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Old 11-29-2013, 05:59 PM   #21
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11/29

Spent 4 hours today raking, blowing and dragging leaves into the woods, so I skipped cardio. Pretty tired so I was happy it was a lighter workout.

Bench press - 80% of Tuesday's Max
135 x 5
185 x 5
205 x 5x5

Incline DB press
40's x 10
50's x 10
60's x 10

I'm still trying to figure out this PL bench. I can see others doing it, but when I try it, it feels a little awkward.

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Old 11-30-2013, 11:39 AM   #22
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Originally Posted by Booch10 View Post
I'm still trying to figure out this PL bench. I can see others doing it, but when I try it, it feels a little awkward.
It will take time. Looks like your form is pretty good right now. Some of the minor changes will take some time getting used to.
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Old 11-30-2013, 11:02 PM   #23
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Basically, you need to learn to create an arch in the lower back, stay tight and uncomfortable, and incorporate leg drive. Getting and staying tight reduces your range of motion.

It took me about a year to get the hang of it.
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Old 12-02-2013, 06:24 PM   #24
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12/2/13
1 Mile Walk, Stretching

Squat
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5,5,5,3,1 (PR)

Overhead Press
Bar x 5
65 x 5
85 x 5
115 x 3x5

I checked out the lifting shoes and will probably order them in the next week or two. In the mean time, I tried squatting with my fairly new Timberland work boots. It wasn't perfect, but a lot better than lifting in sneakers (Thanks Squatter)
I was able to go lower in my squat. I will stay at 315 for the next few weeks and concentrate on form. 315 felt pretty heavy...I don't know how you guys can handle 500,600 lbs, etc. Much respect.
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Old 12-03-2013, 11:38 AM   #25
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Damn good squats. Congrats on the PR.
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Old 12-03-2013, 03:19 PM   #26
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Good idea to keep resistance at a moderate level to work on the form - 1 cue at a time. Think of the cues, such as spreading the floor with knees, tightness, etc, after you unrack. Do not think of the weight at this point.

Glad you are getting some squatting shoes! Which ones did you or are you ordering? Proper footwear is so often overlooked, especially in commercial gyms.
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Meet PR's: (May 2014)
Squat 475 lbs
Bench: 286 lbs
Deadlift: 501 lbs
Total: 1262 lbs
Age: 50

Gym PR's:
Squat: 495 lbs
Bench: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 12-03-2013, 06:20 PM   #27
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12/3
1 Mile Walk

Bench Press
135 x 5
185 x 5
225 x 5
265 x 5,5,5 3,2 (PR)

Tricep cable press down
75 x 5
85 x 5x5

First set at 265 I didn't keep my elbows in and ended up using all shoulders.
I learned from that and kept them in for the rest of the lifts. Big difference.
Will stay at 265 until I can do 5x5.
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Old 12-03-2013, 06:26 PM   #28
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Originally Posted by BendtheBar View Post
Damn good squats. Congrats on the PR.
Thanks BTB. Just trying to stay consistent and improving.
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Old 12-03-2013, 06:36 PM   #29
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Quote:
Originally Posted by Squatter View Post
Good idea to keep resistance at a moderate level to work on the form - 1 cue at a time. Think of the cues, such as spreading the floor with knees, tightness, etc, after you unrack. Do not think of the weight at this point.

Glad you are getting some squatting shoes! Which ones did you or are you ordering? Proper footwear is so often overlooked, especially in commercial gyms.
I'm thinking of getting these.

http://www.footlocker.com/product/mo...oogle-_-456300


Not the top of the line, but I think they'll do the trick.

Thanks again for the advice. I've been reading some articles that break down the squat. Very informative. This sport is quite a bit more skill than people think.
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Old 12-04-2013, 07:33 PM   #30
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12/4
Deadlift
135 x 5
185 x 5
225 x 5
255 x 5x5

Barbell bent over rows
135 x 5
185 x 5x5

Barbell curls
bar x 5
65 x 5
95 x 5x5

DL felt heavy but good. No pain but definitely my weak point.
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