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Old 06-04-2013, 08:18 AM   #4261
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Lifting by 4:30 am? You're crazy man!
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Old 06-04-2013, 08:52 AM   #4262
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Quote:
Originally Posted by I WILL View Post
Sounds like a solid plan Jim. You will adjust to it. If you need me to give you a buzz to wake you up I'd be happy too. ha ha
Thanks Lisa! I was nauseated this AM halfway thru bench. Indeed, it will take a week or 2 to adjust. So, I just did bench and some military pressing.

Ha - no phone calls or you would wake Mrs Squatter - she's a bear when awakened too early lol.

Quote:
Originally Posted by big_swede View Post
Fine squatting the other day Jim!! Good training partners are a blessing!
Thanks Swede! Indeed, they felt really good, better than a few days before. I now know when I am going to have a good day or a weak day. I have also made sure the crew knows how much I appreciate them and all they do.

Quote:
Originally Posted by storm1507 View Post
I don't do a ton of core work (especially lower back) after the big lifts either.

Have fun w/ the benching this morning.
Indeed Storm - the core work usually ends up as an afterthought or not done at all. I know a strong core will help prevent leaning when I reach high 300's and 400's on squat. Lean has been a problem in the past, but the stronger core should alleviate that.

I am sure once I get into it it will be fun.

Quote:
Originally Posted by moeheep View Post
Good Plan SSJ...I know Lisa likes it, she is also a "O'Dark30" W/O enthusist. Good for you guys...way to early for me.
Thanks Marvin! If she approves, I am good to go!!

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Originally Posted by Off Road View Post
Lifting by 4:30 am? You're crazy man!
That's the nicest thing anyone has ever said to me!
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My Favorite Part Of Lifting Is Having The Opportunity
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: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
Age 50
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Old 06-04-2013, 08:57 AM   #4263
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Originally Posted by Squatter View Post
CARDIO/ABWORK

My weight has plateaued for the last 3 weeks and has held steady at 212-213 lbs. It has become obvious that cardio is now necessary to create a small calorie deficit, as I do not want to cut food intake anymore. In order to accommodate cardio, I have to switch to early AM training. I do not want to lift 2X per week and do cardio 3X per week after work as that would mean missing dinner with my family every weeknight. I do not want to do the cardio on lifting days as well. I also never seem to have the energy to do ab & lower back work after my regular lifting. I realize that core work is really not an optional thing for me anymore as a stronger core will only help the big 3 lifts.

This all works out well because I also have not been sleeping well on nights that I have trained in the evening at home. This has been going on for at least 2 months now and I have had enough. Sleeping pills are on option of course, but I hate taking meds of any kind and will avoid at all costs if I can.

Finally, there is no sense in just getting up early to train 2X per week. It would screw up my body clock too much. So, if I am going to train early AM, I need to awaken early every weekday morning. This fits in well of course to do cardio then 3X per week.

Early AM to me means lifting by 4:30AM at the latest. This gives me 1.5 hrs to lift. I don't want to be rushed, especially if it's a heavy day. On cardio days, I will be on the Elliptical by 5:05 and do it for 40 minutes or so, and then do abs and/or lower back for 15-20 minutes. I have to be in the shower by 6:15 at the latest.

Lifting on Saturday & Sunday with the Crew is at 10:00AM, so I can "sleep in" until 8:00 to 8:30 if I want.

I have of course done this before and I was quite successful at it. It's all necessary if I want to achieve my goal to be one of the best conditioned, strongest, and bumpiest 50 year old's around.

So, here is how day 1 went:

Elliptical
35 minutes SS
3.8 Miles
412 Cals burned

GHR Situps
BW +10 X12 X3 Sets

Hanging leg Raise

BW X8 X3 Sets

Standing Cable Crunch SS Hyperextensions

50 X12 SS BW X10 for 3 sets

Bench Press Tuesday AM!
Great work Super Jim! Hope the plan works well for you, guess you'll be hitting the hay fairly early in the evenings to get enough rest! Working them abs, soon you'll be ripped ! Keep smashing Super Jim!!!
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Old 06-04-2013, 09:07 AM   #4264
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Originally Posted by Hunterace View Post
Great work Super Jim! Hope the plan works well for you, guess you'll be hitting the hay fairly early in the evenings to get enough rest! Working them abs, soon you'll be ripped ! Keep smashing Super Jim!!!
Thanks Jay! It will work, as I did it before. So, I have the ability and confidence to get it done. Indeed, went to bed at 8:30 last night. However, didn't fall aslepp until around 10:00 I think. Just will take a week or 2 for the body clock to adjust.

I cannot lie, it would be nice to have some visible abs at a BW of 200 lbs or more. I want the additional core strength tho to help me avoid any potential lean as my squat gets into the high 300's and low 400's. It was an issue in the past. So far so good tho, as I haven't had any lean issues as I have been building my squat back up in the last 6 weeks.

I will also monitor my lower back strength and see if I need to go back to that MedX Back Bitch. I kinda wanna avoid that thing tho.
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My Favorite Part Of Lifting Is Having The Opportunity
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: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
Age 50
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Old 06-04-2013, 10:40 AM   #4265
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Nice Crew leg day Jim You keep up with that cardio and you will be at my weight or less in no time at all!!!
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Old 06-04-2013, 12:02 PM   #4266
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Just catching up on a few days posts here..... Firstly, who is the skinny dude in the picture with your wife and daughter!!! haha just kidding Jim, hope you guys had a great day, two nice deloads thrown In there also,
P.s lifting at 4.30am???? You sir, are nuts!!
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Old 06-04-2013, 12:24 PM   #4267
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Getting hardcore in here Jim, and I know you will win. Cardio and core work never hurts, especially with all your strengths.
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Old 06-04-2013, 12:44 PM   #4268
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Love me some early morning training. Might start it again in September. Good job, Jim. Keep working hard!
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Old 06-04-2013, 08:23 PM   #4269
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Quote:
Originally Posted by KD5NFW View Post
Nice Crew leg day Jim You keep up with that cardio and you will be at my weight or less in no time at all!!!
Thanks Birthday Boy! Definitely would be nice to be 200-205. I got this Rich!

Quote:
Originally Posted by markievicz View Post
Just catching up on a few days posts here..... Firstly, who is the skinny dude in the picture with your wife and daughter!!! haha just kidding Jim, hope you guys had a great day, two nice deloads thrown In there also,
P.s lifting at 4.30am???? You sir, are nuts!!
Dang, she's cheating with some Hunk!

Being nuts is a ore-requisite here!

Quote:
Originally Posted by EliteDreams View Post
Getting hardcore in here Jim, and I know you will win. Cardio and core work never hurts, especially with all your strengths.
Thanks Ben!! Instinct is telling me to do this. I just have a feeling this time I'm going to do it, and it's perfect timing really. I have abdoms today!

Quote:
Originally Posted by Paradox View Post
Love me some early morning training. Might start it again in September. Good job, Jim. Keep working hard!
Thanks Dave!! I remember just a few years ago early AM lifting was frowned upon. people seemed to be convinced you had to have a pre-wo meal in you a couple of hours before.
__________________
My Favorite Part Of Lifting Is Having The Opportunity
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: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
Age 50
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Old 06-04-2013, 08:36 PM   #4270
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BENCH PRESS

I made it up by 4:00AM! I was lifting at 4:30. Only one problem - I became nauseated about 35 minutes in. I then decided to just do bench and some OHP. No worries about not doing back assistance as I want to deadlift this Sunday with the boys and it likely a good thing to rest my back, outside of doing some light squats this Thursday.

Bench went well with the exception of a brain fart on the 285 SS Single. After getting tight, I tried to unrack, but couldn't lift the bar off the hooks. I wasn't in the exact position I needed to be. So, instead of just getting up and resetting like I should have, I just moved a bit and then unracked, all the while I lost my tightness, which in turn turned the lift into a grinder. However, my no miss policy is still in effect and I locked it out.

Happy I progressed today once again. I really like the wider foot stance. I reaally think this was the missing link. I find my leg/lower body drive is getting better each session since adopting the stance.

Bench Press (Paused)
115 X5
135 X5
160 X5
185 X3
205 X2
225 X5
225 X5 Vid
Add Slingshot (Paused)
245 X1
265 X1
285 X1 +2.5 lbs Vid
Remove Slingshot (No Pause)
225 X3
205 X6
185 X8

Military Press
120 x6 +5 lbs
120 X6
120 X6


__________________
My Favorite Part Of Lifting Is Having The Opportunity
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: 295 lbs
Deadlift: 520 lbs
Total: 1310 Lbs
Age 50
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