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Old 06-02-2013, 05:55 PM   #4251
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Originally Posted by Squatter View Post
CREW SQUAT SESSION DELOAD

Was training with Scott the Animal today. He was also on deload. He is such a great spotter, always yelling cues, great work, You got it and tells you when he knows you got more reps in you. Man, what an absolute blessing to train with these guys. You cannot help but give it everything you got with them. It took alot of discipline actually to hold back doing more sets.

Squat
145 X5
165 X5
195 X5
235 X5
265 X8
265 X8 Vid
195 X12

Leg Press
2PPS X8
3PPS X8
4PPS x12
4PPS x12
4PPS x12
4PPX X20 Vid

GHR
BW X8
BW X8
BW X6 Vid Got gassed fast. Sheesh!

Reverse Hyperextensions
90 X8
90 X8
90 X8
90 X15
Struggled with 50 lbs last time. Not today tho!

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Great work Super Jim! Ummm, not sure that qualifies as a deload really ! Way to train hard like you always do! Keep it up bud!!!
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Old 06-02-2013, 09:28 PM   #4252
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Great work Super Jim! Ummm, not sure that qualifies as a deload really ! Way to train hard like you always do! Keep it up bud!!!
Thanks Jay! As they say - deload schmeload! I did do alot less work/weight than I would have normally done with the boys today.
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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 06-03-2013, 03:48 AM   #4253
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I was thinking the same thing. Is this really a deload?I was wondering when you were going to stop on the leg press there!
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Old 06-03-2013, 05:55 AM   #4254
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That sure didn't look like a deload to me either.


Great form on those squats. I think I am the only one who vids lifts in my little gym. Absolutely the best thing I could have done for improving my lifts.
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Old 06-03-2013, 08:56 AM   #4255
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I was thinking the same thing. Is this really a deload?I was wondering when you were going to stop on the leg press there!
Thanks Lisa!! I simply cannot just go thru the motions when lifting with the crew. I can however, do less sets. For example, I can do double the weight on the leg press. GHR's were BW only. Everything was higher reps. So, yep, its a deload in my world lol!

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Originally Posted by storm1507 View Post
That sure didn't look like a deload to me either.


Great form on those squats. I think I am the only one who vids lifts in my little gym. Absolutely the best thing I could have done for improving my lifts.
Thanks Storm! How about a Lessload? I am actually simply listening to my body and doing what it allows me to do. Everything felt light and easy, except for that last set of GHR's.

The challenge for me now is to keep the form as I progress. I am confident in doing so if I progress slowly. In the past, I progressed too fast and paid the price.
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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: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 06-03-2013, 08:07 PM   #4256
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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!
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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: 300 lbs
Deadlift: 520 lbs
Total: 1315 Lbs
Age 50
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Old 06-04-2013, 04:13 AM   #4257
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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
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Old 06-04-2013, 05:07 AM   #4258
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Fine squatting the other day Jim!! Good training partners are a blessing!
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Old 06-04-2013, 06:09 AM   #4259
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I don't do a ton of core work (especially lower back) after the big lifts either.

Have fun w/ the benching this morning.
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Old 06-04-2013, 08:08 AM   #4260
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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.
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