Author Topic: age 42, stronglift 5x5  (Read 10437 times)

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ghettoracer

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Re: age 42, stronglift 5x5
« Reply #60 on: May 30, 2016, 09:04:52 am »
0
day 21 mon week 9

SQ warm up 20 kg 2x6, 60 kg x2, 70 kg x2, 80 kg x2
SQ 5x6 90 kg (same as last), first 2-3 paused at bottom, all ATG, CAT
SQ extra 95 kg x3

BP warm up 20kg 2x6 (under grip), 30 kg x6 (under grip), 40 kg x 6 (under grip)
BP 5x6 50 kg, paused, CAT
BP extra 55 kg x6, 60kg x6

row warm up 20kg 2x6
row 5x6 42.5kg (under grip), paused, CAT
row extra 47.5 kg 2x10

elevated push ups 2x20

3-3 after, moderate effort ~30 minutes only.  it's too hot and humid for serious games...  got hungry left to eat.
« Last Edit: May 30, 2016, 10:51:08 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #61 on: June 01, 2016, 11:23:52 am »
+1
wed.

4 km cycle to school gym.  super hot and humid day...  moderate pace.

5x5 day 22 wednesday week 9

SQ warm up 20kg 2x6, 60kg x2, 70kg x2, 80kg x2
SQ 5x6 90 kg (same as last) all ATG, CAT, first 4 reps from each set all paused at bottom, last 2 rep from each set not paused
SQ extra 95 kg x 2

OHP warm up 20kg 2x6
OHP 5x6 40 kg CAT
OHP extra 42.5 kg x2 (felt weak failed the 3rd rep, can't do more)

DL warm up 20 kg 1x6, 70kg x2, 80 kg x2, 90 kg x2
DL 1x6 105 kg  :personal-record: for working set
DL extra 115 kg x2, 125 kg x2, x1  :personal-record:

dips 3x12

1 km cycling to bball gym.  slow pace.

wed night 5-5 full court.  75 minutes run time, 70% effort on defense.  50% effort on offense.  just trying to create good spacing and passing.  as usual didn't shoot too much.  so hot and humid inside gym too even with ac on.

5 km cycling home after steak dinner, leisure pace.

took some vids, should have filmed the squats too.  next time.

<a href="http://www.youtube.com/watch?v=TJkSQfnMyrI" target="_blank">http://www.youtube.com/watch?v=TJkSQfnMyrI</a>

on the OHP i felt weak but on video the struggle doesn't seem as bad as i felt.  i guess i'm just being a wuss and not used to pushing hard.  is it normal to feel a bit of strain in the spine on OHP?

how bad is my deadlift form?  my back could be straighter i think?
« Last Edit: June 02, 2016, 02:53:05 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #62 on: June 02, 2016, 08:43:08 am »
0
thursday

bikram day 15 - 90 minutes of stretching.  pre-yoga weight 79.8kg drank 1.5 liter of water during class.  post yoga weight 78.4 kg.  good stretch session.  sweated so much today.

too hot and humid decided against 3-3 and just go home to rest.  i'm also sick of showering 2-3 times a day.

fri

cancelled 5x5 day due to sore back.  i'm going to lift more volume but only do it twice a week, mon and thursday.  will give that a go next week.

sat.

8 km fairly fast pace ride in hot and humid day to yoga studio.  arrived hot and sweaty...

bikram day 16 - 95 minutes of stretching.  pre-yoga weight 79.8kg drank 1.5 liter of water during class.  post yoga weight 79.6 kg.  didn't sweat as much today but felt thirsty through out the class.

stopped by 3-3 court after but only young kids playing didn't feel like beating them up so rode home.

8 km leisure cycle home.
« Last Edit: June 05, 2016, 06:26:02 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #63 on: June 07, 2016, 11:03:28 am »
0
monday

3-3 under the bridge.  randomly had two surprising little teammates.  one about 5'5", one maybe 5'7".  the 5'7" kid hustles big time.  both understand offense and defense.  we had lot of fun playing together.  won quite a bit too.  playing time ~80 minutes.  i love great random pick games.

tuesday

bikram day 17 - 120 minutes of stretching.  pre-yoga weight 80.2 kg drank 0.7 liter of water during class.  post yoga weight 78.2 kg.  made an effort to drink a little less water.

3-3 after, had 2 young inexperienced team mates.  one tough team dominated the court for about an hour.  only won like 2 games.  so boring the kids don't know how to run an offense.  play time maybe 30 minutes?  i got bored and left.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #64 on: June 08, 2016, 11:16:20 am »
+1
4 km cycling to school gym...

day 23 weds week 9

SQ warm up 20 kg 2x6, 60 kg x4, 70 kg x4, 80 kg x4 (all ATG + paused + CAT)
SQ 1x4 100 kg ATG, paused, CAT (did this by accident; thought it was 90 kg, took a bit out of me lol.  kinda  :personal-record:?!)
SQ 1x2 90 kg ATG, paused, CAT (i thought this was 85 kg, but it was hard so i double checked then realize it was 90 kg lol)
SQ 4x6 90 kg (same as last), all ATG, CAT
SQ extra 80 kg x 8, all ATG, 2 second pause, CAT

BP warm up 20kg 2x6 (under grip), 30 kg x6 (under grip), 40 kg x 6 (under grip)
BP 5x6 52.5 kg (+2.5 kg from last), paused, CAT
BP extra 57.5 kg 2x6

row warm up 20kg 2x6
row 5x6 45kg (under grip), paused, CAT

db curl 12 kg 3x10 superset with:
db shoulder press 12 kg 3x10

1 km cycling to bball gym

15 minutes shooting warm up, 5-5 ~50 minutes.  left knee feels weird, frequently there's a minor but sharp pain under the knee cap.  took it pretty easy.  do not remember injuring it but it happened sometimes this week playing 3-3 on monday.  started to notice it towards the end of monday night 3-3.

7 km leisure cycle home.  it's dragon boat festival (old school holiday) this week so school gym is closed on friday.  i also have weird pain just under my left rib cage.  small pains are annoying.  i hope it's nothing serious.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #65 on: June 13, 2016, 10:26:11 am »
0
4 km cycling to school gym moderate pace...

5x5 day 24 monday week 10

SQ warm up 20kg 2x6, 60kg x2, 70kg x2, 80kg x2
SQ 5x6 90 kg (same as last) all ATG, CAT (dammit left knee is now painful during squats sometimes :-( )

OHP warm up 20kg 2x6
OHP 1x6 42.5 kg (could only do 1 set, failed last rep and did 40 kg instead)
OHP 4x6 40 kg

DL warm up 20 kg 1x6, 70kg x2, 80 kg x2, 90 kg x1 (crap, can't really put power down left knee :-( )
working set cancelled.  shit shit shit.  i'm a bit worried about the knee now.

4 km cycling home moderate pace.

bikram day 18 - 110 minutes of stretching.  pre-yoga weight 81.1 kg drank 1.1 liter of water during class.  post yoga weight 78.3 kg.  made an effort to drink a little less water on the later half of class.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #66 on: June 19, 2016, 05:24:11 am »
0
wed

5-5 full court.  ~60 minutes.  left knee is painful.  can not jump or move well at all, super frustrating.

thursday

bikram day 19 - 105 minutes of stretching.

saturday

bikram day 20 - 90 minutes of stretching.  pre-yoga weight 80.4 kg, post-yoga weight 79.5 kg drank 0.9 liter of water.

sunday

bikram day 21 - 115 minutes of stretching.  pre-yoga weight 80.3 kg, post-yoga weight 78.6 kg, drank 0.7 liter of water.  i sweat a lot compare to most of the people in class.  i wonder why?!  left knee still feels jacked; pain on it when i need to bend leg and shift weight fully only left leg/knee only.  arrg.  thinking of returning to gym next week but do only upper body stuff and not ball at all next week.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #67 on: June 20, 2016, 01:35:34 pm »
+1
monday

bikram day 22 - 120 minutes of stretching.  pre-yoga weight 80.1 kg, post-yoga weight 78.3 kg, drank 0.4 liter of water.  got in early and did 25 minutes of warm up on my own.  instead of chugging lots of water from the get go i only took small sips.  sweated a lot less on the first half.  only few sips mid way, then no water until the end.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #68 on: June 22, 2016, 11:03:59 am »
0
5x5 day 25 wed week 10

SQ warm up 20 kg 2x6, 60 kg x2, 70 kg x2
SQ 5x6 80 kg (deload for left knee pain), all ATG + paused + CAT

BP warm up 20kg 2x6 (under grip), 30 kg x6 (under grip), 35 kg x 6 (under grip), 40 kg x 2, 45 kg x 2
BP 5x6 50 kg paused, CAT
BP extra 55 kg x6

row warm up 20 kg 2x6, 30 kg x 6, 40 kg x 2
row 5x6 45 kg (under grip), CAT

DL warm up 45 kg 1x6
DL 70 kg x2, 80 kg x2, 90 kg x2, 100 kg x2

incline db curl 6 kg 1x10, 10 kg 4x10
incline db press 6 kg 1x10, 12 kg 1x10, 16kg 3x10



wed night 5-5

tried to play but holy crap the knee pain is even worse than last week.  i can not box out at all due to inability to put down power on left leg.  so i opted to play up top on defense.  since i didn't sprain my knee and the pain feels "tender", i was told it might be my cartilage wearing out.  that would be my worse nightmare coming true.  i think i might need to go see a doctor about this since the condition have not improve after not playing for 6 days...  only played 30 minutes then decided to head to yoga instead.
 
bikram day 23 - 105 minutes of stretching.  pre-yoga weight 78.8 kg, post-yoga weight 77.6 kg (yay first time below 78 kg this year), drank 0.75 liter of water.  instructor gave me some tips on like 4 positions.  it's pretty amazing what tiny bit of adjustments can make it feels fairly different.  it's about damn time he said something.  i've been to his studio for over 5 months and they've never gave me any corrections until now...  back in the USA the teachers seem much more observant of how students are doing...
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #69 on: June 26, 2016, 03:49:11 am »
0
sat.  feeling annoyed at wed night full court.  that was easily the most physically painful day playing on the court that i can remember not counting ankle sprains.  but knee has feel feeling okay in last couple of days so decided to try 3-3 today.  played for about 2 hours on court.  knees felt at about 40%?!  can some what box out and jump but feels iffy.  lateral movements "Okay".  moved well enough to do my usual stuff.

went to hot springs to soak and minor stretch after.  just an hour.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #70 on: July 04, 2016, 03:32:08 pm »
0
rested from gym to let left knee heal.  the weird pain that was present for about a month under my left rib rig cage is finally gone.  had me worried for a while.  2 month yoga membership was up end of June...  got tired of spending so much time it's literally 3 hours each time.  it's plenty hot and humid here in Taiwan i get the same heat benefit at home.  just need to dedicate myself and do the entire workout by myself (very hard to do).

got up early and took a bike ride.  logged 46 km (28.5 miles).  in many stretches rode as fast as i could (able to maintain 38 km/hour).  also stopped 3 times to stretch, did some pullups, pushes and soaked in some morning sun.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #71 on: July 11, 2016, 09:07:45 pm »
0
last tuesday - early morning bike ride, 30 km (18.6 miles).  elevated push ups 2x20, pull ups 2x5

wed night indoor - played ~70 minutes, left knee still weak ~60%.  not as painful as two weeks prior.

sat rec league game 6 - been like 6 weeks since game 5 due to gym repair.  no team practice in between and it showed.  5 regulars and 3 one time temp help, zero chemistry, poor box out, spacing, communication.  score a season low 29 pts total.  pathetic.  past 5 games we score 62-~78.  i barely got any touches, and went 0/2.  got 5 rebounds played only 16 minutes.  got no bounce and sucky lateral movement too.  i hate this.

today tuesday morning - early morning bike ride, 25 km (15.5 miles).  stopped couple of times to stretch and also did elevated push ups 2x20, pull ups 4x5, dips 2x20.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

ghettoracer

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Re: age 42, stronglift 5x5
« Reply #72 on: July 13, 2016, 12:58:05 pm »
0
wed morning - early morning bike ride, 25 km (15.5 miles).  stopped 3 times to stretch and also did:

elevated push ups 4x20
pull ups 4x7
dips 3x20
horizontal body row on bar 2x10

decided to rest left knee from my favorite wed night indoor.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #73 on: July 17, 2016, 10:11:23 pm »
0
mon morning - early morning bike ride, 42 km (26 miles).  stopped 3 times to stretch and also did:

elevated push ups 2x20
pull ups 4x8
dips 4x20

light bball shoot around ~20 minutes.  left knee est. 50%??  still shitty.
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8

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Re: age 42, stronglift 5x5
« Reply #74 on: July 11, 2017, 05:24:27 am »
+3
hi guys it's been almost a year since i last updated this.  last July i went from Taiwan to USA for what was suppose to be a 3 month visit but i decided to move back to California after 1 month lol.  spent a month in Milwaukee, WI to help my sister out because she just had a second kid last July...  just help her run errands and pick up her son.  that month i did quite a bit of bikram yoga, and a little bit of weights in the apartment complex's tiny gym.  then from WI to CA in Aug. 2016.  busy for many month fixing my old cars and taking care of lot of old stuff.  didn't do any exercise for many month...

started bballing again around Feb. 2017 averaged out about twice a week.  got good cardio back pretty fast.  moved around a lot since sfbay is so expensive moved 3 times this year already.  also spent a month in Southern California (Newport Beach, super nice area).  finally kinda stabilized in East SF Bay Area about 5 weeks ago so i signed up for a gym membership and also bikram.  been at it for a month now.  trying to get back into the groove and will probably start 5x5 again soon.

finally drop good money and got me a Vitamix from Costco.  just started using it this week...  need to try to eat cleaner.  weight drop seems really challenging compare to 5 years ago.  really hard to even lose 5 lbs.  currently at 184 lbs.  :(
« Last Edit: July 11, 2017, 05:26:52 am by ghettoracer »
current stats: age: 42 :: 5'11" (180cm) :: 180lbs (82kg) bf ~30% :: reach: 90" or 7'6" (230cm) :: wing span: 6" (183cm)
12 week goal(current): SQ 115kg(100), DL 130kg(110), BP 80kg(70), reduce weight to 75kg (165 lbs) and bf to ~25%
status: excellent cardio condition, new 5x5 program, 10' rim touch okay, RVJ ~30"
PR RVJ ~34" 10'5" touch @ age ~25 (worst was ~6" below rim when i was @ 190 lbs ~35% body fat ~23" RVJ in 2007-8