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Old 12-05-2013, 08:10 PM   #31
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12/5
1 mile walk

Squat
135 x 5
185 x 5
225 x 5
250 x 5x5

Standing Shoulder Press
Bar x 5
65 x 5
95 x 5x5

I felt sore from Monday's leg day, but once I walked and stretched, it was OK.
I was getting lower by getting the butt out during the descent. I'll have to record it to see if I'm making any progress in that area.

On the 3rd set of 250, I felt a bit of a twinge on my left leg. The small muscle just above the knee. (Vastus Medialis) It didn't hurt too much so I finished up with the 5x5. It's a little sore now, but I think it will be OK for next Monday's workout. If not, I'll just back down on the weight for a week and give it a chance to heal up.

I did this last spring while doing Insanity and lifting at the same time. It healed up and I hadn't felt it again until today.
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Old 12-07-2013, 08:53 PM   #32
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12/7/13

Bench Press
135 x 5
185 x 5
210 x 5x5

Tricep Cable Press
75 x 5
85 x 5
90 x 5x5

I decided to move this workout from Friday to Saturday because I was really sore and figured I needed a day to heal up.
A good move. I feel much better and was feeling strong. I have a feeling this 5 workouts a week schedule may have to be 4 once in a while, depending on how I feel.

Feeling good though and making great progress.
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Old 12-07-2013, 09:50 PM   #33
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you are one consistent mofo!

Good stuff...305x5 squats is no joke!

Like your long-term thinking...keep going at your own, steady pace. No benefit to getting injured.

I train alone, too. Got a 7 foot squat cage..fits in most basements!

If not, one of the half squat racks may work
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Old 12-07-2013, 10:22 PM   #34
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Quote:
Originally Posted by jdmalm123 View Post
you are one consistent mofo!

Good stuff...305x5 squats is no joke!

Like your long-term thinking...keep going at your own, steady pace. No benefit to getting injured.

I train alone, too. Got a 7 foot squat cage..fits in most basements!

If not, one of the half squat racks may work
Thanks. I definitely need and equipment upgrade. I have a cross beam that's about 6 ft. high in my workout space which limits my options. Luckily I'm only 5' 10". I saw a sumo squat (or whatever it's called) that would work. Just so I can go all out in squat and BP without worrying about killing myself. I also need to buy more 45s, straps, and shoes. Glad Christmas is coming soon.
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Old 12-07-2013, 10:43 PM   #35
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Since you are perhaps asembling a Christams wish list, you might want to consider some SBD Knee sleeves. I just got some and absolutely love the stability and warmth they provide. They also stay in place. Worth every penny to help keep those knees running smooth. They are also legal at meets, although you would want to double check with any particular federation.

If your getting straps, order Versagripps. 5 sessions per week is likely too much. I now find alternating 3 and 4 week to week seems to be working great from a recovery point of view.

Good lifting - those fivers on bench are excellent!
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Old 12-08-2013, 12:46 PM   #36
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Your ideas for upgrade's plus Super Jim's ideas should set you up for new gains in 2014!

However, killing yourself while bench pressing is well-proven to negatively impact your strength gains!
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Old 12-08-2013, 01:19 PM   #37
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Quote:
Originally Posted by Squatter View Post
Since you are perhaps asembling a Christams wish list, you might want to consider some SBD Knee sleeves. I just got some and absolutely love the stability and warmth they provide. They also stay in place. Worth every penny to help keep those knees running smooth. They are also legal at meets, although you would want to double check with any particular federation.

If your getting straps, order Versagripps. 5 sessions per week is likely too much. I now find alternating 3 and 4 week to week seems to be working great from a recovery point of view.

Good lifting - those fivers on bench are excellent!
Thanks Jim. Great advice as always. I'll do a little online shopping this week. The workouts will have to go to 4 or maybe 3 a week. I thought I could turn it up to 5, but with the heavier weight, need the rest. A rookie mistake, no doubt.
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Old 12-08-2013, 01:23 PM   #38
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Quote:
Originally Posted by jdmalm123 View Post
Your ideas for upgrade's plus Super Jim's ideas should set you up for new gains in 2014!

However, killing yourself while bench pressing is well-proven to negatively impact your strength gains!
I agree. If I want to improve I need to dial it back a bit and not be in a rush to go up in weight. Thanks.
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Old 12-08-2013, 01:46 PM   #39
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http://muscleandbrawn.com/forums/sho...ghlight=brooks

i have a copy of Gray Hair and Black Iron...worth the read.
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Old 12-08-2013, 08:31 PM   #40
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Originally Posted by jdmalm123 View Post
http://muscleandbrawn.com/forums/sho...ghlight=brooks

i have a copy of Gray Hair and Black Iron...worth the read.
I just checked out the site. Look exactly like what's needed for this 25 year old stuck in a 48 year old body. Thanks again, I'll put it on my Christmas list.
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