Thanks for the question Bunny and the responses from everyone.
I am also new to a PL meet, so this was very helpful for my first attempt in November.
To all the experienced PLs, keep the advice coming, we all read your posts.
mday
Thanks for the info Skid and Zomb!
At this point, we are going to be “judges” of each other for each of the lifts. The owner of the gym started going a little crazy yesterday when we were discussing it… he wanted to post fliers for more people to compete, have a guest appearance of some kind etc etc…
I told him not to go crazy, this was just a competition I was going to have with myself.
Maybe afterwards I said a good idea would be to have a competition between the local gyms… we have 3-4 gyms in the local area. Have a rep from each weight class, pick a gym, and have some fun.
There are some pretty big and strong dudes (and dudettes) in this town… probably get my ass kicked.
This thing seems to be taking on a life of its own.
Really sore from my hockey game the night before… lots of grinding in the corners. Couldn’t let the young guys get the best of me. Got 2 points, goal and an assist
Yesterday- SHOULDERS/ BICEPS/ ABS
STANDING BARBELL PRESS
135X12
135X12
155X7
175X5
195X3
205X2- no rest-drop set 135x5
weights seem heavy today
SIDE DUMBELL RAISE
25X15
35X10
45X7
50X6- drop set no rest 20x11
LYING PRONE REAR DUMBELL RAISE
25X15
30X12
35X9
40X6
these are awesome- very strict!
HANG CLEANS (FIRST TIME EVER DOING THESE)
135X10
155X8
175X6
195X4- no rest drop set 135x5
sucking wind after these puppies
BARBELL SHRUGS
225X15
315X4 (sweating like a pig, grip slipping)
315x7 (with straps)
405x6 (straps)
495x3 PR! (straps)
speaking to owner about getting chalk
STANDING DUMBELL CURLS
40X12
50X7
55X6
60X5
65X4
DUMBELL PREACHER CURLS
30X10
35X8
40X5
45X4
DUMBELL HAMMER CURLS
30X9
40X6
45X6
50X5- no rest drop set 30x6
DOUBLE BICEP POSE CABLE CURLS
30XLOTS
40X9
50X9
60X6
I know these are a “foo foo” exercise, but, I get a good pump… lol
TRI-SET WITH NO REST BETWEEN SETS OF ROPE CABLE CRUNCHES/ SLANT BOARD REVERSE CRUNCH AND/ PLANKS.
4 SETS TOTAL (ROPE CRUNCH WEIGHTS 60-80-100-120LBS) ALL OTHERS BW- ALL SETS DONE TO FAILURE. ABS ARE SMOKED!!
I am supposed to do legs (squat) today, but I am really sore from the hockey game… and my abs are killing me from yesterday. I will probably do them later tonight after work… get the lactic acid moving.
Weighed myself today… 267 lbs.
I was hoping to be 260 by this point, but I am not too dissapointed. I know I have put on some good muscle, so we will call it a draw for now… lol.
Gotta go to work… over and out!
Looks like your enthusiasm is infectious, Bunny – nice that the gym owner appreciates that. And that Soldog has had his own influence with those hang cleans. Abs and biceps must all be smoked after that session.
You are down about 11 pounds in a month-and-a-half, right? I think that’s excellent.
[quote]bunny7568 wrote:
Weighed myself today… 267 lbs.
I was hoping to be 260 by this point, but I am not too dissapointed. I know I have put on some good muscle, so we will call it a draw for now… lol.
Gotta go to work… over and out!
[/quote]
Man - with the weight you are throwing around dropping much faster than you are wouldn’t be wise. Also remember in your first post you said you were stuck at 275 - well not any more…
[quote]soldog wrote:
bunny7568 wrote:
Weighed myself today… 267 lbs.
I was hoping to be 260 by this point, but I am not too dissapointed. I know I have put on some good muscle, so we will call it a draw for now… lol.
Gotta go to work… over and out!
Man - with the weight you are throwing around dropping much faster than you are wouldn’t be wise. Also remember in your first post you said you were stuck at 275 - well not any more…[/quote]
HAPPY FATHER’S DAY TO ALL!
As I sit here munching steak and eggs that have been prepared for me by my loving family…
You are right, in the first post and at the start of my journey I was uneducated… I still am, but I am learning more everyday, and I have all of you to thank for that.
I am not so fixated on the scale anymore… I go by how I feel, the way my clothes fit (or don’t fit) and the mirror as I scrutinize myself while brushing my teeth in the morn.
I took the last 2 days off… give my body a break… and too busy at work to sneak off to the gym. I will be doing legs today (at work gym), so I will not be going as heavy as usual as they don’t have the weight or the proper equipment. Nevertheless, I will still get a good workout in. I will post more later tonight when I get home.
Have a good day everyone!
PS- Soldog… thanks for the vote of confidence re- T-Alpha!
PPS- here is my eldest… Mini-Zilla swearing in ceremony (Army) as of June 12th!
Too busy at work today… did not get a chance to train. Piss me off.
3 days off… at least my body will be well rested for when I punish it tomorrow.
Looks like you are on the verge of a new outlook Eco… once you start this new job I think you are going to explode…
thanks for your kind input bunny-eco
Ended up being a quick training session today… called into work early.
Supoposed to be Quads and Calves… just did Quads… as follows;
SQUAT
BAR X LOTS- WARMUP
135X10 (nice and slow- deep)
225X10 (nice and slow- deep)
315X7 (nice and slow- deep)
405x3 (concentrate on form)
405x2
425x1 (nice and deep- not max- just from)
315x5 (30 seconds rest approx.)
225x5 (60 seconds rest approx.)
135x10 (60 seconds rest approx.)
barx25 (60 seconds rest approx.)
barx20
sucking wind- who needs cardio!
Entire workout under 25 minutes total.
Great session, Bunny! That second half back down took guts.
WOW Helluva workout Bunny!
You’re gonna grow off that one Bunny!
Your training is awesome. I’m a little taller than you but we weigh about the same. A while back I bought an ab roller and it worth every penny. Might want to check it out. Then you can graduate to a bb with weights. I’ll never see a 6-pack except in the fridge but this will get your attention especially pause reps. Good Luck.
Yep… feeling the buttocks/ hips and quads today, nice and sore… the good kind of pain.
Funny you should mention that Ab roller Barry… the gym just bought one, little wheel thingy with handles… right?
Buddy of mine said the same thing, he has been using one at home and said it works.
I have fooled around with one before, but have never incorporated it into my training.
I don’t have a 6 pack either… just a keg… lol!
JUNE 17th Training
At the gym at work, midnight work-out… after a long hard day. This gym is better than nothing I guess. Found it hard to get the juices flowing, but here are the results.
CHEST/ TRICEPS and ABS
INCLINE BARBELL PRESS
135xlots
225x8
245x5
265x2
275x1
285x1- drop set no rest 225x6 (PR!!)
SMITH MACHINE FLAT BENCH
135X20
225X12
295X4
315X2- drop set no rest 225x10
DIPS
bwx8
bwx8
bwx7
bwx6
DUMBELL FLAT BENCH
90X10
90X8
90X6
90X6
(dumbells only go to 90lbs @ work)
FLAT BENCH DUMBELL FLIES
35X12
45X8
50X7
60X5
60X5
ROPE CABLE SKULL CRUSHERS -SUPERSETTED- WITH REVERSE GRIP TRICEP PUSHDOWNS
100X15–80X12
120X9–100X9
140X7–120X7
160X5–140X5
DUMBELL TATES
45X10 (four sets of ten)
Then, just for fun… tried to do some more dips(triceps)- almost lost some teeth!
I get up there, arms extended, down nice and slow, back up for one… on the way back down, tris said “Sorry bucko, we’ve had enough” and just quit on me. Caught the support bar at the back across the forehead. Pretty funny… wish I had a video.
So, to punish the tris for being wussies… I then did 5 reps of negative dips… lowering myself nice and slow… this time with my feet ready in case they went AWOL on me again.
ABS
crunches, bicycles, hanging leg raise, planks, weighted side bends… buncha stuff. Did not count reps or sets… tired at this point and bunch of people in the gym blabbing away to me.
And that is all she wrote!
I have not been posting my diet as of late, because I am lazy. Suffice to say, averages out to 2400-2900 daily, still need to increase my protein (250-300 grams daily current) and carbs between 120-150 daily… still too high.
Really busy at work, some “life” problems with the kids (one in particular)… so my mind has been off the game lately.
I think that will change shortly, as my patience and “being nice” has diminished…
Game on…
Bunny,
Good work on the squat workout! I will pass this along to you as it may help.
At my gym I sometimes train with a world record powerlifter, since he’s got freaky strength he also has access to the best trainers in the world. Anyhow, he really knows his stuff. . .
One thing I asked him about why my squats were week. He said I needed to get my abdominal strength up as that helps your back from leaning too far forward. So I’m going to have to get my ab work going.
The other area pertains to shoulder work and incline bench. He said that for safety reasons not to do incline above 15 degrees so that it doesn’t put excess stress on the shoulder.
Then lastly, shoulder work he says is dangerous with a barbell. the only press he recommends is dumbbell press with palms facing in or shoulder raises with full range of motion all the way to the top vertical of your head.
So I switched my exercises, I’ve never had a shoulder injury but from what I’ve heard I don’t want one. Anyhow, I pass that along as some helpful tips to keep all us old farts injury free.
I had a pretty crappy day of legs yesterday but that goes with the territory.
As for your life problems with the kid, it’s always hard to know if they need more love or a foot in the ass. As dads it’s hard to know the right balance.
Thanks for the words of wisdom Walleye… I have had enough injuries through the years… the most serious being shoulder related as a matter of fact.
As for the kid (who is actually 19 now)… he has decided that he does not want to, nor does he feel he is required to live by the rules of the house… and society in general.
Thus, much to the chagrin of his mother… he has decided to live elsewhere, allowing him to do what he wants, when he wants, however he wants, with whomever he wants.
He felt that the “rules” were too stringent.
The rules were as folows;
-
Respect your parents and the home.
-
Attend school… or get a job.
-
Clean up after yourself.
-
Do not do drugs, and if you do, do not bring them into the home.
That’s it… 4 rules. Pretty basic, and not too difficult. Oh well, I hope he sees the light some day.
18th June was a scheduled day off, 19th of June was supposed to be back and hams, but I had a hockey game last night and I wanted to be fresh.
We only had one spare player (6 guys not including the goalie)… so it was a pretty taxing game. I got 2 goals and an assist, and amzingly we won the game by a score of 7-5. Feeling it this morning though…
So, doing back and hams today.
Your rules aren’t overbearing in the least. I think what he’s going through is what most males go through. I haven’t been through that phase as a parent yet, but I’m sure your son will come back.
I’m doing cardio today. Yeah! Not!
Just reading over your blogs and profile. I have the same problem with goal setting and burning out or getting injured after a month or 2. One week my goal is wanting to bench 450 then the next week its cutting up. Or I try to lift to much and injure my knee. I just roll with it. Good to find some one else with this problem.
Goals such as benching 450 and cutting up are not necessarily contradictory. P/L and strongman don’t have to be mutually exclusive pursuits, either.
What youse guys need to settle on is HOW to get there.
For you ecogenx, I would go to EliteFTs and get Jim Wendler’s 3 day a week training book. He’s gotten bull strong working out three days per week and written a manual about it. Training only three days per week allows sufficient recovery such that injury becomes less likely.
Bunny, when hockey season is over, your P/L strongman buddy ought to be able to move you towards your intended goals pretty fast. I don’t think you can do both hockey and the other stuff effectively, though your capacity for activity is astounding to me. Whatever happened with that guy anyway?
[quote]skidmark wrote:
Bunny, when hockey season is over, your P/L strongman buddy ought to be able to move you towards your intended goals pretty fast. I don’t think you can do both hockey and the other stuff effectively, though your capacity for activity is astounding to me. Whatever happened with that guy anyway?[/quote]
He has been busy at work, our (my) shift schedule is currently opposite his… and he is helping coach his son’s football team 3-4 nights a week in a town about 45 minutes drive away.
My shift changes again in another 2 weeks, so hopefully we will be able to work something out. I have been by his house, and have seen some of the stuff he has… tires, chin up bars, a big metal thing that looks like a yoke, rocks, sledge hammers, a big farm wagon with a rope attached and various other interesting things.
Once I get to know him better, perhaps he will allow/ offer me to work out on his property in his absence. I seen that stuff, and I was chomping at the bit to play…
Todays training…
BACK/ HAMS/ CALVES
DEADLIFTS (CONVENTIONAL)
135XLOTS
225X10
315X6
405X2
475X0----&*^%! GRIP!
475X1---- USED STRAPS
500X0---- %$#@!- NO PR TODAY…
went as far as I could, no straps. Pissed off, tried 500- wasn’t to be today
DEADLIFTS (SUMO STYLE- FIRST TIME TRYING THEM EVER)
315X5
315X5
315X5
** felt weird, don’t know if I like them yet**
RACK PULLS- APPROX 8 INCHES OFF FLOOR
405X5
475X0- NOW I’M PISSED OFF…
475X2- USED STRAPS
480X1- F%$#! YOU DEADLIFT GODS (USED STRAPS)!!!
SUPPORTED WIDE GRIP T-BAR ROWS
135X11
180X7
215X4
225X4
135X8
DUMBELL ROWS
100X5
110X8
120X7
130X5
STIFF ARM CABLE PULLDOWNS
50XLOTS
70X9
90X5
100X3
Then for some fun, tried some close grip and wide grip chins… close grip 3 sets (3, 3, 2 pretty sad) but my back and grip was toasted.
Wide grip chins for 2 sets (2,2)… enough of that silliness.
Supposed to do Hammies… scrapped that idea. Felt drained today… perhaps from the hockey game last night. I think I gave the Hams a good going over with the DL’s though… I hope.