Baking A New Cake

Training Over 35 Lifter
121

Friday The 13th

Weight - 180

The warmup was quick - facepulls, pushups, plank holds.

Bench
bar X 20
75 X 10
105 X 10
135 X 2 - 6 sets
165 X 2
185 X 1, 1

DB Bench Low Incline
30 X 12
45 X 12
60 X 10

Hanging Leg Raises - shins to the bar
7, 6, 6, 4, 4

Lat Pulldowns/DB Squat and Press superset - 8 minutes with no pauses
6 X 108 lb lat pulldowns, medium grip followed immediately by
6 X 35 lb db squat and press
I liked doing these so much last Saturday, I thought I’d try for 3 minutes longer.

Pec Deck Flies
I hadn’t used this machine, or done flies of any kind, in a long time. I’m still feeling the after-effect.
10 X 72
10 X 96
10 X 108 - 2 sets

Treadmill - 15 minutes
fast walking - 3.5 mph on a 6 degree incline

That was it. I’m on deload week leading up to next Saturday’s meet. I’ll do a light workout on Tuesday, some swimming and walking.

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Tuesday August 17

Weight 179
4 days to PL Meet

This was the last light training day before the meet.

Warmup - facepulls, pushups, plank holds. Foam rolling.

Deadlifts
135 X 10
185 X 10
225 X 10
255 X 5

Seated Shoulder Press - Machine
4 sets X 12

Squats
Bar X 20
135 X 10 - fast
225 X 10 - fast

Pullups - medium grip
6, 6, 5, 4

Pushups - wide w light band resistance (across back)
30, 25, 20

That was it at the gym. 45 minutes fast walking later in the evening.

I’m pretty stoked for the meet. My son will help me and Mrs. Cake will videotape.

The planned lifts are:
DL 465, 485, 505; Squat 405, 430, 455; Bench 185, 195, 205

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White lights! you’ve some good numbers there.

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[quote]soldog wrote:
White lights! you’ve some good numbers there.[/quote]

Thanks SD. Let’s see how it plays out in front of 3 steely-eyed judges. I’m feeling confident, but not cocky.

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We’ll see you on Saturday.

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Saturday August 21

Niagara Open PL Meet - St. Catherines Ontario
The meet was to IPF rules.

Weight 179 lb
Category Masters II - 57 years

This was my second time competing. The first was July 2009 in Ottawa.

The meet venue was very good and the club’s event organization was stellar. They put on this annual event and the provincial championship and they are super organized. I’m thankful for the volunteer efforts that allow us the opportunity to lift and be judged by qualified people, in front of an appreciative crowd.

Warmup
I pulled a real bonehead move while warming up for squat. My opener was going to be 407, so my last warmup was 385 for 1, about 6 or 8 minutes before my lift. Well, I went down but lost my balance at the bottom and dumped the weight behind me. The noise was LOUD - steel plates on a wood platform. Awesome. Other lifters rushed to help, but I sure felt like a complete horse’s ass. I must have been more shaken up than I thought, as I mis-wrapped my right knee before my first lift and it unravelled in the middle of the descent. The spotter behind me was very positive - he told me “Just deal with it. You’ve got this.” Completed the lift, but apparently I didn’t hit depth.

Anyway, here’s how it went

Squat - squat suit, knee wraps, belt
1st attempt - 185 kg/407 lb - 2 reds (depth) - no lift
2nd attempt - 185 kg/407 lb - 2 whites - good
3rd attempt - 192.5 kg/424 lb - 2 whites - good - 21 lb meet PR

Bench - singlet, wrist wraps
1st attempt - 85 kg/187 lb - 3 reds - didn’t wait for Press command - no lift
2nd attempt - 85 kg/187 lb - 3 whites - good lift - 11 lb meet PR.
3rd attempt - 87.5 kg/193 lb - 3 reds - the ref warned me to keep my heels down before I started. Once again, I forgot to wait for the Press command - started pressing, realized I hadn’t heard “press”, brought the bar back to my chest, not sure if the ref finally said “press” but thought I should at least try. The spotters took it. No lift.

Deadlift - squat suit, belt
1st attempt - 220 kg/485 lb - 3 whites - good lift
2nd attempt - 225 kg/496 lb - 3 whites - good lift - 33 lb meet PR
3rd attempt - 230 kg/507 lb - got this to my knees, saw stars and put the weight down - 3 reds - no lift

Meet Total 502.5 kg / 1107 lb - 65 lb meet total PR

As usual, I learned a lot from my screwups, things that I will apply in future meets. I have to give a HUGE thanks to my son for being my coach and helper for the day, and to my wife for sitting through the meet and videotaping. I’m really grateful for their support and interest.

Vids will be up in the next day or so. Next meet is October 30th.

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That sounds like a great meet. Overcoming adversity is a huge part of the fun, in my opinion. PR’s on all three lifts as well as your total is really awesome. I am looking forward to the videos. Great job,

Jack

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Great job! and a very nice boost to your total

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You did great. I didn’t realise you had the same wrap malfunction that I imagined I was having on my third. I have to say you did awesome particularly considering your mishap in the warmup room. You must have nerves of steel. I think I’d have been shaking for the rest of the day. It was also very nice that your wife was there to watch you.

The results are posted on the Niagara site and you’re qualified for provincials now.

They do run a great meet don’t they? You should have seen the set up and tear down. It went like a well oiled machine except when Frank got stuck behind the platform in the back of the truck for the drive to the hotel. I’ll pass your appreciation on to the rear spotter. Steve spots at most of the meets and is a really great guy.

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[quote]jjackkrash wrote:
That sounds like a great meet. Overcoming adversity is a huge part of the fun, in my opinion. PR’s on all three lifts as well as your total is really awesome. I am looking forward to the videos. Great job,

Jack[/quote]

Thanks Jack. I agree about rising above a problem - we learn a lot more from our mistakes than our successes.

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[quote]soldog wrote:
Great job! and a very nice boost to your total[/quote]

Hey SD. Thanks. Do you have another meet planned?

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[quote]ouroboro_s wrote:
You did great. I didn’t realise you had the same wrap malfunction that I imagined I was having on my third. I have to say you did awesome particularly considering your mishap in the warmup room. You must have nerves of steel. I think I’d have been shaking for the rest of the day. It was also very nice that your wife was there to watch you.

The results are posted on the Niagara site and you’re qualified for provincials now.

They do run a great meet don’t they? You should have seen the set up and tear down. It went like a well oiled machine except when Frank got stuck behind the platform in the back of the truck for the drive to the hotel. I’ll pass your appreciation on to the rear spotter. Steve spots at most of the meets and is a really great guy.[/quote]

Thanks Ouro. It was good to see you and Frank again, even if only briefly. I was watching the warmup room equipment teardown while waiting to deadlift. They were done in five minutes. I was amazed at the warmup room setup - having both a video feed from the platform, and the big screen projection of the lifter order and results, live as they were being recorded and revised. That made it a LOT easier to plan warmup, wrapping etc.

I’d really appreciate your passing my regards to Steve. He was not only a great spotter, but the head cheerleader and motivator. He was excellent.

Regarding the bar dump, my son was the one who got me back to focusing on what I was there to do. I would have been in bad shape without him.

I’ll probably see you in Stoney Creek at the end of October.

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[quote]cakewalk wrote:
Warmup
I pulled a real bonehead move while warming up for squat. My opener was going to be 407, so my last warmup was 385 for 1, about 6 or 8 minutes before my lift. Well, I went down but lost my balance at the bottom and dumped the weight behind me. The noise was LOUD - steel plates on a wood platform. Awesome. [/quote]

That was you! I heard that bang as I was wrapping my knees for my third attempt. It was fairly loud.

Congratulations on some nice PRs.

My day went as well as Ouro’s, then I took off to attend a family function.

Hopefully I’m able to make it to the October meet and I’ll see you there.