Old Growler's Place

[RdC]

I tweaked my lower back last Thursday (I wasn't lifting weights); nothing serious just discomfort and for two plus days I couldn't stand straight. My back is improving.

Montana Method (Cycle 2, Week 1, Day 1)

lbs x sets x reps

LBBS: (not trying to sit back, just breaking at the knees and then letting what will happen...happen.)
warm-up
207.5x6x5
-I tried to get the kinks out of my back by resting a lot between sets and doing stretches for the back (superman, cat & camel, etc.)
-I even wore my old Tommy Kono rubber waist band underneath by lifting belt--probably, didn't help but it did put me at ease.

BP (no arch-flat back):
warm-up
165x2, 1
-this has happened before but for some reason I was cramping in my chest and lower abs.
-I rested 10 minutes drank a bottle of Gatorade and then...
165x7x5

BB ROW:(rough on the back)
(10 minute density block)
155x6,5,4,3,4,5,4,3,5,2,1
-winded, wiped out, and...
-...DONE for today.

[RdC]

Montana Method
Cycle 2, Day 2

PR:
warmup
150x1
7 minute density block:
120x4,4,4,3,3,3,1


Cardio:
26 minutes, steady state

[RdC]

Power

lbs x sets x reps

LBBS:
warmup
177.5x1x3
207.5x1x2
227.5x2x1
*235x1x1@7.5
**250x3x1@7.5,8,8.5
-I changed the prescription.
*I changed from 82%x2x1 to 80%x1x1 and
**90%x1x1 to 85%x3x1.
(happier knees and lumbar)

BP:
warmup
140x1x3
165x1x2
182.5x2x1@7,7
*200x3x1@8,8,8.5
-I changed the precription.
*I changed 85%x1x1 to 85%x3x1
**I dropped 92%x1x1
(happier elbows & shoulders)

*Closer Grip BP:
153.5x2x8@8.5,8.5
-I changed the prescription.
*Temporarily, I moved my grip to thumb length from the smooth (happier camper).

*DL(conv):
285x1x1@7
235x5x3@6,6,6,6.5,7,7
-I changed my training max from 370 to 315. (happier lumbar)

I'm still dealing with some joint and lumbar issues. (I've lightly addressed these in earlier posts.)

Hence, I temporarily changed the prescription OR my training max on today's workout and will do the same for future sessions, as needed. (These prescription tweaks were obtained from the MM discussions. These discussions weren't about pain management. I'm just glad that I can use them during my temporary situation.)

I really believe that lifting has/will help me as I get older. I don't recall who said this, but when I heard/read: "I wanna wipe my own ass for as long as I can...". I still say hear, hear!

[RdC]

Cardio:
Exercise Bike - 25 min - steady state

lbs x sets x reps

York Bar Squats:
105x10x2 with 15-30 second rest periods between sets.

Db Hammer & Bicep Curl:
27.5x3x10

Experimenting:
First time using the Yoke Bar for these exercise variations.
I tried front squats with the straight bar awhile back--I don't like front squats. But, I wanted to see if they were doable with the yoke bar...undecided.

Split squat I dorked this up completely. The good thing about the yoke bar is I can hold onto the rack and the bar rides on my back. When I finally rested the top of my forefoot on the edge of the bench it seemed to click. Before that I was a mess.

*Yoke Bar Bulgarian Split SQ:
65x3x5

*Yoke Bar Front SQ:
65x6x4

Technique Practice:

I was not happy with yesterday's benching.
I practiced today with 135lbs and tried using different grips, hand spacing, pausing, etc.

Yesterday:
-index fingers on power rings
-touching upper stomach
-elbows every where at bottom
-ascent varied on every rep and weight used.
-couldn't arch for shit.

What felt best today was:
-pinkies touching power rings
-touching bar a tad below nipple line
-elbows better aligned under a bar, maybe a hair in front prior to driving the bar back.
-ascent seemed better. I didn't hit the j-hooks, the bar didn't go vertical off the chest, etc.
-I decided to bench flat back for awhile.
-will grip as close to heel of palm as possible

Will see how today's practice pans out tomorrow.

[RdC]

Strength

Today was a good training day! Everything clicked.

lbs x sets x reps

LBBS:
warmup
235x3@7.5
235x3@7.5
235x3@7.5
235x3@8 - knee slide on last rep
235x3@7.5

BP:
warmup
187.5x3@7.5
187.5x1, 2 count pause
-
187.5x3@7.5
187.5x1, 2 count pause
-
187.5x3@7.5
187.5x1, 2 count pause
-
187.5x3@7.5
187.5x1, 2 count pause

SGDL:
warmup
172.5x4@5@5-6

Hammer Bar Curls:
40x3x10

#
I'm trying to get into the front squat rack position without using straps or the SSB. Just noting this to see how long it will take me to be able to front squat with a normal rack. I've been working on it for two weeks as of this writing.

[oldguy]

Good work young man. IMHO I wouldn’t worry about rack position. I really like to front squat - in fact I hardly ever back squat. I use bodybuilder rack and then straps when closer to 1 rep max

[RdC]

Thanks, @oldguy.

Thanks, too, for sharing your methods for front squatting. I use to do light front squats as warm up prior to my DL sessions; at present I doing Montana Method where I do LBBS and BP prior to the session's DL. I prefer doing front squats using straps rather than the body builder style. Yesterday, I tried doing some with my SSB and that was a new experience. Now I just goof around with whatever strikes my fancy on my off days.

Anyway, I just have this wild hair to try to get into a normal front squat rack position. Realistically, with my wonky joints it may not be possible, but I had thought that about barbell training...

[RdC]

Cardio:
Exercise bike: 25 min, slow, steady state

lbs x sets x reps

Db Pullovers:
20x3x10

Db Curl:
30x3x10

Db Hammer Curl:
30x3x10

Db One Arm Row:
40x3x10

Technique Practice:

LBBS (Paused):
95x6x1-5

BP (Paused):
95x6x1-5

DL (Conv, Paused):
135x6x1-5

#

On my technique practices I tried to do double pauses on each lift, i.e., DL paused ~2" off floor and then a pause a tad below the knees. BP: on my chest, lowering and stopping ~1" to 2" off my chest and pausing at a point ~6" off my chest. SQ I paused between quarter and halfway (both up and down) plus an extended pause at the bottom. I chose pause positions that I had previously noted in my log book where I had problems (technical fails) and the light weight allows me to figure out a tweak while I have the bar in my hands or on my back.

These practices were a drag.

[RdC]

Hypertrophy

lbs x sets x reps

LBBS:
warm up
225x4,4,4
RPE 7,7,7.5
225x3,3,3,3
RPE 7,7,7,7

BP:
warm up
180x4,4,4
RPE 7,7,7
180x3,3,3
RPE 7,7,7,7


ROW (Pendlay)
Density Block
135x3,3,3,3,3
x3,3,3,3,3
Total reps: 30

#
Another good day.

[RdC]

Yard chores today--took longer than I expected. I cut down tree limbs (love chain saws), trimmed hedges and racked leaves.

Workout - I made it an easy rest day.

Cardio:
25 min slow and steady

Db Row:
40x4x8

Front Squat (FS):
I did FS stretches (gleaned from numerous youtubers).

FS w/straps:
135x3x3
then HBBS with the same weight, sets and reps.

One legged Calf Raises:
On a block
25x15x3

EZ Bar Curls:
65x8x3

[RdC]

Density Block

OHP:
10 minute density block
120x3,3,3,3,3,3
120x2,2,2,2
120x1
Total Reps: 27

Cardio:
Exercise bike
30 min LISS

Notes:
-density blocks are fun. I hope to experience some work capacity improvement soon--it's a PITA to stay out of breath for 99% of the block.

-I'm still working in and around the homestead. Temps have been in the low to mid 80s which makes doing chores pleasant and relaxing.

[RdC]

Cardio
Exercise bike, 25 min, LISS

Incline Bb Bench Press:
135x6x3

Db Fly:
30x6x3

Lever Row:
135x6x3

EZ Bar:
Curls:
65x10x3

LTE:
65x10x3

Just farting around.

Thinking and typing:

I like today's "off day" exercise arrangement and I may use for my future "off-days" (may want to include some landmine stuff); hard to tell because I like variety.

I'm also thinking about adding SSB with light weights to my OHP density block day and one of my other "off-days" (probably the one prior to Hypertrophy).

[RdC]

Power

lbs x sets x reps

LBBS:
warm up
155x1x2
177.5x1x3
207.5x2x1
227.5x1x1
242.5x1x1@8
265x1x1@8 (this once was my technical max.)
272.5x1x1@8.25

BP:
warm up
140x1x3
165x1x2
182.5x2x1@8,8
200x1x1@9 (why this rep was a RPE 9 got into my head. I couldn't shake off how that rep nearly kicked my ass; consequently, this made subsequent sets harder?!?...)
212.5x1x1@(rushed the re-rack...so it was a RPE 10-a technical failure)
225x1x1@8.5

DL (conventional):
warm up
290x1x1@7
252.5x5x4@7 to 8.25 (tried semi-sumo last 3 sets...form was not good...will practice the semi-sumo with light weights on 1 or 2 of my off days.)

[RdC]

A little modified BBM.

Focusing on my technique...

lbs x sets x reps

SSB:
115x5x1@6
145x5x1@7
155x5x2@8,8
-narrow stance, 3ct pause at bottom of each rep.

BP:
135x5x1@6
145x5x1@7
155x5x2@8,8
-ring fingers on OPB power rings, 3 t pause at bottom of each rep.

Block Pull:
185x1x4@6
225x1x4@7
275x1x4@8
-I like trying new things.

[RdC]

LBBS:
warm-up
215x3,3,3
RPE 7,7,7.5

215x2,2,2
RPE 6.5,7.5*,7
*lost tightness at bottom (2nd rep)

BP:
warm-up
165x3,3,3,3
RPE 7,7,7,7

164x2,2,2
RPE 6.5,6.5,6

Db Bicep Curls
27.5x10,10,10

Db Hammer Curls
27.5x10,10,10

[slowmotion]

Good to see you are working hard! Well done!

[RdC]

Good to see you are working hard! Well done!

@slowmotion, thanks! And back at ya!
Although I may not be deserving of your praise, I appreciate your pats on my back.
For the record: I'll be glad when my heavy days equal your medium days!

[RdC]

OHP:
warm-up
95x5@6.5
102.5x5@6.5
107.5x5@6.5

SSB:
warm-up
105x8@6
115x8@6.5*
125x8@6.5
125x8@6.5
*on toes last rep

Pendlay Row:
135x8@6
145x8@6
155x8@6
155x8@6.5

Db Bicep Curl:
30x8,8,8

Db Hammer Curl:
30x8,8,8

Db Rolling Tricep Ext.
20x10,10,10

[RdC]

LBBS:
warm-up
185x5@6
185x5@6
185x5@6
185x5@6
185x5@6.5
185x5@6.5

BP:
warm-up
145x5@6
145x5@6
145x5@6
145x5@6
145x5@6
145x5@6
145x5@6

PENDLAY ROW:
(10 minute Density Block)
165x3,3,3,3,3
165x3,3,3,3,3
165x3
Total Reps: 33

sets x reps

Incline Db Flies:
30x3x8

Db Bicep Curls:
30x3x8

Db Hammer Curls:
30x3x8

Db Calf Raise
30x3x15

Db Rolling Tricep Extension:
20x3x10

Db French Press:
20x3x10

[Wilhelm]

Dude, how many days a week are you lifting?

Good stuff, Maynard.