I'll be in the garage

[jshep]

Title says it all. I have come to the realization that I am just a broken down old man, and as such need to train like it from now on. I am giving up on full Olympic lifting for the foreseeable future in hopes that my knees will forgive me and hopefully let me continue to lift in some fashion for the rest of my life.

warm up/ rehab
squat 6/6/4/2
bench 6/6/4/2
super set:
pull ups 4x5
incline kb press 4x10
kb swing 4x15
curls 4x10
ab wheel

warm up/ rehab
double kb C+J 4x10
kb snatch 4x10
Windmills 4x10
Turkish get ups 4x3
ring dips 4x5
Curls 4x10
Ab wheel

Warm up/ rehab
DL 6/6/4/2
Press 6/6/4/2
super set:
pull ups 4x5
Ring Dips 4x5
Box Jumps 4x10
Ab Wheel

 

[jshep]

Starting a 6 week 20 rep squat routine I figure I might as well us the holiday overeating to my advantage. I am planning on going Saturday, Monday, Wednesday because it fits my schedule better the MWF. My plan is to start with 185 and add 5 lbs. a work out to the squat. I am planning a fair amount of accessory work but will see how that goes along the way. Starting weight is 229 lbs.

Saturday:
1000m row
Foam roll warm up
3x5 shoulder press
20 rep squat
3 round circuit of
20 KB swings #70
5 pull ups
5 dips
10 pull overs
10 curls
10 shrugs
back extensions
ab wheel

Monday:
1000m row
warmup
3x5 deadlift
20 rep squat
3 round circuit
20 KB swings #70
5 pull ups
5 dips
10 pull overs
10 curls
10 shrugs
back extensions
ab wheel

Wednesday
1000m row
Foam roll warm up
3x5 shoulder press
20 rep squat
3 round circuit of
20 KB swings #70
5 pull ups
5 dips
10 pull overs
10 curls
10 shrugs
back extensions
ab wheel

 

[jshep]

Wednesday:
1000m row
Foam roll warm up
3x5 shoulder press 140, 150, 160
20 rep squat 200
3 round circuit of
5 pull ups
6 dips
10 pull overs
10 curls
back extensions
ab wheel

 

[Davem10]

How old are you ?

 

[jshep]

Wednesday
1000m row
Foam roll warm up
3x5 shoulder press 135
20 rep squat 185

1 round circuit of
20 KB swings #70
5 pull ups
5 dips
10 pull overs
10 curls
10 shrugs
back extensions
ab wheel

As I kind of expected that was too much accessory work, it just took too long in the morning. I am going to cut out a couple exercises.

 

[golvmopp]

What the FUCK. Snot playing in the background? Signed and followed, old man.

 

[jshep]

29 but with multiple knee surgeries on one knee and a freshly torn meniscus on the other one now.

 

[NurseKnuckles]

LULZ at being a broken down old man at 29...

Kidding, everyone paradigm is different. 20 rep squat is full of fun. first time I got from 135-225. second time got up to 265. Enjoy!

 

[jshep]

Saturday:
1000m row
Foam roll warm up
3x5 shoulder press 145, 155, 165x4
20 rep squat 205

 

[jshep]

Warm up/ rehab
DL 6/6/4/2 275,305,325,345
Press 6/6/4/2 135, 145, 155, 165
super set:
pull ups 3x5
Ring Dips 3x5
Box Jumps 3x10
Curls 3x10
Ab Wheel

 

[jshep]

Saturday:
1000m row
Foam roll warm up
3x5 shoulder press 135, 145, 155
20 rep squat 190
3 round circuit of
5 pull ups
5 dips
10 pull overs
10 curls
back extensions
ab wheel

 

[BorisTheSpider]

29 is not old. Try 50 plus.

I've started very slowly and continue to go very slowly and I've been able to rehab both my knees and stay very active into my 50's.

 

[jshep]

Monday:
1000m row
warmup
3x5 deadlift 225, 275, 305
20 rep squat 195 accidentally did 21
3 round circuit
5 pull ups
6 dips
10 pull overs
10 curls
back extensions
ab wheel

 

[jshep]

warm up/ rehab
squat 6/6/4/2 225, 255, 275, 295
bench 6/6/4/2 225, 245, 265, 275
super set:
pull ups 1x5
incline kb press 1x10
kb swing 1x15
curls 1x10
ab wheel
was lazy after work on the assistance work.

 

[jshep]

warm up/ rehab
double kb C+J 3x10 #53
kb snatch 3x10 L/R#70
Windmills 3x5 L/R #35
Turkish get ups 3x3 L/R #35
ring dips 3x5
Curls 3x10
Ab wheel

 

[jshep]

Warm up/ rehab
DL 6/6/4/2 278,315,335,355
Press 6/6/4/2 140, 150, 160, 170
super set:
pull ups 3x5
Ring Dips 3x5
Box Jumps 3x10
Curls 3x10
Ab Wheel

 

[jshep]

Monday: Actually Tuesday
1000m row
warmup
3x5 deadlift 235, 285, 315
20 rep squat 210
3 round circuit
5 pull ups
6 dips
10 pull overs
10 curls
back extensions
ab wheel

 

[jshep]

Wednesday: Actually Thursday
1000m row
Foam roll warm up
3x5 shoulder press 145, 155, 165
20 rep squat 215
2 round circuit of
5 pull ups
6 dips
10 pull overs
10 curls
back extensions
ab wheel

 

[jshep]

Saturday:
25 min walk
Foam roll warm up
3x5 shoulder press 150, 160,170x3
20 rep squat 220

 

[jshep]

Monday:
1000m row
warmup
3x5 deadlift 245, I have a muscle in my upper back that bets pulled or tweaked fairly regularly that acted up after this set. I decided to get my squats in since they dont seem to bother it and after felt warm enough to finish the deadlifts 295, 325
20 rep squat 225
skipped assistance because of back.

 

[jshep]

Wednesday actually Thursday
1000m row
3x5 press 150,160, 170x4
20 rep squat 230

 

[jshep]

Saturday
Press 3x5 150, 160, 170
20 rep squat 235

 

[jshep]

Monday
Dead lift 3x5 255, 305, 335
20 rep squat 240
I promise I'll start doing accessory work after the new year.

 

[jshep]

Monday
Deadlift 3x5 265, 315, 345
20 rep squat 245
5 pull ups
7 dips
10 pull overs
20 curls
10 back extensions
10 ab wheel

 

[jshep]

Wednesday
Press 3x5 155, 165, 175x3
20 rep squat 250

 

[jshep]

Saturday
Press 3x5 155, 165, 175x2
20 rep squat 255

 

[jshep]

Dead lift 3x5 275, 315, 355
20 rep squat 260

 

[jshep]

Wednesday
Press 3x5 155, 165, 175x1
20 rep squat 265