"The road ahead is unpaved but he will come out swinging"

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The Ginger Beard Man
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"The road ahead is unpaved but he will come out swinging"

Post by The Ginger Beard Man » Mon Apr 19, 2010 4:46 pm

Monday 4/19/10
New approach, new log
39 years old, 6' 180lbs
joined a gym today, through the end of may. I have now read 5/3/1, and want to spend a few weeks ramping up to try it out. Today was the first time I touched a barbell in about 15 years.
The goal is moving north of vag. I'll come up with something more specific in a few weeks.
Warm up: plank, 1 minute; squat, divebomber, rollover to v-sit, 15 each
Complex: 3x(8 good morning, 8 back squat, 8 military press, 8 front squat, 8 overhead squat)
Workout:
Deadlift: [email protected] *PR #-o
Bulgarian split squat: 1x8/[email protected] bw, 2x6/[email protected] 2x35lb dumbbells
Military Press:[email protected] lbs, 2x8 @ 75lbs
Pull ups: 1x8, 2x6
Sit ups: 2x25
*I have never deadlifted. I know, I know =;
-I was feeling it right from the beginning, tomorrow may be rough. If I feel ok, I'll do some sprints.
-I have no idea what kind of weights I should be using, so I'm starting light and increasing slowly.
edit for this: Holy shit I am hungry!
Last edited by The Ginger Beard Man on Tue Jul 05, 2011 2:46 pm, edited 6 times in total.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Re: coming to git ya'

Post by The Ginger Beard Man » Tue Apr 20, 2010 4:27 pm

Tuesday 4/20/10
warm up w/ squats, divebombers, rollover to v sits, lunges, mountain climbers, and a jog of about 300 yards
Sprints 8x100 yards
stretch
-My left calf was very tight, so I really started off slowly. #5 and #6 were solid efforts, and then I crashed fast on the last two.
-I felt pretty good this morning. A lot of soreness in my legs and glutes, but less than I had feared. The tightness in my calf was actually the result of working 75 hours on my feet last week, not yesterday's workout.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Re: coming to git ya'

Post by The Ginger Beard Man » Thu Apr 22, 2010 5:12 pm

Wednesday 4/21/10
25 minutes tai chi and a 40 minute nap



Thursday 4/22/10
squats, divebombers, rollover to v-sit, mountain climbers
Back squat: [email protected], [email protected], [email protected]
Front squat [email protected]
Military press [email protected] lbs, [email protected]
Chins: 8,8,5
Dips: 8,6,5
Kroc rows 3x8/[email protected]
Russian Twists: [email protected]
Sit ups: 2x25
Farmers Walk: 2x50lb dumbbell about 60 yards
-Stretch
-Squats were pathetic. At one time I could squat well over 400lbs. But that was almost 20 yrs ago. First time w/ front squats, it was awkward keeping the elbows up, and I could feel myself cheating toward my left leg.
-Gym scale has me at 190lbs, I'm trusting that over my crappy home scale.
-Changing it up a bit next week based on some stuff Mickey O'Neill emailed me.
-The music in the gym makes my ears burn!
-Foam roll and stretch before work.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: coming to git ya'

Post by The Ginger Beard Man » Mon Apr 26, 2010 6:47 pm

Monday 4/26/10
warm up w/squats, divebombers, rollover to v-sit, mountain climbers
Deadlift 135x8, 155x2x8
Military Press 65x8, 85x8, 95x6
Chins 8,8,7
Dips 8,6,6,5
Good Morning 45x12, 65x12, 85x2x12
Sit ups 2x25
For Shits And Giggles:
Hang clean 45x2x10- I've never done these, just wanted to play around with them.
C2 500 meters, damper on 10, time:2:08.7,34 spm- I haven't used a rower in 20 years. No idea how to use it but will do a little research.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: coming to git ya'

Post by The Ginger Beard Man » Tue Apr 27, 2010 5:59 pm

Tuesday 4/27/10
C2: 2000 meter to warm up
3x500 meters
-Just playing around a little. My feet hurt from working so much the last few weeks, so no running this week.
-I didn't bring my notebook, so I didn't write down times.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Wed Apr 28, 2010 4:28 pm

Wednesday 4/28/10
plank, squat, divebomber, rollover to v sit, ohs w/45lb bar
Squat: 95x10, 135x8, 155x8, 175x3x3, 135x8
Military Press: 65x8, 85x8, 95x5x3, hang clean to start each set
BSS: bwx10/10, 2x35lb db x3x5/5, bwx10/10
Dips: 8,8,7,6
Chins: 8,6,5
Russian Twist: 25lbs, 3x10
-Sadly, I feel like I'm already finding my limit on squat and mp. I'll try to find it on dl next. Probably Friday. I've been telling myself I'll start benching, but I just don't have a spotter so I'll concentrate on the other 3 lifts.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Sat May 01, 2010 7:30 pm

Friday 4/30/10
plank, squat, divebombers, rollover to v sit, good mornings w/45lb bar
Deadlift 135x8, 155x8, 175x8, 185x5, 205x3setsx5
Good Mornings 65x12, 85x12, 105x3x12
Chins 10, 8, 5, 5
C2 easy 2500 meters
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Mon May 03, 2010 3:04 pm

Monday 5/3/10
plank, squat, divebombers, rollover to v sit, OHS w/bar
Squat: 135x8, 155x8, 175,3 sets x5, 185x3, 155x8
Military Press: 45x10, 65x8, 85x8, 95x2x5, 95x2x3
BSS: bwx10/10, 2x40lbsx5/5, bwx2x20/20
Chins: 3x8, 2x3
Dips: 2x8, 1x6,2x5
Back extension: 5x8
Stretch
-Struggled w/ balance on the split squats. I'm going to go w/lighter weight and get more reps.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: coming to git ya'

Post by The Ginger Beard Man » Tue May 04, 2010 4:51 pm

Tuesday 5/4/10
C2:
1000 meters easy row to warm up
4x500 meters, 3 minutes rest
-First two were just over 2 minutes each, next 2 just under
3xYang Tai Chi 24 form
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Wed May 05, 2010 2:59 pm

Wednesday 5/5/10
Plank, squats, divebombers, rollover to v sit, good mornings with bar, row 500 meters
Deadlift: 135x8, 185x8, 205x2x5, 215x2x5, 220x5 185x8
Good Morning: 95x3x12, 115x2x12
Chins: 2x2, 6,5,4
Weighted sit up: 2x15, 10lb plate behind head
edit:finished w/3xYTC 24 form
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Thu May 06, 2010 7:01 pm

Thursday 5/6/10
C2 1500 meters
3x500 meters, 2 min rest
2:01.?, 1:55.9, 1:59.1
Chins 5x5
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
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Re: coming to git ya'

Post by The Ginger Beard Man » Mon May 10, 2010 6:58 pm

Monday 5/10/10
1 minute plank, 1x15 each squats, divebombers, rollover to v sits, bar ohs
Squat 135x8, 175x8, 185x2setsx5, 195x2x3, 175x7
BSS bwx5x10/10
Chins 10, 8, 6, 6
Back extensions bwx5x10
C2 2500 meters easy
-I think next week it will be time to figure out my maxes and start 5/3/1.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Re: coming to git ya'

Post by The Ginger Beard Man » Tue May 11, 2010 5:03 pm

Tuesday 5/11/10
plank, squat, divebombers, rollover to vsit, press 45 lb bar
Military press: 65x8, 85x8, 95x5, 105x3, 110x2, 95x5
Chins: 8, 8, 7, 5, 4
Dips: 8 sets x 5 reps
-That was it for today. I slept badly and my kid is home sick from school, so I want to spend some time with her.
-I was pleased with the presses. I know it's baby weight, but wasn't sure I'd get 110, and now I'm thinking 120 may be in reach.
-I may go one more week before calculating maxes and starting 5/3/1.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Thu May 13, 2010 5:45 pm

Thursday 5/13/10
Plank, divebomber, squat, rollover to v sit, good mornings with bar
Deadlift: 135x8, 185x8, 205x8, 225x5, 235x3, 245x5
Good morning: 95x3x12, 115x2x12
Chins: 2x8, 3x6
Kroc rows: 50lb dumbbell, 2x12/12, 1x10/10
C2: 3x500 meters, 2:15.?, 2:13.3, 1:56.6
3xYTC 24
Stretch
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
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Re: coming to git ya'

Post by The Ginger Beard Man » Mon May 17, 2010 7:15 pm

Monday 5/17/10
plank, squat, divebomber, rollover to v sit, ohs w/bar
Back Squat 135x8, 155x5, 165x17
BSS Bwx2x12/12, 2x30lb dumbbells 2x10/10, 1x8/8
Chins 10sets of 5
Sit ups bw+10 lbs, 2x15, 10,12
C2 3x500meters, 2:13.2, 2:10.2, 1:54.6
-Last squat set was to figure out max. 5/3/1 starts next week. I probably could have done a couple more, but I was getting a little shaky, and I don't have a spotter. So 17 it is.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Wed May 19, 2010 3:34 pm

Wednesday 5/19/10
plank, divebombers, squats, rollover to v sit
Mil Press: Barx12, 65x8, 90x10
Dips: 10sx5r
Chins: 6sx5r
C2: 3500 meters, 17:23.6
-90lbs x 10 reps to figure max for 5/3/1
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Re: coming to git ya'

Post by The Ginger Beard Man » Fri May 21, 2010 8:29 pm

Friday 5/21/10
plank, divebombers, rollover to v sit, squats
Deadlift 135x8, 185x5, 225x11
Good Morning 95x12, 115x3x12, 135x12
Chins 3x8
3xYTC 24
-Called it short as my brother is getting married today. I'm the best man, I have to be ready in 5 minutes and I'm logging here, speech unwritten, and I can't figure out my cufflinks. What the fuck is wrong with me?
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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Mickey O'neil
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Re: coming to git ya'

Post by Mickey O'neil » Fri May 21, 2010 8:54 pm

Grim Hamundarson wrote: -Called it short as my brother is getting married today. I'm the best man, I have to be ready in 5 minutes and I'm logging here, speech unwritten, and I can't figure out my cufflinks. What the fuck is wrong with me?
=D> =D> #-o #-o

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Bobby
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Joined: Sun Jan 03, 2010 7:41 pm

Re: coming to git ya'

Post by Bobby » Fri May 21, 2010 9:08 pm

Sounds absolutely reasonable to me!
You`ll toughen up.Unless you have a serious medical condition commonly refered to as
"being a pussy".

The Ginger Beard Man
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Re: coming to git ya'

Post by The Ginger Beard Man » Sat May 22, 2010 5:07 am

Mickey, Bobby, thanks. I got the cufflinks on and apparently my speech didn't suck. Now it's off to the hotel bar to keep the party going.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Mon May 24, 2010 8:07 pm

Monday 5/24/10
Start 5/3/1 today. Plan is to lift 3x a week, Back squat, Military press, and deadlift. Of course, this week I can only get to the gym twice. C2 for conditioning, at least for now.
Warm up with : Plank, divebombers, squats, rollover to v sit
Squat: warm up sets, 95x5, 115x5
work sets 150x5, 165x5, 195x9
BSS: bwx12/12, 2x30lb dumbbells, 2x10/10, 2x8/8
Chins: 8sx5r
WSU(10lbs): 2x15, 3x10
C2: 3x500meters, 2 min rest, 2:07.7, 1:56.1, 1:50.3
Stretch
-The last row almost killed me.
-I'm doing chins all three days.
-Wednesday will be MP and deadlift, though I want to keep them separate when I can.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: coming to git ya'

Post by The Ginger Beard Man » Wed May 26, 2010 3:15 pm

Wednesday 5/26/10
plank, divebombers, squats, rollover to v sit
Deadlift: Warm up, 135x5, 155x5, Work, 180x5, 205x5, 235x10
Military Press: Warm up, 45x5, 55,5, Work, 70x5, 80x5, 90x10
Good Mornings: 95x12, 115x12, 135x3x12
Dips: 10sx5r
Parallel grip pull ups: 8,7,6,5,4,3,2,1
C2: 3500 meters, 16:34.7
-Weighted in at 191 post work out
-I was spent by the time I got on the rower. Wanted to do sprint intervals and couldn't face it.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
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Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Sun May 30, 2010 6:55 pm

Sunday 5/30/10
warm up C2 1500 meters
Squat 95x5, 115x5, 113x3, 175x3, 200x3, 220x2
Weighted sit ups, 10lbs, 20,15
Chins, 15
-exhausted today, so I didn't bother w/ much assistance work. I haven't gotten 5 hrs sleep in a night all week.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
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Re: coming to git ya'

Post by The Ginger Beard Man » Thu Jun 03, 2010 6:34 pm

Wednesday 6/2/10
joint mobility
Deadlift: 135x5, 155x5, 175x3, 205x3, 235x3, 265x7
Military Press: 45x5, 55x5, 65x3, 80x3, 90x3, 100x9
Good Mornings: 95x12, 135x4x12
Dips: 10, 10,8, 5,5,5,5,5
Chins: 3x5, Parallel Grip Pullups, 3x5
-My arms were worn out by the time I got to the chins.
-They're killing me at work again, so I was freakin tired and decided to skip the conditioning. Getting stronger is my focus for now, so I'm okay with that.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

The Ginger Beard Man
Sgt. Major
Posts: 4258
Joined: Sat Oct 11, 2008 3:27 pm
Location: 4th largest city in America

Re: coming to git ya'

Post by The Ginger Beard Man » Sun Jun 06, 2010 4:01 pm

Sunday 6/6/10
joint mobility+10 overhead squats w/bar
Back Squat 95x5, 115x5, 135x5, 175x5, 195x3, 220x3
BSS: bwx12/12, 2x30lb dbx12/12, 10/10, 8/8, bwx12/12
Chins: 3x8, 1x6
Sit ups: +10lbx, 15, 12, 10; bw 20
C2: 3500 meters, including 1x500 meter sprint, 18:11.1
-I think I may have goofed up my week 2 percentages. I'll have to check the manual again.
edit for: I stretched at the end and realized I need a lot more stretching and foam rolling.
Blaidd Drwg wrote:Disengage from the outcome and do work.
Jezzy Bell wrote:Use a fucking barbell, pansy.

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