Baking A New Cake

Training Over 35 Lifter
21

Some vids from Monday night’s training.

Squat 365X2, suit and belt:

Squat 405X2, suit and belt:

My spotter buddy claims that he didn’t help me, just was holding his hands and arms very close, but looking at the video I am sure he was working on the way back up. Have to fix that.

DL 405 suit and belt:

Lots of back rounding in this. I could hardly get down to the bar, and when I got down the combination of suit and tight belt made it hard to breathe. Have to work on that or just go with the belt for deads.

DL 455 belt:

I spent too much time getting into position on this. Real waste of energy. Still some rounding. The only excuse is that I was pretty shattered by this point, after the squatting and suit struggles.

22

[quote]bunny7568 wrote:
Good for you cakewalk! I too just did my first meet (push/ pull RAW) on June 6th down by Windsor (Belle River), and have entered my second meet (World Police and Firefighter Games) in Burnaby BC first week of August. It is addictive, be warned!

I had a great time. Met some fantastic people (Court and Ouroboro were two of them, they are sweet hearts!) and learned a great deal… from the advice of others, observations and personal reflections.

Your training is looking good, go and have a good time, and compete against yourself! [/quote]

Thanks Bunny. You were pretty spectacular in your first comp. I watched the vids and have followed your thread. I’m really looking forward to Ottawa, and I’m definitely learning a ton with the training preparation. Good luck in the Games.

John

23

Wednesday June 17

Week 4, Day 2 of Maximal Strength, Phase 2

Note: Phase 2 is set up as a two week wave, with the first week ending with a max set of 3 and the second week’s final 6 sets being heavy singles. This week’s ME Bench day is a bit of a mini-deload, with no flat benching. This was a good thing, as my left bicep and inner elbow needed a break after Monday’s squat and dl marathon.

ME Bench Day

Warmup - Facepulls, pushups, scap pushups, 45 degree back raises, external shoulder rotations, foam rolling, dynamic stretching

Close Grip Incline - index finger/thumb at inner edge of knurling
10X45
5X65
5X85
5X105
5X125
5X135
3X145
1X155
1X160 for 6 singles

Side and Rear Lateral Raises (no pause)
8X15 X 3 sets

DB Rows
10X40
10X80
10X100
8X110
8X110

Dips (Bodyweight only)
3X15 - last set was a struggle

Bradford Press (military press to behind the neck press, so each rep is two presses)
15X50
10X70
10X80

Static stretching and I was DONE. I went home and napped for 30 minutes, felt much better. Mmmm, bed.

My Titan singlet and Safe USA single prong Competition belt arrived today. I’ve been using a Schiek Model 2004 nylon/velcro belt for the last 5 years. It weighs less than a pound. I just weighed the new belt - 3.4 pounds! That is one serious piece of leather.

24

FRiday June 19

Week 4, Day 3 of Maximal Strength, Phase 2

As noted above, this week is a bit of a mini-deload.

DE Squat Day

Warmup - Stairmaster - 5 minutes; dynamic stretching, foam rolling

Close Stance Box Squat - 2" below parallel
10X45
5X75
5X95
5X125
5X135
5X165
5X195
5X225 - belt
255X2 - 8 sets (62% of 1 rep max) - belt
265x2 - 3 sets - belt

Seated Good Mornings
10X45
10X95
10X135
10X185
10X225
10X255 - 3 sets

Good Mornings
10X45
10X95
10X135
10X185 - 3 sets

Hanging Leg Raises
15 for 2 sets

Pull Throughs
10X72
10X84
10X108
10X120 - 3 sets

Lat Pulldowns
8X72
8X84
8X108
8X108

DB Curls
10X30
10X40
10X50
These really bothered my right elbow.

And that was that.

4 weeks to go. I’m not going to think about openers, or if I’ll use the suit for deads, until max test day, which is theoretically on the Wednesday before the meet. I should have started this program one week earlier, but I can’t change that now. I’ll have to advance the test day to one week earlier i.e., at least 10 days out from the meet. If anyone has feedback, I’d appreciate it. Specifically, how far out should maxes be tested, if at all?

Thanks for reading,
John

25

[quote]cakewalk wrote:
FRiday June 19

Week 4, Day 3 of Maximal Strength, Phase 2

As noted above, this week is a bit of a mini-deload.

DE Squat Day

Warmup - Stairmaster - 5 minutes; dynamic stretching, foam rolling

Close Stance Box Squat - 2" below parallel
10X45
5X75
5X95
5X125
5X135
5X165
5X195
5X225 - belt
255X2 - 8 sets (62% of 1 rep max) - belt
265x2 - 3 sets - belt

Seated Good Mornings
10X45
10X95
10X135
10X185
10X225
10X255 - 3 sets

Good Mornings
10X45
10X95
10X135
10X185 - 3 sets

Hanging Leg Raises
15 for 2 sets

Pull Throughs
10X72
10X84
10X108
10X120 - 3 sets

Lat Pulldowns
8X72
8X84
8X108
8X108

DB Curls
10X30
10X40
10X50
These really bothered my right elbow.

And that was that.

4 weeks to go. I’m not going to think about openers, or if I’ll use the suit for deads, until max test day, which is theoretically on the Wednesday before the meet. I should have started this program one week earlier, but I can’t change that now. I’ll have to advance the test day to one week earlier i.e., at least 10 days out from the meet. If anyone has feedback, I’d appreciate it. Specifically, how far out should maxes be tested, if at all?

Thanks for reading,
John

[/quote]

Hey John - You should post your question on the “Feedback From Meat”

26

[quote]soldog wrote:
cakewalk wrote:

4 weeks to go. I’m not going to think about openers, or if I’ll use the suit for deads, until max test day, which is theoretically on the Wednesday before the meet. I should have started this program one week earlier, but I can’t change that now. I’ll have to advance the test day to one week earlier i.e., at least 10 days out from the meet. If anyone has feedback, I’d appreciate it. Specifically, how far out should maxes be tested, if at all?

Thanks for reading,
John

Hey John - You should post your question on the “Feedback From Meat”

[/quote]

Hey Soldog,

Thanks for that. I did some searches here and on Elite Fitness - you know, ask first, then search. I’ll test maxes about 10-12 days out from the meet. Seems to be what many do.

The weather is finally cooperating, so I’m digging a new garden. It’s getting humid, so I’ll stop soon, go to the gym and do DE bench and rack pulls.

27

Sunday, June 21

Weight 178 pounds

Week 4, Day 4 of Dave Tate’s Maximal Strength, Phase 2

DE Bench Day

Warmup
Facepulls, Pushups, External Shoulder Rotations, 45 Degree Back Raises, Front Planks, Foam Rolling

Barbell Bench
10X45
10X75
5X95
5X125
8X3@135 (approx 65% of 1RM; yes, I’m weak)
3X3@145
3X3@150

Rack Pulls - from about 2 inches below knees
These are not part of the program. I felt that I needed to do some heavy pulling, but not full deads.
10X45
10X135
5X225
5X315
3X405 - new belt on - felt much more solid to push against than the old belt
3X495 - belt
3X495 - belt
1X545 for six singles - belt

Reverse Grip Pressdowns - medium width grip
10X60
10X80
10X100
5X105 - 3 sets

Rear Lat Raises - on pec deck
some warmup sets
10X80 - 3 sets

Chest Supported Rows - Wide grip
10X45
10X70
10X90
10X115
6X135 - 2 sets

That’s all folks. Happy Father’s Day!

John

28

Monday June 22

26 days to the Ottawa meet.

Week 5, Day 1 of Maximal Strength, Phase 2

ME Squat Day

Warmup
Stair Climber, pushing hard - 5 minutes
Foam rolling, dynamic mobility crap, more stretching than normal as I had lots of twinges in the calves, shoulders and biceps after yesterday’s rack pulls.

Medium Stance Box Squat - 2" above parallel
10X45
5X95
5X135
5X165
5X195
3X225 (belt)
3X255 (belt)
3X285 (belt)
3X315 (belt)
3X345 (belt)
3X375 (belt)
2X405 (belt) PR - previous box squat max was 385, but that was to 2 inches below parallel. I didn’t have a spotter for any of these. The 2@405 felt very solid, but I couldn’t have stood back up from a third.

Dumbbell Swings - concentrating on pushing the hips through
8X40
8X65
8X75
8X75

Standing Cable Crunches
12X80
12X100
12X120 - 2 sets
12X130 - 2 sets

45 Degree Back Raises
12
12X25
12X55 - 4 sets

Lat Pulldowns
8X72
8X84
8X108
8X96
6X96

Home to a good meal - lamb korma, steamed asparagus, whole wheat couscous with olive oil and finely chopped parsley, some organically grown strawberries after. The organic ones were cheaper than conventional this week. They were sweet and fragrant.

29

Cake, your suppliments and training look great. Good luck in July.

30

[quote]cakewalk wrote:
Monday June 22

26 days to the Ottawa meet.

Week 5, Day 1 of Maximal Strength, Phase 2

ME Squat Day

Warmup
Stair Climber, pushing hard - 5 minutes
Foam rolling, dynamic mobility crap, more stretching than normal as I had lots of twinges in the calves, shoulders and biceps after yesterday’s rack pulls.

Medium Stance Box Squat - 2" above parallel
10X45
5X95
5X135
5X165
5X195
3X225 (belt)
3X255 (belt)
3X285 (belt)
3X315 (belt)
3X345 (belt)
3X375 (belt)
2X405 (belt) PR - previous box squat max was 385, but that was to 2 inches below parallel. I didn’t have a spotter for any of these. The 2@405 felt very solid, but I couldn’t have stood back up from a third.

Dumbbell Swings - concentrating on pushing the hips through
8X40
8X65
8X75
8X75

Standing Cable Crunches
12X80
12X100
12X120 - 2 sets
12X130 - 2 sets

45 Degree Back Raises
12
12X25
12X55 - 4 sets

Lat Pulldowns
8X72
8X84
8X108
8X96
6X96

Home to a good meal - lamb korma, steamed asparagus, whole wheat couscous with olive oil and finely chopped parsley, some organically grown strawberries after. The organic ones were cheaper than conventional this week. They were sweet and fragrant.

[/quote]

Sorry I haven’t been over here before. That is a lot of volume in the squats. Question. What are the dumbbell swings you’re doing? Btw, that’s some good eating. Good luck with your first meet.

31

[quote]ecogenx wrote:
Cake, your suppliments and training look great. Good luck in July.[/quote]

Hey eco,

Thanks for the good wishes.

John

32

[quote]hel320 wrote:
cakewalk wrote:
Monday June 22

26 days to the Ottawa meet.

Week 5, Day 1 of Maximal Strength, Phase 2

ME Squat Day

Warmup
Stair Climber, pushing hard - 5 minutes
Foam rolling, dynamic mobility crap, more stretching than normal as I had lots of twinges in the calves, shoulders and biceps after yesterday’s rack pulls.

Medium Stance Box Squat - 2" above parallel
10X45
5X95
5X135
5X165
5X195
3X225 (belt)
3X255 (belt)
3X285 (belt)
3X315 (belt)
3X345 (belt)
3X375 (belt)
2X405 (belt) PR - previous box squat max was 385, but that was to 2 inches below parallel. I didn’t have a spotter for any of these. The 2@405 felt very solid, but I couldn’t have stood back up from a third.

Dumbbell Swings - concentrating on pushing the hips through
8X40
8X65
8X75
8X75

Standing Cable Crunches
12X80
12X100
12X120 - 2 sets
12X130 - 2 sets

45 Degree Back Raises
12
12X25
12X55 - 4 sets

Lat Pulldowns
8X72
8X84
8X108
8X96
6X96

Home to a good meal - lamb korma, steamed asparagus, whole wheat couscous with olive oil and finely chopped parsley, some organically grown strawberries after. The organic ones were cheaper than conventional this week. They were sweet and fragrant.

Sorry I haven’t been over here before. That is a lot of volume in the squats. Question. What are the dumbbell swings you’re doing? Btw, that’s some good eating. Good luck with your first meet.[/quote]

Hey hel,

Thanks for dropping in. It is a lot of volume. I’m following, pretty much to the letter, a 12-week Dave Tate program “Maximal Strength” that I came across on Berardi’s Precision Nutrition site. I’m curious to see if it will have the desired results - to get stronger. On the ME squat days, you do sets of 5, adding 30 or so pounds each time, until you reach 50%, then sets of 3 until you reach a max.

The dumbbell swings are a substitute for kettlebell swings - I grab one end of the db with both hands, starting from a semi-squat position with the db between my legs, swing it up to overhead as I stand up and push through with my hips, then back down to start position in the squat. By the time I get to the last one I’m gasping like a fish on the riverbank.

Edit: Hel, thanks for the good wishes.

33

Wednesday June 24

Week 5, Day 2 of Maximal Strength, Phase 2

ME Bench Day

Warmup - Facepulls, pushups, scap pushups, 45 degree back raises, external shoulder rotations, foam rolling, dynamic stretching

BB Bench
10X45
10X75
5X95
5X125
3X155
3X185
1X205 PR
0X205

CG Hammer Strength Incline
10X45 per side
10X70
8X80
8X85
8X85
6X85

Hanging Leg Raises - straight legs
2 sets of 15

DB Rows
10X40
10X85
10X110 - 3 sets

HS Decline Press - shoulder width grip
10X45
10X70
8X90
8X90
6X115 PR
4X115 PR

Pull Throughs
10X72
10X84
10X108
10X120 - 3 sets

Some cooldown static stretching. Home to homemade PIZZA - roasted chicken, asparagus, mushrooms, peppers, low-fat havarti, crumbled goat feta, pesto, olive oil - with a thin whole wheat crust. Washed it down with a Mill Street Brewery Tankhouse Ale. Yee haw.

34

[quote]cakewalk wrote:
Wednesday June 24

Week 5, Day 2 of Maximal Strength, Phase 2

ME Bench Day

Warmup - Facepulls, pushups, scap pushups, 45 degree back raises, external shoulder rotations, foam rolling, dynamic stretching

BB Bench
10X45
10X75
5X95
5X125
3X155
3X185
1X205 PR
0X205
…
Some cooldown static stretching. Home to homemade PIZZA - roasted chicken, asparagus, mushrooms, peppers, low-fat havarti, crumbled goat feta, pesto, olive oil - with a thin whole wheat crust. Washed it down with a Mill Street Brewery Tankhouse Ale. Yee haw.[/quote]

Hey congrats on the Bench PR!

re: the Mill Street Brewery Tankhouse Ale - you are a man with good taste, Sir!

35

[quote]soldog wrote:
cakewalk wrote:

BB Bench
10X45
10X75
5X95
5X125
3X155
3X185
1X205 PR
0X205
…
Some cooldown static stretching. Home to homemade PIZZA - roasted chicken, asparagus, mushrooms, peppers, low-fat havarti, crumbled goat feta, pesto, olive oil - with a thin whole wheat crust. Washed it down with a Mill Street Brewery Tankhouse Ale. Yee haw.

Hey congrats on the Bench PR!

re: the Mill Street Brewery Tankhouse Ale - you are a man with good taste, Sir![/quote]

Thanks Soldog. Mill Street has a few good brews. The brew pub is in the Distillery District of Toronto, but the new production brewery is about a 10 minute walk from my house.

36

Friday June 26

Week 5, Day 3 of Maximal Strength, Phase 2

DE Squat Day

Warmup - 5 minutes Stairmaster, pushing hard; foam rolling; dynamic crapola

Low Box Squats - 2" below parallel
10X45
5X65
5X95
5X125
5X155
5X185
5X215
2X260 - 6 sets (64%)
2X285 (70%)
1X305 (75%)
1X315 (78%)

Good Mornings
10X45
10X135
5X185
5X225
5X255

Standing Cable Crunches (Abs)
10X80
15X120 - 2 sets

45 Degree Back Raises
10XBW
10X25 plate
10X55 DB
10X65 DB - 3 sets

Leg Press
3 light sets of 20 reps

Seated Calf Raises
12X1 plate
12X2 plates
12X3 plates
10X4 plates
10X4 plates

I sipped my usual pre, during and post-workout drink of waxy maize, 10 grams leucine and 20 grams whey isolate. Then home to Moroccan style lamb, whole wheat couscous with olive oil and chopped mint, a big sliced tomato with finely chopped red onion. Washed it down with a Steam Whistle pilsner. Did I mention that I love to cook? and eat well, but not too much? and enjoy an occasional good beer?

37

Sunday June 28

Weight: 178
3 weeks out from my first PL meet, so one more week on this program, then deload, test to my openers and then just chill.

Week 5, Day 4 of Maximal Strength, Phase 2

DE Bench Day

Warmup
Facepulls, Pushups, External Shoulder Rotations, 45 Degree Back Raises, Front Planks, Foam Rolling,
A bunch of shoulder and arm prehab movements using a purple jumpstretch band - want to stay ahead of the twinges and inflammation

DE Bench - focused on form - getting properly set up before every set, staying tight, pausing on the chest for a count of “one thousand and one” and exploding up and a little back toward the head. The program calls for working up to 50% of 1 RM, doing 8 sets of 3 at that weight. If you still have more in you, then add weight and keep doing sets of 3 until the bar speed slows. So, that’s what I did:
10X45
10X75
5X105
3X135 - 8 sets (put on tight wrist wraps - these really save my arthritic thumbs, for some reason)
3X155
3X165
3X175

Rear Lat Raises w/DB
10X12 - 3 sets

Seated Rows w wide grip
10X40
10X70
10X100
10X120
10X120

Tricep Fat Rope Pushdowns
20X80 - for many sets, gripping the ends of the rope and flaring out at the bottom
8X100 - 3 sets
8X115

HS Decline
10X45 per side
10X90 per side
6X115 per side
6X115 per side

38

Wednesday July 1

16 days to the Ottawa meet. I should have done this training day on Monday, but life intervened.

Week 6, Day 1 of Maximal Strength, Phase 2

ME Squat Day

Warmup
Stair Climber, pushing hard - 5 minutes; dynamic mobility, foam rolling

ME Squats
This was supposed to be the final day of high box squats, but I decided that, for my own peace of mind - to reassure myself that I’m on track for the meet - I needed to get back to good ol’ squatting to depth - no box. I also needed to get better at using the Metal suit. Here’s how it went:
10X45
10X75
5X105
5X135
5X165
5X195
5X225
3X255 - belt
3X285 - belt
3X315 - belt
3X345 - belt
1X375 - suit, straps up, belt - I just saved myself from pitching forward headfirst by torquing myself back to upright as I came out of the hole. The forward push from the suit surprised me again. I then spent some time getting the suit pulled on better. I probably looked like the masturbating bear, pawing at my crotch in front of the squat rack.
3X315 - suit, straps up, belt, knee sleeves (not wraps) - decided to retreat from the headlong rush to disaster, and get more familiar with the suit
3X345 - suit, straps up, belt, knee sleeves
3X375 - suit, straps up, belt, wraps
3X405 - PR - suit, straps up, belt, wraps - One of my gym buds was watching this set. He said that my form was excellent, depth was good, that I looked confident and that I made it look easy. I feel like I’m starting to understand the suit - I have to consciously sit back and trust that my hamstrings and glutes, and the suit, will do their job.

Side and Rear Delt Raises w/DBs
8X15 - 3 sets

Pull Throughs
8X120 - 3 sets

Hanging Leg Raises - with straight legs
15 - 2 sets

Lat Pull Downs
8X72
8X84
8X108
8X108

Static stretching for 8 minutes or so.

39

[quote]cakewalk wrote:
Wednesday July 1

…
3X375 - suit, straps up, belt, wraps
3X405 - PR - suit, straps up, belt, wraps - One of my gym buds was watching this set. He said that my form was excellent, depth was good, that I looked confident and that I made it look easy. I feel like I’m starting to understand the suit - I have to consciously sit back and trust that my hamstrings and glutes, and the suit, will do their job.

…

[/quote]

Hey - congrats on the 3x405 PR! You think that will be your squat opener?

40

[quote]soldog wrote:
cakewalk wrote:
Wednesday July 1

…
3X375 - suit, straps up, belt, wraps
3X405 - PR - suit, straps up, belt, wraps - One of my gym buds was watching this set. He said that my form was excellent, depth was good, that I looked confident and that I made it look easy. I feel like I’m starting to understand the suit - I have to consciously sit back and trust that my hamstrings and glutes, and the suit, will do their job.

…

Hey - congrats on the 3x405 PR! You think that will be your squat opener?[/quote]

Thanks Soldog. Honestly, I’m not sure yet. My bud thought that I should open lower, at about 375 to 385, to show the judges that I can easily hit depth, then go to 415 or 425, then ???. Well, something stupid for my 3rd attempt, I guess.