Hanging on journal.

[thegym00]

My new 2013 journal. For anyone interested
47yr old. Semi retired power lifter. Best totals. Single ply1706
Raw. 1539. Still lifting mostly power style. Coaching a group of lifters
Also train kettlebells 3 days per week coaching another group of trainees.
Body weight ranges 220 to 235. I own a small commercial gym so I'm there bout everyday

Wednesday. 1/3. Cardio only. Spin bike 30 easy minutes.

 

[big_paul_ski]

Welcome to the site. Although I'm a bodybuilder I'd love to follow your journal and see what's up. Post away!!

 

[thegym00]

Thursday's workouts

7am. Kettles. 10x snatch. 16kb. 7 reps 15:15. Long row. 10 reps 15:15.
Stair master 10m. Combos. Kb twin 16s. Suitcase do-long cycle-squat-snatch-half snatch
3 sets. 5 reps then6 then7. Was ugly

630pm
Squat. 135x12. 205x10 225x8 275x6. 295x4. 315x4 335x4 355x4,375x4 385x4. 430x4

Bench. 135x12 155z10185x8 225x6 245x4. 275x2 285x2 295x2 305x2 315x2 325x2
Solid workout. End of Russian cycle. ,.......run down. New program. Monday

 

[marx]

Welcome. Looks interesting, bro.

Might start an intro thread, so folks can meet you in a more conventional manner.

 

[thegym00]

1/4/2013 friday...off complete rest
1/5 saturday 7am
snatch 10x 15:15 16kg
curcuit 500m concept 2 rower+ hanging leg raises+ 2" ROPES 3 ROUNDS
curcuit 30lb ball slams +machine abs+free squats on EFS wedges reps
set one 10 set two 15 set threee 20 set four 25
ab wheel 4 sets 40 seconds on 20 seconds rest
barbell rollouts (100lbs) 3x10 superset with heavy machine abs 3x10
.35 minutes
joints creaky
bw 238 (goal is 225 by march 1)
gonna rest the rest of today and sunday...preparing for the gym to be assulted by new members
on monday

 

[thegym00]

New program starts today: Basic outline
monday pm deadlift 8-6-5x5 increasing weight
power clean 5x5 constant wt
chins 5x5 superset with hanging abs 5x10
bent rows 5x5 superset with shrugs
straight or ez bar curl 5x5 increasing wt
hammer curls super with rev curls 5x15
stairmaster 10 minutes
tuesday am 30minutes kettlebells..(cardio style)
tuesday pm bench 8-6-5x5 increasing wt
choice incline,decline,pin,floor,board,camberedbar football bar 5x5 constant wt
choice dumbells, incline decline floor double up presses 5x5+5+5
reardelts choice 5x15 superset with cable triceps 5x15
barbell or dumbell triceps 5x10
wednesday spin bike 30 m
thursday am 30 min kettlebells
pm squat 8-6 5x5 inceassing wt
choice vertical leg press 45 leg press,safe bar squat,stepups
sled pulls 5 sets superset with calf 5x15
choice gh raise good morning superset with abs 5 sets
saturday am 30 minutes kettlebells
lots of volume sleep and eat enough i should handle it ok i welcome critiques even if they hurt my
feelings...

 

[thegym00]

monday pm
deadlift 135x8 225x6 315x5 335x5 370x5 390x5 410x5
powerclean 5x5 135
double ring pulldown 5x5 190lbs superset with standing abs 5x15
bent rows 185x5x5 superet with shrugs 185x15x5
football bar curls 85x5x5
hammer curl 40x5x5 superset with reverse curl 40x15x15
stairmaster 10minutes

solid felt good to be deadlifting again

tuesday 7am kettbells and conditioning
5 minutes 1515swings and snatches
5 minutes switch snatch 15:15
5 minutes catch clean kb 15:15
curcuit seated press kb 35lb barbell roll outs,ab machine,squats on efs wedges
reps set 1 10 set 2 12 set 3 15 set 4 20


some postier chain sorness from yesterdays workout,....looking fwd to bench workout

 

[big_paul_ski]

How are your joints holding up and are you taking anything for them?

 

[any1uno]

An interesting routine. What are your goals besides Body weight of 225 by March? Any comps in mind?

 

[thegym00]

Paul they are fair at best I use fish oil and some type of joint fuel I take ibprophen at times. Really my elbows gime me the most trouble I assume from the torn biceps creating imbalances, I also have a knee that I had a major injury with years ago that gives me issues at times....shoulders,back all good the kettlebells have bulletproofed my back. Yes I want to get back on the platform if I won't embarrasses my self. I have an eye on a meet in April. If I feel I can go
550 plus in squat and dead and 350 plus on bench I will lift, I will be taking a team from the gym so I have to at least be decent. I'm their coach

 

[thegym00]

Tuesday. 630pm
Bencg135x8 185x6. 225x5 245,265,285,305x5
Floor press. 245x5,5,5,5,4
Incline dumbells. Double ups 5x5+5+5. 60lbs. Tough
Superset with. Side raise. 5x10. 20lbs
Overhead cable tricep. 50lbs. 5x15.
Superset. Double kettle long cycle. 5x5. 40lbs
Incline chin krusher. 5x20 at 55lbs. Elbows tender stayed. Light
Mobility.
Wednesday. Pm. 30 min spin bike

Tomorrow we squat.......and we squat like kings

 

[thegym00]

An interesting routine. What are your goals besides Body weight of 225 by March? Any comps in mind?

Thanks for the comments. I mix my routines up often. The 5x5. And 10x10 old school 20 rep squats sprinkled throughout with west side influences are my stand bys