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Post by peterako on Jan 6, 2010 13:18:31 GMT -5
Thanks Johnny. I used to have GREAT spring in my step and a reasonably good vertical jump. But neglect of mobility/real world excercises has much reduced my body's ability to...well....move.... So Burpees have been returned as a starter to getting 'young' again Teaching my body how to absorb impact and apply force dymanically. Another thing I used to be good at was Parkour - en.wikipedia.org/wiki/Parkour...way before it aquired that name What do you think? Should I work my aged bones back in?? (Then again...I WAS 20 kg lighter.....) Peter
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Post by rpmcmurphy on Jan 7, 2010 4:57:02 GMT -5
I would advise against something like parkour, only because it seems to be fairly unforgiving... Maybe some basic acrobatics on a mat? (P.s. I would make this suggestion to anyone, irrespective of age ).
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Post by peterako on Jan 7, 2010 11:05:10 GMT -5
Darn....(no parkour for me then....but it WAS fun ) -3 C and Freezing fog today. Feels much colder than the numbers Think I've been fighting a small bug after Cork, grip is pathetic and a few unusual aches.... Thursday 7th December 2009SquatWarm up then: 50kg x 5, 90kg x3 back tired....mind wandering... 135kg x20 .....Argh!! Forgotten how difficult and brutal these were..... 1 - 10 Great, 11 - 15 good but tough.....16 - 20 world of mental pain.... Glutes, hips and hams....OW! Deadlifts140kg x 5 (grip going) 130 x5, 130 x5 Flat B'Bell PressSeriouly low on energy now.... 50kg x5, 70kg x3, 80kg x1 90kg x8 fine. ChinsWarm-ups then 12, 6 (tough) Seated L-Fly3 sets of 15, 5kg Knee Prehab. Any moisture on the outside of my training gear froze solid This was tough, hopefully 'cause I'm not 100%, but may end up splitting out some excercises as the weights (hopefully) go up. I'd forgotten (or blankied out?) the concentration and will needed to do 20 rep squats.....I'm genuinely nervous for next week.... BUT...I vaguely remember growing to like them in the past...or was that a drug induced dream....
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Post by Johnny Mnemonic on Jan 7, 2010 19:45:42 GMT -5
Thanks Johnny. I used to have GREAT spring in my step and a reasonably good vertical jump. But neglect of mobility/real world excercises has much reduced my body's ability to...well....move.... So Burpees have been returned as a starter to getting 'young' again Teaching my body how to absorb impact and apply force dymanically. Another thing I used to be good at was Parkour - en.wikipedia.org/wiki/Parkour...way before it aquired that name What do you think? Should I work my aged bones back in?? (Then again...I WAS 20 kg lighter.....) Peter Interesting. I think I've seen that on youtube. I say go for it.
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Post by rpmcmurphy on Jan 10, 2010 4:54:48 GMT -5
Haha you crazy, crazy man Pete.
135x20! How much do you weigh mate? That's almost a lifetime goal of mine (140x20 @ 90kg)
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Post by peterako on Jan 11, 2010 3:42:01 GMT -5
Hi Murph. I'm (still) 97 - 98kg. 20 rep squats (for me) are a large percentage in the head. They are very tough physically and mentally. But I find the physical part only really hits me a day or two later I'm already getting nervous for this week's set Sunday 10th January 20100 C, so 'milding' up. Seriously tired posterior chain after Thursday's squats. Compounded by spending all yesterday putting up a Loft Ladder. No big plans for today....take it as it comes. Cleans50kg x6 70kg x6 80kg x6 90kg x7 Wow! Great! OHS40kg x6 40kg x6 45kg x6 45kg x6 Tough. Shoulders very tired too.... Standing OHPSkipped. Could hardly get the bar into position Burpees3 x 10 Great Behind back, standing upright b'bell rows50kg, 3 sets of 10. Interesting on traps and rear delts... Very close grip chins4 sets of 4 Overall a good w/o. Was seriously considering the wisdom in even attempting training today. But....all's well that ends well... Very happy with my 'mobility'. Today also illustrated relativity to me again.... 0 C is a lot warmer in relative terms than -7 C....I was in my singlet by the time I was finished OHS
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Post by rpmcmurphy on Jan 11, 2010 4:50:14 GMT -5
Fantastic work on the Cleans Pete, any reason you use what seems to be relatively high reps?
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Post by peterako on Jan 11, 2010 6:20:26 GMT -5
Thanks Murph.
No particular reason. But I now prefer to lift heavy with reps than heavier with very few reps.
Easier on my 'old man' joints ;D
Peter
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Post by peterako on Jan 14, 2010 7:37:33 GMT -5
Thursday 14th January 2010SquatWarmup then: 50kg x5, 100kg x3 fine but feel lazy 140kg x20 But just about to depth. Very tough as had a fall on the driveway on Tuesday taking the brunt on my ass and back. Upper left glute is still sore. Deadlift2 sets of 5, 140kg grip poor....no energy left too! Flat B'Bell Press50kg x5 70kg x3 80kg x1 good 91kg x8 fine ChinsWarm ups then 10 7 Absolutely no mental or physical energy left Seated L-Fly5kg, 3 x 15 No Knee prehab....just ready to drop. Squats were a killer. And was scared before them as was not sure how my body would react after the fall on the driveway.....2 inch thick glass like ice! Increments on squat will drop from now and we'll see how far I get... Workout is getting close to 60 minutes now so may have to re-jig... (7.30pm....did some knee prehab at 6pm. My legs are getting seriously sore now Woo Hoo!! I'm a FULL Member now ;D)
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Post by peterako on Jan 17, 2010 12:53:27 GMT -5
Sunday 16th January 2010
Seriously tired.
Cleans
50kg x 3 70kg x 3 80kg x 3 90kg x 3
90kg was a struggle....
OHS
40kg x 6 45kg x 6 45kg x 6 45kg x 6
fine
OHP Standing
3 sets of 5 x 40kg
fine
No Burpees
Very Close Grip Chins
4 sets of 5
Need to look at my routine for the week and prioritise.
Thursdays may need to be split and Sundays lightened?
Anyway....something has to change!
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Post by peterako on Jan 20, 2010 9:05:25 GMT -5
Something had to give...and today it did..... Ate some week old ham I found in the fridge yesterday....well what would you do? Waste not.....and had a bout of food poisining last night..... Wednesday 20th january 2010SquatWarmup then: 50kg x5 100kg x3 (felt heavy ) 143kg x5 Was supposed to be x20 but just could not motivate myself to do 20....made a snap decision to go for 5 x 5) 150kg x5 160kg x5 (belt) 150kg x5 140kg x5 Good. Much easier than doing one set of 20 Now have energy for.... Flat B'Bell Press50kg x8 70kg x4 80kg x 2 (easy) 92kg x 8 1 - 7 good. 8 on limit... 70kg x8 Lunges up drive10kg D'bells, 28 steps ChinsWarm ups then 12 1/2 6 Knee Prehab. Good W/O. Much more manageable. And still worked well. In retrospect I was neither mentally and (possibly) physically prepared to start 20 rep squats again. This will have to wait for later in the year and possibly for a very short period (2 - 4 weeks). They are systematically tough if done heavy....and at the higher weights they really do not leave much for any other excercises after. Also, I was not really feeling any benefit so it's tough to motivate. Weather has picked up and may start to (bi)cycle again next week. So.....now I need to plan weights schedule for next week and on ;D
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Post by rpmcmurphy on Jan 20, 2010 13:55:28 GMT -5
Something had to give...and today it did..... Ate some week old ham I found in the fridge yesterday....well what would you do? Waste not.....and had a bout of food poisining last night..... Hahahahaha. The fact that you are a chief engineer in charge of this massive project yet you still made such a decision gives me great solace. Good to read that you enjoyed this workout Pete. I second your thoughts on 20 rep squats, in that if you aren't seeing a benefit AND they are very draining for the rest of your workout they may not be the most efficient programming.
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Post by Boris on Jan 20, 2010 13:57:11 GMT -5
I think the accessory work will have to take a back burner if you want to do the high rep squat work Pete. Well done though - things look pretty good. Is your hip bothering you at all from that fall?
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Post by peterako on Jan 20, 2010 14:40:35 GMT -5
100% in agreement regarding the accessory work + 20 rep squats. When I was last doing them my routine was Squat, Bench Row and that's all.... Got a nice 'buzz' from the 5x5 squats before Christmas so was nice to do them again. But will think hard about my priorities before sorting out a new routine. Hip is perfect, thanks for remembering. Seemed to heal pretty quickly, which is a novelty at my age
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Post by peterako on Jan 24, 2010 6:35:22 GMT -5
Bone chillingly cold yesterday! Was out working on the chicken coop all day....in a Fog at -1C....with icicles FORMING from the fog on the coop before my eyes! Re-jigging workout to allow for more progress (I hope) on mid-week workout. (Just dropped cleans and will see how this goes. Beginning to like OHS Saturday 23rd january 2010OHSWarm-up then: 40kg x6 45kg x6 48kg x6 48kg x6 Fine. Stanging OHP45kg, 3 sets of 5, fine. Burpees3 x 10 Very Close Grip Chins4 sets of 5. Overall very good. Energy levels were extremely low after the usual Saturday garden work. But each exercise was physically fine. (Later in the evening, some grip work)
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