Lexen Xtreme Training Tips

ME Bench (Sengos, Halter)
warm-ups
Added loose Karins training shirt
315 X 2
365 X 2
385 X 2
405 X 2
425 X 1 (Halter)
430 X 2 (Sengos)
440 X 1 (Halter)

5 board raw lock-out work (Sengos):
365 X 3
405 X 3
430 X 2

Skull crushers with bamboo bar-90 lbs of hanging weight:
3 sets of 12

Finished with rear delt rope pulls, side lateral raises and ab work.

Today we did some rep work in our shirts to get ourselves conditioned to handling heavier weight. Our group consists of three 43 years olds who have been training since dirt was invented so we have to be careful with how heavy we go. We don’t use any help and we’re not going to get much stronger at this stage in our careers, but we’ll manage a 10 lb PR here and there.   I’m at a point where I can’t bench twice a week anymore, so I normally bench heavy two weeks and a row and on the third week I’ll do some speed work or the bamboo bar for reps, followed by some dumbell pressing. The bamboo bar is a God send for anyone with shoulder difficulties. It also helps my bicep tendinitis when I curl with it. The trick is to not use too much suspended weight and do sets of 10-20 reps.

We all also have different strengths and weaknesses so we’re not going to train the same way most of the time.   Hopefully some of the older lifters out there can benefit from our training.