Mark D walks up to a bar(bell)

[Mark D]

Just putting this here to save it.  Continuing Greyskull from last challenge, and maybe add other stuff.

 

So this Nerd walks into a barbell, it goes CLANG and he says "well that was stupid".

 

[wildross]

2 hours ago, Mark D said:

Just putting this here to save it.  Continuing Greyskull from last challenge, and maybe add other stuff.

 

So this Nerd walks into a barbell, it goes CLANG and he says "well that was stupid".

 

I took the skin off a patch of my head last week.  Didn't duck far enough getting in position to squat.  No blood though.

[Mark D]

10 hours ago, wildross said:

I took the skin off a patch of my head last week.  Didn't duck far enough getting in position to squat.  No blood though.

I gave myself a lump the same way.

[Jord]

I'm adept at tripping on benches. 

[wildross]

I'm adept at tripping on benches. 

Shin skinners

Sent from my SM-G930V using Tapatalk

[Emerald_Dragonfly]

I almost always trip over the feet of a bench when setting up for db rows.

[AugustaAdaByron]

Most common way for me to hit my head on the bar is when setting up on bench.

 

[Emerald_Dragonfly]

1 minute ago, AugustaAdaByron said:

Most common way for me to hit my head on the bar is when setting up on bench.

 

Amusingly, the only advice or form guidance that I got from Trainer  X was to watch my head when setting up for bench.  

[AugustaAdaByron]

Just now, Emerald_Dragonfly said:

Amusingly, the only advice or form guidance that I got from Trainer  X was to watch my head when setting up for bench.  

 

Sounds like a great trainer! Why didn't you hire him?  

[Mark D]

31 minutes ago, AugustaAdaByron said:

Most common way for me to hit my head on the bar is when setting up on bench.

 

 

Done that too but not as hard. 

[Mark D]

This morning:

 

OHP:

45 lb 1x10

60 lb 5/5/7

 

Squats

45 lb 1x10

95 lb 1x3

105 lb 5/5/8

 

Legs were rubbery afterward but not as bad as they'd been.  Mentally I wasn't really into it this morning, didn't sleep as well as I'd have liked to.

 

 

[Jord]

1 hour ago, Mark D said:

This morning:

 

OHP:

45 lb 1x10

60 lb 5/5/7

 

Squats

45 lb 1x10

95 lb 1x3

105 lb 5/5/8

 

Legs were rubbery afterward but not as bad as they'd been.  Mentally I wasn't really into it this morning, didn't sleep as well as I'd have liked to.

 

 

 

But you went and gave it a good whack anyway! That is the spirit.  

[Mike_d85]

I smacked my forehead on Monday with an overhead press. 

[wildross]

On 6/8/2016 at 8:45 AM, Mark D said:

This morning:

 

OHP:

45 lb 1x10

60 lb 5/5/7

 

Squats

45 lb 1x10

95 lb 1x3

105 lb 5/5/8

 

Legs were rubbery afterward but not as bad as they'd been.  Mentally I wasn't really into it this morning, didn't sleep as well as I'd have liked to.

 

 

BUt you went, which is the important part.

[Mark D]

Saturday morning:

 

BP:

45 lb 1x10

75 lb 5/5/10

 

10 body weight squats to warm up for deadlifts

 

Deadlift

135 lb 1x5

155 lb 1x10

 

 

[Mark D]

Yesterday morning:

 

This morning:

 

OHP:

45 lb 1x10

62.5 lb 5/5/10

 

Squats

45 lb 1x10

95 lb 1x3

110 lb 5/5/10

 

Amazing, I get more reps at higher weight almost every time.

 

Yesterday was the first time I went back to the belt for squats, I find it helps me get MUCH tighter, and since I'm doing this to get healthy I figure the more muscles I have working the better off I am.

 

 

[Jord]

55 minutes ago, Mark D said:

Yesterday morning:

 

This morning:

 

OHP:

45 lb 1x10

62.5 lb 5/5/10

 

Squats

45 lb 1x10

95 lb 1x3

110 lb 5/5/10

 

Amazing, I get more reps at higher weight almost every time.

 

Yesterday was the first time I went back to the belt for squats, I find it helps me get MUCH tighter, and since I'm doing this to get healthy I figure the more muscles I have working the better off I am.

 

 

 

That is awesome! I'm glad the change in programming is working out for you.  

[Mark D]

Saturday morning:

 

BP:

45 lb 1x10

80 lb 5/5/10

 

10 body weight squats to warm up for deadlifts

 

Deadlift

135 lb 1x5

160 lb 3/5

 

I tried using my belt for the work set on deadlifts, did three reps and found the belt was too tight, loosened it a notch, did five more and still couldn't get it to work with the belt.  I think the belt is too wide (4") and it's interfering with me getting into the proper starting position, so I think I need to deadlift without the belt and just use it for squats (which is where I find it does me the most good anyway).

 

 

[Mark D]

No gym session this morning.  The last couple days my back has been REALLY sore, I suspect from a draft (I have an A/C vent right behind me at work).  The muscle is very tight, and I didn't want to risk hurting myself.  I've had back muscles go POP before and can do without.

 

I have a fleece vest on today to keep the draft away, and I'll probably put some Ben Gay on tonight.  

 

 

[Grymm]

Good luck with the back.

[Mark D]

Saturday morning:

 

OHP:

45 lb 1x10

65 lb 5/5/8

 

Squats

45 lb 1x10

95 lb 1x5

115 lb 5/5/7

 

 

[Mark D]

This morning:

 

BP:

45 lb 1x10

82.5 lb 5/5/10

 

10 body weight squats to warm up for deadlifts

 

Deadlift

135 lb 1x5

165 lb 1x8

 

 

[Mark D]

Last Saturday:

OHP:

45 lb 1x10

67.5 lb 5/5/7

 

Squats

45 lb 1x10

95 lb 1x5

120 lb 5/5/8

 

This morning:

BP:

45 lb 1x10

85 lb 5/5/10

 

10 body weight squats to warm up for deadlifts

 

Deadlift

135 lb 1x5

170 lb 1x10

 

Getting stronger!

 

[Mark D]

This morning

 

OHP:

45 lb 1x10

70 lb 5/5/7

 

Squats

45 lb 1x10

95 lb 1x5

125 lb 5/5/7

[Mark D]

Well, now that the challenge has ended, here's how I did:

 

Only missed one work-out because my back was bothering me, so good going there.

 

Weights lifted continue to increase, and I'm definitely getting stronger as I progress.

 

Twice a week is better for me, I don't feel as worn out with the extra recovery time.  At age 53 I just have to accept that I can't progress as fast as a man half my age.

 

Next challenge I think I'll add some accessory work, maybe rows or curls (because Bro!), the one thing lacking in this program is upper-body pulls (although I can definitely feel the deadlifts in my traps).  Not sure if I'll add to my existing work-out or go a third day a week.

 

Thanks for all the support all!