Old Growler's Place

[slowmotion]

Nice work!

[RdC]

@slowmotion, thanks!

I appreciate your encouragement although I feel like I'm dragging my feet.

I read in your log where you did that jagged reps scheme you told me about in an earlier post. You used it on a squat day--that is a heck of a way to get work done. I'm still going to try it...one day.

You're the one doing nice work and making progress! Keep it up!

[Wilhelm]

Sup, Old Growler. o/

I'm just laying around till later when i'll eat and then bench. Then i get to lay around some more and do my big six singles of DL.

It's no knee sleeves day. My favorite.

[RdC]

Sup, Old Growler. o/

I'm just laying around till later when i'll eat and then bench. Then i get to lay around some more and do my big six singles of DL.

It's no knee sleeves day. My favorite.

@Wilhelm, thanks for asking...I'm a hanging...life is good!

You may not don't think so, but to me you're firing on all cylinders and owning some big weights. All I can say is...damn...look what you've accomplished in two years of dieting and lifting!

No knee-sleeves are you sick? Shit, I just finished a fiddle-fart session in the garage and I was a walking advertisement for anything rubber.

Keep setting those PRs--I'm a watching!

[RdC]

Week 10
Day 4

Cardio:
25 min, LISS

Laughable Antics:

Db Kick Backs:
20x15x3

Body Rows:
BWx10x3

Db Hammer and Bicep Curls:
25x8x3

Db Row:
60x8x3

Tricep Bar Extensions:
35x8x3

Planks:
2 x 35 seconds, each

Leg Raises:
2 x 10

I might do some light SSB work later--for more shits 'n grins.

[Wilhelm]

Nice. Session in the can.
Good work.

What i meant by no sleeves, is i'm not squatting today.
Tried squatting without them a while back.
Too old for that shit.

[slowmotion]

@RdC, I tried to quote your post about the jagged reps scheme but something weird happened so I gave up < scratched head >. Not your fault!

Anyway, that jagged reps scheme is only done at 65 or 70% so it is not too bad.

And you are on the @Hanley programming now, so it's all good!
I think you will make great progress on the Montana program!

[slowmotion]

Nice. Session in the can.
Good work.

What i meant by no sleeves, is i'm not squatting today.
Tried squatting without them a while back.
Too old for that shit.

LOL, squatting without knee sleeves is just not on !

[RdC]

Nice. Session in the can.
Good work.

What i meant by no sleeves, is i'm not squatting today.
Tried squatting without them a while back.
Too old for that shit.

LOL, squatting without knee sleeves is just not on !

@Wilhelm
"Too old for that shit." I feel your pain!

@slowmotion nails it! for me, if it is rubber, leather, or cloth--it's on my body somewhere. Although, DLing with knee sleeves is a pain, because the bar will catch on them as it goes up...and sometimes on the way down, if I'm pooped out.

[RdC]

@RdC, I tried to quote your post about the jagged reps scheme but something weird happened so I gave up < scratched head >. Not your fault!

Anyway, that jagged reps scheme is only done at 65 or 70% so it is not too bad.

And you are on the @Hanley programming now, so it's all good!
I think you will make great progress on the Montana program!

@slowmotion, damn I thought I responded to this...anyway...

65-70% appears, to me, doable on paper...so it's worth a try.

My next density block will last 10 minutes at 80% (115 lbs, this time, I up'd my Press 1RM) I was going to try to do it in triples, doubles, and singles.

Would you do the jagged reps scheme with 80% of your 1RM press?

TIA!

I think after some adjustment (on my end, i.e., improvement in capacity and conditioning coupled with an increase in strength) me and the MM program could be good.

I haven't sought out Hanley's coaching yet. I think it would be a good investment for me. (My problem is I'm a program hopper--not good. I still want to try the Sheiko program that you are using.)

[slowmotion]

@RdC , I would not try jagged reps at over say 70% or so. I know I would fail. At 80% I only press triples.

[RdC]

@RdC , I would not try jagged reps at over say 70% or so. I know I would fail. At 80% I only press triples.

@slowmotion, thanks again. Sorry my last response took me so long to respond to you.

Good plan. I will start with triples and go down as I have too.

During my short break, from posting, I did a couple quick warm-ups to 115lbs. I pressed 8 reps (RPE 10), took 5 breaths barely got the 5th rep (RPE 10)...quit, because I'm weak. When I do my next density block I will try triples. If that doesn't do the trick. I will stay with the weight until I can and then I will add weight and repeat. I hope that works.

Thanks again for your guidance.

[RdC]

Week 10, Day 5

MM1D5

SQ: 5sx3r
225x3
225x3
225x3
225x3
225x3

BP: 4sx4r
185x3, 30-45 sec rest then,
185x1, comp pause

185x3, 30-45 sec rest then,
185x1, comp pause

185x3, 30-45 sec rest then,
185x1, comp pause

185x3, 30-45 sec rest then,
185x1, comp pause

SGDL: 4sx5r
197.5x5
197.5x5
197.5x5
197.5x5

#
Nice workout.

I can see how SGDL has helped some folks with their DL.

Doing the SGDL today also tweaked my interest in SUMO (Coan style) again.

So I did a few reps conventional and sumo with the weight that was already on the bar--not bad, almost liked sumo a tad better.

[RdC]

Yesterday:
I did 25 min on the exerpeutic bike.
I did spend the rest of the day working in the yard; later we ate at Chinese Buffet (wife nibbled and I ate like a hog).
I have no idea how many calories I ate, but I left stuffed.

Today:
More yard work, but spent a little time in the garage to start me to thinking about tomorrow and week 2 of Montana Method (basic and free edition).

LBSxSxR

Cardio:
Exerpeutic Bike, 25 min, LISS

Db Kickbacks:
25x3x8

Db Hammer and Bicep Curl:
25x3x8

Tricep Bar Extension:
35x3x8
I don't lock these out.

Db Row:
60x3x8

Body Row
BWx3x10

Plank:
30 sec each x3

AbMat Situp:
BWx3x10
Done slowly with legs butterflied.
Tailbone never happy when done.

DL:
Both yesterday morning and today I farted around doing semi-sumo (narrow stance like Coan) with 135lbs.
Just checking out set-up, pulling light and slow--more goofing off than anything productive.
But it was fun.

[Wilhelm]

Technique work is productive work. +++

[RdC]

I love food, but sometimes it don't love me.

The past couple of days I have been bloated, dealing with the trots and I feel like I've fattened up myself for market.

I think the culprit was the Super Chinese Buffet.

My wife thinks it may have been both the Greek food at the Annual Greek Festival that we went to Friday evening AND the Chinese buffet we had Saturday evening.

She told me that I ate at both places like she hadn't fed me in months.

Regardless, I enjoyed myself while I was at each location.

Bottom line: I will do it again...just not any time soon as it does mess with my cut.

Enough chit-chat.

Montana Method (Free and Basic Edition)

SQ:
210x4
210x4
210x4

210x3
210x3
210x3
210x3

BP:
172.5x4
172.5x4
172.5x4

172.5x3
172.5x3
172.5x3
172.5x3

Rows (7 minute density block):
135x5,5,5,5,5,5,5,5,5,5,5
Total: 55 reps

-density blocks be damned.

-kicks my ass everytime.

-next time, I may increase the reps, in each set, by one or two.

--Probably a stupid thought because all I do, starting with the 3rd set, is huff 'n puff my way to the end.

--However, I feel that if I continue to try to add reps/sets there will be a time when I'm conditioned enough that I can catch my breath in between each set.

-To be continued.

Technique work is productive work. +++

10-4!

Since my weights lifted are so puny...I guess each and every workout I do is technique work...now, I don't feel so bad!

Thanks, I needed that!

[RdC]

Week 11

Montana Method (Free and Basic edition)
Week 2, Day 2

OHP: 10 minute density block
115x3,3,5,3,4,3,4,3,3,2,4
Total: 37 reps

Db Bicep Curl and Hammer Curl:
27.5x8,8,8

Abmat Sit-up:
10,10,10
gut kept cramping???

Cardio:
Exerpeutic bike, 30 minutes, LISS

[slowmotion]

Nice pressing!

Abs cramps is the worst.

[RdC]

Nice pressing!

Thanks, Jan...always appreciate your support!

Abs cramps is the worst.

amen.

[RdC]

Week 11

Montana Method (Free and Basic Edition)
Cycle 1, Week 2, Day 3

lbs x sets x reps

SQ:
warm-up
167.5x1x3
195x1x2
217.5x2x1
230x1x1
252.x1x1
260x1x1

BP:
warm-up
137.5x1x3
150x1x2
177.5x2x1
195x1
207.5x1x1
217.5x1x1

DL:
warm-up
330x1 conventional
287x1x4 medium stance sumo (~coan style)
287x1x4 medium stance sumo
287x1x4 medium stance sumo
287x1x4 medium stance sumo
287x1x4 medium stance sumo

-This was the first time I worked the medium stance sumo with anything heavier than 135lbs. It was alright.