Old Fogies Club: What was your workout today?
- Thread starter August West
- Start date
Answer won't be quick, but here goes. I have the primary lifts on a 3-week rotation of 3x8, 3x5,3x2. I try to re-set as little as possible, so getting a set of 1.25 # plates is helpful for OHP and BP.
__________Monday _____________Tuesday_________ Thursday ____________Friday
Week 1 ____Squat 280x8x3 _______OHP 140x8x3 _____Squat 245x5x3 _______BP 232.5x8x3
__________Powerclean 170x3x5 ___BP 210x5x3 _______DL 335x8 ___________OHP 125x5x3
__________Curls, Calves _________Chins, Dips ________SLDL 225x8x2_______ Chins, Dips
______________________________Prowler, Rope _____Curls, Calves_________ Prowler, Rope
Week 2 ____Squat 305x5x3 _______OHP 160x5x3 _____Squat 245x5x3 _______BP 255x5x3
__________Powerclean 185x2x7 ___BP 210x5x3 _______DL 360x5 ___________OHP 125x5x3
__________Curls, Calves _________Chins, Dips ________SLDL 225x8x2_______ Chins, Dips
______________________________Prowler, Rope _____Curls, Calves_________ Prowler, Rope
Week 3____Squat 340x2x3 _______OHP 172.5x2x3_____Squat 245x5x3 _______BP 280x2x3
__________Powerclean 200x1x13__BP 210x5x3 _______DL 385x2____________OHP 125x5x3
__________Curls, Calves _________Chins, Dips ________SLDL 225x8x2_______ Chins, Dips
______________________________Prowler, Rope _____Curls, Calves_________ Prowler, Rope
I've been doing this for a several months; so far, so good. The 8's are brutal on squats & deadlifts. 8's, 5's, and 2's fail & get re-set at different times.
Today's workout--week 3 Friday above.
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I like the looks of this program. It resembles the 5/3/1 program in many ways and in frequency, and it gets the body used to carrying maximal loads during the third week. How is your recovery during the 8 rep week? I'm doing a 3/week SS derivative program, but for a time I was doing the Texas Method and I just couldn't recover between sessions. Man I miss my 20s sometimes....
8 rep recovery is tough on squats & deadlifts, but it doesn't crush me the way my attempt at the Texas Method did. If you're an SS/Rippetoe guy, you're probably familiar Andy Baker--Kingwood Strength & Conditioning; he's the one that really created this for me. I hired him for a personal consult--money well spent. Whenever I get stuck or have an issue, he's very good at returning a call or e-mail to make adjustments.
Daily squats to 375x1
Snatch to 145x3
80,95,110,125,135x2
Holy crap that was annoying. I'll have at it again next week.
Ojinsa, I'll reply tomorrow more when I get on a computer but depending on the lift I'm either on a linear program or a 5/3/1 program max one.
Snatch to 145x3
80,95,110,125,135x2
Holy crap that was annoying. I'll have at it again next week.
Ojinsa, I'll reply tomorrow more when I get on a computer but depending on the lift I'm either on a linear program or a 5/3/1 program max one.
Squats up to 3 sets of 3 at 160 lb.
Still laughable, but a 10lb jump in 3 days isn't bad. (Did less steps during warm-up, which explains some of it.)
Still laughable, but a 10lb jump in 3 days isn't bad. (Did less steps during warm-up, which explains some of it.)
- Thread starter
- #89
2.5 mile walk
50 push ups
50 push ups
Deload this week
Squat to 275x5
Powerclean 175x3x3
BS curls & calves
Squat to 275x5
Powerclean 175x3x3
BS curls & calves
- Thread starter
- #91
I did absolutely nothing today.
Easy squats, 5 sets 12 reps 50Kg. Trying to improve technique - pushing knees wide. Don't want to be aiming for a PB while doing that.
- Thread starter
- #94
2 mile walk.
Squats up to 157lb, 5 sets of 4.
Finally starting to feel like my thighs are being worked (a little.)
Finally starting to feel like my thighs are being worked (a little.)
- Thread starter
- #96
Zumba!
- Thread starter
- #97
2.5 mile walk. 30 minutes stretching.
Squats (5r@85%) PM 370
175,210,245,285,300,315
10 min AMRAP
20 pistols
10 thrusters (95 lbs)
4+2
Holy crap are my thighs sore.
175,210,245,285,300,315
10 min AMRAP
20 pistols
10 thrusters (95 lbs)
4+2
Holy crap are my thighs sore.
- Thread starter
- #99
3.0 mile walk
50 sit ups
50 sit ups
Push ups, pull ups, chin ups. Lots of sets throughout the day.
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