bob g goes TM

[bob g]

Background: Elderly, 53 6’ 223

Lifts (singles) this year DL 335, SQ 345 (depth??), SP 190, BP 255, FS 225, Jerk 195, C&J 165

I’m not inexperienced in the weight room – I am inexperienced as a 50+ lifter, though. I had a long, inactive gap between my early 40s and last fall. I woke up one day 52, understrong and overwide. I looked around for something structured and got into scaled crossfit workouts. I met some nice folks but I simply didn’t get enough of the barbell work; it was always a tease when it popped up. I wanted more so I moved back to strength work as my main focus. Along the way I got the bug to learn the Oly lifts. I lost about 25 pounds drinking whole milk and eating meat. I tore into the weights and had great gains. But I had no program. By late March I had drilled myself into the ground. I’d never experienced overtraining before. I thought it meant you’d be exhausted. I never was totally dragging ass, wiped out but I got to the point that I was constantly sore. When it took more than a half hour to stretch out enough to pick up an empty bar I cried uncle. I backed off a ton, totally reset everything and in the last couple weeks am back healthy and ready to get going again. After buying and reading the books I’ve started the program. I tweak it to accommodate one night with Oly coaching as my volume night, Saturday mornings as recovery day and Monday nights for intensity at the local gym. This schedule fits well for work and family. All reps and sets are adjusted for my hard learned recovery needs and should allow for structured gains.

Thanks, all. Here goes:

THURSDAY 6/10 - volume
C&J
95 2x2, 115 2x2, 125 2x1, 135 2x1, 155x1, 165x1
C&P for fun
135x1
SP
125 4x4

SATURDAY 6/12 – recovery
Squat
45 5x2, 65x5, 95x5, 115x3, 135x2, 155x2, 195 2x3
Front squat
45 5x2, 65x3, 95x2, 145 2x3
Push press
45x5, 95x3, 135 4x2
Assistance
Bar curls 65 5x2, Chins (assisted) 5x2

[bob g]

MONDAY 6/14 - Intensity

Squat
45x5x2, 95x4, 135x4, 185x2, 245x2x3
Bench
45x5x2, 65x5, 95x4, 135x2, 195x4
Deads
65x5, 95x5, 135x5, 185x3, 245x2, 285x3x2

This doesn't seem too intense yet but I have plenty of time. I'm slowly raising the floor on these and should be able see an increase each week for a while.

[bob g]

Thursday 6/17 - Oly instruction and Volume

Oly work - Snatch progressions with dowel and 15# bar. I tweaked my left shoulder doing snatch drills at the end of March and this is my first day back with it. The only thing that I couldn't do in the mean time was overhead snatch grip movements. Eveything else was and is OK. So, these were the first snatches in about 10 weeks and went well. Extra light, but with full ROM and no pain. I'll take it.

Jerks - 95x5x3, 125x3, 145x1x2, 185x1. Need more speed. I'll do some lighter jerks on recovery day working on getting down faster under the bar.

Press - 135x4x4

Front squat - 155x4x4

The TM scheme seems perfect for me right now. We'll see how the progress goes.

[bob g]

SATURDAY 6/19 – Recovery

Squat
45x5x2, 65x5, 95x5, 115x3, 135x3, 195x4x2
Bench
45x5x2, 65x5, 115x5, 165x4x2
Jerk
45x5, 65x5, 115x3x5
Assistance
Bar curls 75x5x2, Chins 2x4 (assisted, but less than last week)

Now off to cut and haul the trees and debris blown down in yesterday's storm. The neighborhood took a pretty good hit.

[bob g]

MONDAY 6/21 - Intensity

Front Squat
45x5x2, 95x5, 135x3, 185x1, 215x3x2, 205x2. I had a grip fail on the second rep, first set at 215; very humid, no chalk, note to self.
Press
45x5x2, 95x3, 135x1, 165x3x2
Deads
45x5, 65x5, 135x3, 225x3, 275x5. Brain cramp, I didn't notice that I set up on a high spin bar. Did I mention it's very humid? D'oh.

The TM routine is working great. I'm well recovered and crisp by the next work out. I'm eating and sleeping well and not very conciously dropping some BF in the last couple weeks at a steady body weight of 222. I'm looking forward to Oly work on Thursday.

[bob g]

Thursday 6/24 - Oly instruction and Volume

Tonight was high volume - light weight for the Oly lifts:

Singles below are DL @ 225

Snatch 1-10-1-8-1-6-1-5 with empty bar. These are the first ones I've done with a regular bar since late March. OK, no pain in the shoulder.

Cleans 1-10-1-8-1-6-1-5 at 75#. Seemed crazy light but was plenty by the end.

Press 135x3x4

Interesting, I really had to concentrate on form as the reps added up. Per the instructor, the best form lifts were in the sets of 6 and 5 where I had to pay close attention to loose arms and skimming the thighs on the pull. This was actually kind of fun.

[bob g]

SATURDAY 6/26 – Recovery

Squat
45x5x2, 65x5, 95x3, 135x3, 185x4x2
Bench
45x5x2, 95x5, 135x3, 155x4x2
Clean + CJ
W/U cleans only 45x5, 65x3, 95x1. Work, clean then CJ@125 x 4
Assistance
Chins 3x3 (assisted, but less than last week). Bar curls 65x5x2.

[bob g]

MONDAY 6/28 - Intensity

Press
45x5x2, 65x5, 95x3, 135x2, 180x2
Front Squat
45x5x2, 95x3, 95x4, 135x1, 185x1, 225x1,Fail - pinned on second rep, 205x2
Deads
45x5x2, 95x5, 135x3, 225x2, 255x2, 295x2

I'm really happy with the press. I changed the order to do these fresh and they popped right up. FS, on the other hand was a mess. 225 is too much of a reach right now. The first rep was shallow and the second gained some attention when I dumped it on the rails and landed on my ass. Deads simply felt great. Maybe this isn't too intense yet but I'll keep ratcheting up as I can.

[bob g]

Wednesday 6/30 - Volume

A bit of a change up this week. We have tickets to see Santana tomorrow so I had to cancel the Thursday Oly/volume work out with the coach and just go to the local gym tonight instead. Recent Oly nights have had plenty of reps and I add my own 4x4s at the finish but it's NDTP. So this is the first true 5-across volume night since starting TM. I'm going with 3 sets instead of 5x5 to keep on the sweet side of recovery. If 3x5 turns out to be too little I'll bump it up. Time will tell.

Squat, 45x5x2, 65x5, 95x3, 135x3, 185x3, 235x5x3. 235 was about the right place to start. The last set was taxing but manageable.

Press, 45x5x2, 65x5, 95x3, 140x5x3. I had to fight the urge for an occasional knee dip.

DL, 45x5x2, 95x5, 135x3, 225x2, 275x6. A good closer.

Assistance, bar curls 45x5, 65x5x2.

A good night and good experience with the 5x progamming.

[bob g]

SATURDAY 7/3 – Recovery

Squat, 45x5x2, 65x5, 95x3, 135x3, 185x4x2

Press, 45x5x2, 65x5, 95x5, 115x5

Snatch, I did some twiddling around with the split snatch with some quick 65#and 95# pops. This was my first crack at it (ahem). I liked the dynamics and will give this some attention on Oly nights.

Deads, 45x5x2, 65x5, 95x5, 185x5x2

Assist, 45x8 bar curls

The weather is spectacular in southern Wis. Good holidays, all.

Edit: The Santana show was outstanding. It was a perfect night at Summerfest, the band is phenomenal and Carlos hasn't slowed a bit.
Steve Wynwood opened - outstanding. See this concert if you get the chance.

[bob g]

TUESDAY 7/6 - Intensity

Press
45x5x2, 65x5, 95x3, 135x2, 155x1, 185x1x3
Deads
45x5x2, 95x5, 135x3, 225x2, 295x1, 345xF, 315x1x2

It is super humid tonight, there was a sheen of moisture on everything including the deck. This was uncomfortable on the heavy presses with the feet sliding around. Each heavy rep was solid, though. I was swinging for the fences on the DL 345. It would have been a PR but no dice. I got about 5" before...wait it was 8", that's what I meant...before the grav lock engaged. I've been concentrating on Press and will continue gradually on the deads.

[bob g]

Catching up:

Thursday 7/8 Oly & Volume

OHS - 65x5x3
Trying to get into a groove, these still feel awkward but I need to restart somewhere.

Box jump 34” followed by Snatch x 3 (split snatch)
65, 75, 95 then singles at 125 and 115 to finish. I’m trying the split style because the OHS portion is clunky as hell right now and I can get a narrower grip. I guess the 125s were personal bests but I’m not claiming PRs as the form is still a work in progress and the weight is stinkin’ light.

Volume –
Press 145x5x3 the middle set was at 155 because I can’t count and thought I loaded 135 after the first set. The good thing is the first set felt very strong and the 155 x 5 was a sweet set, too. The final 145 set was just right.

Front squat, the legs were pretty much gone by now so I settled for 135x5x3, ass all the way down. Nothing heavier was in the cards.

Saturday 7/10 Recovery

A quick, half hour or less, ultra light trip to the gym before getting out of Dodge for a weekend of canoeing and river camping;

Squat work up to 135x6x2 – Clean + CJ (3+1) 3 sets @ 115 – Press 115x5x2

Monday 7/12 Intensity

Front squat, 45x5x2, 65x5, 115x3, 185x1, 205x2x2. After the last couple of weeks attempting 215 and 225 ended up more comical than anything else I reset and hit a couple good ones, nice and deep with decent bounce.

Press, 45x5x2, 95x3x 115x2, 145x1, 185 1,1,F. I planned to do doubles but it didn’t happen. Heavy grav night? Poor sleep camping over the weekend? Squatting first? Oh well. I’ll probably go Press first next Monday and bump the weight up.

Deads, 45x5x2, 95x5, 135x3, 225x3, 295x4, 225x8. I’m starting to get a bit of a rhythm going with the deads. They really feel good. This is only the second time ever that I’ve done multiples at 295 or higher. Cool.

[bob g]

Thursday 7/15, Oly/Volume

Snatch Balance, split; range finding and form work, 45x5, 65x5, 95x3, 115x3, 135x1, 155x1, 165x1. This was new and quite doable. I used a narrower grip than what I learned with earlier this year and I hit some decent drop/snaps into the landing position.

Clean and Jerk, 95x5x2, 135x2x3, 145x1x2. I haven’t done these in a month. I FUBARed only one rep but the speed wasn’t there tonight.

Volume, Press 150x5x3. These felt good especially after all of the other overhead work beforehand.

[bob g]

Saturday 7/17, Recovery

Squat work up to 195x6x2
Bench work up to 165x6x2
Bar curls 45x5x2

Just a quick 45 minutes at the gym and off to lunch at the new Mexican diner in town and a great day outdoors.

[bob g]

Monday 7/19, Intensity

Press 45x5x2, 65x5, 95x2, 135x1, 165x1
195x1, 200x1 - topped old PR of 190 done back in March. Back off, 155x5.

Front squat 45x5x2, 95x3, 135x3, 205x2x2. I don’t know what was up tonight but my form was dialed in. These were real smooth.

Deads 45x5x2, 135x3, 225x2, 245x5x3.

A good night at the gym.

[bob g]

Wednesday, 7/21 Volume

Today was an unusual morning workout at the local HS gym. I'm not going to Oly instruction this week so I get a more traditional volume day at home instead.

Squat, 45x5x2, 95x5, 135x3, 185x2, 240x5x3
Bench, 45x5x2, 95x5, 135x3, 175x5x3
Clean, 45x5, 75x3, 115x2x2
C&J, 145x1x3

With volume days usually being a mash up with Oly work I don't do 5X squats too often. So, I just add 5# each time they come up. It's slow progress but it's working so far. Overall, the TM guidelines are perfect for continuing improvements on all of the lifts while nicely dialing in proper recovery.

[bob g]

Monday, Aug 2

Back home from a long vacation so this was a light volume, recovery type day:

Squat, work up to 205x5x3
Press, work up to 135x5x3
Deads, work up to 255x3x3

Observations from my first total break from the gym in a long time, I lost 6 lbs in 10 days walking my ass off most days but mostly from a big reduction in eggs and milk, I was quite loose warming up tonight, it's hard to stay away from wheat while eating in restaurants for a week or more, there are a lot of good restaurants out there so to hell with it - at least while on vacation. I can tell I've been away from the gym but it's not bad at all, I worked up to a 1RM press just before I left and it was time to back off a bit anyway. Good stuff.

[bob g]

Thursday 8/5, Oly & Volume

Snatch x 2, 95, 115, 125, 135
Clean x 2, 95, 115. CJ x 1, 115, 135, 155
Press 155x5x3
Front squat x 3, 175, 175, 155 (gassed)

I was really getting under the bar with some speed and depth.

For giggles I brought a couple javs to the gym and showed a few folks how to chuck a spear in the field out back. Fun.

[bob g]

Saturday 8/7, Light/Recovery

Squat work up to 205x4x3
Bench work up to 185x4x3

A quick 45 minutes at the gym and off to take on our Saturday.

[bob g]

Monday 8/9, Intensity (?)

Squat 45x5x2, 65x5, 115x5, 155x3, 225x2, 285x1x2

Press 45x5x2, 95x3, 135x2
and Push Press 185x3, 205x1

Bar curls 65x5, 70x5

I planned on benching but there were no spotters. The place was empty - as in crickets chirping, tumblweeds blowing down the aisle vacant. Very strange. So I pressed instead. The night was terribly hot and humid but the actual suck factor was the extra gravity. I don't know, this is the first Monday night in a long time that I just felt off. The 285 reps on the squat were really, really heavy. I know my form's improving on these and I was lower than previous heavy-for-me squats but jeesh. I even ran out of time as they were closing and didn't pull at all. Weiner.

[bob g]

Thursday 8/12 Volume

I had oral surgery yesterday so I am a bit twisted up on the program - I went to the local gym and did a bit of lighter volume tonight that felt heavier than I expected, even considering the recent face work. My food intake is way off and it consists of mostly ice cream or scrambled eggs and whole milk. I'm getting some calories but not nearly enough. I could feel the incisions stretching a bit while lifting, not good.

Anywho - Front squats, work up to 145x5x3. Press work up to 135x5x3. Bar kerlz. Call it a night.

The good news is I have a packet of extra big vitamin I to work through.

[bob g]

Saturday 8/14 Recovery

Squat 45x5x2, 65x5, 115x3, 155x3, 205x2, 225x3x3
Bench 45x5x2, 95x5, 135x3, 185x2, 205x3x2
Deads 65x5, 95x3, 155x3, 225x3, 255x3

I'm feeling much better but I look forward to tearing into some red meat when I get these stitches out. The soft food selection isn't bad at all but it takes quite a bit to fill up.

[bob g]

Monday 8/16, Intensity

Bench 45x5x2, 65x5, 115x3, 155x3, 205x1, 235x2, 215x5
Front Squat 45x5, 65x3, 115x3, 155x2, 185x2, 205x1
Deads 65x5, 115x5, 185x3, 255x3, 305x3

Tonight was my first time over 300 for multiples on DL - and bench is really coming back fast. I can't quite grit it out yet, I can't clench my jaws or set my neck tight. I never realized how much one does this until getting the procedure done last week. The stitches come out Wednesday.

[bob g]

Wednesday 8/18 Volume

Squat 45x5x2, 95x5, 135x3, 185x2, 225x5x3
Bench 45x5x2, 95x5, 115x3, 190x5x3

I checked and it's been a month since doing 5x squats (long vacation and a couple of extra days away medical in between) so I backed off a bit. Bench is coming along - I'm not ignoring OHP just giving the old bench a bit more of a ride. We'll see where it goes.

[bob g]

Saturday 8/21 recovery

Squat 45x5x2, 95x5, 135x3, 185x3, 225x2x2
Press 45x5x2, 95x3, 125x3, 165x2x2
Deads 75x5, 135x5, 225x3, 255x5x2

[bob g]

Monday 8/23 Intensity

Squat 45x5x2, 95x5, 135x3, 185x3, 225x2, 265x3, 225x5

Bench 45x5x2, 95x4, 155x2, 225x1, 250x1, 220x5

Squat felt a lot better today, the grav lock must have been set to neutral. And as to BP, I had a nostalgic whiff of the old days hitting that single. (That was a middlin, pacing lift back when but it's nice to be at the edge of the old neighborhood.)

[bob g]

Thursday, 8/26 Oly night

Jerk 135x5x2, 165x2x2 then singles 185, 195, 225, 215

Snatch balance, max for the day 135, 155, 175, 185

Deads 135x4, 205x2, 245x2, 295x2, 325x2

I hit PRs in all three. I believe it was the burgers. Seriously, I've had waay more than my normal intake of burgers this week. Kopp's, Culver's, my patio, McDs have all paid their part. A good night.

[bob g]

Saturday 8/28 Recovery

Squat 45x5x2, 95x5, 135x3, 205x2x3
Front Squat 45x5, 115x3, 165x2x2
Press 45x5, 95x3, 145x2x2
Bench 45x5, 95x3, 135x3, 185x2x2
Deads 95x5, 155x3, 245x4x2

It is a stunningly beautiful day in southern Wis. We'll get a couple of honeydos out of the way then off to the beach, afterwards I play my obligatory nine holes of golf for the year and then burn some meat and enjoy some wobbly pops. Sweet.

[bob g]

Monday 8/30 Intensity

Front Squat 45x5x2, 95x3, 135x2, 185x1, 215x2
Press 65x5, 115x3, 155x1, 175x3
Clean 75x4, 115x2, 135x2, 145x1, 165x1, 185x1 clean and jerk, 165 fail

I broke my own rule and went for just one more rep. The fail was pathetic and I dinged my R wirist for my effort. Wanker.

The 185 CJ is a +20 PR, though.

[bob g]

Thursday, 9/2 Oly night

Thursdays are supposed to be OLY and volume but we've been hitting the lifts and drills pretty hard. Tonight ended up as OLY and intensity:

Snatch
95x5, 115x2x2, 120x1 (I know, who lifts 120 after 115? All I could find at the moment were 2.5s. All the 10s and 5s were being used. Odd.) 135x1, 145x1 and 155 fail.
Clean and Jerk
115x5x2, 155x2x2, 175x1. The last ones were power cleans - I had no speed tonight. I racked them no problem, I just wasn't dropping under after the snatches.
Jerk
195, 235 singles. Just some brief work to finish with some oomph after the C&Js.
Deads
235x3, 295x3, 355

I wasn't planning on max effort work other than snatches but the snatch, jerk and DL were all PRs. Just one of those really fun nights where you get in a groove and things go up in the air.

[bob g]

Thursday, 9/9 Oly night and intensity

I'm mixing the TM schedule I've been using to have Thursdays as Intensity with Oly instruction since these have been the PR nights for a while now. My 'week' will start with volume on Saturdays (I haven't been getting enough volume when trying to fit it in on Thursdays), Recovery on Mondays and Oly/Intensity on Thursdays.

Tonight was just off, the weights didn't feel extra heavy I was just moving in molasses. This is the first lift in a week - The gym was closed for the long weekend and we had a work event the other day. It might have been an extended hit from the blitz of PRs I had a week ago or maybe just missing some work outs or all of the above. Enough sniveling.

Clean and jerks, work up to max for the day-don't shoot for PR: 65x3, 95x2, 115, 145, 165, 175. I had no speed and just stood up and racked these, not getting under them at all. FWIW the jerks were just fine.

Snatch balance, work up to 80%x5: 115x3, 135x2, 155x5. Not so bad.

Bench, 45x5x2, 95x5, 135x3, 185x2, 225, 245, 265 fail, 225x3. Bleh.

[bob g]

Saturday, 9/11 Volume

As part of re-syncing TM in my week this is the first time going with volume on a Saturday. I reset the squat and press to establish a baseline for progress every week.

Squat, 45x5x2, 95x5, 135x3, 185x3, 215x5x3. These felt really good.
Press, 45x5, 95x3, 135x5x3
Snatch Pull, 45x5, 75x5, 115x5, 135x1x3
Snatch grip deads, 225x3x3

[bob g]

Monday, 9/13 Recovery

Squat, 45x5x2, 95x5, 135x5, 185x5
Front Squat, 45x5, 95x5, 155x5
Bench, 45x5, 95x5, 135x5, 185x5
Snatch Pulls, 45x5, 75x2
Snatch, 75x2, 95x2, 115x2x3

Another really nice lift tonight.

The place was pretty much empty with just a couple people milling around until an older guy came in wearing work clothes. I've never seen him before. So I thought, awesome he's out here getting something done instead of sitting on the couch. He walked the tread mill a bit and did a few dumbell extensions. In hindsight, he didn't look well when he came in. I looked up when he dropped a dumbell mid rep. He looked like hammered shit. Seriously, I thought we might have to call the emergency dudes. I mentioned this to the attendant and asked her to keep an eye on him but he was already gone. I hope he made it home alright.

[bob g]

Thursday, 9/16 Oly night - intensity

Snatch, work up to singles at 95% of 1RM: 75x10, 115x3x3, 135x2x2, 140x1x2
Jerk, work up to singles at 95-100% of 1RM: 155x5x2, 205-215-245-205-205. PR with the 245.
Snatch grip dead lifts, 205x3, 225x3, 255x3, 275x3

It was also burger fest today, Kopps double hamburger for lunch and Culver's Bacon Deluxe Double Butter Burger for dinner with a side of raspberry frozen custard. Mmmm, hamburgers.

[bob g]

Saturday, 9/18 Volume

Squat, 45x5x2, 95x5, 135x3, 185x3, 225x5x3.
Press, 45x5, 95x3, 140x5x3
Bar curls, 65x8x2

Then off to the UW-ASU game in Madison. I don't know how the Badgers pulled it out but they did. I believe the special teams coach has a new asshole this morning.

[bob g]

Monday, 9/20 Recovery

Squat, 45x5x2, 95x5, 135x5, 190x5
Front Squat, 45x5, 95x3, 135x2, 160x5
Bench, 45x5, 95x4, 155x2, 190x5
Cleans, 45x5, 75x2
CJ, 125x2x2
Deads 135x3, 225x3, 255x3x3

This schedule is clicking well. Tonight's squats were super comfortable. Yeah, it's a recovery night with light weights, but they felt really good. All else flowed nicely. I'm looking forward to Thursday.

[bob g]

Thursday, 9/23 Oly night and intensity

Started out with squat and press then on to Oly:

Front squat, 45x5x2, 95x3, 135x2, 165x2, 195x1, 205x1, 215x1 - definitely improved form on the heavier singles tonight.
Press, 45x5, 95x3, 135x3, 155x1, 185x2, 195x1

Finish up with triplets, 3-3-3 each:
Snatch 95-115-125
C&J 95-115-135

I'm very happy with the presses. I haven't gone heavy-for-me on these in the two months since chasing a PR in July. I have been plenty active on overheads, though, with jerks, bench press and 5x3 presses on volume days. I giggled at how easy the 185 double went up. Very cool.

[ColoWayno]

Nice press. I'm still working on getting the big wheels up there for those. I hope to be hitting that milestone in the next few weeks.

[bob g]

Thanks, Wayno.
I set out that night to get a heavy double and hit it way easier than I expected. The single afterwards was a bonus rep and also went up like it was greased. I may set my sights on another heavy press session in a couple weeks and see what happens. You know how to set a goal and achieve it - I've read your logs. You'll get there with the press, too. Cheers.

[bob g]

Saturday, 9/25 Volume

Squat, 45x5x2, 95x3, 135x3, 185x3, 230x5x3
Bench, 45x5, 95x3, 155x3, 180x5x3
Deads, 45x5, 95x5, 135x3, 225x3, 275x3x3

A beautiful morning this side of the Cheddar Curtain.

[bob g]

Monday, 9/27 Recovery

Squat, 45x5x2, 95x5, 135x3, 190x5
Front Squat, 45x5, 95x3, 135x3
Press, 45x5, 95x3, 135x5
Snatch grip deads 45x5, 95x5, 135x5, 225x5

Now... back to the game.

[bob g]

Thursday, 9/30 Oly night and intensity

Cleans, 45x5, 65x3, 95x2, 115x2, 135x1, 155x2x3, 190 F,F. I haven't done these in a while and it shows. The 190 attempt was too much of a stretch.

Snatch balance, 45x5, 95x3, 135x2, 165x2, 185x1, 205x1 (pr)
Push Press, 45x5, 135x3, 165x2, 185x2, 210 1,F and done for the night.

The heavy overheads were good, especially after the really middlin' cleans.

[bob g]

Saturday, 10/2 Volume

Squat, 45x5x2, 95x5, 155x3, 185x2, 235x5x3
Press, 45x5, 95x3, 115x2, 145x5x3
Deads, 65x5, 135x3, 225x2, 285x5

[bob g]

Monday, 10/04 Recovery

Squat, 45x5x2, 95x5, 135x3, 155x5, 185x5. Boy, did these feel good tonight.
Press, 45x5, 95x3, 115x5x2
Snatch, 45x5, 65x3, 95x3, 115x3x3

Then, just for fun, I did some noodling around with split cleans. There could be some promise there.

[bob g]

Thursday 10/7, Oly and Intensity
*
This lift was a poor excuse for Oly work and hardly intense. I couldn’t go to the Oly gym last night and tried to do the planned work out at my regular, local place. I had snatch work scheduled and was able to get started but it was hard to concentrate with the different visuals and distractions. I’m not blaming this on the surroundings; I need to focus regardless of the situation. I let the different atmosphere influence my performance and I need to get past this issue but when Leg Press Guy walked right behind me on the platform as I was all set to pull I was done – FUBAR for snatches and quit these on the spot. (I do have to say, though, that it is very cool to go to the local HS and be able to crash and bang as much as you like. But you have to be on your toes because the situational awareness of the usual crowd there re: heavy shit in the air is piss poor.)
*
Anywho:
Snatch 45x5, 95x3, 115x2, 135x1x2, 150 fail, 145 fail, punt
Bench 45x5, 95x3, 135x3, 185x2, 225x2, 245x1, 260x1, 185x5
Front squat 45x5x2, 95x3, 135x2, 185x1, 215x1
*
The small ray of sunshine was the 260 single, a current era (50+) PR.

[bob g]

Saturday, Oct 9 - Volume

Squat 45x5x2, 95x5, 135x3, 185x2, 240x5x3
Press 45x5, 95x3, 135x1, 150x5x3
Deads 45x5, 135x5, 225x5x2

The squats are feeling good. I'm only going up 5 pounds a week but the recovery is dialed in so I'll stick with it. I'm planning to do heavy single presses on Thursday, this volume work is good preparation.. The deads were just a quick warm up as the gym was closing.

It's a spectacular day in southern Wis, the Allman Bros are hammering them Statesboro Blues live on the kitchen stereo and there're red meat and eggs to chow down. Life is good.

[bob g]

Monday, Oct 11 – Recovery

Squat, 45x5x2, 95x5, 135x5, 195x5x2

Press, 45x5, 65x5, 120x5x2

Jerks, a bunch at 65. After watching the new video I took some time to adjust the grip width one hand wider than press grip and worked the “drive past the eyes” cue. I’ll need to do some reps at working weights to get used to the feel of the wider grip but I’m digging the visual cue already.

[bob g]

Thursday, Oct 14 - Intensity

Front squat, 45x5, 95x3, 135x3, 155x5x2
Press, 45x5x2, 95x5, 135x2, 165x1, 210x1, 195xF
Cleans (DL warm up), 45x5, 65x5, 115x3
Deads, 45x5, 115x5, 225x3, 295x1, 335x3

This was a big night. I've been planning for a shot at a press 1RM tonight and got it. I have a feeling the next 10 lbs are going to be tough. If things keep progressing, though, I should be ready for BW in a couple months. The DL triple is a new 3RM. Fun.

[bob g]

Saturday, Oct 16 - Volume

Squat 45x5x2, 95x5, 135x3, 185x3, 245x5x3
Bench 45x5, 95x5, 135x3, 185x5x3

That's it for today. I'll keep up with adding 5 lbs to the squat weekly and to the bench when i do these on volume days, it's time to switch to 2.5 lb adds for press. I'm planning to rotate in one week off altogether, probably the first week in November, and do a slight reset on the volume days when I return. Time off from the gym plus a lot of walking during vacation last July really helped to clear the cobwebs and come back fresh and quick.

[bob g]

Monday, Oct 18 – Recovery

Squat, 45x5x2, 95x5, 135x5, 195x5x2

Bench, 45x5x2, 95x5, 145x5x3

Deads, 65x2, 135x5, 225x3, 275x5x2

Tonight's tunes: ABB Hittin' the Note - "Oh, Maydelle. No one said you did, but everyone said you would." Cold, man. Cold.

[bob g]

Thursday Oct 21, Intensity-Oly

Alternating snatch and cleans/CJ

Snatch 95x3, 115x3, 125x1, 135x1, 150x1 PR, 150xF, 115 for form
Cleans, 95x3, 115x3, C&J 131x1x5 All cleans tonight were split. I think I like it.
Jerks 135x3 then someone turned up the gravity, 155x1 and finished. I was done.

[Briks42]

Just checking out your log after seeing your great press in the "Press PR!" thread. You are making great progress. Keep up the good work.

[bob g]

Just checking out your log after seeing your great press in the "Press PR!" thread. You are making great progress. Keep up the good work.
Thanks Briks. I'm having a blast with this. When you think about it, all of the different schemes out there are really about recovery. I found something here that works great for me. I don't see any reason to change it. I can see getting close to hitting some of the numbers I put up back when I was immortal (late teens/early 20s, playing ball and chasing all night). In fact, the press is new territory all together. After getting to BW I may refocus on the bench and get back to 300+. What a riot.

[bob g]

Saturday, Oct 23 - Volume

Squat 45x5x2, 95x5, 135x3, 185x3, 250x5x3
Press 45x5, 95x3, 135x1, 152.5x5x3
Deads 45x5, 135x5, 225x5x2

Today’s press 5x3 showed signs of wear and tear. Squats are moving up solid, though.

I’ve been trying to figure out when to plug in a scheduled one week break from the gym. It’s looking like the week after next. It’s been almost three months of three days a week lifting and the last hiatus provided a really good breather. We have a long weekend coming up over Halloween so next week looks like M-Recovery, W-Intensity (instead of Thursday) and F-Volume (instead of Saturday, early AM before we sneak outta Dodge.) Then off the whole next week while fitting in a bunch of good walks. This worked great in August.

Today's artists to squat to, SRV & Jimi. Little Wing by Stevie Ray & Voodo Child by Hendrix together. Oh man, there are no words for Hendrix.

[bob g]

Monday, Oct 25 - Recovery

Squat 45x5x2, 95x5, 135x3, 200x5x2
Press 45x5, 95x3, 125x5x2

Then some light Oly to get in a couple of baby pulls
Snatch 45x5, 65x5, 95x3x2 and Cleans 95x3x2. For some reason I can rack the cleans waaay easier doing a split clean. I'm more upright and much faster getting the elbows up.

The weather guys are predicting the lowest barometric pressure ever recorded around these parts to occur some time tomorrow. There is a wind storm advisory, sustained winds 20 - 30 MPH gusting to 55 or 60. These guys are wetting themselves on the air, it's quite comical. If they weren't so PC they'd use the term 'Biblical'. We'll see.

Tonight's featured tune, Tripe Face Boogie, Little Feat, Waiting for Columbus. I wish those guys had a longer run. They were hot when they were on their game. Then, those kooky Zumba kids pounded out some Brazilian jams in the gym next to the weight room. It was pretty good stuff.

[bob g]

Wednesday Oct 27, Intensity

Front squat 45x5x2, 95x3, 135x3, 155x3, 185x2
Push press 45x5, 95x3, 135x3, 185x2. Man, were these heavy tonight.

Deads - planned ahead of time as a heavy DL night.
65x5, 135x5, 225x3, 275x2, 315x2, 365x1 PR, 295x5

The 365 was cool. First, I set, pulled and -nothing- Whaa? It wasn't like grav lock, just nothing happened. So I dropped my hips a bit got my shoulders in front of the bar and up it went. The 5x at 295 was as solid as I've ever done.

Tonight's tunes: warm up with Clapton From The Cradle; the covers of old, early Elvis are great. Then deads were done to Zepplin Ramble On and, most awesome for the heavy shit, Dazed And Confused. I finished up with Robert Plant/Strange Sensation. This disc is little known but very, very good.

[bob g]

Friday, Oct 29 - Volume

Squat 45x5x2, 95x5, 135x3, 205x3, 255x5x3
Press 45x5, 95x3, 135x1, 155x5x3

Squats were heavy, presses felt very strong/solid.

Two out of 3 chilrens are going to Madison for Halloween. I had my own Halloweens on State Street as a ute. I don't want to know...

Tunes for today's sunrise lift: String Cheese, Mouna Bowa and Sundogs, Paddy on the Bayou. Fill the rest in with Wide Spread Panic. Now for some strong coffee, eggs and meat.

[bob g]

Monday Nov 8 - Recovery

Squat 45x5x2, 95x5, 135x3, 175x5x2
Bench*45x5x2, 95x5, 135x5x2
Deads 65x5, 135x5, 225x3, 255x3x2

I'm back from a week off from the gym. We did a lot of walking - the weather has been amazing - and eating good food. I feel fresh and recharged. I'm doing a bit of a reset and will continue to keep an eye on recovery. The scheme from the last 6-8 weeks has worked great. I'm looking forward to the next couple of months.**

[bob g]

Thursday Nov 11 – Oly and Intensity

*

Snatch 45x2x3, 65x2x2, 95x1x2, 115x1, 135x1, 155xF,1 135x1

Jerk 45x5, 95x3, 135x1x3, 185x1

Clean (split) 95x1x3, 115x1x3 (Still getting used to these)

Deads 135x5, 225x3, 295x1, 335x3

*

This was a good night to ramp up after the week off. The 155 snatch required a lock out but I got under it. So, no PR due to form but it moved the pile forward a bit. I’m getting the hang of the split cleans, these rack way better for me. I'll start bumping the weight up and do some range finding.

[bob g]

Saturday Nov 12 - Volume

Squat 45x5x2, 95x5, 135x3, 185x3, 230x5x3
Bench 45x5, 95x5, 135x3, 185x5x3
Snatch 65x3x2, 115x2x2 just a little quick foot work to add a little pulling to the day.

Tunez - Buddy Guy and James Brown. JB may have been an awful human being but musically he was indeed Super Bad.

[bob g]

Monday, Nov 15 - Recovery

Squat 45x5x2, 95x5, 135x3, 185x5x2
Press 45x5x2, 95x3, 125x5x2

Bing, bang - in and out of the gym. The presses felt really heavy tonight. Odd.

Warmed up by changing out the battery in Lovely's car in the dark.

Sounds: Koko Taylor - Los Lonely Boys

[bob g]

Thursday Nov 18 – Oly

Front squat (warm up) 75x5, 115x3, 155x2, 185x2
Cleans 65x3, 135x2, 155x2, 185x1x2 – Clean pulls 205x5
Clean press then jerk 115x2, 155x1
Clean & jerk 155x1x3
Clean & press 155x1x2, 135x3x2

I’ve been gun shy on cleans since dinging my wrist a while ago. This was a good night to just get going now that the wrist is undinged. It was good to get a mess of overhead work in, too.

[bob g]

Saturday Nov 20 - Volume

Squat 45x5x2, 95x5, 135x3, 185x3, 235x5x3
Bench 45x5x2, 95x5, 155x3, 190x5x3
Snatch grip deads 65x5, 135x3, 205x3, 255x2x3

Ipod played: w/u, Dave, Crash; Squat, SRV; Bench ABB, Shades of Two Worlds.

It is a fantastic morning in southern WI. Now off my bud's for 4 or 5 eggs slathered in sour cream.

[bob g]

Tuesday, Nov 23 - Recovery

Squat 45x5x2, 95x5, 135x3, 190x5x2
Bench 45x5x2, 95x3, 135x3, 150x5x2

Shoulda been done last night but the tornado that hit just south of town yesterday kind of closed things down. The twister hit the house and barn next door to our good friends', cut through their back yard and busted some thing up at their other neighbor's place. No injuries, just dirty diapers and stories that are already getting better with each telling.

[bob g]

Wednesday Nov 24 - Volume

Squat 45x5x2, 115x3, 155x2, 205x1, 240x5x3
Press 45x5x2, 95x3, 140x5x3
Deads 65x5, 135x3, 225x2, 295x5

This was a really good lift tonight. Afterwards, my kids let me take them out to dinner. Now for four days of HS, college and pro football and food, food, food. Life is good.

[bob g]

Monday, Nov 29 - Recovery

Squat 45x5x2, 95x5, 135x3, 195x5x2
Bench 45x5x2, 95x3, 135x3, 155x5x2
PC 65x3, 95x3, 135x2x2

OK - back on schedule after four days off. The back to back Recov/Vol days last Tue & Wed went just fine except for some tougher than usual DOMS over the weekend. The extra days off were great.

[bob g]

Thursday, Dec 2, Intensity/Oly

Press 45x5x2, 95x3, 135x1, 165x2, 185x2x2, back off 160x5
Snatch 65x3, 95x2, 125x2x3
Front Squat 45x5, 95x2, 135x1, 185x1, 205x2x3

The presses felt great tonight. It's been a while since I've done heavy presses; I've been ramping up the bench frequency lately. They've been complimenting each other pretty well.

Eats today were a yummy grass fed burger and a couple of eggs for lunch and a PWO Culver's Bacon Deluxe Triple and two big glasses of whole moo juice.

[bob g]

Saturday, Dec 4 - Volume

Squat 45x5x2, 95x3, 135x3, 205x1, 245x5x3
Press 45x5, 95x3, 145x5x3

Additional work was a couple sets of bar curlz and shoveling the first snowfall from the drive and walks. It's all kumbaya and good cheer to see the first few inches of the season but it'll get ugly when the wind picks up and it truly gets cold. Only three and a half months to go.

[bob g]

Monday, Dec 6 - Recovery

Squat 45x5x2, 95x3, 135x3, 195x5x2
Press 45x5, 95x3, 115x5x2
Deads 65x3, 1355x3, 225x3, 295x5

Squats and deads felt really good tonight.

[bob g]

Thursday, Dec 9, Intensity/Oly - Crap Weather Version

Snatch 65x3x2, 95x2, 135x1x3
Bench 45x5, 95x5, 135x3, 205x1, 245x2x2, Back off 205x5
Jerk 45x5, 95x5, 135x1, 185x1 blech

Tonight's ride home sucked balls. I usually go to the Oly gym but the snow and wind said, "go home." There weren't any accidents just grid lock through all of MKE. So, I went to the HS instead and was a bit off center all night. I guess, it was the change of routine and for shit eating all day. Now it's time to wolf down a few eggs and a barley pop.

Edit: Four eggs and a New Glarus Back 40 Bock and I'm a new man. New Glarus really knows how to brew beer!

[bob g]

Saturday, Dec 11 - Volume

Squat 45x5x2, 95x3, 155x3, 250x5x3
Bench 45x5, 95x3, 155x1, 205x5x3
Deads 65x5, 135x3, 275x1, 315x5

What a great lift today - the gym had a nice buzz going, the tunes were great, and the lifts seemed extra light today. We just went to the farm to get a Christmas tree and there's grass fed steak for the grill tonight. Mmmm, good.

[bob g]

Monday, Dec 13 - Recovery

Squat 45x5x2, 95x3, 135x3, 200x5x2
Bench 45x5x2, 95x3, 135x3, 160x5x2
Snatch 65x3, 95x2x2, 125x1x3

[bob g]

Thursday, Dec 16 - OLY/Intensity

Press 45x5x2, 95x3, 135x1, 165x1, 190x3, back off 170x5
Snatch 75x3, 95x2x2, 115x1x3
Clean 65x5, 95x3, 135x1x3
Deads 135x5, 225x3, 275x1, 345x3

The Oly work was simply to get some lighter reps in and concentrate on quick feet and hands. That went well. I was happy with the heavy triple on the press; the last rep was ugly but it went up.

[bob g]

Saturday, Dec 18 – Volume

Squat 45x5x2, 95x5, 155x3, 205x1, 255x5x3
Bench 45x5x2, 115x3, 185x1, 207.5x5x3

Perhaps doing new 3RMs 36 hours before Volume day isn’t optimal; today seemed heavier than usual.

One of the cardio bunnies set up a Bosu ball right in front of my rack and proceeded to put one leg laterally on the ball and do pink level curlz while squirming around so she was always a bit off balance. Apparently, this provides an added degree of difficulty. I guess she had to see the mirror, too. It was a bit, um, distracting.

[bob g]

Monday, Dec 20 - Recovery

Squat 45x5x2, 95x5, 135x1, 205x5x2
Bench 45x5x2, 95x5, 135x1, 165x5x2

There was a new guy in the gym last night; he looked strong, kinda grungy and all tatted up. He started to set the rails pretty low in the power rack so I figured rack pulls or heavy shrugs. Cool. Somebody is going to move some iron around here. Nope. He put 5s on either side, turned around and did behind the back wrist curls. Jeesh.

[bob g]

Thursday, Dec 23 - OLY/Intensity

Cleans and Clean & Jerks 45x5, 65x2, 95x2, 135x2x2, 155x1x3, 195x1 PR
Bench 45x5x2, 95x3, 155x1, 205x1, 230x5, b/o 185x5
Deads 135x5, 225x3, 295x3

I was in brain cramp mode, way over thinking the cleans. Last week these were greased, full drop cleans with great catches. Today I muddled through power cleans and full cleans all jumbled up and finally said just go for it and try 195. I powered it, did a slow elbow, arm catch but then greased the jerk. Right now if I can rack it I can jerk it but I really need to spend some time on these. Bench went great. I felt confident enough to do the 5x without a spot. (I work in the power rack and there were plenty of home-from-college guys around just in case.) It's been a lonnng time since I've done reps at this level. Cool.

[bob g]

Monday, Dec 27 – Volume

Squat 45x5x2, 95x3, 135x3, 205x1, 260x5x3
Press 45x5 95x3, 147.5x5x3

With weekend/holiday gym closures I just kept in sequence and did Saturday's volume day at the next opportunity. The squats felt really good. Well, um, 5x squats never feel good but these were tight with good rebound and hip ups. Presses were solid. I called it a night as we're having a going away for #1 who is heading to join her sister (#2) in the wilds of central Oregon and, just conicidentally, walking distance from the Deschutes Brewery. Acorns not falling far from the tree, confirmed again.

[bob g]

Thursday Dec 30, Intensity

Squat, warm up only
Press, 45x5x2, 95x5, 135x2, 195x2, 185x3
Deads, 95x3, 135x3, 225x3, 315x1, 365 faiillll, 315x1, 275x5

I'm happy with the presses but the deads sucked ass. I planned to do the heavy double and triple a while ago so I did the usual stretch plus a squat w/u, pressed and moved on to DL. Shit, even the 225s in the warm ups were grav locked. Looking back on the holiday gym closures, I planned to simply do the next regularly sequenced lift when gyms were open. My normal lift week is Sat-Mon-Thurs (Vol-recovery-intensity), I couldn't get in the gym last Saturday so I did Vol on Monday instead. With this reasoning I should have done a recovery work out today. But, noooo. I wanted to move some iron before the gym closed for the next four days. The presses were all there was in the tank, I guess. Next Monday will definitely be a recovery day and I'll be back on track. Fortunately, I haven't had many of these nights but when YNDTP shit happens.

[bob g]

Monday, Jan 3 - Recovery

Warm up and usual progression to: squats 205x5x2 and press 115x5x2. Good to get back on schedule.

Thursday, Jan 6 - Intensity

Squat 45x5x2, 95x5, 135x3, 225x2, 275x1, 315x3, 245x5
Bench 45x5x2, 95x3, 135x2, 185x1, 225x1, 245x3, 205x10

Tonight was the first time since I started squating 3x5 across with weekly increases that I went heavier than volume day loads. The 315 triple was heavy but the form was good - in my opinion - I think. At least it felt that way. Weekly progress has been good on volume days and it was time to treat squats like the other lifts and put something on the bar once in a while. Benches were good, the triple was the right weight and indicates that plenty of improvement is on the horizon. As to doing 10 reps on the back off set, it wasn't planned but it felt real good to get in a groove and rep out a few.

[bob g]

Saturday, Jan 8 – Volume

Squat 45x5x2, 95x5, 155x3, 225x1, 265x5x3
Press 45x5 95x3, 135x1, 150x5x3

No pulling today, I'll work on power cleans on Monday.

[bob g]

Monday, Jan 10 - Recovery

Squat 45x5x2, 95x5, 135x3, 210x5x2
Press 45x5x2, 95x5, 120x5x2

It was just a quick half hour at the gym and get home before the kick off. Two of my kids have adopted Oregon as their new home state so, Go Ducks.

[bob g]

Thursday, Jan 13 - Intensity

Bench 45x5x2, 95x5, 155x3, 205x2, 225x2, 265x1, 230x6, 205x8
Deads 135x5, 225x3, 295x1, 325x5, 295x5

What a good night. The 265 single is a current era PB and the back off sets were solid and limited by a lack of spotter. The 265 was surprisingly quick/easy and 275 is just waiting to be teed up. Deads, as awful as they were a couple weeks ago tonight's were solid. Cool beans.

[bob g]

Saturday, Jan 15 – Volume

Squat 45x5x2, 95x5, 155x3, 225x2, 270x5x3
Bench 45x5, 95x5, 155x3, 215x5x3

I was the first one in the gym this morning and had the place to myself for a while. It's cold and snowy so I did a change up with the warm up tunes and played Miles Davis' Kind of Blue. It was subdued, of course, but fit the moment. I did change to SRV for working sets, though.

[bob g]

Monday, Jan 17 - Recovery

Squat 45x5x2, 95x5, 155x3, 215x5x2
Press 45x5x2, 95x3, 120x5x2

I shoveled/snow blowed the driveway and walks twice yesterday, before and after the lift. Winter in Wis.

[bob g]

Wednesday, Jan 19 - Intensity

Bench 45x5x2, 95x5, 155x3, 205x3, 250x3, back off 225x7
Power Cleans 65x3x2, 95x2x2, 135x1x2, 155x1x4

Bench is really coming along both the 3RM and the back off felt great tonight. I am finally coming back to the PCs. I had such cognitive disonance the last time that I put these on the shelf for a bit. I'm still too slow with the elbows but the 155s were solid.

Oh, it was zoomba night. Can anyone say "Cougar Time"?

[bob g]

Saturday, Jan 22 – Volume

Squat 45x5x2,115x5, 185x3, 245x2, 275x5x3
Press 45x5x2, 95x3, 135x1, 152.5x5x3

The squats are getting heavvvy. I'll be upping the feed anyway for this next week to go for a heavy press on Wed and I'll take another 5 lb bump on the squats. It might be time for a slight reset on the squats.

[bob g]

Monday, Jan 24 - Recovery

Squat 45x5x2, 135x3, 220x5x2
Bench 45x5x2, 115x5, 135x2, 175x5x2
Snatch 45x5, 65x2, 115x1x3, 135x1

A good night at the old HS gym. It looked like some resolutioners were getting a late start. Fortunately, they stay in the elliptoid room. I helped our friend's kid (he's 21 but I've known him since he was 5 so he's a kid) unfudge some bench form. He's a good student and should take the tips to heart. The bad part about our gym, if you can call it that, is the gear is too new. Every bench in the place is hinged to allow incline/decline settings. This means that where you want to put your feet while benching is blocked by the extra wide framing and foot hook roller thingy. So his fix is hosed a bit by the sporty do-all bench. Oh, for an old school flat bench.

[bob g]

Wednesday, Jan 26 - Intensity

Press 45x5x2, 95x5, 135x3, 165x2, 215x1 PR, back off 185x5
Deads 95x5, 135x5, 225x3, 275x3, 335x4

I'm stoked, I haven't done a 1RM press since October. It was cool; I changed tunes to Zep's Dazed & Confused and waited for Page's break before stepping up to the bar and it went straight up. BW is in sight. And yes, I know 4 is a stupid rep count. I was planning on doing three. Things were flowing so I did another. For some reason, as I set number four down I totally exhaled and lost my back set. Crap.

[bob g]

Saturday, Jan 29 – Volume

Squat 45x5x2,95x5, 135x3, 225x3, 280x5x3
Bench 45x5x2, 1355x3, 185x1, 217.5x5x3

Last week I whined that the 5x squats were getting heavy. Well, I strapped on an extra feed bag this whole week and hit a press PR on Wed and nailed the squats today. Yes, adding an additional couple pounds of ground beef to the week's menu made a difference.

[bob g]

Monday, Jan 31 to Wed Feb 2 - Recovery

I had to work late Monday and the gym was closed last night and today for Mother Nature's hissy fit. Instead I cleared three driveways, associated walks and the spot in front of the mail boxes of between 1.5 and 3 feet of snow depending on how it drifted. My snow blower's intake is not 3 feet high. This took a while. Squats, presses and deads all helped in a huge way as this was not a simple walk behind the machine exercise today. It was physical as could be.

I came inside to a fresh batch of cookies and home made soup. Good women are worth keeping.

[bob g]

Every three months I schedule in a week away from the gym to go on vacation, play something else, clear the cobwebs, etc. This week would have been the time to take off but my progress has been solid so I was going to put it off a week or two. Well, the blizzard took these plans in hand and closed the gym most of the week anyway. Wednesday was like a four hour prowler day mooseing the snow blower around the neighborhood but that was it. Today is the normal volume day for me so I reset the squats a touch and did the planned progression on presses:

Saturday, Feb 5 - Volume

Squat 45x5x2, 95x5, 135x3, 205x3, 265x5x3 (5% reset)
Press 45x5, 95x5, 135x1, 155x5x3

[bob g]

Monday, Feb 7 - Recovery

Squat 45x5x2, 105x5, 185x3, 225x5x2
Bench 45x5x2, 105x3, 175x5x2
Deads 95x5, 135x3, 225x3, 275x5

[bob g]

Thursday, Feb 10 - Intensity

Press, Press Baby

Press 45x5x2, 95x3, 135x1x2, 190x2x3, b/o 135x10
Snatch 45x3x2, 65x2, 115x1x2, 135x1

The press just feels solid lately. Snatches suffered after the overhead work but they're fun to do.

[bob g]

Saturday, Feb 12 - Volume

Squat 45x5x2, 95x5, 155x3, 225x1, 270x5x3
Bench 45x5x2, 105x5, 155x3, 220x5x3, b/o 175x12

I usually get two days between Int and Vol. This week was one day. I can tell the difference.

It's a bright shining day in southern Wis. My bud is frying up some eggs and pork chops, gotta go.

[bob g]

Monday, Feb 14 - Recovery

Squat 45x5x2, 95x5, 135x3, 185x1, 225x5x2
Press 45x5x2, 95x3, 125x5x2

[bob g]

Wednesday, Feb 16 - Intensity

Bench 45x5x2, 95x5, 135x5, 185x3, 225x1, 275x1, 255x5, b/o 225x8
Deads 65x5, 135x5, 205x3, 275x2, 345x5

The bench is coming along way faster than I expected. The 275 is a current era best and was fairly easy. 285 was there tonight. This isn't uncharted waters for me but it has been a loonnng time since doing these weights, not a big deal in the scheme of things but cool to be here. Deads are tough, a new 5RM but I need to adjust a bit and fit these in more often.

[bob g]

Saturday, Feb 19 - Volume

Squat 45x5x2, 95x5, 155x3, 225x3, 275x5x3
Press 45x5x2, 95x5, 135x1, 157.5x5x3

Today's squats sucked. I'm guessing it's a recovery thing after the heavy (for me) deads last Wednesday. I could tell in the warm ups that something was off. I know I missed more than a couple for depth. Diet has been good, I've been downing a crap ton of beef and eggs. I'll do the same weight next week without the deads stressor before hand and see how it goes. I might also try 5x3 at some point if performance goes wrong again.

Presses were harder then expected. We'll see what next week brings...

[bob g]

Monday, Feb 21 - Recovery

Squat 45x5x2, 95x5, 155x3, 225x5x2
Bench 45x5x2, 95x5, 135x3, 175x5x2

As awful as Saturday's volume squats were, today's squats were great. Yes it's recovery day but they were much, much better. I think the heavy for me deads last week knackered Saturday's effort. I happy.

[bob g]

Wednesday, Feb 23 - Intensity

Press 45x5x2, 95x3, 135x1, 195x1x5, b/o 155x8
Deads 65x5, 135x3, 225x2, 315x3x2

All pressing just keeps getting better. This is my first time doing singles across. I made sure to rest plenty between reps and got them all. I found that the heavyforme deads last week hosed up the following volume day's squats. We'll see what happens this week - I backed off the weight a bit and did two sets. They felt heavy after the overhead work, or maybe I simply suck at deads these days.

[bob g]

Saturday, Feb 26 - Volume

Squat 45x5x2, 105x5, 185x3, 277.5x5x3
Bench 45x5x2, 105x5, 155x3, 222.5x5x3

Squats were a night and day difference from last week's mess. I was going to repeat that weight but micro loaded 2.5 lbs instead. These were great. Well, not great in the sense that volume squats are never 'great'. But progress was made.

Bench just keeps marching along. I get heavy bench next Wednesday. After a very good night pressing this Wed we'll see how BP goes next time.

[bob g]

Monday, Feb 28 - Recovery

Squat 45x5x2, 95x5, 155x3, 225x5x2
Press 45x5x2, 95x5, 125x5x2

The gym was unusually mobbed, including some visiting D1 football guys. It was cool to watch some athletes move the iron. One guy was a real thoroughbred.

[bob g]

Wednesday, Mar 2 - Intensity

Bench 45x5x2, 95x5, 155x3, 245x2, 285x1, 265x3
Deads 75x5, 135x5, 225x3, 295x2, 365x0, 295x1

That's a current era best for the bench and a big goose egg for the deads. Bench went without a hitch, there was another 5 lbs there, but jeesh the deads were dissapointing to say the least. I just got 345x5 a couple weeks ago. Today's 365 was total grav lock. I'm looking at two factors, too big of a jump from the 295x2 final warm up and food. I'm feeding the gains for my pressing but not enough for both pressing and DL increases. More double bacon cheezburgers are prescribed.

[bob g]

Saturday, Mar 5 - Volume

Squat 45x5x2, 95x5, 155x3, 225x2, 280x5x3
Press 45x5x1, 95x5, 135x2, 160x5x3
Bar curlz 65x8x3 (A little fun for the gunz)

On the only other power rack being used this morning was a young lady (16 years old) squating working sets up to 275. Awesome.

[bob g]

Monday, Mar 7 - Recovery

Squat 45x5x2, 115x5, 155x3, 225x5x2
Bench 45x5x2, 95x5, 135x3, 180x5x2

One of the young uns asked about doing "shoulders". I showed him how to press.

[bob g]

Wed Mar 9 - Intensity

Press, 45x5x2, 95x5, 135x3, 155x2, 200x2x3, 175x5
Deads, 95x5, 135x5, 225x3, 275x3, 325x5

I narrowed my grip a touch and set up a bit closer to the bar. This helped and was way better than last week.

[bob g]

Saturday, Mar 12 - Volume

Squat 45x5x2, 95x3, 135x3, 185x2, 245x1, 285x5x3
Bench 45x5, 95x3, 155x3, 225x5x3

[bob g]

Monday, Mar 14 - Recovery

Squat 45x5x2, 95x5, 155x3, 225x5x2
Press 45x5x2, 95x5, 125x5x2

I had the pleasure of spotting a younger dude, I'm guessing mid-40s, working up to a 275 bench. I'm not bragging because these weights aren't that big, but the only guys pushing more than 200 lbs at the times I'm at the gym are all over 40. The young bucks usually play with 30 lb dumbbells for just about everything they do. The only other person I've seen squat over 250 was a 16 year old girl. It's sad in a way but I never have to wait for a rack.

[Mark E. Hurling]

I see the same thing at Gold's in Redondo too, bob. I think it has to do with what the flavor of the month article has to say in Men's Fitness. I looked up Fontana, WI and see it's only a little over 100 miles from where I (mostly) grew up in Papineau, IL. Go figure.

[bob g]

Wednesday, Mar 16 - Intensity

Bench 45x5x2, 95x5, 135x3, 205x3, 245x1, 265x3x2, b/0 205x13
Deads 75x5, 135x5, 225x3, 315x2, 345x2

I had a really good night at the gym. BP keeps moving up and the set-up adjustment for DL I made last week has made a big impact. I can see these moving up steadily now.

[bob g]

... I looked up Fontana, WI and see it's only a little over 100 miles from where I (mostly) grew up in Papineau, IL. Go figure.
I actually grew up in the Chicago burbs, so even closer to you at the time you were down in Papineau.

[Mark E. Hurling]

Heh, did you have a hard time with the entry visa and the Chicago accent when you first moved up there? As an Illinoisian for the first 30 years of my life (I consider myself the same now too just part of the diaspora) I know how IL license plates and vehicle occupants can be greeted a little frostily until they discover from your accent you are a Chicagoan. Then you're under polite but vigilant scrutiny until you establish a verifiable track record. Of course that same thing would happen in downstate IL too. Moreso as you got south of Springfield.

[bob g]

Heh, did you have a hard time with the entry visa and the Chicago accent when you first moved up there? As an Illinoisian for the first 30 years of my life (I consider myself the same now too just part of the diaspora) I know how IL license plates and vehicle occupants can be greeted a little frostily until they discover from your accent you are a Chicagoan.
The scrutiny was tougher when I came home from college in central Iowa. My buds were locals and I picked up their talk. Home town friends thought I'd spent the semester in Texas or some danged place.


...Of course that same thing would happen in downstate IL too. Moreso as you got south of Springfield.
Ain't that the truth, southern Illinois has more in common with Tuscaloosa, weather and culture wise, than with anywhere in the northern half of the state. In my coaching days we played a game near Springfield. The necks were a deep shade of red with little appreciation and open, verbal disdain for the darker complected ball players on our team. This came from the stands, the coaches, the officials etc.

[Mark E. Hurling]

I went to SIU in Carbondale. It was not really wise to get too far out of town if you didn't have the local twang in your accent. Murphysboro and Marion were relatively OK, but Northerners were distinctly unwelcome. I didn't have the Great Lakes accent shared by urban residents of Chicago, Milwaukee, Detroit, etc. being a rural downstater myself, but then again I didn't sound like an extra from Deliverance either. As such I was suspect but deemed kind of OK.

[bob g]

Saturday Mar 19 - Volume

I only had a half hour window due to a travel commitment so:

Squat warm up steps through 225
Press 45x5x2, 95x5, 135x2, 162.5x3x3

Then, off to the weekend's fun.

Mon Mar 21 - Recovery

Squat 45x5x2, 95x5, 135x3, 225x5x2
Bench 45x5x2, 95x5, 135x2, 180x5x2

Now, I eat. I need to pass Mark up on the press on Wednesday. It's good to have a little friendly competition among the greybeards.

[Mark E. Hurling]

Good luck on your lift bob.

[bob g]

BW Press +

(BW is 226 or so, depending on time of day)

Press 45x5x2, 95x5, 135x3, 190x1, 225x1, 230x1, b/o 185x5

I got to the gym late and only had time to press. But what a press night. Like Mark H last week the BW rep, 225, was too easy so I waited five minutes, cycled some tunes, added five pounds and nailed 230. I subscribe to the notion that you only attempt PRs a couple times a year; my last PR was 215 in late January. So, +15 lbs on the press was very cool.

I want to thank Rip, Mark H., Oldster and all of you who encourage all of us to do our best.

[Mark E. Hurling]

Excellent work bob! Congratulations on your PR's. Isn't it incredible how even some incorporeal communications over the internet can be so motivating.

[bob g]

Saturday Mar 26 - Volume

Squat - 45x5x2, 95x5, 155x3, 225x3, 255x1, 290x3x3
Bench - 45x5, 95x5, 155x3, 205x1, 227.5x5x3 then a back off finisher of 185x12

Today was my best squat day ever. I don't know if it's due to skipping heavy 5x last week, nailing press PRs on Wednesday or what but I move up the prescribed 5 lbs and just felt great. I had a good stretch at the bottom, I was deeper than the last couple of sessions, the chest was in the right place and the tempo was spot on. I went 3x3 instead of 3x5 because of some not quite right recovery timing after the last couple of volume days. I believe I will ratchet the increases as: +5 lbs for 3x3 then stay at that weight the next week for 3x5, the following week add 5lbs for 3x3 etc.

[bob g]

Monday, Mar 28 - Recovery

Squat 45x5x2, 95x5, 155x3, 230x5x2
Press 45x5x2, 95x5, 130x5x2

The recovery day weights just inched up a touch. Wed will be heavy bench, 5x or 3x we'll see. If my recent press improvements and their carry over to BP are any gage I should be at 3 wheels for a single by mid to late summer.

[bob g]

Wed, Mar 30 - Intensity

Bench 45x5x2, 95x5, 155x3, 205x3, 245x1, 265x5, b/o 205x15
Deads 95x5, 135x5, 225x3, 295x2, 355x3, 295x5

265x5 is a current era best on the bench - 355x3 is a PB for 3RM deads. I guess it was a pretty good night.

[bob g]

Saturday April 2 - Volume, kinda

I only had a 45 minute window onacconta we had to see dis guy about dat ting, aynah:

Squat 45x5x2, 95x5, 155x3, 225x2, 275x1, 290x5x1
Press 45x5, 95x5, 135x2, 165x5x2

[bob g]

Monday, April 4 - Recovery

Squat 45x5x2, 95x5, 155x3, 230x5x2
Bench 45x5x2, 95x5, 135x3, 185x5x2

[bob g]

Wed April 6, Intensity

Press 45x5x2, 95x5, 135x3, 155x1, 177.5x10, 155x5
Deads 95x5, 135x, 225x3, 275x1, 315x5

I took on a press challenge from another thread. If I can figure out how to upload it I'll post the vid over there. Deads were quite heavy after the press thing and working through lunch today.

[bob g]

Saturday April 9 - Volume

Squat 45x5x2, 95x5, 155x3, 225x3, 255x1, 295x3x3
Bench 45x5, 95x5, 155x3, 230x5x3

My protein intake was shitty this week. It showed in the squats, these were a bitch today. More cheezburgers is the key.

[bob g]

Monday, April 11 - Recovery

Squat 45x5x2, 95x5, 155x3, 230x5x2
Press 45x5, 95x5, 130x5x2

[bob g]

Wed April 13, Intensity - Sorta

Bench 45x5x2, 95x5, 155x3, 225x2x2, 275x2x2, b/o 245x8

That's it. We had a late meeting at the salt mine and by the time I got to the gym there was only time to bench. Pressing continues to glide right along. We'll see when it'll be the right time to try a new 1RM for the bench; probably in two weeks.

[bob g]

Friday April 15 - Volume, modified

We're off for a long weekend so I was at the gym at 5:30. I am not used to squating uncaffeinated at 5:30. Oh well, you do see a whole different set of folks at that time of day; far less douchery and some hard core cougs.

Squat 45x5x2, 95x5, 155x3, 225x2, 245x1, 275x3x3
Press 45x5, 95x5, 135x2, 167.5x5x3

I backed off the squats a bit as I'm skipping a recovery day. I'll pick up the pace next week.

We're looking at highs in the low 40s, with strong NE winds, drizzle changing to a "wintery mix" (as the weather weenies have taken to calling sleet lately to put a happy news spin on things) and falling temps for two days. If I wanted this kind of weather I'd move to Wisconsin - oh, wait, umm...

[Callador]

Nice work! It can be hard working out really early in the morning when you aren't used to it.

We had sleet yesterday as well. It dropped from 80 degrees down to 34 in 2 days. Gotta love it!

[Mark E. Hurling]

God, you guys make me miss living in the Midwest. I really do miss being cold. After a few decades this relentless sunshine gets old. I want go out and run when I can see my breath. As much as want hawk up a loogie and spit it at the TV with that Chrysler commercial about Detroit, I'll just say this. Every time I see those young guys in their blue old school warm ups running in stocking caps and seeing the steam come out of their mouths as they haul ass along a snow covered background, I say to myself, THAT is what it's like to be a hard ass in winter in the Midwest! I've been there and done it my own sorry ass old self.

[bob g]

God, you guys make me miss living in the Midwest. I really do miss being cold. After a few decades this relentless sunshine gets old...

You're killing me, Mark. We just got back from our 'Spring' weekend with the college buds. It snowed all day yesterday. We drank heavily, which would have happened anyway, but we did it with a snarl on our faces.

[bob g]

I woke up to three fresh inches of snow this morning. I'm really tired of it.

Monday, April 18 - Recovery

Squat 45x5x2, 95x5, 155x3, 230x5x2
Bench 45x5x2, 95x5, 135x3, 185x5x2

[bob g]

Wed April 20, Intensity

Press 45x5x2, 95x5, 135x3, 155x2, 185x1, 205x2x2, b/o 175x5
Deads 95x5, 135x5, 225x3, 275x3, 315x5

Doing deads after intensity day pressing is a recipe for slow progress. Tonight's 5x felt more solid than normal, so that's a good sign.

Pressing continues to go well. This was the first time for multiples over 200 - kinda cool.

Oh, to continue my sniveling about the weather, yesterday may have been the most craptastic day ever. We had high winds/rain/sleet/hail/snow/lightning all day with a temp of 34F. Mid state and northwards had at least 5 inches of snow. The only thing missing were locusts.

[bob g]

Today is my "Monday" for TM but the gym is closed for the Easter weekend. It blows but the gym is at the HS which controls the holiday calendar. I don't pay a nickel so that's that. I'll do a mash up on Monday, my next training day. I think I'll do Volume Day weights but Recovery Day volumes. So, with the extra day off I should recover by my late in the week Intensity Day. I'm shooting for a new 1RM bench on Wednesday. Actually, it'll be a new 1RM for the current era; I'm not comparing against what I did in the days of my ute. Not yet, anyway.

[Callador]

Nice job on the over 200's presses! Good luck hitting that max bench!

[bob g]

Thanks, Callador. I really like how alternating bench and press days has launched the gains for both. I'll be shooting for 295 or 300 for a single on Wed or Thurs. I'm going to hold off on a PR attempt for the press until June. I should be ready for 240 by then. -Bob

[bob g]

Monday, April 25 - Recovery with a bit of Volume

Squat 45x5x2, 95x5, 135x5, 185x3, 245x1, 280x3x2
Bench 45x5x2, 95x5, 135x3, 185x3, 225x1, 232.5x5x2

The gym was closed last weekend so this is Vol and Recov combined, I worked up to my planned Volume weights that were scheduled for last Saturday but dropped the sets back to two each. This should leave enough in the tank to still get after it on Wednesday, my Intensity day.

[bob g]

Wed April 27, Intensity

Bench 45x5x2, 95x5, 135x5, 205x3, all paused - 245x1x2, 225x3, (my spotter was busy with a client) 295x1, b/o 225x8

Deads 95x5, 135x5, 225x3, 275x3, 325x3

The bench single is a mark I haven't reached in about twelve years. It was fairly easy and I had at least another five pounds in the tank for that rep.

Deads after heavy pressing are just a bear but they're coming along.

[Callador]

Grats!!!

[bob g]

Thanks, Big Mon.

[bob g]

Saturday April 30 - Volume

Squat 45x5x2, 95x5, 135x3, 205x3, 245x1, 280x5x3
Press 45x5, 95x3, 135x1, 170x5x3

As squats get heavier, doing the pressing lifts after the squats will force micro loading of the presses pretty soon. I'm doing 2.5 lbs per week increases for the 5x sets and probably only have a couple more weeks at this pace unless I back off the squat increases, which I don't want to do yet.

While my squats aren't much to write home about (yet) they are starting to be consistent in form and tempo. Today's third set was pretty comfortable. I need to get some video to check depth. They feel OK but you know how reliable that is.

[Oldster]

Bench 295x1

The bench single is a mark I haven't reached in about twelve years. It was fairly easy and I had at least another five pounds in the tank for that rep.

Woohoooo! Nice! With room to spare, I bet you are able to hit 315 soon.

[Chargerforlife]

Saturday April 30 - Volume

Squat 45x5x2, 95x5, 135x3, 205x3, 245x1, 280x5x3
Press 45x5, 95x3, 135x1, 170x5x3

As squats get heavier, doing the pressing lifts after the squats will force micro loading of the presses pretty soon. I'm doing 2.5 lbs per week increases for the 5x sets and probably only have a couple more weeks at this pace unless I back off the squat increases, which I don't want to do yet.

While my squats aren't much to write home about (yet) they are starting to be consistent in form and tempo. Today's third set was pretty comfortable. I need to get some video to check depth. They feel OK but you know how reliable that is.

Nice work, Bob. I have started using the video cam on my computer to check depth and also, I like to use a 12" box sometimes. I like Mark Hurling's idea of stretching a bungy cord across the rack. I may give that a try soon.

[bob g]

Monday, May 2 - Recovery

Squat 45x5x2, 95x5, 185x3, 230x5x2
Bench 45x5x2, 95x5, 135x5, 185x5x2

There was some talk on one of the threads lately about doing on-purpose half squats. A dude who I haven't seen in quite a while came in tonight and did a full flight of these, 225 through 495. In between he did easy sets of 5x315 on the bench. I'm guessing he's 5' 9'' and around 190. Yeah, there's always 'that guy', even in small gyms. Man, it's refreshing to see some one scorn the bosu ball and put some weight on the bar.

[bob g]

Thanks, Oldster and Charger. Yeah, the pressing is just clicking lately. I don't try 1 RMs that often but I should be ready for 315 by the end of the month. I'm really setting my sights on a press PR in June.

[Sullydog]

Just caught up on your training thread. Pretty inspiring stuff for another 50+ guy like me. Keep up the good work.

[bob g]

Thanks, Sully. Getting results at 50+ is certainly doable, just keep the recovery scheme in tune. I guess that's how you stay in the ER biz, a young man's game from what I hear, by making sure you recover and are ready for the next round of chaos.

Oh, by the way Doc, it hurts when I walk like this....

[Sullydog]

Oh, by the way Doc, it hurts when I walk like this....

Well, then, don't walk like that.

Ba-DOOM-boom.

[bob g]

Well, then, don't walk like that.

Ba-DOOM-boom.

BRILLIANT!

The check's in the mail.

[Cbryan]

Hi Bob. I just read your log, very impressive. My husband is also 53 and he woke up at 50 thinking his clock was ticking and he needed to get in shape. He quit smoking cold turkey (he was a three-pack-a-day-er for 30+ years) and picked up his first barbell.

Great work!!

[bob g]

Hi Bob. I just read your log, very impressive. My husband is also 53 and he woke up at 50 thinking his clock was ticking and he needed to get in shape. He quit smoking cold turkey (he was a three-pack-a-day-er for 30+ years) and picked up his first barbell.

Great work!!

I blush. Thanks. And great news about the old man giving up the smokes. That is a huge deal. I can tell family stories about the, um, down side of cigarettes.

[bob g]

Wed May 4, Intensity

Press 45x5x2, 95x5, 135x3, 155x1, 175x1, 200x5, b/o 165x8
Deads 75x5, 135x5, 225x3, 295x2, 325x5

Presses keep on pressin'. Deads are falling into place. A good night.

[Sullydog]

A good night.

Looks like it.

[bob g]

Saturday, May 7 - Volume

Squat 45x5x2, 95x5, 155x3, 225x3, 255x1, 285x3x3
Bench 45x5, 95x5, 135x5, 205x2, 235x5x3

Well, looking at the calendar I see that it's time for my quarterly break from the gym. This time I will do one really light recovery day on Tuesday or Wednesday. It's something I used to have my throwers do back in the coaching days. I called it "ridiculously light Thursday"; just get in there and do a set or two at 50% of your volume day weights and call it a day. Then, go outside and play and forget about the weight room for a few days.

[Sullydog]

Then, go outside and play and forget about the weight room for a few days.

Enjoy.

[bob g]

Wednesday May 11 - Recovery week

I am mid-way through my quarterly week off from the weight room except this time I scheduled in a Recovery day instead of going ten days between sessions. I'm planning on tyring a new 1RM bench press at the end of the month so we'll see if I scheduled this extra recovery correctly or hosed everything up.

Tonight, all sets were 1x5. I racked up Joh Lee Hooker and then Jerry G. on the tunes machine and did:

Press, 45, 45, 95, 115
Squat 45, 45, 95, 135, 185
Bench 45, 95, 135, 185
Deads 95, 135, 185, 245

I was in and out of the gym in less than an hour.

That should tie me over to next Monday when I come back to the normal routine with my usual Monday Recovery night.

[Sullydog]

I was in and out of the gym in less than an hour.


That's a beautiful thing.

[bob g]

Monday, May 16 - Recovery

Squat 45x5x2, 95x5, 135x5, 185x3, 230x5x2
Press 45x5x2, 95x5, 105x3, 135x5x2

OK. I'm back from my recovery week. Some of the local kids are back from school, some ball players among them. So, there were folks younger than 50 moving some weight for a change. Cool.

[Sullydog]

I'm burning with envy over your press. Nice work.

[bob g]

I'm burning with envy over your press. Nice work.

Thanks, Sully.

Wed May 18, Intensity

Bench 45x5x2, 95x5, 135x5, 205x3, 245x2, 275x4,2 b/o 235x9
Deads 95x5, 135x5, 225x3, 275x3, 315x5

Well, the verdict on taking the rest week is good. I wasn't as solid as I like to be on the bench working sets. OTOH, I haven't done 275x4 in years. The 4th rep was ugly but I got it. I just knew ahead of time that 2 was all I had for the follow on set.

I scaled back the deads a bit this week and will do a lighter than scheduled squat on the next Volume day this coming Saturday. I've also bumped the red meat intake in anticipation of attempting a new 1RM bench net week.

[bob g]

Saturday, May 21 - Volume

Squat 45x5x2, 95x5, 155x5, 225x3, 265x5x2
Bench 45x5, 95x5, 155x5, 205x3, 237.5x5x3

It was a quiet day in the gym this morning. I'm still shaking off some cobwebs from the recovery week with the squat. We'll see how next week goes.

[Oldster]

... in anticipation of attempting a new 1RM bench net week.

I look forward to your results!

[bob g]

Monday, May 23- Recovery

Squat 45x5x2, 95x5, 135x5, 230x5x2
Press 45x5x2, 95x5, 135x5x2

Koko Taylor guided 40 minutes of recovery. I'm feeling great and it's time to put some grass fed beast on the grill.

[Sullydog]

Koko Taylor guided 40 minutes of recovery.

Wot's this, if you'll forgive my ignorance?

[bob g]

Wot's this, if you'll forgive my ignorance?

That is a fudged up sentence. Grade school nuns and high school English teachers are spinning in their wheel chairs at the Old Teachers Home.

Translation: I queued a Koko Taylor disc on the iPod. I listened to it during my recovery day work out. My work out lasted forty minutes.

[Sullydog]

Ah. But at least I was compelled to go find out who KoKo Taylor was. My cultural education continues.

[bob g]

Ah. But at least I was compelled to go find out who KoKo Taylor was. My cultural education continues.

Man, she could sing dem blues. 'Come to Momma' is some serious singing.

[bob g]

Wed May 25, Intensity

Bench 45x5x2, 95x5, 155x4, 205x4, 245x1x2, 265x1, 305x1, 315xF, b/o 255x6, 225x10
Deads - Got to the gym too late for DLs

In 20/20 hind sight I should have gone for the 3 wheel attempt first. The 305 single was too easy, I know I could have grabbed 310 on the follow on attempt but nobody does 310 because 315 just looks too cool. The fail wasn't bad, I missed at the transition but I'm sure I could have locked it out. Anywho, this greybeard is over 3 bills.

Oh, I had Disturbed, The Sickness spinning on the tunes gizmo. It be good for benching.

[Sullydog]

Anywho, this greybeard is over 3 bills.

Very cool. I'm inspired.

[Callador]

Grats on the new PR! You will be pushing 315 in no time.

[Mark E. Hurling]

Good job on the bench press ya' old fart!

[Bean1871]

I have cash money says bob g presses three wheels next time!

[bob g]

Thanks, guys.

And, who are you calling an old fart you geezer!

http://www.ifc.com/news/12152009_muppets7.jpg

[Mark E. Hurling]

Thank you sir, thank you. My favorites, Statler and Waldorf, the twin nemeses of Fozzy Bear.

[bob g]

Wed Jun 1, Intensity

Press 45x5x2, 95x5, 135x3, 155x1, 185x1, 210x2x3, b/o 155x8
Deads - 95x5, 135x5, 225x3, 315x5

This went better than I thought it would. I haven't had a volume pressing day in quite a while, the gym was closed for the holiday and it's been a week since my last workout. I took at least five minutes beween sets starting after the final warmup and went after the heavy doubles. It went well.

I suppose I could have planned out the whole rolling weeks off thing a bit better and synced up the two breaks into one but it seems that no harm was done.

[bob g]

Saturday June 4, Volume

Squats 45x5x2, 95x5, 135x5, 185x3, 235x3, 275x5x2
Bench 45x5, 95x5, 135x5, 205x3, 240x5x3

I need to do something for my squats. I'm just not in a groove with these lately.

My baby daughter is home for the summer and was at the gym this morning. Proud Papa watched her do dips, bench press, rows, hammer curls and so on. This was her work out with no input from me. Twas great to watch.

[bob g]

Monday, June 6 - Recovery

Squat 45x5x2, 95x5, 135x5, 185x3, 225x3x3
Press 45x5x2, 95x5, 135x5x2

I'm coming off some wicked DOMS after last Saturday's volume squatting. Last night was OK and today is fine. Weird.

It's hotter than hell north of the Cheddar Curtain today. Most spots around here are over 100F/38C. Jeesh.

[Mark E. Hurling]

Cheddar Curtain! Love it.

[Sullydog]

We got roasted in Detroit. ER fills up quick on a day like this.

[Oldster]

Awful good work, Bob. That's cool that your daughter lifts too. My daughter was a religious lifter even after she got married. Now in her second pregnancy she sadly doesn't have time....

If it makes you feel any better, today it didn't even hit 60 degrees here. I had the heater turned on in the truck!

[bob g]

Wed Jun 8, Intensity

Bench 45x5x2, 95x5, 135x3, 155x5, 205x3, 245x2x2, 285x2, 1/1, 1, b/o 225x8
Deads - 95x5, 135x5, 225x3, 275x3, 325x3

I can tell that I'm back on a full schedule. The bench was great tonight; the first heavy double set flew up, the second was a bit sticky and on the second rep when I started to stall at the transition point my spotter, who knows his shit, gave just a bit of a nudge and I locked it out, the final rep was the best form I've had on the bench in many years and that single floated up. Way cool. Deads finally feel right, we'll see what we get for 5X next time.

[bob g]

Cheddar Curtain! Love it.
I’m only a couple miles to the good side of the state line. When the skies are just right you can see an orange glow to the south.

We got roasted in Detroit. ER fills up quick on a day like this.
I bet, is it folks looking for a cool spot or does it just get crazed out in the world?


Awful good work, Bob. That's cool that your daughter lifts too. My daughter was a religious lifter even after she got married. Now in her second pregnancy she sadly doesn't have time.... Yeah she’s a tough one, would’ve been my linebacker if the chromosome thing went the other way. She looks to be about 125 but goes about 145. We don’t have any grandpups yet – that’ll be an adventure!


If it makes you feel any better, today it didn't even hit 60 degrees here. I had the heater turned on in the truck! Hah, that was last week. This week it’s been 101, 96, 92. As I write this the sirens are going off and I can hear the fire and rescue gear being moved to emergency stations. The high tomorrow should be about 60. Wisconsin.

[Sullydog]

I bet, is it folks looking for a cool spot or does it just get crazed out in the world?

Yes, and yes. Also, when it gets hot and humid, people who are old, weak, and/or chronically ill get sick. Really, really sick. Little old ladies can't breath, guys with CHF can't pump hard enough to maintain thermoregulation (think of a refrigerator with a broken pump), alcoholics roast on the sidewalk, nursing home patients dry out. It's amazing how much physiologic reserve you can use up just battling the heat. For strong and healthy people it's an inconvenience; for people on the edge it can be lethal.

[bob g]

Saturday, June 11 - Volume

Squat 45x5x2, 95x5, 135x5, 225x3, 280x3x3
Press 45x5, 95x5, 135x3, 172.5x5x3

I checked my log and it's been weeks and weeks since I did a volume day press. These were a bit sticky.

[Bean1871]

Nice numbers on the press, Bob. Is that standing or seated?

My press numbers are girlish by comparison; guess I better get crackin'...

[bob g]

Nice numbers on the press, Bob. Is that standing or seated?

My press numbers are girlish by comparison; guess I better get crackin'...

Thanks, Bill. I do the conventional standing press. I'll do Oly type lay back, hip snap when mooseing heavy singles and doubles. Don't worry about your numbers, though. Do what is good for you. I found that the presses started to really move up when I had simply done enough of them and was able to effectively lock down my core. Usually 'core' is a stupid concept as per the fabulously stupid swiss ball spastic exercises you see everywhere but you need to lock the system rigid to get keep the bar moving in a straight vertical line.

Just keep working at it and you'll be happy with the results.

Cheers.

[bob g]

Monday June 13 – Recovery
Squat, 45x5x2, 95x5, 135x5, 235x5x2
Bench 45x5x2, 95x5, 135x5, 195x5x2
Heavy press singles on tap for Wednesday.

[bob g]

Thurs Jun 16, Intensity

I missed my usual Wed workout, the big boss called a 4:00 meeting that lasted to 6:00 instead of the scheduled 5:00. He recovered from this office faux pas with grace by 1- closing the meeting with the question, "who wants to get a beer?", 2- at the bar & grill he ordered appetizers before the first beer arrived and 3- between beer courses he asked who wanted to order dinner. A 1/2 pound blue cheese burger with a couple of Lakefront Brewery's finest made for a great night with the work gang.

Press 45x5x2, 95x5, 135x3, 185x1x2, 225x1x2, 205x2x2
Deads - 95x5, 135x5, 225x3, 315x5

I'm doing my best to keep the Geezers in the front ranks of SS pressing. Mark H., I got your back here and congrats to Rip on his PR. The first 225 single had a decent whip and lock out; the second was a cold bitch. I got it but I have never ground out a press rep like that before. I used the 205 doubles to work the hip snap while fatigued and had some success there. Doing deads after heavy pressing is a bit of a challenge.

[Mark E. Hurling]

Good work bob and thanks for the backing.

[Sullydog]

Nice.

[bob g]

Saturday June 18 - Volume

Squat 45x5x2, 95x5, 135x5, 185x3, 245x2, 280x5x2
Bench 45x5, 95x5, 155x3, 205x2, 242.5x5x3

Finally - squats felt right and moved right. Yeah, I tweaked my stance just a hair wider and did the valsalva a little higher and put my chest up a bit but I think it really comes down to me eating like a lumberjack this week instead of like a school girl. So, even with the extra pounds going through my pie hole my Inzer is getting looser - cool.

[bob g]

Monday, June 20 – Recovery
Squat 45x5x2, 95x5, 135x5, 185x3, 235x5x2
Press 45x5x2, 95x5, 140x5x2

Two out of three kids plus one of their old time friends from out of town were all at the gym last night, then we went home and cooked meat and eggs and had some of New Glarus’ finest. A fine evening.

[Mark E. Hurling]

New Glarus. I always thought that name was cool. Is there an Old Glarus somewhere? Like Zeeland in Michigan?

[bob g]

Wed Jun 22, Intensity

Bench 45x5x2, 95x5, 155x5, 205x3, 245x2x2, 275x1, 315xF, 295x1, 300x1, 305x1 b/o 255x6

http://th20.photobucket.com/albums/b217/strangething/visual%20aids/th_son-i-am-disappoint.jpg

I totally eye fucked myself on the three wheel attempt. I had a different spotter - he's good but he's different and he gave me the hand off closer to my chin than centered on my chest, this plus the internal expectations and -FUCK- The follow on singles were fine with the final 305 stronger than the 295, erm, you know what I mean. Rats, I'm getting this sucker in two weeks.

[Sullydog]

Rats, I'm getting this sucker in two weeks.

Yes, you will.

THe pic cracks me up.

[Mark E. Hurling]

Welcome aboard the good ship Pequod matey. Just beware the cap'n and keep a sharp weather eye out for Moby.

[Callador]

Wed Jun 22, Intensity

Bench 45x5x2, 95x5, 155x5, 205x3, 245x2x2, 275x1, 315xF, 295x1, 300x1, 305x1 b/o 255x6

http://th20.photobucket.com/albums/b217/strangething/visual%20aids/th_son-i-am-disappoint.jpg

I totally eye fucked myself on the three wheel attempt. I had a different spotter - he's good but he's different and he gave me the hand off closer to my chin than centered on my chest, this plus the internal expectations and -FUCK- The follow on singles were fine with the final 305 stronger than the 295, erm, you know what I mean. Rats, I'm getting this sucker in two weeks.

You will get if for sure! I try to think that 1 bigger plate it lighter than a 25 and two 10's. This way you won't mess yourself up. Sometimes I really swear this is true! If you are blasting 305, 315 is not going to be a problem. Best of luck hitting that PR.

An additional quick thought. Jumping from 275 to 315 might of did it too. Today I ramped up for closegrip like this: 45lbs 2x5 (two sets of five), 135x5, 185x3, 225x2, 275x1, 295x1, 315x1, 335x1. I think having the 275, 295, 315 helps to not throw you for a loop with such a big jump. Try it and see what happens.

[bob g]

You will get if for sure! I try to think that 1 bigger plate it lighter than a 25 and two 10's. This way you won't mess yourself up. Sometimes I really swear this is true! If you are blasting 305, 315 is not going to be a problem. Best of luck hitting that PR.

An additional quick thought. Jumping from 275 to 315 might of did it too. Today I ramped up for closegrip like this: 45lbs 2x5 (two sets of five), 135x5, 185x3, 225x2, 275x1, 295x1, 315x1, 335x1. I think having the 275, 295, 315 helps to not throw you for a loop with such a big jump. Try it and see what happens.

Thanks, Big Mon. Yeah, I did a bone headed 40 lb jump. I'll get it, I've done it before just not as a geezoid! Thanks for the encouragement.

[bob g]

Welcome aboard the good ship Pequod matey. Just beware the cap'n and keep a sharp weather eye out for Moby.
So, do I qualify as a mate aboard this quest for the white whale?

[bob g]

New Glarus. I always thought that name was cool. Is there an Old Glarus somewhere? Like Zeeland in Michigan?
Yep, it's a canton in Switzerland. New Glarus, WI is smack in the middle of Wisconsin's Little Switzerland. If you take a broad swipe from a bit outside of Madison southwest to the state line at Monroe you'll be there. There is plenty of awesome beer and world class cheese within this fairly unknown and quite beautiful area of WI.

Old Glarus looks like this:
http://europeforvisitors.com/switzaustria/images/plan_switz_snto_appenzell_cattle_to_pasture.jpg

Where New Glarus, WI looks like this:

http://4.bp.blogspot.com/_JsbRSBZIau0/SjcVnby5nfI/AAAAAAAAIpg/0_1_J1539kU/s400/2+New+Glarus+Church+and+Chalet.jpg

The Swiss look like this:

http://www.swisscommunity.org/files/webcontent/nidwald/history_and_tradition/NW_history.JPG

While the Badgers look like this:

http://cdn.bleacherreport.net/images_root/slides/photos/000/490/941/Wisconsin-Football_display_image.jpg?1289223611

[Oldster]

An additional quick thought. Jumping from 275 to 315 might of did it too. Today I ramped up for closegrip like this: 45lbs 2x5 (two sets of five), 135x5, 185x3, 225x2, 275x1, 295x1, 315x1, 335x1. I think having the 275, 295, 315 helps to not throw you for a loop with such a big jump. Try it and see what happens.
I can't agree more. I think hitting 315 for the first time should be similiar to what Callador himself did. Perhaps 45x10, 135x5, 185x3, 225x2 or 3, 275x1 and then 315. Over the years I've learned that since *I* am getting older I do a little extra warmup sets/reps at a lower weight and take bigger jumps at the top if I am working up to something pretty heavy for me, or even a PR. You would/may benefit from the same sort of jumps.

Don't underestimate extra reps for your warmup work either. For my light warmup work in the bench/close grip I'll do at LEAST 12 to 15 reps, sometimes even 20 reps with at least 240lbs just to warm up. It doesn't wear me out, just prepares me for the heavy stuff when I get to it.

Good luck on your next 315 attempt!

[Mark E. Hurling]

So, do I qualify as a mate aboard this quest for the white whale?

Arrrgh, not to worry me lad, ye be the first mate, says I. Just be ready to heave to on the mizzen mast when we have to tack to starboard.

Doh! Lake Geneva, Switzerland, New Glarus. Why it's just glaringly obvious in retrospect. Nice photos by the way. Swiss and Glarus and Badgers, oh my! A lot of good life lessons in The Wizard of Oz.

[bob g]

Arrrgh, not to worry me lad, ye be the first mate, says I. Just be ready to heave to on the mizzen mast when we have to tack to starboard.


So. I gets to be Starbuck then. Aye, Cap'n. Arrgh.

[bob g]

Saturday, June 25 - Volume

Squat 45x5x2, 95x5, 135x5, 225x3, 265x1x2, 285x3x3
Press 45x5, 95x5, 145x2, 175x5x3

The working sets for the press were a bear today. Mr traps and back are still a bit crispy from the heavy bench singles last Wednesday. I'm going to stay with the 3x3, 5x2 the following week and then add 5 pounds for 3x3 the next time routine for squats. My form is a lot better lately and ramping heavier every two weeks will keep this in check.

What a post card beautiful morning in southern WIS today, finally. Life is good.

[bob g]

I can't agree more. I think hitting 315 for the first time should be similiar to what Callador himself did. Perhaps 45x10, 135x5, 185x3, 225x2 or 3, 275x1 and then 315. Over the years I've learned that since *I* am getting older I do a little extra warmup sets/reps at a lower weight and take bigger jumps at the top if I am working up to something pretty heavy for me, or even a PR. You would/may benefit from the same sort of jumps.

Don't underestimate extra reps for your warmup work either. For my light warmup work in the bench/close grip I'll do at LEAST 12 to 15 reps, sometimes even 20 reps with at least 240lbs just to warm up. It doesn't wear me out, just prepares me for the heavy stuff when I get to it.

Good luck on your next 315 attempt!

Thanks, Oldster. I actually know better than doing that big of a jump for a 1RM attempt but that night I didn't want to leave it all in the warm ups. Your suggested ramp up is pretty close to what I did but I like your idea of doing some extra warm ups along the way. Plus now I have some extra reps at 300 ish under my belt. I'm confident for the next attempt.

[Sullydog]

Nice work. You'll nail it.

[bob g]

Monday, June 27 – Recovery
Squat 45x5x2, 95x5, 155x5, 235x5x2
Bench 45x5x2, 95x5, 135x5, 195x5x2

I must have had a pound and a half of ground beef today, a Kopp's double cheezbuger for lunch and 3/4 lb browned with three poached eggs tonight.

[bob g]

Wed Jun 22, Intensity

Press 45x5x2, 95x5, 135x3, 155x2x3, 185x1x2, 205x1x2, 235x1 PR, 240xF, 225xF, b/o 155x8, cool down 135x5


…Over the years I've learned that since *I* am getting older I do a little extra warmup sets/reps at a lower weight and take bigger jumps at the top if I am working up to something pretty heavy for me, or even a PR. You would/may benefit from the same sort of jumps.
Don't underestimate extra reps for your warmup work either. For my light warmup work in the bench/close grip I'll do at LEAST 12 to 15 reps, sometimes even 20 reps with at least 240lbs just to warm up. It doesn't wear me out, just prepares me for the heavy stuff when I get to it.
For the 235 attempt I took your advice and did heavier and quite a few more warm up reps than normal. The PR was particularly cool. It was one of those nights where the warm ups were OK but felt a bit on the heavy side. I waited and paced and sat and waited until all was right in the world. Then I spun up Zeppelin’s Dazed and Confused, waited for Page’s break and attacked the bar. It almost floated up. Stoked I am. It felt so easy that I put 5 lbs more on the bar and did the same routine and - - - nothing. Not even a courtesy budge. Even the 225 attempt after that was laughable. In hind sight, I was in such a groove after hitting 235 I should have simply re chalked and hammered it. I have one more pressing goal for next Wednesday then it’ll be time to switch back to triples and 5s and to shine a light on squats and deads for the rest of the summer.

[Oldster]

Press 45x5x2, 95x5, 135x3, 155x2x3, 185x1x2, 205x1x2, 235x1 PR,
Who's the man.......? C'mon.......who's the man.......?

BOBS THE MAN! AWESOME PR, man!

Come back next week and nail the 240. It really is a groove thing. Nice frickin' lifting!

[Mark E. Hurling]

Out-fucking-Standing on that press. Geezers-Geezers-Geezers!

[Sullydog]

Felicitations, Bob. Well done!

[bob g]

Thanks, gents. Y'all are my training partners, your tips and support really help.

[bob g]

The gym is closed for the holiday. So, I've been grilling twice a day and enjoying some great weather. I spent a bit of yesterday puttering in the sky in one of these:

http://sportaviationunlimited.com/DTA%20close%20web.jpg

And it's down to the lake tonight for the fireworks. Life is good.

[Sullydog]

Dude, you are loving life. Excellent.

[Mark E. Hurling]

Just remember to always check the gas tank. I can never think of John Denver's unfortunate demise without adding the chorus of:

"Rocky Mountain hiiiiiggghhhaaaaahhh!"

[Callador]

The gym is closed for the holiday. So, I've been grilling twice a day and enjoying some great weather. I spent a bit of yesterday puttering in the sky in one of these:

http://sportaviationunlimited.com/DTA%20close%20web.jpg

And it's down to the lake tonight for the fireworks. Life is good.

Very cool. My Grandfather used to have a couple of those land at his little grass strip (2T5) near West Bend, WI. I don't think I could fit into some of the smaller Ultralights, but nothing beats flying around on a calm summer day!

Grats on the press PR too!

[bob g]

Very cool. My Grandfather used to have a couple of those land at his little grass strip (2T5) near West Bend, WI. I don't think I could fit into some of the smaller Ultralights, but nothing beats flying around on a calm summer day!


They are a riot. I trained through the summer in a somewhat smaller model a couple of years ago. We ran out of season before I soloed but all was good. I could take it up, tool around, fly the pattern and get it back down. We had a red tail hawk on our wing tip one day which was awesome.

Yesterday I was in the one you see in the picture. It has the Rotax 100 hp engine and is plenty powerful. Even for guys your size. PM me if you want to go for a spin. I'll get you in touch with my friend. He loves taking other pilots up.


Grats on the press PR too! Thanks, it was a good one. I saw stars afterwards but it just flew on up to the lights.

[Callador]

I'm suprised they can carry that much weight. When I was flight instructing, our older Cessna 172 with a 160hp Lycoming (0-320) had a useful load around 850lbs. With full fuel (40gals at 6lbs per gallon - 240lbs) that left you with about 610lbs left. Throw me in there with another bigger guy and it was at gross weight. We had an S model Cessna that was even worse, since it had extended tanks. It had an IO-360, but had a useful load of around 790. Throw in the 50gals of fuel and it was easy to gross it out.

That is one thing I hate about some of the 4 seaters. They really never could legally hold 4 smaller people. They will fly overweight... but I will leave it at that (theoretically of course, wink..wink). It isn't until you get into the 182's or 185's that you really have a true 4 place airplane. The Piper Seneca isn't too bad either, but it has 6 seats in it! You can carry 4 or 5 really small folks in that one... but I can't see 6, even with small Asian folks.

Sorry for ramblin, but I need to get back to flying. I haven't flown professionally (part 121) in 6 months!

[hamburgerfan]

You guys fly? That's badass. I work at a small airport, and I'd love to get my license once I can get some money put away.

[bob g]

You boys want to check out some bad ass flying? Take a look at the SouthToSouth (http://www.trike-expeditions.com/SouthToSouth/southtosouth.html)site. Look at the path they took. I'm talking big brass ones when they did the jumps from Greenland to Iceland to Scotland - big, clanking brass ones. The DVD is very well done and worth the coin.

[Callador]

Yeah, single engine anything over water is pretty ballsy. I won't even fly over Lake Michigan in a single engine. I would do it in a small twin though. Too many engine failures over water can lead to a watery death, like that poor kid that went to Maranatha Bible School in Watertown, WI. He ran out of fuel 8 miles East of MKE. He survived the ditch and was less than 4 miles from shore. They couldn't find him in time, even after he called 911 after the ditch. That has to be a bad way to go.

A couple of part 135 operators use Cessna Caravans on floats as a loophole around the regulation that requires a single engine airplane to be within gliding distance of land. Could you imagine ditching that on the open ocean? A couple of waves would capsize it for sure. Passengers are clueless though, and they would opt to fly with them, because our tickets were 5 dollars more. We flew the DCH-6-300, which was much safer than our competitiors who had Caravans (single-engine turbine) and piston twins.

[bob g]

Tuesday, July 5 – Recovery
Squat 45x5x2, 95x5, 135x5, 185x3, 235x5x1
Press 45x5x2, 95x5, 145x1

Our gym was closed for the holiday and I missed a volume and a recovery day. Tonight I did an abbreviated recovery routine and will get back on schedule tomorrow with a heavy bench night.

[bob g]

Dude, you are loving life. Excellent.
Yeah, Sully, it was a really good weekend.

[bob g]

I'm suprised they can carry that much weight. When I was flight instructing, our older Cessna 172 with a 160hp Lycoming (0-320) had a useful load around 850lbs. With full fuel (40gals at 6lbs per gallon - 240lbs) that left you with about 610lbs left. Throw me in there with another bigger guy and it was at gross weight. We had an S model Cessna that was even worse, since it had extended tanks. It had an IO-360, but had a useful load of around 790. Throw in the 50gals of fuel and it was easy to gross it out.

That is one thing I hate about some of the 4 seaters. They really never could legally hold 4 smaller people. They will fly overweight... but I will leave it at that (theoretically of course, wink..wink). It isn't until you get into the 182's or 185's that you really have a true 4 place airplane. The Piper Seneca isn't too bad either, but it has 6 seats in it! You can carry 4 or 5 really small folks in that one... but I can't see 6, even with small Asian folks.

Sorry for ramblin, but I need to get back to flying. I haven't flown professionally (part 121) in 6 months!

I know that if you were in the back seat of the trike he wouldn't top off the tank. It'll get you airborne surprisingly fast, anyhow. The trike used to have a BRS but it was removed to trim the weight down. I know what you mean about counting seats in private aircraft. They just had the annual pancake breakfast a week ago so you get to stroll around and check out all of the planes. The two seats in a 150 are laughable. Maybe two school girls can sit side by side and the 172s aren't much bigger. It's too bad that the cost of a 182 or a Beech is so stinking expensive. It's just out of touch for too many people.

[Callador]

The costs of flying are sometimes too high. Back in the 60's, a "middle class" person could afford to have an airplane, even a small twin. Now they are just too expensive, and the more complex airplanes have extra maintenance costs that will burn through even more money. A constant speed prop can go for 10,000 and I know a C182RG has to get gear check every 50 hours or so. That is why I originally got into instructing. I ended up probably instructing over 1,000 hours in singles and 400ish in twins. Our Piper Seneca rented for $250 an hour, and our Cessnas were around $100. I got to fly some other people's planes too (if I fit in them). One guy even used a Piper Navajo for his ATP checkride. Since I had no experience in that plane, we had to tool around for 5 hours so I could legally start signing his logbook. I have no clue how much that costed him altogether, but the engine shutdown and feather for the checkride had to kill that engine.

[Mark E. Hurling]

bob and Callador, you two need to get up to Oshkosh and smell the exhaust fumes.

[bob g]

bob and Callador, you two need to get up to Oshkosh and smell the exhaust fumes.

Oh, I have Oshkosh stories.

[bob g]

Wed Jul 6, Intensity

Bench 45x5x2, 95x5, 135x3, 185x3, 245x3x2, 275x2, 295x1x2, 315xF man this was close, 310xF even closer there was just a courtesy nudge by the spotter to unstick it, b/o 245x5.

Well, that's enough chasing a new (current era) 1RM. I'll be switching back to heavy doubles and such, build up the volume and just let this milestone happen on its own. I've neglected deads for a couple weeks and that's enough lost time there.

So, I hear the dog barking when I let him out this morning. He rarely barks. And there, just out of his reach is the skunk. I grabbed the dog by the collar and hustled him inside with no harm done. I tell the Mrs. to not leave the dog unattended because there's a skunk hanging around. - - - - I got the phone call at work around 3:45.

Yep.

Like I can do anything from work about the stupid dog getting sprayed by the stupid skunk in the stupid yard when everyone knew about the stupid skunk way ahead of time in the stupid morning.

We have given him two baths including a big dousing of tomato sauce. It doesn't smell as bad as it could, I guess.

[Oldster]

Bench 315xF man this was close
Unless you can feel yourself fading Bob, I'd stay with it for a few more weeks. In the past I've stayed with a weight for 4 or 5 weeks before I got it, as long as I wasn't fading week to week.

Stay with it and I bet you get it.

[Callador]

Oh, I have Oshkosh stories.

I will be up there with my Dad and Grandfather a couple of days. If you are go up there one day, I'm sure I can meet you and we can talk airplanes! My Grandpa is 83 now, so his memory isn't what it used to be, but he knows a lot about old airplanes. His EAA number is 23, and he has over 30,000 flight hours... he has been at it a long time (although he hasn't flow in a few years).

All three of us are named Lester, so you would have that covered easily. :-)

[Mark E. Hurling]

Oh, I have Oshkosh stories.

Heh. Sounds like they might be like my January trips the Winternationals in Pomona visiting the pits of past years. When they'd rev the engines I could actually feel my rib cage resonate from the shock wave produced. Likewise breathing in the sting from the carbon tetrachloride by-products of the nitro fueled dragster exhaust.

[Oldster]

I grew up in the 60's in an Aeronca Model 7 Champion, more commonly known as the Champ. My Dad was a pilot for a small company and this was his own plane that we played in. I vaguely recall that it originally had a 60hp engine and he replaced it with a 100hp. Rarely, and I mean RARELY did he fly that thing straight and level. He was an acrobatic pilot and we were either doing loops, hammerhead stalls or barrel rolls.

I remember one time he was preparing to do an inside loop and he told me to press my head hard to the back of the seat. Being about 5 years old and dumb as a teenager I leaned forward slightly. By the time we came out of the loop my face was pressed down past my knees and into the seat! I learned my lesson quickly. It was great fun until the Columbus Day storm of the early 60's ripped it loose and blew it a couple miles away where we found it totally wrecked.

[bob g]

Heh. Sounds like they might be like my January trips the Winternationals in Pomona visiting the pits of past years..

Only if your Winternationals trips included camping out on the grounds with 500 or 600 brand new friends, comp tickets to a sponsor's after hours party with unlimited booze, an after the party party on top of a party bus complete with fire ring and more beer and a rocking thunder storm and deluge lasting the rest of the night endured within a tent.


When they'd rev the engines I could actually feel my rib cage resonate from the shock wave produced. Likewise breathing in the sting from the carbon tetrachloride by-products of the nitro fueled dragster exhaust.

Oh, that part was fun, too.

[bob g]

Unless you can feel yourself fading Bob, I'd stay with it for a few more weeks. In the past I've stayed with a weight for 4 or 5 weeks before I got it, as long as I wasn't fading week to week.

Stay with it and I bet you get it.

Thanks, Oldster. No, I'm not fading. I'm not discouraged and I know I'll nail it soon, I just won't structure my heavy nights with steady ramp ups to a 1RM. I need to get some volume in with heavy doubles and triples and repeat singles. These have been lacking over the last few sessions while I was going for PR presses and benches.

[bob g]

I will be up there with my Dad and Grandfather a couple of days. If you are go up there one day, I'm sure I can meet you and we can talk airplanes! My Grandpa is 83 now, so his memory isn't what it used to be, but he knows a lot about old airplanes. His EAA number is 23, and he has over 30,000 flight hours... he has been at it a long time (although he hasn't flow in a few years).

All three of us are named Lester, so you would have that covered easily. :-)
Sorry, but I won't be up there this year. Man, Grandpa has seen and done some things, eh? Get all the stories from him that you can, even the silly stuff that he might not think is important will be very cool and special for you and your father.

For any of you midwestern types, you have to go to Oshkosh at least once. It is quite the experience.

[bob g]

Sat Jul 9, Volume

I can't get to the gym today. I'm writing this while on the road, two canoes up, to our annual overnight float on the Wisconsin River. There will be plenty of barley pop volume on the sand bar, though. The weather is awesome. Buffoonery will commence shortly.

[Mark E. Hurling]

God I love canoeing. No place to do it in LA or SoCal though. I did a solo canoe trip (upstream of all things, whatta maroon!) at age 15 for 40 miles on the Iroquois River. Then up to Ely, MN at 16 into the Quietico. Hit the St. Francis in MO and the Buffalo in AR in my early 20's. Great trips. Then there was the infamous North Fork of the American River by Truckee, CA on Memorial Day of 1984. We were bitchin' whitewater rafters, and we partied 'til we puked. This was that terribly misguided night after going to a friends cabin that I got judgment impaired enough on Long Island Ice Teas to start hitting shots of EverClear. Surprisingly, I didn't die.

[Oldster]

This was that terribly misguided night after going to a friends cabin that I got judgment impaired enough on Long Island Ice Teas to start hitting shots of EverClear. Surprisingly, I didn't die.
Heaven. It sounds as if you made it to Heaven!

[Mark E. Hurling]

It sure as Hell didn't feel like it the next day.

[bob g]

Monday, July 11 – Recovery

Squat 45x5x2, 95x5, 155x5, 205x3, 240x5x2
Bench 45x5, 95x5, 155x3, 205X5X2

Snatch, with all of the split snatch talk lately I dusted the cobwebs off of these and did a light warm up to a couple split singles at 105. I can tell I haven't done these in a lonnng time.

[bob g]

God I love canoeing. No place to do it in LA or SoCal though. I did a solo canoe trip (upstream of all things, whatta maroon!) at age 15 for 40 miles on the Iroquois River. Then up to Ely, MN at 16 into the Quietico. Hit the St. Francis in MO and the Buffalo in AR in my early 20's. Great trips. Then there was the infamous North Fork of the American River by Truckee, CA on Memorial Day of 1984. We were bitchin' whitewater rafters, and we partied 'til we puked. This was that terribly misguided night after going to a friends cabin that I got judgment impaired enough on Long Island Ice Teas to start hitting shots of EverClear. Surprisingly, I didn't die.

I did the Quetico - Boundary Waters right of passage when I was 15. I've been using the same paddle ever since. This weekend's trip was the 32nd time we've floated some portion of the Wisconsin with our (dwindling) mob. It was toasty this time and a bit buggy but as good of an experience as ever. And we got to see the torch being passed; there was a group that camped on the sand bar across the water and a bit up river. I counted 8 children under 5 years old, some were still in diapers. This is so cool. You can look for a long time and not find any mother willing to take a little one anywhere near any water. Here we had four or five families take their entire broods on an overnight adventure in the middle of a river. I hope to give those same rug rats a beer about 15 years from now.

[Sullydog]

Snatch, with all of the split snatch talk lately I dusted the cobwebs off of these and did a light warm up to a couple split singles at 105. I can tell I haven't done these in a lonnng time.

I'm enjoying this lift a lot. Seems like my form is already better than my clean--although my weights are still low. Marilyn likes it, too. In fact, when I showed her how to split snatch, she said, "This is my power lift now," and refuses to do another clean.

She's a willfull one, that woman.

[bob g]

I'm enjoying this lift a lot. Seems like my form is already better than my clean--although my weights are still low. Marilyn likes it, too. In fact, when I showed her how to split snatch, she said, "This is my power lift now," and refuses to do another clean.

She's a willfull one, that woman.

And it is, indeed, a power lift. Do not worry about adding weight to the bar. This bad boy is about speed and is more technical than it appears. Get good at using your hips and work fast feet. For cleans, I have what Rip has termed elbow friction and occasionally lose the bar out of my left hand. This is rather inconvenient if you are catching the bar in a deep squat. I am really lucky I didn't break my right wrist when this happened in the spring. It is almost back to normal but I have to work to stretch it out.

[Mark E. Hurling]

I did the Quetico - Boundary Waters right of passage when I was 15. I've been using the same paddle ever since. This weekend's trip was the 32nd time we've floated some portion of the Wisconsin with our (dwindling) mob. It was toasty this time and a bit buggy but as good of an experience as ever. And we got to see the torch being passed; there was a group that camped on the sand bar across the water and a bit up river. I counted 8 children under 5 years old, some were still in diapers. This is so cool. You can look for a long time and not find any mother willing to take a little one anywhere near any water. Here we had four or five families take their entire broods on an overnight adventure in the middle of a river. I hope to give those same rug rats a beer about 15 years from now.

I was supposed to do the Quetico when I was 15 but missed the cut-off date by two months at 14. So I hammerlocked my parents into giving me permission to do the Iroquois trip with guilt. The only time I think it worked with The Old Man. But then again, it was a manly thing, so he probably figured it was good for me, stupid as it turned out to be. I'm pretty sure his philosophy was, manhood is achieved through suffering and pain. Beer and Wisconsin. I can't believe it took me this long to ask. Did you take any Leinie's? Dearly Beloved and I have been on the brewery tour a few times when we'd head South to Chippewa Falls from Pine Lake near Bloomer.

[bob g]

This year I brought Point Specials from Stevens Point on the river trip. It's a nice light lager. Actually, most years I do bring Leinies, now that you mention it. And, youbetcha I've done the tour up der at Chippewa Falls. It's a surprisingly small operation for the range they have. You know you're in Wisconsin when you say, "pass me a Jake's", and they hand you a Leinie's.

[bob g]

Wed Jul 13, Intensity

Press 45x5x2, 95x5, 135x3, 185x2, 205x3x3, b/o 155x8.

Once again stoopid work gets in the way of my pastime. I only had time to ramp up with the presses. Grr. The heavy triples felt good, the third set was as strong as the first.

Now, it's time for a steak and me spinach.

[Sullydog]

Now, it's time for a steak and me spinach.

Sauteed in a little Olive Oyl?

[bob g]

Sauteed in a little Olive Oyl?

Oh, you're good.

I always eats me spinach with Oyl, says I. It's the proper thing to do.

[bob g]

Saturday, July 16 - Volume

Forgive me, Rip, for I have sinned. It's been 3 weeks since my last volume day.

Squat 45x5x2, 95x5, 155x5, 225x3, 255x1, 285x5x2
Bench 45x5, 95x5, 155x5, 225x3, 245x5x3

Actually, the squats went well considering the time between volume sessions. Bench was strong, too. I attribute it to red meat and strong beer.

The gym was dead this morning except for the Zumba babes. The instructor is, um, energetic and, er, really built plus she, well uh, dances like a native Brazilian. I try not to stare, especially cuz my wife was in that class today. Stealth ogling only.

[Mark E. Hurling]

Go forth and sin no more. Your penance is no more stealth ogling for three weeks.

[bob g]

Monday, July 18 – Recovery

Squat 45x5x2, 95x5, 155x5, 205x3, 240x5x2
Press 45x5x2, 115x5, 145X5X2

It is HOT in Cheddarland. We're expecting highs in the mid-90s and overnight lows in the low 80s. We get a couple of days like these every summer but we're looking at a solid week of this. I know it's been hot everywhere and it looks like it's our turn now.