2/28/2016

Sunday Night

3 Complexes

Snatch Deadlift x8
Snatch Pulls      x8
Clean & Press   x8
Barbell Rows    x8
KB Squats        x8
Pahloff Press    x8


Bench Press
Bar x 20
135x10
175x8

Close-grip Bench
145x10

Power Curls
75x8 2 Sets

2/24/2016

Ha! This post is out of chrono order. Lol.

3 Complexes doing 6 reps of each. I'll bump this to 8 next time.

Snatch Deadlift
Snatch Pulls
Clean & Press
Barbell Rows
KB Rows
Flotree Crunches

3-Board Press
225x5
Close-grip 3-Board
175x10

Incline DB Row
45x8 3 sets

2/26/2016

Complexes

I did 3 today at 8 reps each, about 2 minutes in-between.

Weight was 233. I'm not going to weigh myself till the end of my 30-day
challenge, March 17. Eating very clean right now meaning no sodas, candy, cookies, sugary crap.
Drinking alot of water, Perrier with lime is a big treat and takes the edge off the dieting.
I did get a meal replacement from True Nutrition and I'll be integrating it into my program.


Snatch Deadlift x8
Snatch Pulls      x8
Clean & Press   x8
Barbell Rows    x8
KB Squats         x8
Pahloff Press     x8

3 of these, each completed w/o pause.

2/21/2016

Starting

So I'm coming to grips with not ever hitting a 200 kilo
competition bench. Not being the big, strong guy...That
may sound strange. OK, I did my second training day
after my shift. Here's what I did:

Warm-up Complex
Snatch Deadlift x8
Snatch Pull        x8
Clean&Press     x8
BB Row            x8
KB Squat          x8
Pahloff Press    x8

I completed 2 of these this time. About 2min rest in-between.
Working towards 5 complexes.


Bench Press
2 work sets of 10
1 finisher of close-grip bench x10

Power Curls
2 sets of 8.

Bodyweight tonight was 236.

2/19/2016

Changes


My shoulder issues have continued since my bench competition on Aug 1st, 2015. For that reason and several others I am no longer competing. I do want to continue to be strong and for the first time in years, lean and strong.

I am still researching the mountain of good, not-so-good, and complete garbage training and nutrition programs out there to achieve being lean and strong. I don't even have short term goals yet. Just a kinda vague idea of a lean and strong 60-year old me.

For the time being I am trying some ideas on the DanJohn.Net site. Basically, and you can get it directly on his site and I think you should, I've started training 3 days per week. The premise is to use an extended warm-up of complexes to burn fat then use a pretty standard protocol on a couple of "strength movements". Dan John actually recommended doing this 4 days a week but my shift work as a 9-1-1 Dispatcher wouldn't reasonably allow this.

I'll weigh in on Sunday and post the number. From there it's a 30-day clean eating or death deal till March 17th. I'll re-evaluate then. I also have 5lbs of Egg/Milk protein powder coming in and I may try a one day a week of protein drinks only.

Sunday - Wed - Fri Warm-up Complex: 3-5 times with 2-minute rest in-between
Snatch Deadlift 8 reps
Snatch Pulls      8 reps
Clean & Press   8 reps
Barbell Rows    8 reps
KB Squats        8 reps
Pahloff Press    8 reps

Strength Program
Sun:
1. Bench Press: Linear Progression. RPE 9 (1 rep left in tank)
1st Week 10 reps, 2nd Week 8 reps, 3rd Week 6 reps {1 Down Set -5%}

2. Power Curls: Cheat curls with a controlled descent. 3 sets of 8.

Wed:
1. 3-Board Press: LP. RPE 9
1st Week 5 reps, 2nd Week 3 reps, 3rd Week 2 reps {DS -5%), Close-Grip Finisher x 10

2. Incline DB Rows: 3 sets of 8.

I'll get into the nutrition later but suffice to say my coca-cola, candy and cookie habit are out. Supplements for now are a multi-vitamin, D3, and Krill Oil.