box Squats (12" box)
Warm-up sets - about 4 or 5 sets
185 x 5 x 3

Accessory work and out

I've been a bit worried about the depth of my squats. My plan is to work with lighter weights on a low box (12" from the ground) for about month. At the end of the month, I should be hitting the 12" box for 275 x 1. I've done 315 x 3 @ 12" before - so I believe this goal is easily attainable. From there I'll bring the box up until I'm just breaking parallel and up the weight.

My goal is to hit 405 for a very clean single in 16 weeks. I'll be using the 5/3/1 template for the lifts. The only problem I foresee is getting impatient and trying to hit that before 16 weeks.

Next week is 225 x 3 x 3 @ 12" with only knee sleeves and a belt. I'm incorporating the belt to figure it out. I don't want to be popping ribs again.

My plan for deadlifts is to hit deficit deads for the next few workouts. Probably 12 weeks worth. I really need to strengthen my back. Often times, after deadlifts and/or squats my lower back is so tight that I can't do any other work. I am going to add a fourth day into my schedule to hit all the accessory work I miss - mainly upper and lower back. I foresee a lot of good mornings and pull-ups in my future.

Bench - keep getting stronger. The nice thing about where I'm at right now is I don't have to worry about weak points - I'm weak overall. All I need to do is get stronger!

GoodyGirl
12-28-2009, 04:28 PM
How was your Christmas Tim? Your plan sounds good. 12" box, wow! that's gonna be hard work. I don't think I could get my backside that low. I looked back through my journal to see that I was squatting much heavier until I realised I was nowhere near as low as I should have been and the fact that the squats were also in Smith made my weights hugely overinflated! Since working on my technique to parallel or just a smidge under if I'm lucky and using the power rack at home, the weight on the bar has dropped massively. But they are much harder and are really makin' my leggies work! I hope to see some improvements by adding some weight soon. Slow old process. Hope you're well.

Tim K
01-02-2010, 05:55 PM
Looks like I missed posting a couple workouts. :( Anyways, here is one:

Deadlifts - 1.5" deficit
135 x 10 - overhand grip
155 x 5
185 x 5
225 x 3
275 x 5
315 x 3 - alternate grip reversed from my normal grip. It felt very, very, very awkward.

Ab Pulldowns
70 x 25
100 x 10 x 2
80 x 15 x 2

I stood on a couple 1.5" thick plates and wore shoes for deadlifts. I really couldn't notice a difference in my stance, but I felt as if my glutes were working harder. Using an alternate grip reversed from my normal grip felt weird. It threw me off. I'll have to work on the different grips.

I strained my right bicep pretty good trying to hang a flat screen TV the day after Christmas. I'm doing my best to protect my arms while still lifting. Having short arms sucks - 'cept for benching.

Deadlifts are always going to be tough for me. Just means I have to work harder at them.

Tim K
01-03-2010, 07:56 PM
Did some reverse band bench today. Worked up to 315 for a triple, but the bands subtract about 80~85 lbs off the chest. First time I've done reverse band bench. It was a lot of fun. Can't wait to hit 'em again soon. Now that I know how much my bands take off, I'll be able to more accurately use them in the future.

Green bands - 80~85 lbs off the chest
Purple bands - 125 lbs off the chest

Should be able to hit 345 with the green bands.

Off Road
01-03-2010, 08:17 PM
It would be so much fun pressing that kind of weight, even if the bands are helping.

Tim K
01-08-2010, 01:34 PM
Box Squats - 12" Box
Bar x 10 - knee sleeves
135 x 5
160 x 5
190 x 3
225 x 3
255 x 3
285 x 3 - unracking it felt heavy, but the weight went up nice and quick. Easy set!

Deadlifts - 1.5" deficit
255 x 3
290 x 3
325 x 3 - left bicep still hurts a bit. Felt I had two more in me.

I felt like I had a lot of drive coming out of the hole on squats. I'm happy with how quick 285 went up. I feel confident with 315 on a 12" box. Can't wait to get that out of the way so I can progress to some heavier weights at a more realistic height.

Deadlifts were kind of meh... left bicep concerns me. I felt I could have gotten 5 or 6 with 325. I didn't stay tight enough and I still felt pretty strong.

Military press tomorrow. How many reps will I get with 155? Tune in tomorrow to find out!

Tim K
01-09-2010, 01:48 PM
Military Press
Bar x 10 x 2
65 x 5 - suicide grip
80 x 5
100 x 3
120 x 5
140 x 3
155 x 5 - PR

Incline Bench
185 x 5 x 3

Tricep Pushdown
70 x 20 x 3

Pull-ups
BW - purple band x 15 x 2
BW - purple band x 12 x 2

BW = 185

I liked doing presses with the suicide grip. It was easier to keep the bar on the correct path. First time I've used a suicide grip and I hit a PR.

Tim K
01-11-2010, 04:00 PM
Squats - 12" Box
Bar x 10 - knee wraps
135 x 5
160 x 5
190 x 3
240 x 5
270 x 3
300 x 1 - added belt
315 x 1 -13" box - added Centurion briefs for fun. Cut the box a little high.
315 x 1 - 13" box - Got down to the box.

Deadlifts - 1.5" deficit
260 x 5 - used double overhanded grip and wrist straps
295 x 3
330 x 4 - PR

Ab Pulldowns
100 x 10
80 x 24
80 x 12 x 2

Been feeling run down all day. Not much in the way of energy. It was hard dragging myself to the power rack. I got my prescribed reps on box squats and decided to reward myself with a little fun.

I got a pair of Centurion Briefs at the beginning of December and have yet to use them. Today, I was going to bust my cherry - so to speak. I didn't think there was much chance of me getting down to 12", so I upped the box to 13" and gave it a go.

My first attempt was high. I did a couple reps with nothing on my back to show myself I could hit the depth and my next set at 315 was cake. Squatting with briefs is a bit different.

My left bicep is pretty tweaked. I used a double overhanded grip with wrist straps to take the strain of my bicep. I wouldn't have been able to deadlift otherwise. At the moment, grip isn't my problem. Raw strength is. I got some decent reps in and that was what really mattered.

Despite feeling wiped out, I was able to hike just a bit north of vag and get some work down. Pops would be proud.

Tim K
01-14-2010, 04:56 PM
Bench
Bar x 10
105 x 5
135 x 3
160 x 5
195 x 3
250 x 1 - felt surprisingly easy
320 x 2 - reverse band with purple bands (takes off about 80 lbs at the chest)
335 x 1 - reverse band with purple bands - PR

Bench - close grip (about half a thumb length from the smooth part of the bar)
185 x 5 x 2
185 x 9 - Wanted to see how many I could do. Came out of the groove on the 9th rep.

Felt very strong tonight. Everything went up very easy. The bigger weights still felt heavy, but they moved easy. Missed the rows and face pulls. I'm trying to give my left bicep a rest.

Tim K
01-17-2010, 04:11 PM
Deload!

Squat - narrow stance (feet just wider than shoulder width), ATG
bar x 5 - started with knee sleeves
135 x 5
160 x 5
190 x 10 x 5 - added weight belt. I'm going to wear this until I gain my confidence in the belt again.

Good Mornings
95 x 10 x 4

Ab Pulldowns
80 x 15 x 4
70 x 20 x 1

It has been awhile since I've done a narrow stance squat. My quads are on fire. The GMs finished off my hamstrings and lower back. After all that, abs were a pleasure. Great workout tonight!

Tim K
01-18-2010, 04:24 PM
Not much going on tonight...

Jumped rope, band good mornings, ab pulldowns, stretching... just getting some work in and trying to loosen up a little.

Off Road
01-18-2010, 04:46 PM
Deloads are boring. Fortunately, we can relish in the fact that our body's are growing.

Tim K
01-18-2010, 05:45 PM
Normally I look forward to deloads. I need the break. This time, I don't wanna deload! :D I wanna lift!

Tim K
01-24-2010, 04:37 PM
Deload Week

Squats - narrow stance, ATG
Bar x 10
135 x 5
165 x 5
195 x 5
225 x 15 - wanted 20 reps, but too gassed after 15
225 x 10
225 x 12 - haven't done squats for reps in awhile. Forgot how much fun it is!
315 x 3 - reverse bands - greens. Just for fun.

BW = 184 lbs

Bodyweight is slowly coming down from my holiday binging. My left bicep is still being a little beee-otch. Seems it didn't like holding the entire weight of a flat screen TV. Well, it wasn't the weight as much as my little T-Rex like arms being stretched to their maximum to hold the TV.

I had a lot of fun squatting for reps. It has been a long time and I've forgotten what a challenge it could be. Ideally I would love to be hitting 315 for sets of 10. Might give it a go in a month.

I'm also happy how nothing felt heavy. Even unracking 315, it felt light. I'm super-stoked! Might not have been the best deload workout ever, but I sure had fun.

Tim K
01-25-2010, 04:21 PM
Military Press
Bar x 15
70 x 5
85 x 5
100 x 3
110 x 5
125 x 5
145 x 9 - PR Came so close to getting the 10th rep, just couldn't get it locked out. Grrrr@it!

Incline Bench
185 x 5 x 3

Triceps Pushdown
60 x 15 x 4

Kroc Rows
80 x 12 x 3 - It has been a long, long time since I've done Kroc Rows. Now I remember why I love them so much! Didn't bang up my bicep much at all either.

BW = 183

I looked back through some workouts and I believe 145 x 9 is a PR.

I couldn't sleep last night. Ever since Hurricane Hugo, I have trouble sleeping during big storms. The more wind there is, the worse I sleep. I finally crashed around 3:30 AM and got about 4 hours sleep. I'm pretty happy with my workout considering my lack of rest.

Unlike some folks, I need lots and lots of sleep.

Off Road
01-25-2010, 04:26 PM
Nice press

Tim K
01-25-2010, 04:29 PM
Nice press

Mucho Gracias! I've always felt my press was a weak point (But then again, I feel that way about all my lifts), so I've been working hard at getting better. My best, all time push press was 205 at 193 lbs BW. For strict Military Press it is 170 lbs at 178 lbs BW. I really want a BW strict Military Press. I think I'm real, real, real close. :D

GoodyGirl
01-28-2010, 04:30 AM
Timmmmmmmy!!! Hi :hello: Nice Military Press PR! Sorry I've been absent lately. Holidays..... kids ....... husband..... ALL OF THEM AT HOME!!! FOR 5 LONG WEEKS! Argh! Anyway, I'm slowly regaining my sanity now that school & work have returned and am looking forward to routine again. I shall endeavour to pop my head in here a little more often. Thanks so much for all of your support in my journal. Your comments and suggestions are very much appreciated. And in my 9 months of solid training I must admit, I've not done a deload. Is that a bit naughty? Or can I get away with it 'cause I'm a girl and girls lift sissy weights! lol. Stay well Tim. No more cracked ribs, ok?

Tim K
01-29-2010, 05:08 PM
Warm-up = jumping rope for 6 minutes

Squats - Narrow stance; ATG
Bar x 15
135 x 5
165 x 5
195 x 3
215 x 5
245 x 5 - added belt
280 x 5 - felt easy. I am digging these shoulder width stance squats. I'm getting all the way down, past parallel and driving hard back up. Lots of speed, but then again, I'm not squatting anything heavy yet either.

Deadlifts - 1.5" deficit plus my boots
235 x 5
270 x 5
305 x 7 - initially my deadlifts felt good. As the weight got heavier the strain on my left bicep increased. I felt I could have grunted another 2 or 3 reps out, but my arm started to hurt and my form started to fall apart. I shut it down before I hurt anything worse.

I feel pretty confident I can pull 365 from a 1.5" deficit right now. I'm becoming more comfortable with the extra reach. I'll see if I can get a video of my next deadlift session. I have no idea how ugly my form really is. :D

Ab pulldowns
70 x 20 x 5

Was dragging arse heading into the gym today. Jumping rope got my blood pumping and I got in a good workout.

On a side note, we picked up a miniature horse from a rescue mission today. The poor little guy was from an abused home. His pasture mate starved to death before they could be rescued. :( Now we have a new addition to the farm.

I'll post some pics up when I get them. Right now he is a furry little mud ball and thinks he is ten feet tall. The other horses aren't really sure what to make of him. Maybe we should call him Napoleon?

Tim K
01-30-2010, 04:14 PM
Warm up - jump rope for about 5 minutes

Bench - P.O.R.
Bar x 10
110 x 5
135 x 5
160 x 3
175 x 5
200 x 5
230 x 6 - missed my 7th rep. I ran out of air. Over all it felt damned light and very fast.
315 x 1 - minus purple bands
330 x 0 - minus purple bands. I lost my setup unracking the weight. Instead of playing it smart, I went with it anyway. At the bottom I knew it wasn't happening and didn't even try to press it back up. A smart person would have re-racked the weight, re-setup, and hit the weight. Guess what kind of person I am?

Bench - close grip
135 x 12 x 3 - weight felt super-light! Very good reps!

Kroc Rows
80 x 12 x 2
80 x 20 - I love Kroc Rows!

Face Pulls
50 x 15 x 3

Ab Pulldowns
80 x 15 x 2
80 x 20

BW = 184 lbs

We are experiencing a freezing rain down here. Heat pumps don't operated very efficiently right around the 32 F mark. Mine kept cutting off to thaw the outside unit, which resulted in one chilly workout. All in all, a very good workout!

muscle_g
01-31-2010, 09:29 AM
Are you gonna be at the Columbia meet on April 17th? I plan on competeing there.

Tim K
01-31-2010, 11:35 AM
I just saw that today. I have a horse show on April 10, so it depends on what the farm looks like after the show. I'm hoping to make it up there!

Tim K
01-31-2010, 03:56 PM
Jumped rope for a little bit, stretched, did some band work.

Tim K
02-01-2010, 04:24 PM
Squats - Olympic style ATG
Bar x 10
135 x 5
165 x 5
195 x 3
230 x 3
260 x 3 - added belt
295 x 3
315 x 2 - Came just a hair forward on the second rep and tweaked the hell out of my left calve. Same calve I pulled four years ago. It has been giving me some grief from jumping rope and tonight I torqued it good. Getting old sucks... I have the connectivity tissue of a 90 year old. I'm ready for some DMSO and aspirin.
365 x 1 - minus purple bands. Why? Because I'm an impatient idiot. I can't walk, but I can squat. I was going to give 405 a ride, but I'm sure that would have broke something.

I hadn't planned on doing anything else tonight (aside from abs). I'm giving my bicep a little time off. I am getting very tired of constantly tearing something up. Seems as if my left side is falling apart.

What really, really, really sucks is I'm feeling strong. Very strong! I know I had at least 5 reps total at 315. Probably more. This is my year to finally get some legitimate lifts over 405. I honestly feel that next year will see me over 500 lbs in the squat. I doubt I'll ever be a great deadlifter, but that doesn't mean I can't be a good one. I'm also confident I'll hit 305 on bench this year.

It is all there, if I can stay injury free. I'm going to have spend more and more time on prehab stuff. Looks like I need to invest in some Indian Clubs, kettle bells, etc.

I can't walk, but I can still squat!

Tim K
02-03-2010, 05:08 PM
Military Press
Bar x 10 x 3
70 x 5
85 x 5
100 x 3
120 x 3
135 x 3
150 x 7 - reset after 5 and got 2 more. I wanted another one, but my form was starting to give a little. With my track record of late, I shut it down.

I set up for incline bench but decided to end my workout on a good note. I need to rest and heal a little. I'm going to move Friday's squat and deadlift session to Monday, giving me more time to recuperate. On Friday, I'll bench instead. While not ideal, it'll work for this week.

I'm scheduled to bench 240 for 3 reps. I should be able to hit an easy 4. I'm gonna go for 5! :D We'll see if I can get any leg drive under me.

Calve is feeling pretty good. Looks like I just tweaked it. More stretching tonight!

Tim K
02-05-2010, 06:36 PM
Bench
Bar x 5
Bar x 10 x 2
110 x 5
135 x 5
160 x 3
190 x 3
215 x 3
240 x 6 - PR - man am I gassed at this point!
315 x 1 - minus purple bands
335 x 3 - minus green bands (felt easy - set up is finally coming together) - PR

Bench - close grip
135 x 12 x 3 - last rep of last set was ugly. Gotta work on keeping form when gassed

Kroc Rows
80 x 15 x 3

Face Pulls
50 x 15 x 3

BW = 183 lbs

Workout took 75 minutes tonight. I worked on my bench setup. As the weights got heavier, my setup felt more solid. Going to 315 really allows me to drive with my legs without worrying about moving around on the bench. My setup isn't anything great by any stretch of the imagination, but it is getting better.

I'm not a very flexible person. I doubt I'll ever achieve much in the way of an arch. But I still have work to do in order to reach my potential. I arch as hard as I can and I'm working on finding a foot placement that works for me. The heavier I go, the better my leg drive is.

My workout took a while as I took my time trying to reach an optimal setup with each set of bench. My initial setup is the way Dave Tate shows in his video. Then I kind of squirm my way under the bar using the rack to push my shoulder together and towards my butt. I'm sure it looks pretty ridiculous.

I'm pretty happy with benching 240 x 6. I added wrist wraps and a belt for that set. I know folks say you don't need a belt when benching and that is interferes with your arch. However, I don't have much of an arch to interfere with and I find the belt reminds me to push my stomach out and towards the bar.

I swear the heavier you go the easier it is to hit proper form (or should I say better form?). Maybe its because the weight will crush you if you screw up on form or tightness? I really felt I could have hit 5 reps at 335. I'm having fun with reverse band bench. Probably need to lay off of them for my next 'wave'.

Had fun tonight. Hit a few PRs and left the gym totally wiped out. Good stuff!

Tim K
02-08-2010, 05:56 PM
]Squats - Narrow Stance
Bar x 10
135 x 5
175 x 5
215 x 3
275 x 5 - felt very heavy
305 x 3 - added belt
340 x 6 - Bar slipped a bit lower on my back around the 4th rep.

Deadlifts
275 x 1 - called it a day

I screwed up on my Excel spreadsheet. I was supposed to be using 325 as my squat max but that got transposed to my deadlift max of 355. Consequently I was going heavier than needed.

Energy was in short supply today. Squatting 275 felt heavy. Right away, that kind of thing can start messing with your head. A workout partner is invaluable when things don't feel right. A lot of the time they can help you get your focus back.

When you're alone - its just you and your own fears.

I taped my squats and was disappointed with what I saw. I think this is one of the big problems with working out alone. You don't know when you've developed bad habits or just how poor your form is until you see it.

To me, it looks like I'm squatting high or maybe, possibly, just barely hitting parallel. When something feels heavy, it is tough to sink it. It also looks like I'm not upright enough. Granted, the bar did slip a little on my back, but that wasn't until around the 4th rep. I believe I need to raise the bar on my back a hair. That should allow me to stay more upright while sinking further back on my heels. I need to get my elbows more under the bar. I did pretty good with 215 on my back. :lol: Too bad that doesn't count when things get heavier.

I didn't like the false start either. I did the same thing with 305. Stupid mistake. Don't start the squat until you have the weight and are super tight. My 6th rep was sloppy. No real excuse 'cept I got lazy. Really, with as high as I was squatting, 8 reps felt doable.

I need to develop more confidence in my ability to move weight. Anyway, here is a link to the video. Y'all can point your fingers and laugh at the old man trying to lift weights.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/_WoWv8fH4mI&hl=en_US&fs=1&"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/_WoWv8fH4mI&hl=en_US&fs=1&" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

muscle_g
02-08-2010, 06:46 PM
Looking strong Tim!!

Tim K
02-08-2010, 07:16 PM
Thanks for the kind words!

Tim K
02-10-2010, 04:47 PM
Got a massage today. Taking it easy tonight.... rest, relaxation.... food... and then sleep.

Tim K
02-12-2010, 05:50 PM
Warm-up
Jump rope for 3 minutes - I can jump rope again, yeah!
Band work for 3 minutes

Military Press
Bar x 10
70 x 5
85 x 5
100 x 3
125 x 5
145 x 3 - added wrist wraps, belt, and a knee sleeve over my left bicep - covered the bicep, not the joint. Set felt awful. Had to rack it after my first rep, reset and knock out two more easy ones.
160 x 6 - huge PR!! added knee sleeve to my right bicep to even things out.

Incline Bench
135 x 10 x 2 - very quick sets

Tricep Pushdowns (supersetted with Kroc Rows)
60 x 15 x 3

Kroc Rows (supersetted with tricep pushdowns)
85 x 15 x 3

BW = 184 lbs
41 minutes for entire workout including my 6+ minutes of warm-up. Maybe I should make this a Crossfit Routine?

I was not feeling good heading into my workout. My heart rate was up, but my stomach was feeling queasy and I was light-headed. My concentration was off as shown by my military press @ 145. I had to rack the weight and reset after a single rep. For my last set, I had my wife come out to watch me. I just wanted someone there in case I passed out during the lift. I worked really hard on form concentrating on tightness for the last set.

I was totally blown away by hitting six reps. That was completely unexpected. If Mary hadn't been there to witness it, I would have doubted it myself. The sixth rep was a grind but I've had tougher (I think the secret to any big lift is really, really squeezing the glutes hard! ).

After that I hammered the rest of my workout hard. My goal was to stay tight and move weight. I noticed how quick I was moving after incline bench and decided to shoot for a time. Not that a time meant anything, but hey, it was another challenge.

My military press puts me close to my best ever press of 205 lbs @ 193 lbs of BW back when I was a young man of 40 years. I am very confident that I am once again able to press my own bodyweight (plus a couple more pounds).

Avoiding injury is key. Prehab work is a must. Aggressive treatment of tweaks, pains, and minor injuries helps. I've noticed I always hit major PRs after a massage. Here is a tip, if you are entering a powerlifting competition, get a massage two to three days out.

Big shout out to Pops for mentoring me. Like to mention Vinny Dizenzo too - the man is an inspiration!

It is snowing here in SC tonight. Looks like we'll get at least 3 inches. For SC, that is a veritable blizzard. I'm celebrating the snow and my PRs with pizza. Lots and lots of pizza. Clean eating can kiss my hairy arse!

Tim K
02-15-2010, 04:29 PM
Warm-up - bunch of warm-up stuff, dynamic mobility, knee friendly junk, old man stuff

Deadlifts - 1.5" deficit
135 x 5
185 x 5
215 x 3
275 x 5
305 x 3 - knee band on right bicep, belt, and chalk. Trying to find a 'comfortable' spot to wear my belt. I didn't find it on this set.
340 x 7 - PR Found a 'comfortable' spot for my belt. Pretty sure I left one in the tank - I think.

Ab Pulldowns - supersetted with twist
80 x 20 x 3 - or maybe 4, I lost track

Twist with a broomstick
40 x 3 - or 4, 20 per side.

BW - 183.8 this morning. Rehydrated to a smooth 186 by workout time.

Stomach still feels like crap. Did not feel like lifting tonight. My warm-up concentrated on mobility with an emphasis on hips. I'm old, I've been lifting a long time, and I've never been flexible. I'm not fooling myself into thinking I'll ever be a gumby, but there is room for improvement. My biggest issue with deadlifts is a lack of mobility (if one of you yahoos says strength, I'll freakin' kill you! :) ). I have to do better.

I worked hard on form with my lighter sets. Setup is crucial. If you can't approach the bar correctly, you aren't going to lift it right. As soon as it warms up I'll get some video. Right now, I'm too much of a wuss to move my car out of the garage and lose all my heat.

Problems I believe I'm having - hips are too low, shoulders are in front of the bar, I'm not activating the glutes until lockout. I might be losing the arch in my lower back and am probably rounding over at the shoulders in order to reach the bar.

Still, I'm very happy with moving 340 x 7 with a 1.5" deficit. My best is 345 x 8 without the deficit. I came very close to hitting that today. I figure I'm just as strong now as when I cracked my ribs. Only took around 3 months. :D

My emphasis is on prehab and mobility. The strength will come as long as I stay healthy. It might not happen this year, but I can actually see a 500 lbs lift on the horizon. That is something I never believed achievable. Now, it is only a matter of time.

Long term goal - 1315 total. I might be 45 years old by the time I hit it, but I will get there.

Tim K
02-19-2010, 05:27 PM
Warmup - bunch of warm up stuff concentrating on shoulders.

Bench
Bar x 20 bajillion
110 x 5
135 x 5
160 x 3
205 x 5
230 x 3
255 x 3 - tapped the J-hook on the 3rd rep.

Bench - Close Grip
135 x 10 x 3 - felt pretty easy

Kroc Rows
80 x 15 x 3

Face Pulls
50 x 15 x 2
50 x 20

BW = 184

My setup work is starting to pay dividends. I felt most 'comfortable' at 230. The weight felt heavy, but very easy. I could actually tell I had some leg drive on each rep. At 255 I started to move a tiny bit towards the head of the bench. I'm still having a bit of trouble driving my traps into the bench. Instead I'm driving towards the head of the bench. Might be because I'm short. Might be because I need to learn how to f'n bench. :lol:

I am starting to get a bit more flexibility in my back and legs. It really allows my to drive my heels into the floor. I'm able to bench with a flat foot, which I find more comfortable than when I'm on my toes.

I haven't hit 255 for 3 reps in over a year. I don't think it is an all time PR, but it is a recent PR. Probably a PR for my current bodyweight. :D I really wanted 4 reps, but I tapped the J-hook on the right side on my 3rd rep.

I felt decent with the last set, but I still have a lot to work on. I always rush to start my sets after unracking the weight. I need to let the weight 'settle' before I press. However, I always feel like I'm running out of air. Psychological problem. :D Means I'm crazy. ;) I could also stand to be a bit tighter, especially in the shoulder area.

I also don't pause much at the bottom. I need to work on that. If I do a competition, I stand a chance of get red lighted because I'm not waiting for commands.

My left bicep feels pretty good. I'm practically pain free in the left bicep and shoulder. First time in over a year. However, I tweaked my right groin a little. Probably when I was climbing some pretty steep terrain in the upstate last week. In other words, situation normal, all f'ed up. :D

Deload week is next. I'll use my groove briefs on squats for protection.

I want to try my Titan Centurion Boxer Briefs next wave. I've had them since December and have yet to use them. Should be fun!

Tim K
02-22-2010, 05:08 PM
Deload Week!

Squats - right groin and hip are sore. Started with Inzer Groove Briefs and knee sleeves
Bar x a bunch x 2
135 x 5 - ATG
165 x 5
195 x 3
230 x 10
275 x 10 - about half ATG, the other half below parallel. Felt like I had 2 to 4 reps left in me.
230 x 10 x 2 - groin started to ache :(

Good Mornings
95 x 10 x 2 - lower back is very tight.

Ab Pulldowns
80 x 15 x 4

BW = 182.5 lbs

I'm slowly peeling off my winter weight. Guess that means I'm coming out of hibernation. :D My right groin and hip are sore tonight. After hitting 275 x 10 my groin really started to bitch. I hit a couple more sets at 230 and called it a night for squats.

I really think that squats for reps should count as cardio. :)

This is a deload week, but I really wanted 275 for 10 reps. Considering my squats last week, it should still count as a decent deload. Eventually, I want 315 x 10. I'm probably a couple months out from that.

After that workout, I'm feeling well aged.

Tim K
02-26-2010, 03:54 PM
More Deload Goodness

Military Press
Bar x 10
70 x 5
85 x 5
100 x 3
125 x 5
135 x 10 x 2
125 x 10
125 x 15

Close Grip Bench
135 x 10 x 3

Tricep Pushdowns (supersetted with Kroc Rows)
60 x 15 x 3

Kroc Rows (supersetted with Tris)
55 x 20 x 3

BW = 184 lbs

Tim K
03-01-2010, 05:21 PM
Warm-up stuff - really worked on shoulders

Bench
Bar x 15
110 x 5
135 x 5
165 x 3
180 x 5
205 x 5
230 x 7 - added wrist wraps and belt. This set took a lot out of me.

Reverse Band Bench - purple bands (-80 off the chest)
300 x 3
315 x 3 - I think I finally got some leg drive off my last two reps!
330 x 1 - tired out

BOBR
Bar x 10 - added knee sleeves to my biceps. Wanted to see how my left bicep felt
135 x 10 x 3 - Slight pain in the left bicep. Couple more weeks of Kroc rows.

Face Pulls
50 x 15 x 4

BW = 186 lbs Ate half a birthday cake between Saturday and Sunday. Had to save the wife from herself!

As usual, I tweaked my neck and trap doing Military Press last week. It is feeling better tonight, but I thought I would swap bench and MP days this week.

I'm a bit disappointed with my workout tonight. I wanted 230 x 8 minimum. Missed that by a single rep. To put it simply, I was too gassed to hit an eighth rep. The reason for this is simple - my conditioning is lacking.

I got a bit down on myself for not attempting the eighth rep, but I knew I wasn't going to get it. At first I thought it was because the strength wasn't there (which it isn't), but it is not just a lack of strength. It is a lack of conditioning - I'm running out of air and I can't stay tight. That is more of a conditioning issue - the ability to do work - than raw strength.

Time to start using my jump rope again.

For the first time in a long time I'm relatively pain free. My bicep was feeling pretty good tonight so I thought I would try some BOBR. I slapped a knee sleeve on my bicep and did a test run with only the bar. Not too shabby. I hit my sets and did feel some discomfort in the arm. I skipped trying pull-ups tonight. No need to tempt fate.

A couple more weeks of being kind to my bicep and I believe it'll be right as rain.

Tim K
03-07-2010, 04:25 PM
Warm-up stuff

Squats
Bar x 10 - Medium wide stance, concentrated on sitting back. Slight tweak in left groin (WTF).
150 x 5 - So, so set.
185 x 5 - Feels heavy, sinking it very low though. Left groin is feeling 'tight'.
225 x 3 - Again, not a very good set. Taking my time, going slow.
245 x 5 - Added Titan briefs. Left groin feels like it did last time I pulled it. Going very slow but still deep.
280 x 5 - Shoulder width stance. No need to pull something again. Trying to sit back and keep spine (head) in a neutral position.
315 x 3 - Added belt. Can't get to parallel! With the briefs and a belt, you just stop. Every geared squatter is most likely sterile.
315 x 2 - Took off belt and sank these last two very low. Bar tapped my safety spotters (which is set one notch above my bench safety spotter holes). Feeling very weak and shaky. I'm in survival mode....

Deadlifts
250 x 5 - Double overhanded grip. I left the briefs on. Not enough energy to take them off and still lift. Set felt light and easy.
285 x 5 - Mixed grip. Set felt good. Lots of bleeding going on both shins and knees. First couple reps felt solid. Form started to go on last two reps.
325 x 0 - Got light headed when I initiated the lift.
325 x 0 - I've had low back issues since I was 21 - overly cautious?
325 x 3 - Nutted up and hit some reps. Didn't get the 5 or anywhere near what I am capable of - but I got some in. Set left me shaking like leaf!

BW = 181

I was ill Thursday. I lost 7 lbs and have only put 3 back on. Started to feel better late Friday and pretty solid by Saturday. I was expecting more today. I shouldn't be disappointed with my workout tonight, but I am.

Last time I worked out, I felt very strong. No aches and pains at the beginning of this 'wave'. That changed tonight. I went with a medium wide stance squat tonight. I felt a slight 'twinge' in my left groin. What sucks is my right groin was questionable before. Now it feels fine and my left side is tweaked.

Feels about the same as when I 'tweaked' it trying sumo deads 3 or so years ago. I followed that tweak up with a tear doing wide stance squats. I went really slow with my squats tonight.

I added my Titan Briefs at my first working set. I've had them since before Christmas and have yet to use them. I've been looking forward to using them and was looking for a little groin protection too. The Titan's are nothing like the Inzer Groove briefs.

The Inzer's give me a feeling of security around the groin. I don't believe I get much from them, but the psychological benefits are nice. The Titan's don't seem to do much until you approach parallel. Then they start to tighten up. They don't seem to give you any 'pop' out of the hole as much as stop you.

I worked hard at sitting back and getting really deep with the Titan's. I was also trying to keep my head in a more neutral position. When I started to get out of the groove, my head shot up and back. Bad habits are hard to break.

On my last set I added my belt. What a difference! As I approached parallel, I just stopped. I don't think I could have hit parallel no matter what I did! I tried to sit back but just kind of folded up instead. With each set I got a little deeper but nothing at or even near parallel.

After three reps I gave up. I dropped my belt and hit two more, very deep reps.

First set of deadlifts felt like nothing. I was very happy with this set and felt like I would be moving mountains tonight. Form felt pretty solid. Fast forward to my last set... nothing seemed to be moving.

I admit, I don't have a clue about gear, but it was fun to put on my 'Big Boy Pants'. I've always thought the weights the big guys move was amazing. Now that I've had just a tiny taste of what lifting in gear is like, I have a lot more respect for the amount of technique these guys have.

Gear will help you move more weight. At the same time I think it exaggerates any form breaks. You really have to be perfect to get the most out of gear. I can see why people bomb at competitions. It isn't always about starting with an opener that is too heavy.

Cliff notes - sub par workout, probably due to illness. Had fun trying new Titan Centurion Briefs. Have a lot to learn yet.

Tim K
03-09-2010, 08:19 AM
Standing Military Press
Bar x 20
70 x 5
85 x 5
105 x 3
115 x 5
130 x 5
145 x 5

BW = 180

Last time I hit 145 lbs I eked out 9 reps and damn near got the tenth one. Today, I barely got 5.

Yesterday was a tough day. I was sick two days last week, so I had to make up some time on Monday. Between the horses and work, I had a 14 hour day yesterday. Life is a real bee-otch sometimes.

My lack of strength and energy sucks. I guess my body needs more time to recover.

I'm out of town until Thursday. When I get back, I think I'll start this wave over.

Tim K
03-12-2010, 04:18 PM
Warm-ups
Bunch of shoulder stuff

OHP - Take Two
Bar x 10 - concentrated on all of Pop's tips
70 x 5
85 x 5
105 x 3
115 x 5 - switched to false grip - I'm a Big Boy now!
130 x 5
145 x 10 - PR used wrist wraps and belt. Set felt great! Pop's tips are solid gold!

Incline Bench
135 x 10 x 3

Tricep Pushdowns
60 x 15 x 4

Kroc Rows
105 x 10 x 3 - PR upped the ante a bit. Need to get some serious work done on my upper back

BW - 183.5 lbs

Tuesday was not a good day. Tonight was the complete opposite. I concentrated very hard on all of Pop's tips and hints. I brought my grip in a little, worked hard at keeping my glutes tight, shoulder blades pulled together, and kept my head where it was supposed to be.

I've had big problems with driving my head back and up during the concentric phase of the overhead press. This is a big no, no. You can hurt yourself. Tonight I was able to keep my head in a neutral position and drive myself under the bar as soon as it cleared my face.

I upped the weight on Kroc rows. I need to get my upper back up to par with the rest of me. I'm still a bit hesitant to do pull ups. I'll probably start working them in next week if the left arm continues to feel good.

Even though I felt a 'twinge' in my left groin Monday on squats, it is definitely the right groin that is sore. No doubt in my mind.

Side note: My wife has been having some severe pain in her left shoulder. MRI shows a torn rotator cuff tendon. It all stems from a repetitive stress injury at work. Our family doctor's initial impression from the MRI was surgery. However, after a physical exam, he was amazed at how much range of motion and strength Mary exhibited. She is one tough girl! A lot tougher than me!

She is supposed to see an orthopedic surgeon as soon as workman's comp sets us up an appointment. We are open to any and all rehab suggestions, experiences, hints, tricks, and tips. If I can get the MRI's in a format I can post, I'll slap up the pics.

Mary would really, really like to avoid surgery... unless it is orthoscopic and will heal quicker.

Tim K
03-13-2010, 04:29 PM
Warm-up
Light stretching, lunges, bodyweight squats

Squat take two
Bar x 10 - knee sleeves, 13" Box
150 x 5 - added groove briefs - groin still feels sore on both sides
185 x 5
225 x 3
245 x 5 - having to rock a little bit forward to get off the box; weak posterior chain
280 x 5 - 14" box, Centurion briefs; getting the hang of these things!
315 x 5 - added belt; pretty easy set, but having trouble with depth. Belt tightens things up a lot. Really made my face red.

Deadlifts - barefoot
250 x 5
285 x 5
325 x 9 or 10 - lost count at the end, we'll call it 9 to be safe.

BW = 183 lbs

Ended the workout a little early. Had to take a round bale out to the horses. Not a bad workout. If I were a bit fresher, I think I could have gotten 325 x 12. I'm still learning the Centurion briefs. I don't really need them at 315, but its fun.

I'm still nursing sore hips and groin. I'm very cautious on squats.

muscle_g
03-14-2010, 07:05 AM
Looking strong man! You gonna be at the APF meet next month?

Tim K
03-14-2010, 07:24 AM
That is the weekend after our horse show. I should be able to make it, though I'm not in any shape to compete. If you need some help, let me know!

muscle_g
03-14-2010, 08:50 AM
That is the weekend after our horse show. I should be able to make it, though I'm not in any shape to compete. If you need some help, let me know!

Alright man thanks. Looking forward to seeing you

Tim K
03-14-2010, 02:26 PM
Lots of stretching today. Working hard on my hips and hamstrings. A little bit of jump rope and a couple sets of 20 @ 26" box jumps. Left me feeling old and sore.

Tim K
03-15-2010, 05:13 PM
National Bench Day

Shoulder warm up and light stretching

Bench - pinky about an inch from ring
Bar x 10
110 x 5
135 x 5
165 x 3
180 x 5
205 x 5
230 x 5 - Felt worn out when I hit this set. Wanted more, lucky to get 5.

Bench - Close grip (thumb length from smooth part of bar - about a half inch narrower than above)
135 x 10 x 3 - felt easy

BOBR
Bar x 10
135 x 5
185 x 5 x 3

Pull Ups
BW x 8 - wanted to see if I could do any

Face Pulls
50 x 15
50 x 30
50 x 15

I wanted more on bench but wasn't surprised that I didn't get it. Contorting myself into bench position wears me out.

I hit a PR on Overhead Press on Friday, didn't too bad on squats Saturday, and messed around a bit on Sunday. Simply put, I needed more rest to perform at my best.

I probably wont be able to lift again until Thursday or Friday. With my schedule, it was better to hit something tonight than to wait.

I felt a slight tug in my right groin on pull ups - WTF? I need to listen to my body and give my lower half a rest. If I don't, I'm going to pull something again. I've been pretty good with stretching but I need some rest too.

As much as it kills me, I'll skip squats on Thursday. Between now and then, nothing but stretching, BW exercises, lunges, etc. I need to heed the warning signs. Perhaps I can still hit some deadlifts?

Tim K
03-19-2010, 04:33 PM
If you want lift big, remember to eat some damned food!

Warm-ups
Fed horses, swept garage, light shoulder stretching, light shoulder work

Overhead Press
Bar x 12
70 x 5
85 x 5
105 x 3 - feeling a bit lightheaded
120 x 3
140 x 3
155 x 4 or 5 - Not the best set in the world. Failed on the last rep

Incline Bench (pinky on ring)
185 x 5 x 3

Triceps Pushdowns
60 x 20 x 3

Kroc Rows
105 x 12 x 3

BW = 183

Hectic day today. Started with a teeth cleaning at the dentist. I really hate the sound of the pick scraping against my teeth.

Work afterwards was a 'jumping through hoops' exercise. Upper management believes that we can mollify conspiracy theorists if we respond to their every whim. I've spent the last week writing a response to a list of questions, passing the responses through an incredibly thick layer of bureaucracy, incorporating everyone's comments into the response, resubmitting, etc., etc., ad nauseam. By 4:00 PM I finished the letter, responses, and questions.

In the meantime, I forgot to eat lunch. All I've had today was my morning shake. This isn't an excuse, but an observation. I still believe I could have performed better today. If I were smart, I would have dropped the weights a bit and hit some better reps.

Tonight, I intend to eat lots of pizza!

Tim K
03-21-2010, 04:43 PM
Today is be kind to groin day!

Warm-up
Lots of lower body movements, stretches, BW exercises

Deadlift
135 x 5 - double overhanded grip
155 x 5
185 x 5
225 x 3
275 x 3
305 x 3 - mixed grip added belt (wore it a bit too high, very uncomfortable)
335 x 3 - felt very light (got the belt right)
365 x 1
396 x 1 - PR
425 x 0 x 2 - trying to get that damned monkey off my back, but he clung on too tight
405 x 1 - PR I might be late to the 405 party, but I finally made it. Slow and steady did the trick. It felt heavy but easy.

Ab Pulldowns (supersetted with ab wheel)
70 x 20 x 3

Ab Wheel of Tortuous Death
10
8 x 2 - I think I finally figured it out, but I usually hit my stomach before my chest. Will do more next time.

Not being able to deadlift 425 was a bummer. Hitting 405 was a bit anticlimactic after missing 425 twice. I did get 425 to break the floor both times, which is an improvement. I believe the strength is there. I just need to be a little smarter with my sets and weights.

Coke
03-21-2010, 09:23 PM
Good deal on reaching the new deads PR with 4pps.

Would be nice to see a pic or two of the horses if you ever get the chance to post 'em.

Tim K
03-22-2010, 05:13 PM
http://www.marstonplantation.com/IMAG0021.jpg

Here are the boys checking out my tree trimming work.

Monday = National Bench Day

Warm-up - some boring stuff, stretched legs, worked on shoulders.

Bench (Grip = thumb length from smooth part of bar)
Bar x 12
110 x 5
135 x 5
165 x 3 - set up feels real good
190 x 3 - easy set
220 x 3 - was okay, nothing special
245 x 3 - P.O.R - took a breath at top of 3rd rep and lost tightness. :mad: Number 4 wasn't happening.
135 x 20 x 2 - half a thumb length from smooth part of bar
135 x 10

Pulls Ups - supersetted with face pulls
BW x 5 x 4

Face Pulls - supersetted with pull ups
50 x 15 x 4

BW = 183

Nothing special tonight. Had a good set up initially but lost tightness during my last set. If I were smart, I would have racked it, got tight, and hit another rep or two. However, I've always felt racking the weight was the end of a set. Knocked out some 20 rep sets and did some supersetting to compensate for being a wuss.

Tomorrow will be some flexibility work, rest, and recovery.

Tim K
03-26-2010, 02:18 PM
Warm-up stuff

Squats
BW x 5
Bar x 2 - everything hurt! I racked the bar, turned off the music and left the garage. Every piece of my body was sore, hurt, or otherwise felt like garbage. Made it to the kitchen and then turned back. Time to SFW!!!!
BW x 20 - squatting in sandals, very deep.
Bar x 10
155 x 5
185 x 5
225 x 3 - added knee sleeves
280 x 5 - switched to boots, added groove briefs (I think they're about worn out)
315 x 1 - switched to centurion briefs, added belt
385 x 1 - switched to old knee wraps, added wrist wraps
415 x 1 - PR switched to new knee wraps. This is the heaviest thing I've ever lifted in my entire life. I sunk this beee-otch way, way down and brought her back up! In the grand scheme of things, it is fairly light weight, but I had a blast playing gear whore with the belt, briefs, and wraps.

I've been dreaming about squats for the past few nights. After my first set, I was ready to throw in the towel. My groin felt like it was ready to tear while the rest of me swore I was getting beat by a baseball bat. I shut it down and walked away.

But I don't want to be a quitter! I turned around, closed up my stance, and hit some very slow, very deep BW squats. Stuff still didn't feel right, but at my age, that is the norm. Every rep was very slow, very controlled. If needed, I was ready to dump the weight.

As the weight went up, I added gear. It made for a slow workout. At the same time, it was a lot of fun to play powerlifter. And I finally got to use my new knee wraps I got back in December!

Tim K
03-27-2010, 01:44 PM
Warm-up - shoulder stuff, calves, legs

Military Press
bar x 10
70 x 5
85 x 5
105 x 3
130 x 5
145 x 3
165 x 2 - poor setup, let the bar drift in front of me on second rep, used a bit of leg drive to lockout rep
165 x 3 - better set

Incline Bench (thumb width from smooth part of bar)
135 x 10 x 4

Tricep pushdowns (supersetted with pullups)
60 x 15 x 4

Pullups
BW x 5 x 3
BW x 8

BW = 183 (my Chinese Buffet bloat has expired)

I could have done better on my presses. It was a good workout, but not a great one. I've been all over the place with my workouts because I've been squatting and deadlifting on the same day. When the weights got heavy, I went back to separate days and hit some PRs.

I believe all I have left is bench and then its deload time. I'll hit bench on Monday. It is a little soon, but my deload follows. It'll be alright.

Tim K
03-29-2010, 05:16 PM
Warm ups - kind'a cheaped out today - shoulder and lower back stretching, swings, rotations, etc.

Bench (Monday is National Bench Day)
Bar x 20 - thumb length from smooth part of bar
110 x 5
135 x 5
165 x 3
205 x 5 - P.O.R
230 x 3 - smooth and easy
260 x 2 - lost my air after first rep, second rep was a struggle. 3 or 4 was within reach.

Close Grip Bench - 1/2 thumb length from smooth part of bar
155 x 10
165 x 10 x 2 - Trying to see where I need to be with my assistance exercises.

Kroc Rows (supersetted with pullups)
105 x 12 x 3

Pullups (supersetted with Kroc rows)
BW x 3
BW x 4 x 2

Face Pulls
50 x 15 x 3

BW - birthday bash induced 186 lbs (birthday for daughter's fiance)

I didn't get what I wanted on bench tonight. Three or four reps was an ambitious goal considering I did heavy presses on Saturday. But it was an attainable goal.

I'm still working on my set-up. I believe I've found a slightly better set-up for myself. I'm beginning to make use of leg drive to force my traps down and into the bench. My set at 230 lbs was pretty good.

My initial set-up on 260 was also good. I didn't get a very good hand-off. My hand-off guy sucks (For those that don't know, I lift by myself. No one to blame but me.). I took a bit of extra time to let the bar settle, brought it down just a touch too low on my belly, and smashed it back up.

But then I made a mistake. I lost some of my air, which means losing tightness. My second rep was a struggle. My butt came off the bench a little, but I got things back under control and locked it out.

If I hadn't of lost air, three reps was certain.

I did some more supersets because I like 'em. They get the heart rate up and cut down on my gym time.

The rest of the week is deload. Time for me to get crackin' on Good Mornings. I need to start hitting lifts at which I suck. It is hard for me to swallow my pride and do that... I have a fragile ego.

Tim K
04-05-2010, 05:22 PM
Warm-up - bunch of shoulder stuff

Military Press
Bar x 10
70 x 5
95 x 5
105 x 3
115 x 5
135 x 5
150 x 8 - PR

Incline Bench (thumb length from smooth part of bar)
185 x 6
185 x 5 x 2
135 x 10

Nose Breakers (straight bar)
Bar x 10
65 x 10
65 x 12 x 2

BOBR
185 x 5 x 3
135 x 10

Hanging Leg Raises
BW x 10 x 3

BW = 184.6 lbs

My eating has been poor lately. Today I had a bowl of cereal, a chocolate rabbit, a chocolate egg, a bunch of jelly beans, and other assorted goodies from Easter. My first few sets felt heavy. I was actually surprised with 150 x 8. :D

I mixed things up a lot tonight. It was a good workout.

GoodyGirl
04-08-2010, 05:54 PM
Timmmmmmmmay!!!! Hello :)
I've got some catching up to do.
Hope you're well.

muscle_g
04-09-2010, 07:29 AM
Very nice squat and deasdlift PR's!!! Are you competeing next weekend?

Tim K
04-09-2010, 08:17 AM
Nope... we were supposed to have a horse show this weekend. Prepping for a horse show interferes too much with training. I will see if I can make it up to help out next weekend though.

Tim K
04-09-2010, 04:07 PM
Warm-up - dynamic stretching, lower body, shoulders

Deadlift - 1.5" deficit
135 x 10 - double overhand grip
185 x 5
225 x 3
240 x 5
275 x 5 - mixed grip
315 x 5 - plus chalk
205 x 10 - no deficit

BW = 184.6 lbs

Its been a tough week with some long days. My eating has been for crap. I hit 190 lbs on Tuesday. I've been half-heartedly working it off, which means my eating has completely sucked. Either I'm not eating enough of the right stuff, or I'm eating too much garbage.

Since Wednesday I've been writing a PSA for the EPA. When I spend too much time typing at my desk, my posture goes downhill causing lower back pain. Today's workout was nothing stellar. I got my work done and got out.

It happens...

Tim K
04-10-2010, 09:09 PM
Warm up - shoulder flexibility stuff

Bench P.O.R.
Bar x 10
110 x 5
140 x 5
165 x 3
185 x 5
210 x 5
235 x 7
185 x 8 x 3 - close grip (half thumb length from smooth part of bar)

Kroc Rows (supersetted with pullups)
105 x 10 x 3

Pullups
BW x 5 x 3

Face Pulls
50 x 15 x 3

BW = 184.4 (I weighed less when I worked out than when I woke up!)

Worked on the fence this morning. I'm having to replace all my 4" x 6" brace posts with 6" round brace posts or the government won't give me credit, which means I don't get paid. When I came home tonight, I discovered I over tensioned my bottom wire and broke it. Hope I just pulled a crimp out... Anyway, enough farm stuff.

Workout went well, all things considered. I didn't have a lot of energy this afternoon, so I took some time between my sets. I'm also bumping up the weights on my accessory lifts. I need to get stronger!

I'm feeling old and beat up tonight. Time to ice my elbow.

Tim K
04-14-2010, 05:22 PM
Warm-up - fed horses, lower body stuff, BW squats, etc.

Squats - feet slightly wider than shoulder width
Bar x 10 - started with Inzer Groove Briefs and knee sleeves
150 x 5 - did some additional shoulder warm-up. My shoulder flexibility is coming along nicely!
185 x 5
225 x 3
240 x 5
275 x 5 - added belt (still trying to get used to squatting with the belt.
315 x 8 - buried the 8th rep, ATG! Scared myself a little and racked the weight
225 x 15 x 2 - sans belt
185 x 20

BW ~ 186?

Squats went pretty good. My goal was 315 x 10. I didn't get it. I was going pretty deep with 315 and with each rep I was going just a hair deeper. On my eighth rep, I sat my arse down. Scared myself a little and had to struggle a bit off the bottom. After that rep, I racked it. In hind sight, I should have taken a deep breath and hit two more reps.

I finished off my quads with some high rep sets and called it a day.

muscle_g
04-14-2010, 06:52 PM
Looking strong Tim!!

Tim K
04-16-2010, 05:49 PM
Warm-up - shoulder flexibility, lower body stretches, fed horses, swept out garage/awesome hardcore gym

Military Press
Bar x 10
70 x 5
90 x 5
105 x 3
125 x 3
140 x 3 - added belt and wrist wraps
160 x 7 + 1 - reset after 7th rep and hit another! PR!

Incline Bench
185 x 6 x 3 - Slapped knee sleeves on my tris. Battling a bit of tendonitis in my right elbow. I blame too much mouse usage at work. Last rep of last set my butt came off the bench.

Nose Breakers - straight bar
65 x 10
85 x 10
95 x 10 - still figuring out what weight to use with these

BOBR - supersetted with Pullups
185 x 8 x 3 - Darned good sets! Helped wife bring groceries into the house after last set.
135 x 12

Pullups
BW x 5
BW x 3
BW x 5
BW x 3

Ab Pulldowns
80 x 15 x 3

Hanging Leg Raises
10 x 3

BW = 184

Bad day at work today. I screwed up transferring my report from work to home. I took the old copy and saved it over the new one. Lost about a day's worth of work. What a bonehead mistake... Instead of finishing my report today, I am back to where I was at the end of yesterday.

Didn't bother my workout though. 160 for 7+1 was freakin' awesome! After the 7th rep, I racked the weight, reset, and knocked out another rep. I surprised myself with that one. Form was good too!

BOBR went surprisingly well. My form was good for all my reps. I really believe I've been falling behind with rows. If I want a big bench, I need a big row to match it. I need to do more work at what I suck at.

Pullups... I just don't like them. Supersetting those with BOBR allows me to do fewer and blame it on the BOBR. Gotta quite being a vag.

Long workout tonight.

Coke
04-17-2010, 08:34 PM
Too bad about having to do the report at work over again, live and learn man.

Session is huge, big volume day.

Tim K
04-21-2010, 05:20 PM
Warm up - upper back, low back, hips, and glutes, tons of BW squats

Deadlifts
150 x 5 - double overhand grip
185 x 5
225 x 3
260 x 3
295 x 3 - mixed grip
330 x 10 - PR previous PR was 7 reps

Ab Pulldowns
80 x 15 x 5

BW = 186.5 lbs

My lower back has been giving me grief since this weekend. I doubt my Miata helps matters - the coilovers make for an unforgiving ride. It is one reason I don't often workout when I commute. Still, I needed to get some work done today. I'm pretty happy with hitting another deadlift PR.

Tim K
04-23-2010, 05:23 PM
Warm-up - shoulder flexibility, rode the wife's bike for 7 minutes

Bench
Bar x 15 - thumb length from smooth
110 x 5
140 x 5
165 x 3
195 x 3
225 x 3 - P.O.R. - changed rack height to a lower setting.
250 x 2.75 - rack change was a mistake. Hard time unracking weight, took awhile to stabilize, set sucked wind. Added wrist wraps & belt.
250 x 3 - old setup. Much better set. Would have gotten 4 easy, but I lost my air and my tightness.
185 x 8 x 3 - 9/10s of a thumb length from smooth part of bar

BOBR
185 x 8 x 3
135 x 12 - doing much better with my rows!

Face Pulls
50 x 15 x 4

BW = 187 lbs

I know better than messing with my setup but I did anyway. I need a setting in between the two I have for my rack to get the best lift off. With the rack at its 'normal' setting, I'm always worried about untucking my shoulders when I unrack the weight. With the rack set two inches lower, it is simply too low. For now, I'm going to have to stick with the higher setting.

My second set at 250 felt very good. Another rep was in the cards, but I lost my air at the top. Once you lose your air, you're done. Still, this is the first time I've gone after a missed bench and smashed it the second time around.

I've been looking through my old workouts. According to my logs, I'm much stronger on lower body today than when I was 40 years old. However, my upper body is weaker. Granted, I'm 6 to 10 lbs lighter now, but I feel stronger.

I've had a suspicion that the WalMart special Olympic bar I used then is lighter than the bar I'm using today. I broke out the scale and weighed the bar... it is a good 12 to 13 lbs lighter than what I'm using today.

That means I never benched 305 lbs or pressed 205 lbs.

I'm still a touch weaker on bench and military presses today, but I'm only about 6 to 8 weeks from setting some new all time PRs.

Until I'm benching 315, squatting over 500, and deadlifting over 500, I still consider myself weak. Not to say my numbers are garbage, but there is considerable room for improvement. I have a good year or two before I can say I'm 'strong.'

Tim K
04-25-2010, 04:40 PM
Warm-up - rode the stationary bike for 5 minutes, bodyweight squats, box jumps

Squat - slightly wider than shoulder width stance
Bar x 12 x 2 - started with knee sleeves and barefoot
150 x 5
185 x 5
225 x 3
260 x 3 - added belt (wear belt much lower without Titan briefs; more comfortable too)
295 x 3
330 x 8 - good set, good depth, no problems with leaning forward, maybe had another one or two in the tank?
225 x 20 - Finally hit 225 for 20 reps! <- big goal of mine!
185 x 10 x 2

Good Mornings
95 x 12 x 4

BW = 187 lbs

Hip flexors have been bugging me for awhile. After good mornings, my hip flexors don't feel bad at all. That could be because my lower back is tighter than a bungee cord! I know what I need to do... I just need to do it. I need to loosen up my hip flexors, strengthen my lower abs, loosen up my hamstrings, and get my glutes to kick in some more. Wish I could afford a GHR.

I'm happy with my squats. I had good depth and decent form tonight. I need to keep my upper body a little more upright, sink back a hair more, and get my elbows a bit more underneath themselves. My heaviest set felt great. I was surprised at how well it went. If I could have held my air a bit better, another couple reps were a possibility.

Hitting 225 for 20 reps was a big goal for me. I know 20 rep squat PRs aren't written into 5/3/1, but it was fun.

Tim K
04-26-2010, 05:37 PM
Ordered 6" and 3" x 36" foam rollers today from EliteFTS today. Free shipping is nice.

Warm-ups - Stationary bike x 5 minutes, shoulder range of motion work, light leg stretching

Military Press
Bar x 12
70 x 5
90 x 5
105 x 3
135 x 5
150 x 3 - added belt and wrist wraps
170 x 3 - last rep was a real grind

Incline Bench - thumb length from smooth part of bar
185 x 6 x 3
135 x 12

Triceps Pushdowns
60 x 15 x 3

Kroc Rows - supersetted with Pull-ups
105 x 12 x 3 - used wrist straps

Pull-ups
BW x 5 x 3 - supersetted with Kroc Rows
BW x 8

BW = 186 lbs

LouPac
04-26-2010, 07:16 PM
Timmay! Nice Kroc rows!

Tim K
05-01-2010, 09:33 PM
Warm-up - bike ride for 5 minutes, shoulder flexibility and light exercises

Bench
Bar x 10 - thumb length from smooth
110 x 5
140 x 5
165 x 3
210 x 5 - p.o.r.
235 x 3 - added belt and wrist wraps
265 x 3 - Pretty solid bench
185 x 8 x 3 - close grip; set up over a 3" half foam roller. Really helped my setup! Wish I had done this on my warm up sets.
135 x 12

BOBR
185 x 8 x 3
135 x 12 - very good set

Face Pulls
50 x 15 x 3

BW = 188 lbs

Workout took a long time tonight - about 80 minutes including my warm up. Setting up my bench using the foam roller to help with my arch was pretty cool. I now know my arch is just a bit better than 3". It also allowed me to get my hips closer to my shoulders. Set up felt very solid.

I was supposed to deadlift Friday, but my lower back is still causing me grief. After dealing with fence post and wire today, I was not in any shape to deadlift. I think I'll deadlift after squat tomorrow or Monday.

I've put on a few pounds in the past month. My blood pressure is still in the normal range, so I'm kind'a going with it. I've always wanted to hit the 200 lbs mark.

Tim K
05-03-2010, 06:38 PM
Warm-up - foam rolled, rode bike for 5 minutes, shoulder flexibility and small muscle exercises

Squat
Bar x 12~15 - started with knee sleeves (ATG)
150 x 5
185 x 5
225 x 3
275 x 4 - slight strain in my left groin again. (still ATG)
275 x 1 - added belt. took it down very slow - yep, groin is slightly tweaked again. Thought about throwing in the towel and letting things heal for the next 11 to 12 days.
315 x 3 - added Titan Briefs and belt. Nobody ever said I was smart. With the briefs up and the belt on, it is difficult to get to depth with this light of a weight.
350 x 5 - Titan briefs and belt kept me a bit high in the squats, which helped protect the groin. Could have gone for more reps, but the bar moved a little too low and put too much strain on my wrists. Tightness was sub-par. Simply put, it was an ugly set.

Deadlifts
275 x 1 - with belt
315 x 1
355 x 1
375 x 6 - PR I'm surprised by this PR!

Ab Pulldowns (or rope crunches)
80 x 15 x 4

BW = 186.6

Tim K
05-07-2010, 04:29 PM
Warm-up - stationary bike for 6.5 minutes (last 1.5 minutes at full sprint), foam rolling, shoulder flexibility

Military - Deload Week
Bar x 20
70 x 10
90 x 10
105 x 10

Incline Press (close grip)
135 x 10 x 3

Pull-ups
BW x 12
BW x 8
BW x 6 x 2

Face Pulls
50 x 15 x 3

BW = 190.1

Hot and humid today. Felt a bit nauseous the entire workout.

Wife is home and recovering from her arthroscopic rotator cuff surgery. She is doing pretty good all things considered. She's a real trooper with a much higher tolerance for pain than myself.

Tim K
05-16-2010, 06:21 PM
Warm-up - stationary bike for 6 minutes, shoulder flexibility work

Military Press
Bar x 10
75 x 5
95 x 5
110 x 5
120 x 5
135 x 5
155 x 8 - PR added belt and wrist wraps. Used a bit of leg drive on last 2 reps

Incline Bench
Bar x 10 - close grip
185 x 5 x 2 - felt very heavy
185 x 5 - P.O.R
135 x 10

Nose Breakers - Olympic Bar
65 x 12 x 3 - can go up in weight

BOBR
205 x 5 x 2
185 x 8
135 x 12

Hanging Leg raises
BW x 10 x 3

BW = 190 lbs

Tim K
05-18-2010, 05:22 PM
Warm up
Stationary bike x 5 minutes
Swept garage
Foam rolling

Squats
BW x 10
Bar x 10
155 x 5
190 x 5
225 x 3
245 x 5
285 x 5 - added knee sleeves and belt
320 x 10 - PR Bar slipped down on 4th rep.

Deadlifts
245 x 5 - double overhand grip
285 x 5 - mixed grip, belt, chalk
320 x 11 - PR

Ab Pulldowns
80 x 15 x 4

BW = 190 lbs

This is the second time I've had the bar slip down while squatting. I don't know if it because I'm sweating more, poor bar placement, not pulling the bar down hard enough across my back, or what. I finished my set feeling like I was doubled over. Two reps had me leaning on my toes.

Today was actually deadlift day. Maybe I should read more than just the weights on my sheet?

Hit two PRs today. Gaining weight does help move more pounds!

muscle_g
05-18-2010, 05:42 PM
Those are some high rep squats and pulls!! What do you think your 1 rep maxes are?

Tim K
05-18-2010, 06:53 PM
I think I'm just good at reps! I'm guessing I'm around 425 to 440 lbs as a 1 rep max.

Tim K
05-20-2010, 05:42 PM
Warm up - bike for 5 minutes, swept garage, foam rolling, shoulder stuff

Bench
Bar x 10 - set up over a 3" foam roller half, close grip
115 x 5
140 x 5
170 x 3
185 x 5
210 x 5 - P.O.R, dropped foam roll, added belt, wrist wraps
240 x 6
185 x 8 x 3 - close grip

Kroc Rows
105 x 12 x 3

Pull Ups
BW x 8
BW x 5 x 2

Face Pulls
50 x 15 x 3

BW = 190.9 lbs

Nothing special today. I'm happy to get my work done. The poundages I'm using are going up, but then again, so is my body weight. At this rate, I'll have to weigh 215 in order to bench 315.

Tim K
05-24-2010, 06:07 PM
Warm ups - same ole, same ole

Military Press
Bar x 10
70 x 5
95 x 5
110 x 3
135 x 3
145 x 3
165 x 4

Incline Bench
185 x 6 x 3

Nose Breakers - straight bar
95 x 10 x 3

BOBR
185 x 8 x 3
135 x 12

Pull-ups
BW x 8
BW x 5
BW x 6 x 2

BW = 190

Didn't bother with chalk, wrist wraps, belts, or anything else today. Wanted to see how it felt doing it all raw. With a belt and wrist wraps, I believe I could have controlled the bar path a little better on my last sets of military presses. Might have been worth another rep?

Tim K
05-29-2010, 05:49 PM
Warm-up - fed horses, bike x 5 minutes, swept garage, foam rolled

Squats
Bar x 15 - inner thighs feel very tight
150 x 5
190 x 5
225 x 3
275 x 3 - belt, briefs, knee sleeves (briefs = protection, or at least that is how I justify them)
315 x 3 - feels pretty good
365 x 6 - felt like I broke parallel on all reps. Need to video them to make sure. Plenty of strength, but I was feeling gassed.

Deadlifts
225 x 3 - double overhand
275 x 3
315 x 3 - mixed grip
365 x 3 - easy set

BW = 188 lbs

Time to drop a few pounds. I hate having a gut. Don't really need visible abs, but a flat stomach would be nice. I hit 196.5 lbs and my blood pressure was good. Still, I start looking sloppy being that heavy.

I'm not lifting anything heavy enough to justify weighing what I do. Immediate goal is 180 lbs. We'll see how things go at that weight.

I really, really want to start moving more weight. My progress on deadlifts is slow. Took forever to hit 405. I'm hoping 500 lbs comes a bit quicker. Bench is not exactly stalling, but it is one slow grind. Overhead press and squats are doing okay.

Excitement for today -> One of the horses cut his right hind leg pretty good - about equivalent to slicing open your shin. Visible bone and tendons, but there really isn't much meat in that area anyway. Didn't get all the work I want accomplished today. Tomorrow is another day.

Coke
05-29-2010, 06:58 PM
Good luck as you start streamlining your physique...wish you well with your horses too dude.

Tim K
05-29-2010, 07:55 PM
Horses are accidents looking for a place to happen. We have no idea on what he cut himself. We walked the entire pasture within 20~30 minutes of his accident and could find no evidence of anything. Horse must be seriously emo...

Tim K
05-30-2010, 06:00 PM
Warm-up

Bench
Bar x 20 - P.O.R.
115 x 5
140 x 5 - ring finger on ring
170 x 3
200 x 3
225 x 3 - put 45 lbs plates under my feet - much better leg drive!
255 x 3.25 - missed the groove on second rep. Should not have tried rep #4.
225 x 3 - dropped rack one notch, index finger on ring, better set-up
265 x 2 - felt strong
185 x 8 x 3 - close grip


http://www.youtube.com/watch?v=2UZl2oR9rmw

BOBR
225 x 5 x 3
135 x 15

Face Pulls
50 x 15 x 4

Ab Pulldowns
80 x 15 x 3

BW = 188 lbs

I'm still working on my bench set up. I took some video tonight. Not the best angle, but its something. Putting the plates on the ground helped tremendously. I now feel as if I have some leg drive. I need to work on staying tighter, foot placement, and a ton of other stuff.

My last set at 265 felt fairly solid. If I weren't so gassed from all the previous sets, I felt a third rep was doable.

Speaking of reps, I'm sticking to the prescribed reps in 5/3/1 as opposed to going for a bunch more. If I were concentrating on getting a solid three reps as opposed to trying for four or more, I would do a better job.

Unracking the weights should count as one.

Tim K
06-04-2010, 05:45 PM
Warm Up

Bench - P.O.R.
Bar x 20
115 x 5
140 x 5
170 x 3
210 x 5
240 x 3 - added belt and wrist wraps
270 x 1 - still working on setup :mad:
185 x 8 x 3 - close grip
165 x 11 - to failure (12th rep)


http://www.youtube.com/watch?v=UiV-uohbhb8

B.O.B.R.
135 x 10 x 3

Face Pulls
50 x 15 x 3

BW = 186.7 lbs

Did not feel very chipper today. When I started my warm up, the garage was hot and humid. After 10 minutes, I was feeling a little ill. Next time, cool the garage off for 20 minutes before wandering in there.

I am working hard on my setup. I'm finally beginning to figure out leg drive. I try to set my feet about as far apart as I do on squats, if not wider. Then I concentrate on driving through my heels and pushing outwards with my knees. Really helped drive my traps into the bench.

Unracking heavy weights is a work in progress.

My best setup was my last set of close grip bench at 185 lbs. I am confident I will get this licked. Just need more work. I also need to work on holding the bar at lockout for a 2 or 3 count before racking the weight. I have a very, very, very bad habit of slamming the weight into the rack as soon as I complete my last rep.

Oh, when going heavy on my primary movement it is a good idea to back off on the accessory work weights.

muscle_g
06-04-2010, 06:27 PM
You should hit up the APA meet on Aug 28th in Florence. I'll be there comnpeteing.

Tim K
06-04-2010, 07:57 PM
I'm toying with the idea of competing, but I don't feel I'm ready yet. I've developed a lot of bad habits working out by myself that will hinder me in a meet. I don't really have a pause at the bottom of my bench and I tend to rack the weight immediately after a lift. Deadlifts are fairly easy - not too much to do wrong there. Squats - I just need to make sure I'm hitting depth.

Tim K
06-06-2010, 08:09 AM
Warm-up - spent some extra time on shoulder flexibility

Squats
Bar x 10 - started with knee sleeves
160 x 5
200 x 5
225 x 5
290 x 5 - added belt
330 x 3 - added briefs & belt
370 x 2 - Don't take a big gulp of water before a ME set. It has a tendency to want to come back up.


http://www.youtube.com/watch?v=xqqI_DSJ4Y4


Deadlifts
275 x 3
315 x 5
355 x 3 - added belt
375 x 5 - failed on 6th rep


http://www.youtube.com/watch?v=msaSys4Q3wE


Ab Pulldowns
80 x 15 x 4

BW = 187 lbs

If you don't train with someone, you have to video your lifts. What I think I'm doing and what is actually happening are two very different things. My form is not good.

Squats - break at hips, sit back, deeper, drive through heels, get tighter, activate hips, arch back harder, etc., etc.

Deadlifts - sit back more, drive through the heels, concentrate on hip drive.

There are some serious disadvantages to always lifting by yourself. It has been over 20 years since I've had a lifting partner. And then we were just some dumb kids without a clue. Seems the only thing that has really changed is my age.

Tim K
06-07-2010, 06:05 PM
Warm-up stuff - not really feeling too good today. :( Woke up with a killer headache that didn't get much better as the day wore on.

Military Press
Bar x 10 x 2
75 x 5
95 x 5 - Felt Heavy
115 x 3
135 x 5
155 x 1 - Added belt and wrist wraps. Dumped it forward on second rep and had to rack it.
155 x 3 - Missed racking it on the right side. WTF????
175 x 2 - PR Leg drive on first rep, strict on second. Bar stopped on second rep and started coming back down. Nutted up and nailed it... whose yer Daddy now bee-otch? :D
135 x 5 x 5 - Did these as opposed to incline bench. My right shoulder has been giving me grief for a couple weeks. Military feels better on my shoulder.

Tricep Pushdowns
60 x 15 x 3

Pendlay Rows - Supersetted with Pull-ups
135 x 10 x 3

Pull-ups
BW x 5 x 3

BW = 187 lbs

Tim K
06-13-2010, 08:46 PM
http://www.youtube.com/watch?v=NpKuFYFOaa8

Bench
275 -PR Not much of a pause at the bottom. :(

Deadlift
425 - PR Got it on my third attempt.

Military Press
185 - PR A couple pounds shy of a bodyweight press. :)

315 Static Hold
20 seconds -PR Only second time doing these. Right side tapped the safety bar and I had to shut it down a little early. Might have been able to get 25~30 seconds?

Pullups
BW x 12 - Stick a fork in me. I'm done.

Age - 43 (44 on July 11)
BW = 187 lbs.

All the lifts took me about 3 hours. Towards the end, I was exhausted. With more rest, I think I could have gotten more out of the static hold and pullups.

I had a lot of failures tonight. I'll post up that video later.

Lifts are for the Nasioc .com OT Feats of Strength.

Failed Lifts


http://www.youtube.com/watch?v=UyWw8g4VP0k&feature=youtube_gdata

Tim K
06-14-2010, 07:13 AM
More stuff for the NASIOC.com OT Feats of Strength Challenge. These were done after the 400 meter sprint (64~65 seconds). I recommend doing box jumps before sprints. I've hit 36" before, but wasn't brave enough to try it today. :(

My box jumps are kind of farm ghetto... One side of the loader was at 32" and the other was 34". If nobody minds, I'm calling it a 33" box jump.


http://www.youtube.com/watch?v=ZeYjhhnZMpM&feature=youtube_gdata

muscle_g
06-14-2010, 01:46 PM
Nice weights and jumps! One thing on deadlifts that I'd reccomend is to point your toes straight ahead instead of point them outwards. I feel I can push my hips through at lockout better with my feet straight.

Tim K
06-14-2010, 03:05 PM
Nice weights and jumps! One thing on deadlifts that I'd reccomend is to point your toes straight ahead instead of point them outwards. I feel I can push my hips through at lockout better with my feet straight.

I'll point my toes a bit straighter. Being bowlegged, I can't get them to point completely straight because then my knees will track inwards. In order for my knees to track straight, I have to point my toes outwards some. I'll experiment with it and see how much straighter I can get!

Thanks for the tip. Anything else you see I need to fix, please let me know.

Tim K
06-19-2010, 04:51 PM
Foam rolled - warm up stuff

Pullups
BW x 15~14 - depends on how strict you are


http://www.youtube.com/watch?v=X-5gN6bXYzo&feature=youtube_gdata

Military Press
Bar x 10
75 x 5
95 x 5
115 x 3
125 x 5
140 x 5
160 x 4 - :mad:
160 x 5 - added wrist wraps and belt :devil:

Incline Bench
Bar x 10
185 x 5 x 3
135 x 10

Nose Breakers
65 x 12 x 3

Kroc Rows
105 x 12 x 2
105 x 10

It was overcast when I started and the temps were below 90, so I started my workout with the garage door open. Well, the sun came back out and heated things up quick. Sapped my strength and energy. Still got some decent work done.

muscle_g
06-19-2010, 07:01 PM
Yes it was pretty hot today!!

Tim K
06-20-2010, 04:59 PM
Warm up - not all that much. :D

Squats
Bar x 10 - wide stance, started with knee sleeves
155 x 5
195 x 5
235 x 3
255 x 5
290 x 5 - added belt and briefs, worked hard on depth
330 x 8 - great depth, left knee kept caving in a bit :(

Deadlifts
225 x 3 - double overhand grip
255 x 5
290 x 5 - PR for double overhanded grip
330 x 8 - mixed grip, added belt

Nothing spectacular tonight, just some good solid work. Concentrated on a wide stance for squats and hitting depth. Felt good on both, although my left knee was a bit shaky on some reps. Last set really let me know just how much internal pressure you can build up squatting in gear. I felt like a stuffed sausage about to burst. :D

I know the weights I'm using aren't that heavy and don't really require gear. However, it adds something new to my workouts and makes it exciting again. Putting on briefs and adding my belt makes me feel like a big boy. Its fun.

Tim K
06-23-2010, 05:41 PM
Warm up - bike and not much else. :(

Bench
Bar x 10 - P.O.R.
115 x 5
145 x 5
175 x 3
185 x 5
215 x 5
245 x 4 - :mad:

Threw in the towel.

Ordinarily, I don't workout when I commute to the office. By the time I get home its been a 12 to 14 hour day with 3 of those hours behind the wheel. It leaves me exhausted.

Today I decided to give lifting a try.

It didn't work out too well. My warm up was half-assed, my lifts weren't great, and I irritated my left bicep. At my age, a nap is the best thing before a workout.

I didn't do too much. I'll revisit this workout on Friday - its originally scheduled date.

Tim K
06-25-2010, 05:41 PM
Warm Up - Bike x 5 minutes, swept garage, foam rolled

Bench
Bar x 10 - P.O.R
115 x 5
145 x 5
175 x 3
185 x 5
215 x 5 - Index Finger on Ring, added belt and loose wrist wraps (getting used to the groove)
245 x 6 - PR Set felt great and incredibly easy. Thought I might have had another rep in me.
185 x 8 - close grip
185 x 7 x 2 - had to reset for the last couple reps on the last set

Purple Band = approximately 85 lbs off the chest
Green Band = approximately 135 off the chest
Mini Band = ? not that much

Reverse Band Pulldowns
Purple x 10
Green x 10
Purple + Green x 0 - too much
Green + Mini x 10 x 2
Green + Mini x 12 x 2

Face Pulls
50 x 15 x 4

Ab Pulldowns (supersetted with Ab Wheel)
80 x 15 x 3

Ab Wheel
12 x 3

BW = 190 lbs

Very happy with bench tonight. My setup and technique are finally coming together. My PR set felt very solid and very tight. I was amazed at how light the whole set felt. I went from struggling with 4 reps on Wednesday to hitting a PR of 6 reps tonight.

I did a couple things different tonight. My bicipital tendonitis has been bugging me since Wednesday. Tonight was be kind to bicep night. The reverse band pulldowns were very cool. It really helps teach you how to get your lats into the bench press. That was some fun stuff.

I detest the ab wheel. Because I hate it so much, I will make it my beee-otch!

Tim K
06-26-2010, 09:45 PM
Foam rolled

Squat
Bar x 10 - knee sleeves
155 x 5
195 x 5
235 x 3
270 x 3 - having trouble coming out of the hole; leaning forward a bit to get some momentum
315 x 3 - added belt
350 x 3

Deadlift
235 x 3 - overhand grip
275 x 3
315 x 3 - mixed grip
355 x 3

Had some trouble with squats with tonight. I'm working hard on making sure I'm hitting depth by breaking parallel. Without the briefs, I'm having a little trouble coming out of the hole. To gain some momentum, I'm leaning forward just a hair and then driving up. I need to work on hamstrings and glutes. In other words, Good Mornings. Probably need a wave of box squats too.

Deadlifts were a cakewalk.

Short workout tonight. Had to get it done quick so my wife could drag me to see Hair. It is not as good as Cats. I will not be seeing it again and again.

Tim K
06-28-2010, 05:31 PM
Warm up - bike, shoulder stuff

Military Press
Bar x 10
75 x 5
95 x 5
115 x 3
135 x 3
150 x 3 - added belt and wrist wraps.
170 x 5 - PR used some leg drive on 3 out of 5 reps.

Incline Bench
Bar x 10
135 x 10 x 3

JM Press
135 x 10 x 3

BOBR
135 x 10 x 3

Lower back and neck are sore today. Had to fix some roads on the farm after the gully washer we had last night. Twisting around in the seat to see what is going on with the implements wreaks havoc on me.

Happy with my MP PR. Its nice to hit PRs when you don't feel like working out.

muscle_g
06-28-2010, 07:08 PM
Workouts are looking strong!!

Tim K
06-28-2010, 07:48 PM
Workouts are looking strong!!

Appreciate it! I'm closing in on a 300 lbs bench! :D

Tim K
07-02-2010, 08:33 PM
Warm up - stationary bike x 5 minutes, sweep garage, foam roll, shoulder mobility

Squat
BW x 10
Bar x 10 - 12" box
155 x 5
195 x 5
225 x 3
290 x 4 - added inzer groove briefs. Crashed hard on 4th rep. :(
330 x 3 - Got rid of the damned box. Added knee sleeves and Titan Centurion Briefs <- yeah, I'm a wuss. Depth was around parallel.
370 x 5 - PR Broke parallel each rep. Felt about the same depth as the 12" box on some, deeper on others, around 13" on last rep. That is what it felt like anyway... reality might have been that I wasn't even bending my legs.

Deadlifts
225 x 1 - double overhand grip
295 x 1
335 x 1 - chalk, mixed griip
335 x 1
375 x 1 - stick a fork in me, I'm done.

BW = 190 lbs

Came down too quick and too deep on 4th rep slamming my buttocks into the box which catapulted me forward. I hit the rack with the bar and was stuck for a second. Wound up doing a 290 lbs Good Morning until I wedged the bar under the J-hooks. Managed to step forward with my right foot, get the right side out and racked and then the other side.

I stayed good and tight through the whole ordeal and was pretty surprised at how easily I recovered. Don't get me wrong, it was still a hell'uva struggle and it took awhile to get myself unstuck. But I survived. By the time I got to deadlifts, I was pretty wasted. Might need to separate my squat and deadlift days.

Oh, and I'm a moron to get myself into such a situation to begin with. On the topic of moronic situations, I think I might want to try box jumps with Centurion Briefs... felt like I could do 40" in those things!

Tim K
07-03-2010, 09:42 AM
Warm up - swept garage, foam rolled

Bench
Bar x 10 - P.O.R.
115 x 5
145 x 5
175 x 5
200 x 3
230 x 3 - Index finger on ring
260 x 3 - good solid set.
185 x 8 x 3 - close grip
165 x 10

Reverse Band Bench/Pulldown thing?
Green Band x 12 x 4 - about -135 lbs at the chest

BOBR
225 x 5 x 3 - some body english to get those few inches
135 x 10

Face Pulls
50 x 15 x 4

BW x 190

Decent workout!

muscle_g
07-03-2010, 02:52 PM
You'll have that 300 bench in no time!!

Tim K
07-07-2010, 05:29 PM
Warm up - bike x 5 minutes, foam roll, shoulder mobility

Military Press
Bar x 10
75 x 5
95 x 5
115 x 3
140 x 5
160 x 3 - added belt and wrist wraps
180 x 2 - PR Got out of the groove on the second rep and missed my chance for a third
135 x 5 x 5

Triceps Pushdowns
60 x 15 x 3

BOBR
135 x 10 x 4 - supersetted with pull-ups

Pull-ups
BW x 5 x 3

Just getting some work done tonight. Got my physical & blood work tomorrow, so I need to chow down quick!

Tim K
07-10-2010, 04:01 PM
Warm up - bike x 3 minutes, foam roll lots and lots

Bench
bar x 10 x 2 - P.O.R
115 x 5
145 x 5
175 x 3
215 x 5 - Index finger on ring
245 x 3 - added belt and wrist wraps
275 x 1 - felt easy!
315 x 3 - minus purple band (did these 'cus George does 'em and he is getting strong!)
335 x 3 - PR minus green band
360 x 1 - PR felt easy!

B.O.B.R.
225 x 5 x 3 - belt and put my knee sleeves over my biceps to help with bicipital tendonitis. Worked pretty good! Form was decent too!
135 x 20 - PR minus belt; strict form

Face Pulls
60 x 15 x 4 - PR

BW = 189

Strong workout tonight. Bench form is better. I'm staying tighter and getting some leg drive. Reverse band work is fun! Joints are feeling pretty beat up. Ibuprofen, here I come!

BOBR went much better today. Form on all sets was much stricter than last time I handled 225. I might not be strong, but I am getting stronger.

Tim K
07-19-2010, 06:09 PM
My first workout as a 44 year old crotchety, mean, nasty bastardo.

Warm-up - sweep garage, bike x 5 minutes, forgot to foam roll (mind goes first)

Bench
Bar x 10 - P.O.R.
120 x 3 - was supposed to do 5 reps... again, the mind goes first
145 x 5
175 x 3
185 x 5
225 x 5 - middle finger on ring
255 x 4 - PR loaded the bar wrong. Was supposed to be 250. *sigh* Added belt and wrist wraps
315 x 1 - minus purple band, index finger on ring
335 x 1 - PR
365 x 1 - PR minus green band
250 x 5 - PR revisited the set where I mis-loaded the bar Last rep was a real beeee-otch.

Kroc Rows
105 x 12 x 3

Pull Ups
BW x 5 x 2
BW x 8

Ab Pulldowns
80 x 15 x 3 - supersetted with ab wheel

Ab Wheel
10 x 3

BW = 190 lbs

Farm was hit by a tornado on Monday. Luckily the twister was only skimming the tops of the trees. We lost the tops out of our bigger, taller trees. Spent the week cleaning up storm damage and working on high tensile fence. Made for a decent deload week. :D

Daughter pointed out that I have gray in my beard stubble. :(

muscle_g
07-20-2010, 06:44 AM
Happy 44th Birthday:D

Dang you benched 365 raw?

Tim K
07-20-2010, 08:14 AM
Happy 44th Birthday:D

Dang you benched 365 raw?

I wish! No, it was a reverse band bench. The green band takes about 130 lbs off the chest. Right now, I know I can press 275 raw. Might be able to hit 280~285 raw. I'll find out in a couple more weeks.

Tim K
07-23-2010, 05:30 PM
Warm-up - walked outside (believe me, its enough!), foam rolled, band work

Deadlifts
Bar x 10 - stiff legged, double overhand grip
135 x 10 - normal, double overhand grip
185 x 5
240 x 3
285 x 3 - some grip trouble with the double overhand, but got 'em anyway
315 x 5 - mixed grip
360 x 5 - added belt and chalk
405 x 0 - WTF????
405 x 1 x 2 - first time I've hit 405 for 2 sets. Does that count as a PR?
405 x 0 x 2 - cleared the floor, got to just below my knees and ran out of gas. Disappointed big time.

Good Mornings
95 x 10
135 x 10 x 3

BW = 190 lbs

Damnit... :mad: :mad: :mad: I'm tired of being such a weak bitch. At a 190 lbs my deadlift should be closer to 570 lbs, not a measly 425 lbs. Grrrrrrr@it! I hate having lousy numbers!!!! Hell, I'm not even as strong as some damned skinny high school kid.

Been a rough and frustrating day. Family/farm politics - so much fun. Didn't get enough to eat at the right times either. <- bunch of useless excuses. The only reason I'm not moving weight is because I'm not strong enough - yet.

Gotta keep my head on straight, stick with the plan, and keep at it. Just wish my numbers were moving up a little quicker. Really want 500, 300, 500!!!!

Tim K
07-24-2010, 04:11 PM
Warm-up - foam rolled, band work

Military Press
Bar x 12
85 x 5
95 x 5
115 x 3
125 x 5
145 x 5
165 x 5 + 2 - PR added wrist wraps and belt. Hit 5 reps, racked it, regripped, knocked out two more.

Incline Bench
Bar x 10 - P.O.R.
185 x 5 x 3
135 x 10

Triceps Pushdowns
60 x 12
70 x 12 x 2

Kroc Rows
105 x 12 x 3

Pullups
BW x 10 x 3 - I cheated... I used a green band to take some weight off.

BW = 188 lbs

I went through my workout yesterday in my head. I was fatigued and a bit dehydrated. However, I've knocked out some PRs in worse shape. It was all mental. Instead of concentrating on my workout, I was mulling over some crap that had happened earlier in the day. It happens.

The heat and humidity has been tough the past week. My weight is dropping like a rock. I've lost 7 pounds since my heaviest during my deload week. Its important to drink enough, which I have not been doing. Might have something to do with yesterday's workout....

Today's workout was rough. My body feels like I was run over by a truck. From some of my bruises, I look much the same.

We're still cleaning up trees from the tornado that went through a couple weeks ago. It took out some damned big trees! Moving those things is best left to the tractor whenever possible. Too bad it isn't always possible.

I buckled down, got my work done and even hit a PR. Shower time!

Tim K
07-28-2010, 05:03 PM
Had an emergency appendectomy yesterday. I'm out for about a month. :(

muscle_g
08-20-2010, 08:59 AM
Hope everything all is OK Tim get better.

Tim K
08-20-2010, 09:11 AM
My biggest frustration is not being able to lift. I'm close to 3 weeks since the surgery. I'm thinking I might hit Military Presses tonight and see what happens. :D

Appreciate the thoughts!

muscle_g
08-20-2010, 09:23 AM
My biggest frustration is not being able to lift. I'm close to 3 weeks since the surgery. I'm thinking I might hit Military Presses tonight and see what happens. :D

Appreciate the thoughts!

Just have to have patience with everything and not hurt yourself.

bojackson
08-20-2010, 09:31 AM
Good work in here Tim!!!!

Tim K
08-28-2010, 04:45 PM
Warm-up
Fed horses
Band work - focus on shoulders
Lunges <- harder than I remember!

Bench
Bar x 10
95 x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
275 x 3 - minus purple band
135 x 10 x 3 - close grip; supersetted with BOBR

BOBR
135 x 10 x 3 - supersetted with close grip bench

BW = 187 lbs

First workout since surgery... well second workout. I did sneak a squat workout in a few weeks back, but I didn't get past the warm-up weights. I'm probably down 20 lbs to 30 lbs from my 1 rep max. I believe I'll get that back in a month.

I'm very happy to be training again!

Tim K
08-28-2010, 04:46 PM
Warm-ups
Swept garage
Foam Rolled
Lunges

Squats
Bar x 10
95 x 5
135 x 5
160 x 3
200 x 3
240 x 3 - felt heavy.
260 x 3 - added knee wraps and belt
300 x 3
315 x 3
225 x 0

BW = 187

A little disappointed with squats. 240 felt very heavy and difficult. Adding knee wraps and belt for 260 helped a lot. 260 went up very quick, but I strained my neck trying to stay tight. 300 was okay. 315 also felt heavy. I controlled the weight, stayed tight, hit the groove, and broke parallel on every rep. I missed 225 because I didn't duck my head getting under the bar. My neck was feeling stiff. Instead of getting under the bar, I col-cocked myself in the noggin. I unracked 225 but was not feeling the love.

Feeling like a mangina, I called it a day.

Tim K
09-02-2010, 05:03 PM
Warm-up
Sweep garage
Lunges
Band work for shoulders
Helped Mom feed her horses

Standing Military Press
Bar x 10
65 x 5
80 x 5
100 x 3
105 x 5 - added belt and wrist wraps
120 x 5
140 x 8

Incline Bench
Bar x 10
140 x 10 x 4 - supersetted with coughing fits until I throw up. :mad:

Triceps Pushdowns
60 x 12 x 4

BOBR
140 x 10 x 4 - more supersets. :huh:

Face Pulls
50 x 15 x 4

BW = 186 lbs

Pertussis sucks - a lot. I've been out of the weight room too long. I have to get some work done. Besides, if you vomit while working out, it proves you're hardcore. :rolleyes:

Tim K
09-04-2010, 04:50 PM
Warm up
Lots of foam rolling
Band work for shoulders

Bench
Bar x 10
95 x 6 or 8
135 x 5
200 x 3
230 x 3 - added belt and wrist wraps
260 x 0 - screwed up unracking the weight. Reracked the weight and immediately tried again. Should have taken a bit more time between efforts.
265 x 1 - smashed it
315 x 1 - minus purple band. Feeling completely worn out
135 x 12 x 3 - close grip. Started coughing until I was retching. I really hate pertussis! :mad:

BW = 186

Today, I caught the end of the high tensile fence we were working on just below my knee. Pretty cool puncture wound followed by some very bright red blood. Everyone was commenting on how vibrantly red my blood was. Stuff looked cartoonish. Anyway, I had to scratch my plans for deadlifting tonight. Squats weren't looking any better, so bench it was. :D

The whooping cough is still kicking my arse. All the coughing is making the appendix surgery site sore. Or maybe its the weight belt? :devil:

I'm satisfied with getting some training today. Sometimes, you can't ask for anything more.

muscle_g
09-05-2010, 04:14 PM
Nice, is 315 a bench PR?

Tim K
09-05-2010, 07:08 PM
315 was a reverse band bench. With the surgery and pertussis, I'm down a good 30 lbs from any PRs.

Tim K
09-06-2010, 05:32 PM
Warm up
Lots and lots of foam rolling
Lunges
Some stretching

Squats
Bar x 5
95 x 5
135 x 5
160 x 5
205 x 5
245 x 3 - damned near crushed me. :huh: Knees came in, struggled for tightness, and generally felt very weak coming out of the hole. I had nothing for it. Followed the set up with a coughing until vomiting fit. :mad:
280 x 3 - added Inzer Groove Briefs and knee wraps. The briefs are several years old, but they add a ton of confidence to my lifts. First time I've used wraps since December. Hit the groove, felt good, bar moved FAST. Followed up with another coughing fit.
320 x 3 - guess what? Yep, coughing fit. :mad: :mad: :mad:
360 x 3 - added Centurion Briefs and tightened up the knee wraps. Felt like I could have got 5 reps. Pretty sad that I need gear to hit 360. :lol:

Deadlifts
135 x 1 - checking to see if I can clear my wounded knee. Singles will be manageable. :)
225 x 1
245 x 1
280 x 1
320 x 1 - added belt; got light headed
365 x 1 - wore belt loose, worked much better.

BW = 190 lbs I gained 4 lbs overnight. :confused:

I'm running a low grade fever and generally feel like crap. Napping is the highlight of my day. Training comes a close second. No idea how I'm gaining weight. I have no appetite and I'm not eating well. Can't wait to be healthy again.

Tim K
09-17-2010, 06:54 PM
Warm-ups

Military Press
Bar x 10
65 x 5
85 x 5
100 x 5
105 x 5
120 x 5
140 x 7 - added wrist wraps and belt. Not super strict.

Close-Grip Bench
Bar x 10
185 x 5 x 3 - pause at top and bottom of each rep
135 x 10

Triceps Pushdowns
60 x 15 x 3

Kroc Rows
105 x 10 x 3

BW = 187

I've missed some workouts. Between the farm and whooping cough, it has been super tough. We haven't had a drop of rain since the last week of August and it is getting very dry. I had to hire a guy to take care of some of the dustier farm work today. To me, that is akin to admitting defeat.

The whooping cough is wearing me out. All it takes to kick off a coughing spasm is trying to talk. My abs are killing me!

I've had to reset my 5/3/1 workouts. With the appendicitis followed by the whooping cough, I'm weak, lack energy, and have no drive. I'm getting done what I can get done. My frustration level is super high at the moment.

muscle_g
09-17-2010, 07:08 PM
Nice looking workouts, hope you start feeling better soon.

Tim K
09-17-2010, 07:10 PM
Appreciate it! I'm about half-way through the whooping cough. That means I have about another 45 days before I'm over it. That stuff is no joke! Make sure your children are vaccinated!!!! Be a good idea for everyone to get a Tdap vaccination.

Tim K
09-18-2010, 04:38 PM
Warm-ups - bit different today. Lots of BW squats, hip mobility, groin flexibility. Following some of DeFranco's warm-up suggestions.

Squats
Bar x 15~20 - started with knee sleeves and Inzer groove briefs 'cus I'm old.
145 x 5
185 x 5
225 x 5
245 x 5
275 x 5
315 x 1 - no energy, didn't stay tight, really bombed this one.
315 x 10 - a little anger goes a long way.

Reverse Band Squats
365 x 5 - minus strong band; just wanted to get some weight on my back again
405 x 1
435 x 1 - PR Of course its a PR. Its the first time I've done these!

I brought in my stance and grip. Stance is a little wider than shoulder width. Grip is index finger on the ring. For the first time I felt my upper back 'lock in' and lats fire. Felt pretty damned cool. Wish I could get that same feeling when I bench!

Tonight I concentrated on standing more upright, arching the hell out of my back, and keeping my eyes at just above parallel. At times I felt myself lose my arch and then my head would shoot up and back to where I was looking at the ceiling. As soon as that happened, I would start to bend forward. Bad habits are hard to break.

I am still weak and run out of energy quick. I really want to bench 300 before this year out. It is going to be close....

Tim K
09-20-2010, 05:03 PM
Sunday

Warm-ups - dynamic stuff; didn't feel like sweeping the garage before working out, so I skipped the foam rolling. Couple nice coughing fits to get the abs warmed up.

Bench
Bar x 10
125 x 5
150 x 5
175 x 5
195 x 5
225 x 5 - easy set

Incline Bench
bar x 10
135 x 16 - PR I've never repped out on incline bench before.
135 x 12
135 x 11.9 - failed to lock out last rep of last set. Didn't feel like fighting for it. :(

BOBR
135 x 12 x 3 - lats are fried!

Face Pulls
50 x 15 x 3

Not a lot of energy today, which appears to be a recurring theme. Before my workout out, I had a pretty bad coughing fit. The fits wear me out. Had a couple more episodes interspersed with my lifting.

In between incline bench sets, my wife's miniature horse came into garage for a visit. Should of gotten a picture of the little guy in the power rack. Maybe next time.

Monday

Warm-ups - unloaded grain, fed horses, dynamic stuff, lots and lots of foam rolling

Deadlifts
135 x 5 - Double overhand grip. First rep starts coughing fit. :unamused:
155 x 5 - Again with the first rep coughing fit. Continues through most of the workout.
185 x 5
225 x 5
245 x 5
275 x 5 - Mixed grip.
315 x 1 - Added belt. Coughing fit until throwing up.
315 x 5
335 x 1
355 x 1
375 x 3 - Tired of all the crap. WANT TO SHW!

BW = 190

The more time and effort I put into my warm-ups, the better my workouts are. Deadlifts with pertussis are tough. Taking a deep breath and assuming the starting position almost always sets off a coughing fit. I am more than ready to be healthy again.

muscle_g
09-20-2010, 06:51 PM
Strong pulling!!

Tim K
09-20-2010, 07:08 PM
Thanks for the nice comments! I'm still two reps shy of where I was before surgery though.

ThomasG
09-20-2010, 07:24 PM
Strong pulls whats your deadlift pr?

Tim K
09-21-2010, 05:29 AM
Deadlift PR is 425.

Tim K
09-24-2010, 06:42 PM
Warm-ups

Military Press
Bar x 20
70 x 5
85 x 5
105 x 3
125 x 3
145 x 3
165 x 4 - Added belt and wrist wraps. Last rep was tough!

Close Grip Bench
185 x 8 x 3
165 x 10

Kroc Rows
105 x 12 x 3

Pull-Ups
BW x 10
BW x 6
BW x 8 x 2

BW = 189

We are hosting a horse show at the farm on Saturday. Haven't a lot of time in the past couple of weeks and today was no different. Managed to squeeze a workout in anyway. I'm still adjusting poundages on 5/3/1 due to surgery and illness. Trying to recover strength ASAP. Pretty happy with the workout today.

Tomorrow will be tough. Squats are on the schedule but after the show its anybody's guess if I'll have the time and/or energy.

muscle_g
09-25-2010, 06:57 AM
Doesn't look like the illness is holding you back too much, great job!

Tim K
09-25-2010, 08:12 PM
Doesn't look like the illness is holding you back too much, great job!

Thanks!

Warm-ups - lots of foam rolling, other assorted stuff

Squats
Bar x 10
155 x 5 - added Inzer Groove briefs and knee sleeves.
195 x 5
235 x 3
275 x 3 - added loose belt
315 x 3
355 x 3 - switched to Centurion briefs and knee wraps

Reverse Band Squat
395 x 3 - tightened up belt. Minus purple bands PR
435 x 2

BW = 188 lbs

I'm completely exhausted. Today was one of the most difficult days for me to get under the bar. Hosting a horse show absolutely wears me out. Warm ups didn't go very well. Had a paroxysmal cough that ended in vomiting. I came close to calling it a day at that point.

But I sucked it up and got my work done. As a reward, I allowed myself to put on my Centurion Briefs and go heavy (at least for me). Last week I hit a 435 lbs reverse band squat for a single with the green bands. Tonight I hit the same weight for a double minus the purple bands.

I'm very happy with my workout tonight!

Green Bands = Strong Bands
Purple Bands = Light Bands

Tim K
09-26-2010, 05:22 PM
Warm-ups - foam rolling, dynamic stuff

Bench - competition grip
Bar x 10
110 x 5
135 x 5
165 x 5
205 x 3
225 x 3
255 x 1 - got a bit greedy and bit off more than I could chew. Added wrist wraps and belt.
240 x 4

Incline Bench
185 x 6 x 3 - first set was all over the place. Left elbow felt 'tweaked'. Put my knee sleeves on my arms and knocked out the rest. Last set, last rep was the best.

BOBR
205 x 5 x 3
135 x 24~25 - PR

Face Pulls
50 x 15 x 4

BW = 188

Felt very tired and sore today. Looking forward to getting some rest after deadlifts tomorrow. Not sure how long I can keep hitting workouts four days in a row. One way to find out though....

Tim K
09-27-2010, 05:00 PM
Warm-ups

Deadlift
135 x 5 - double overhand
165 x 5
205 x 5
245 x 3
285 x 3 - hook grip.
325 x 3 - mixed grip
365 x 5 - added belt. Put knee sleeve on left bicep as it is still sore/tweaked.

Mini-band curls
30
20 x 2

BW = 188

My left bicep has been troublesome ever since my wife's horse bucked me off. I really haven't done much with it aside from rest. I started some light work with it today. Tonight's workout was all about just getting it done.

Tim K
10-01-2010, 05:49 PM
Warm-ups

Bench
Bar x 20 - P.O.R
110 x 5
135 x 5
160 x 5
200 x 5 - Competition Grip
230 x 3 - Left bicep is sore. Added knee sleeves to biceps, wrist wraps, loose belt.
255 x 2 - Missed my setup under the bar by about an inch to half inch. Had some trouble unracking the weight and controlling it at the point where the bar begins its descent. Second rep was a real grind. I felt three reps was easily doable if I had a hand off.

Incline Bench
Bar x 20
185 x 6 x 3 - Left shoulder and arm damned near gave out on first rep of first set. Last set was the best.

BOBR
135 x 10 x 4 - Went light tonight.

Face Pulls
50 x 30
50 x 15 x 3

BW = 189 lbs

Felt a little nauseous for my workout tonight. Not sure why. Left bicep is still tweaked. Looking back over the last 4 years of training, something always seems to be tweaked. This is what you youngsters have to look forward to.

I am doing a much better job training around/with soreness and tweaks. I'm also better able to differentiate between an injury and feeling beat up. Prehab/rehab, better warm-ups, stretching, etc., have all helped. Four years ago warm-up would be a couple sets with an empty bar. Now its about 20 minutes foam rolling, dynamic stuff, stationary bike, stretching, etc. I don't like how much time it takes (I'm an impatient old cuss), but my training sessions are certainly better.

muscle_g
10-02-2010, 06:34 AM
Nice work Tim! It's great that you are becoming familiar with what your body is trying to tell you. And it's also great that your taking the time to warm-up properly(I think alot of people skip warming up properly), I myself will do 5mins on the bike, and then 1 or 2 light exercises before I start my actual lifts.

Tim K
10-02-2010, 06:47 PM
Warm-ups

Squat
Bar x 20 - knee sleeves and Inzer Groove Briefs.
165 x 5 - ATG
205 x 5
225 x 5
290 x 5 - added belt. Not quite ATG but below parallel.
330 x 3
370 x 1

BW = 187 lbs

Absolutely no energy tonight. Left shoulder and bicep are sore. They were giving me some trouble gripping the bar. Had a tough time staying tight as I was plain worn out. I had planned on putting on the Centurion Briefs and hitting some heavy doubles and singles. It didn't happen. Tonight was all about getting my main sets done.

I had plenty of strength for 370. A triple felt possible if I weren't so fatigued.

Next week is a deload week. Good thing to0 as my daughter is getting married on 10/10/2010. Wife has me trying to learn the waltz....

Tim K
10-03-2010, 05:43 PM
Warm-ups - I'm sore!

Military Press
Bar x 12
70 x 5
90 x 5
105 x 5
135 x 5
150 x 5 - feeling pretty good about things.
170 x 5 - good set! Added belt and wrist wraps.

Bench - Close Grip
225 x 5 x 3
135 x 20

BOBR
Bar x 20 x 3 - left bicep is pretty sore.
Bar x 30

BW = 188

I'm happy with the military press. Not a PR but I believe it matches my previous PR. Left bicep is sore. Decided not to push it at all and just got some reps in. My pertussis has been very manageable of late. Time to get back to ab work.

Tim K
10-04-2010, 05:41 PM
Warm-ups

Deadlifts
165 x 5 - double overhand grip
205 x 5
225 x 5
305 x 5 - mixed grip
345 x 3 - added belt
385 x 1

BW = 189

My daughter's wedding is only 6 days away. Family is starting to arrive tomorrow. Stress factor is fairly high. Workout was short and sweet tonight. :D

muscle_g
10-04-2010, 08:40 PM
strong pulling!!

Coke
10-05-2010, 09:56 AM
My daughter's wedding is only 6 days away. Family is starting to arrive tomorrow. Stress factor is fairly high.

Wish you all the best, it is going to be an epic moment when you give your daughter away in marriage.

Tim K
10-08-2010, 10:44 AM
Warm-up - dynamic, static, and all sorts of stuff. Did 100 BW squats in a row because I could. It was way too easy.

Bench
Bar x 30 - close grip
110 x 5
135 x 5
160 x 5 x 3 - P.O.R
Bar x 12 x 2 - reverse band (minus average band)
Bar x 15 - good for lats, easy on left bicep

Incline Bench
Bar x 20
135 x 10 x 4

BW = 191 lbs

Its a deload week. I spent most of my time on warm-ups and took it easy. I didn't want to aggravate my left bicep or right elbow. I torqued my right elbow doing deadlifts last week. I swapped hands on my mixed grip. My right elbow didn't like it. No big deal, just need to keep it in mind while lifting. I didn't do any real upper back work aside from the reverse band bench. It is tough to hit upper back without hitting biceps. Its a deload week - I'll give my bicep a pass this week.

I'm starting to stress about my daughter's wedding Sunday. Almost wish it was a heavy week instead of deload. SHW would be a great way to relieve pent up emotions!

Tim K
10-15-2010, 06:17 PM
Warm-ups - lots and lots of work on warm ups!

Bench
Bar x 5 - P.O.R Started with sleeves on upper arms
110 x 5
140 x 5
165 x 5
185 x 5
210 x 5 - middle finger on ring.
235 x 5
285 x 2 - minus light band.
315 x 2 - minus light band.
345 x 5 - minus average band. Form felt locked in solid on this set!
225 x 5 - straight weight

BOBR
Bar x 10
135 x 10
225 x 5 x 2 - used wrist straps.
225 x 6

BW = 191 lbs

Left shoulder and bicep were starting to feel a lot better. Then I slept on it Wednesday night. Thursday was a painful day. Today was all about working around my left side. I used Mineral Ice, sleeves, and wrist straps as a work around. Tonight I'll be taking a prescription strength anti-inflammatory, ice, and a contrasting shower. I need to see a massage therapist ASAP.

I got up to 197 lbs during the 'wedding week.' I've been working on dropping that weight since. Today was only a couple P&Js. I know... not a great way to prepare for a workout. But I need to get back under 190 lbs. I'm confident I'll be right at 189 in the morning.

Tim K
10-16-2010, 07:49 PM
Warm-ups

Squat
Bar x 10
165 x 5
205 x 5
245 x 3
265 x 5 - added groove briefs and knee sleeves
305 x 5 - added belt
345 x 5
385 x 2 - Centurion briefs, belt, and knee wraps
425 x 2 - PR Wife said I was an inch or so high on the first rep but nailed it the second rep. This is an all time PR for me.

Good Mornings
135 x 10 x 4 - lower back felt fine after squats and I was able to get these done.

BW = 189 lbs

I opened my grip to ring finger on the ring. It allowed me to fire my lats while easing some of the strain off my shoulders. My lats were locked in solid! Unracking the weight was easy. If I bring the bar about an inch higher on my back I will be a bit straighter at the start of my rep. Something to work on. Reps were smooth and controlled. 450 is a done deal by the end of the year. Granted, that is with briefs, belt, and knee wraps. :D

Tim K
10-17-2010, 06:51 PM
Warm-ups

Military Press
Bar x 10
75 x 5
90 x 5
110 x 5
120 x 5
135 x 5
155 x 9 - added belt and wrist wraps

Bench - Close Grip (about shoulder width)
Bar x 10
135 x 20
185 x 8 x 3

Face Pulls
50 x 15 x 4

BW = 189 lbs

I am very sore today. I cut my accessory work back and concentrated on the essentials. 155 x 9 might be a PR. I tried for a 10th rep but ran out of gas. I shut it down fairly early on the attempt.

Tim K
10-18-2010, 05:00 PM
Warm Up

Deadlift
155 x 5 - started with knee sleeves on arms
225 x 5
275 x 5
315 x 5
355 x 8 - PR added chalk and belt
OUT!

I am very sore today. Warm up consisted of liberal applications of mineral ice, lots and lots of foam rolling, dynamic and static stretching, BW squats, and lunges. The majority of my training was done before I even lifted the bar.

Tim K
10-25-2010, 04:32 PM
Bench
Bar x 35
110 x 5
140 x 5
165 x 3
195 x 3
225 x 3
250 x 3 - added wrist wraps, chalk, and belt. Missed the groove on the third rep but was able to grind it out anyway. Probably cost me a fourth a rep.

Military Press
135 x 3
145 x 3
165 x 3 - didn't have the rack set correctly which threw off my lift.
165 x 6 - reset the rack and cracked out 6 easy reps.

BOBR
225 x 5 x 3
135 x 10

Face Pulls
50 x 15 x 4

BW = 193.5 lbs

Drove to Jacksonville, Florida on Friday and then back on Sunday. Needed to get off the farm for a bit. Now I'm playing catch up with my workouts. I combined bench and military into a single day. Not ideal, but it'll work.

When I got home last night I stepped on the scales - 199 lbs! :eek: Heaviest I've ever been. Just a single blizzard away from 200 lbs. :lol:

Tim K
10-29-2010, 04:47 PM
Warm Ups

Squats
Bar x 5
Bar x 10 - added 12" box
165 x 5
205 x 5
245 x 3
285 x 3 - added knee sleeves and belt; brushed box, not a true box squat
325 x 3 - added ancient aged knee wraps. I get more rebound from Ace bandages! :lol:
365 x 3 - removed box
405 x 0 - added briefs. Unracked the weight but was too gassed to do anything with it.

BW = 192 lbs

Just didn't have anything in the tank tonight. No special reason why either. Simply wasn't my night. Those old wraps were worthless. The only thing they did was bunch up behind my knees and cause a lot of pain trying to reach parallel. Which I don't think I ever got too. :lol:

Tim K
10-30-2010, 05:01 PM
Warm Ups

Bench
Bar x 20 - P.O.R
110 x 5
140 x 5
165 x 5
210 x 5 - Middle finger on ring.
235 x 3 - unloaded 6 bags grain before this set.
265 x 2 - added wrist wraps. Easy set.
315 x 2 - minus average band.

JM Press
135 x 15 x 3
135 x 12

Kroc Rows
105 x 12 x 3

Face Pulls
60 x 15 x 3

BW = 191 lbs

235 was my best set up on bench tonight. Very tight, good pause at the bottom, slight pause at the top. I was so damned tight that by the time I hit my next set I was worn out. 265 for two was an easy set even though the second rep was a grind. I lost tightness and my left shoulder popped loose (from pinching them together) on the second rep. Yet I was still able to lock it out. I threw in some leg drive and up it went. Being able to stay tight would have given me three reps. Decent workout tonight!

Tim K
11-05-2010, 03:59 PM
Warm Ups

Deadlift
175 x 5 - double overhand grip
210 x 5
225 x 5
315 x 5 - mixed grip, chalk
355 x 3 - added belt
395 x 3 - PR Left at least one in the tank

BW = 191

My schedule has been thrown off for the past couple weeks. Traveling out of town, work obligations, horses, etc., have been interfering with training. In addition, I've had a few tweaks and aches I needed to deal with. Often times, the best thing for the latter is rest, ice, and recuperation. I'm going to try and get some soft tissue work done next week too.

Deadlifts went well today. I left at least one, possibly two in the tank on my last set. I'm pretty happy with that.

Tim K
11-06-2010, 04:04 PM
Military Press
Bar x 15
75 x 5
90 x 5
110 x 5
135 x 5
155 x 3
175 x 3 - PR added chalk, belt, wrist wraps
195 x .7 - added knee sleeves to arms (those thing are about wore out!)
195 x 1 - PR All Time PR
135 x 10 x 2
115 x 10
95 x 10 x 2

BOBR
135 x 15 x 2 - thumb length from smooth part of bar
135 x 15 x 2 - P.O.R.

BW = 191 lbs

First time I've ever pressed over my bodyweight. Heaviest thing I've ever pressed overhead too! Kept things simple tonight. Gotta run. Already late for a friend's fire pit grand opening.

Tim K
11-10-2010, 05:16 PM
Warm-ups - concentrated on shoulder mobility and flexibility

Bench
Bar x 10 - P.O.R.
115 x 5
140 x 5
175 x 5
200 x 5
225 x 5 - middle finger on ring
255 x 3 - added wrist wraps
255 x 3 - added slingshot. Ugly set, bar was all over the place!
255 x 7 - better
275 x 3
300 x 1
225 x 10 - P.O.R.

I was too excited about trying out the slingshot today and printed out the wrong week's workout. I should have been doing week one of 5/3/1. Instead, I printed out week two. I didn't realize what I had done until my last set of bench sans slingshot.

Yesterday I tried the slingshot with an empty bar. It felt too loose on my arms. Today it was a PITA to get situated correctly. Sizing is about perfect. My first set at 255 was ugly. The bar was all over the place and I tapped the J-hooks on my third rep. Second set was much better. I worked my way up to a tough 300 lbs. One of my biggest issues with the heavier weights is unracking the bar. Those are the breaks of training alone.

I believe the estimate about adding 10% to your max is fairly accurate. With a lift off, 315 is doable.

Its always fun trying a new piece of equipment. I believe the slingshot will be an asset to my training. I just have to figure out how to make the best use of it.

Tim K
11-13-2010, 04:14 PM
Warm-ups - shoulder mobility & flexibility, BW squats, lunges, stretching, foam rolling

Squats
Bar x 10
175 x 5
210 x 5 - twinge in left knee
250 x 3 - added knee sleeves
295 x 3 - added loose belt
335 x 3 - tightened belt
375 x 3 - added Inzer Groove Briefs
225 x 10 x 3 - knee sleeves & belt; ATG and form felt solid.

BW = 190 lbs

Put on my knee sleeves one set earlier than planned. No big deal. My conditioning sucks. I haven't done anything conditioning-wise since my surgery. It is past time I figure something out. The last couple sets of squats killed me! The more tired I became, the more I concentrated on proper form. If you can keep your form locked in, you can move more weight longer than you thought possible. :D

GoodyGirl
11-21-2010, 06:56 PM
Hey Tim! Hope you're doing ok.

Tim K
11-22-2010, 06:47 AM
A bit jacked up at the moment. Took a week off and this week will be a deload week with lots of rehab crap. I'll be back after Thanksgiving ready to SHW! :D

GoodyGirl
11-22-2010, 05:01 PM
Hope you have a Happy Thanksgiving. And rest up. :)

Tim K
11-29-2010, 05:23 PM
Warm Ups - all my rehab exercise

Bench Press (it is Monday - National Bench Press Day!)
Bar x 30
120 x 5
155 x 5
180 x 5
185 x 5 - wife says my arch is much better now!
225 x 5
255 x 5 - added slingshot
225 x 10 x 2 - slingshot & wrist wraps
155 x 10 - raw; triceps are completely shot
135 x 10 x 2 - struggled mightily on the last couple reps

BOBR
135 x 15 x 2
135 x 10 x 2

BW = 190

I did face pulls, shrugs, curls, and a bunch of other stuff with a mini-band during warm-ups. Didn't feel like doing much after my workout. Benching with the slingshot will kill your triceps.

I got a lot of work done and now I need some ice on my left bicep and shoulder. :D

Tim K
12-03-2010, 06:13 PM
Warm-ups - foam rolling & lots of prehab stuff

Squats
BW x 30 x 2
165 x 5 - knee sleeves
205 x 5
245 x 5
265 x 5 - added belt
305 x 5 - tough set, ran out of air
345 x 5 - added Groove briefs - easy set
385 x 1 - added Centurion briefs and old knee wraps
415 x 1 - very easy set
455 x 1 - minus average band - PR
505 x 1 - minus strong band - PR walking the weight out was tough! :eek:

BW = 190 lbs

Tim K
12-04-2010, 04:43 PM
Warm-ups (all exercise done with a mini-band)
Foam Roll & Stretch
Shrugs x 30 x 2
Face pulls x 30 x 2
Internal Rotation x 30
External Rotation x 30
Shoulder dislocates x 30
Bicep curls x 30

Military Press
bar x 10
70 x 5
90 x 5
105 x 5
115 x 5
135 x 5 - added wrist bands; used regular grip instead of false grip. :mad:
150 x 11 - PR added belt; used leg drive on last 4 reps.
105 x 10 x 5

Kroc Rows
120 x 12 x 3

BW = 190 lbs

Pretty good workout. Sore from yesterday.

muscle_g
12-05-2010, 08:34 AM
Looking real strong Tim!!

Tim K
12-05-2010, 10:19 AM
Thanks George!

I am feeling it today. Very sore! :D

Tim K
12-06-2010, 05:23 PM
Warm-ups - prehab stuff, foam rolling, BW squats, etc.

Deadlift
155 x 5
205 x 5
265 x 5
305 x 5 - mixed grip and added belt
345 x 5
385 x 1
405 x 3 - PR

Good Mornings
135 x 5 - shoulders were too sore to take the barbell
Average band x 20 x 2

BW = 190 lbs

Tim K
12-10-2010, 05:26 PM
Bench... very disappointed. Every lift has been moving up except for my bench.

Problems:
Each time I unrack a heavy lift my mind screams OMG!
Leg drive still sucks.
Rack height is either a bit too high or a bit too low making unracking the bar a PITA.

I can get the bar off my chest and then it stalls. Instead of driving through the sticking point, the weight comes back down. I really need to figure out the leg drive in order to make the transition from my lats off the chest to my tris for lockout.

Highly frustrated and irritated. :unamused::mad::(

Tim K
12-12-2010, 05:05 PM
Warm-ups

Squats
BW x 10
175 x 5 - to a 12" box, knee sleeves
215 x 5
255 x 3
300 x 3 - added belt, took away box, ATG
340 x 3
385 x 3 - added briefs, wider stance
405 x 4 - PR added knee wraps, saw stars on the 3rd rep

Felt pretty beat up today. Warm ups were half-assed and my first set of BW squats sucked. My knees were shooting way past my toes. Added the 12" box to reinforce the idea of sitting back. Still rocking a bit to get off the box. :furious: 300 x 3 was decent - good depth. I cut 340 high but sank 385 and 405. Last set felt the best.

I banged up my left shoulder, elbow, and wrist Friday on bench. Still feeling sore today. Didn't have my head in the game until the last two sets. Finished the work out strong. Suffering from low back pump. Gotta get my sorry arse back to the ab wheel.

Tim K
12-13-2010, 04:52 PM
FU General Motors! :furious: :furious: :furious: :mad: :mad:

It is getting very cold down here for the rest of the week. With a diesel truck, it is really nice to plug in the block heater. Makes a cold start up easy and you get instant heat. Tomorrow I'm using the farm truck, which is a GMC. The damned plug for the block heater is coiled up with the second battery cable on the passenger's fender well. Trying to cut that thing loose, route it through the engine bay, and out the front so it is accessible was a PITA. In the process, I wrenched/strained my left arm (shoulder, bicep, elbow) again.

No workout tonight. Instead, I'll be spending some quality time with an ice pack.

Oh, our Ford truck - the plug is easily accessible in the front right by the license plate. Came from the factory that way. So once again, FU GM. :furious: :furious: :mad: :mad: We won't even talk about GM's inability to center the driver's seat behind the steering wheel. I mean... come on... how hard is that to engineer?

Tim K
12-18-2010, 04:22 PM
Warm Up - usual stuff

Military Press
Bar x 10
80 x 5
95 x 5
115 x 3
135 x 3
155 x 3 - added chalk, wrist wraps, and belt
175 x 4 - PR some leg drive on last rep
135 x 10 x 3 - PR
115 x 10
95 x 10 - last two sets strip sets

Kroc Rows
120 x 12 x 3

BW = 193 lbs

Gave blood this morning but it didn't appear to bother me. Still suffering from some low back pump. Need to figure out how to make the Miata's seats more comfortable. Good workout tonight. 175 x 4 felt good. Hitting 135 for 3 sets of 10 was great. :D

Tim K
12-21-2010, 04:51 PM
Warm-up - even tried a little running tonight!

Deadlifts
175 x 5 - double overhanded grip
225 x 5
265 x 3
315 x 3 - mixed grip, chalk, belt
355 x 3
405 x 1

355 felt very easy! I felt confident going to 405, but it wasn't happening today. Not sure why, but it felt very heavy. I finished a single with it and called it a day. I've been having a bit of lower back pump over the past week. That might have had something to do it. Or I might just be a pussy.

Good news is all the pre/rehab work on my shoulder is paying dividends. I'm not at 100%, but I am getting closer.

Going to try and throw in some Good Mornings and ab work tomorrow. I'm off until the New Year - gives my plenty of time to fit in some 'extra' work. :D

muscle_g
12-22-2010, 04:39 AM
Looking strong Tim!!

Tim K
12-31-2010, 09:09 PM
Warm-ups - Shoulder prehab/rehab, BW squats, foam rolling, stuff like that.

Bench - P.O.R.
Bar x 20
120 x 5
145 x 5
175 x 5
185 x 5
225 x 5
250 x 5 - added slingshot and wrist wraps
275 x 5 - PR It has been awhile since I've hit a bench PR. I'm please, but wish I could have done it Raw.
225 x 10
185 x 10 x 2
165 x 10 - and out. I was late for niece's birthday part. Not to mention wiped out from the 275 bench.

BW = 192 lbs

I'm very happy with 275. I had some problems unracking the weight. The first rep was all over the place. I came close to giving up at that point. However, I stuck with it and discovered a whole level of tightness. I could not believe how much tighter I was able to get and how much more leg drive was available to me. For the first time, I think most everything finally clicked on bench.

I really hope I remember how to do it come next bench workout. Every single muscle on me is worn out. Even my legs are beat. Bench is a full body/compound movement. :lol:

I did a decent job in 2010. I didn't achieve everything I wanted. Considering I had an emergency appendectomy followed by pertussis, I did rather well. I'm using more 'gear' now, which really wasn't in the plan. At my age, I need a little more help than younger folks. :sadbanana: A slingshot, knee wraps, and/or briefs do add a few pounds to my lifts. They also give me the confidence to move heavier stuff. When you work out alone, confidence helps.

I put 505 lbs on my back and squatted it. Granted, it was a reverse band squat, but I still got under the weight. I've squatted 425 for reps, deadlifted 425, and moved 405 on both for 3 reps or more. I've done a strict Military Press at 195 lbs. The only disappointment for me this year has been my bench. However, today's bench session allowed me to end the year on a high note.

Tim K
01-01-2011, 04:38 PM
Warm ups - same ole, same ole. Skipped the shoulder prehab/rehab and concentrated more on the lower body. Lots and lots of foam rolling.

Squats
BW x 25 x 2
170 x 5 - knee sleeves
215 x 5
255 x 5
280 x 5 - added belt
320 x 5 - added Centurion briefs
365 x 8 - PR Honestly, it was a lousy set. Wife came home completely stressed out about the party we're having at our house tonight. An unhappy wife means an unhappy husband. I still hit a PR, but there was a lot more to be had if my mind was in the game. The last two reps were the most solid.

BW = 192

Cut the workout short. Helped the wife with the horses and cleaned the bathroom. Nothing worse than scrubbing toilets after squats. There should be a law against that!

Brian Hopper
01-01-2011, 07:44 PM
This is my first time posting in your log and I must say, you hit alot of PR's last month, great job!!! I'll be checking in more frequently Tim, keep up the good work and Happy New Year :)

Tim K
01-02-2011, 01:01 PM
This is my first time posting in your log and I must say, you hit alot of PR's last month, great job!!! I'll be checking in more frequently Tim, keep up the good work and Happy New Year :)

Thanks Brian! I appreciate you looking in on my log and am open to any and all advice, observations, hints, tips, and/or tricks.

Brian Hopper
01-02-2011, 04:19 PM
Thanks Brian! I appreciate you looking in on my log and am open to any and all advice, observations, hints, tips, and/or tricks.

No problem, and I'll be more then happy to help out any way I can.

Tim K
01-03-2011, 05:34 PM
Warm Ups

Military Press
Bar x 12
85 x 5
95 x 5
115 x 5
125 x 5
145 x 5 - added wrist wraps and belt
165 x 3 + 2 - Lost air on the 3rd rep and failed on the 4th. Reracked the weight and knocked out two more.
105 x 10 x 5

Triceps Pushdowns
60 x 15 x 3

BOBR (supersetted with pull ups)
135 x 12 x 3

Pull-ups
5 x 2 x BW
4 x BW

Nothing special about tonight. Just some good, solid training.

Brian Hopper
01-03-2011, 05:40 PM
Even something simple can be affective, nice work!!!!

Tim K
01-09-2011, 06:56 AM
Warm Up

Deadlifts
155 x 5 - overhand grip
225 x 5
285 x 5
330 x 5 - mixed grip, added belt
370 x 5
405 x 0 - fell out.
405 x 1

Been having problems with my lower back all week. The seat in my Miata, after 170,000 miles, is worn out. After about 10~15 minutes, my lower back aches. My commute is about 45 minutes.

First attempt with 405 didn't go so well. One second I'm lifting and the next I'm passing out. At least I avoided the rack, car, and bar... for the most part. I loosened my belt a notch and hit it on my second attempt.

This was a workout to forget. Last time, I hit 405 x 3.

muscle_g
01-09-2011, 08:02 AM
Alot of PR's lately, great job!!!

Brian Hopper
01-09-2011, 09:13 AM
Good job coming back and getting the weight that you missed, nice work!!!!!

Tim K
01-09-2011, 06:01 PM
Warm-ups (all exercise done with a mini-band)
Shrugs x 30 x 2
Face pulls x 30 x 2
Internal Rotation x 30 x 2
External Rotation x 15 x 2
Bicep curls x 15 x 2
Shoulder dislocates x 12
Foam Roll & Stretch

Bench
Bar x 12 - close grip (1/2 thumb length from smooth part of bar)
120 x 5
145 x 5
175 x 5
205 x 3 - P.O.R.
235 x 3 - added wrist wraps & belt
265 x 3 - added slingshot
285 x 4 - PR easy set
225 x 10 x 3 - left shoulder tends to come untucked around 6th to 8th rep.
225 x 12 - PR

Triceps Pushdowns
60 x 15 x 3

BOBR
225 x 6 x 2
185 x 10 - strip set down to 135
135 x 15

Pretty good workout tonight. I took two naps today and remembered my RPM before my workout. Don't know if I'm getting stronger or just better at using the equipment (slingshot). 285 x 4 felt very easy. Far easier than 275 x 5 last week. I left at least one, if not two in the tank.

When doing reps with 225, my left shoulder would come untucked a little over halfway through the set. Might be a problem related to when I broke my left collarbone when I was 20. It was never set properly and now that shoulder is a bit narrower than my right shoulder.

I'm going to need some ice tonight on my left shoulder and right elbow.

Good workout but I'm still very tired of feeling exhausted all day, everyday.

Brian Hopper
01-10-2011, 01:36 PM
Great job on the PR's!!!!!

Tim K
01-11-2011, 05:21 PM
Warm Ups

Squats
175 x 5 - knee sleeves
215 x 5
255 x 3
315 x 3 - added belt
345 x 3 - added briefs
385 x 3 - fell forward on 3rd rep and took a half step forward. :mad:
405 x 4 - added knee wraps. Good reps, good depth on all of 'em. Had a bit of hesitation coming out of the hole and the last rep. Scared me a little. :lol:
315 x 10 - PR knee sleeves. Last rep almost killed me!
225 x 10 - strip set from 315. Lower back was absolutely cooked at this point. :(

Barely got of my gear and cleaned up the weights. Stumbled into the house and hit the showers. Contrast showers in the winter are brutal. Mineral ice on my back as a follow up.

Stepping forward at 385 didn't do me any favors. Stupid lapse of concentration. I'm doing very well with locking my traps, lower back, and getting very tight. But I am not pushing out into my belt hard enough. I'm using my erectors to maintain my form. That might work at the lighter weights, but once I get past 315 I really need to use my entire core. Time for more ab work.

315 x 10 has been a long time goal. Felt great to nail it.

Brian Hopper
01-11-2011, 08:34 PM
Good job on the squatting Tim and congrats on the PR!!!!!