Coming Back From the Dead

Training Over 35 Lifter
41

FUCKFUCKFUCKFUCKFUCKFUCK

Went in today for my scheduled session with Toby. Was informed Toby didn’t work there anymore. Got lots of apologies for not calling me in advance. This is the third scheduled session these assholes have screwed up and I can’t take it. Head trainer swore on a stack of bibles he’d train me tomorrow and get me a couple more free sessions. We’ll see.

Bench
45 x 10
85 x 10
95 x 10
115 x 5 . x 5
85 x 10 . x 10 . x 10

Pulldown
70 x 12
80 x 10
90 x 10
100 x 10 . x 10 . x 10

DB side raise
10 x 10 . x 10
15 x 5 . x 5 . x 5 . x 5

OH Press
65 x 10
75 x 5 . x 4
65 x 8

Tri Pressdown
40 x 10
50 x 8 . x 8 . x 8

42

Cav, have you ever read Jason Ferruggia’s pdf book called “Mass Buidling Sins?”

43

Umm, Kairiki . . . Ferruggia’s book doesn’t tell you anything about how to train or eat. It’s just a promo piece to sell his program. I’ve spent money on similar stuff before and none of it really helped me. It looks like I already know pretty much of what he’s going to say.

My log Hard Work contains the last year of training. If you know of anything that I’m doing wrong, please just come out and say it.

44

Cav, you must realize that genetics play a huge role in this sport. You work tremendously hard and have for many years. But you’ll never be a top-tier lifter. Neither will I. You have to accept it and just focus on your own progress, which is almost always a “two steps forward, one step back” type of prospect, like anything in life.

You have to stop comparing yourself to others and getting so down. I don’t think it’s healthy for you. There is no magic elixir or program out there. But there should be the realization that you’re loads ahead of where you would be if you were sitting on a couch. And I don’t think anyone in this forum gives a shit about how much anyone else lifts. If that were the case, none of the men here would ever even glance at my log. It’s the journey that’s interesting to follow.

45

Amen, it the journey not the destination. I SEE the progress and the hard work and thats the common bond Cav.

46

[quote]kpsnap wrote:
Cav, you must realize that genetics play a huge role in this sport. You work tremendously hard and have for many years. But you’ll never be a top-tier lifter. Neither will I. [/quote]

This from a lady who’s set numerous state records?

[quote]You have to accept it and just focus on your own progress, which is almost always a “two steps forward, one step back” type of prospect, like anything in life.

You have to stop comparing yourself to others and getting so down. I don’t think it’s healthy for you. There is no magic elixir or program out there. But there should be the realization that you’re loads ahead of where you would be if you were sitting on a couch. And I don’t think anyone in this forum gives a shit about how much anyone else lifts. If that were the case, none of the men here would ever even glance at my log. It’s the journey that’s interesting to follow.

[/quote]

I’ll agree my life would be way different if I never hit the iron. I have my father’s genetics - I swear, I look exactly like him, it’s really really creepy to look in the mirror and see someone else look back - and he was in awful shape. The last time we were together, I hugged him and was shocked at how frail he was. And I wasn’t close to the strength I have now. I’m definitely stronger than my brother and nephew.

Have to disagree with you on one point, the others here do compare to other people. If you’re stronger, the comparison is pleasing. You compare yourself - remember how you’re reluctant to enter the nationals.

[quote]dude wrote:
Amen, it the journey not the destination. I SEE the progress and the hard work and thats the common bond Cav.[/quote]

When a friend tells me he sees progress, it MUST be there and I must look for it.

Eating hearty, got good night’s sleep, feeling better. I hate depression. Don’t let anyone tell you depression is insignificant. It’s a KILLER, and you have to fight it horribly.

47

Well, this sure knocked out my funk . . .

Had a hell of an appetite for the past few days and ate like no tomorrow. Today my muscles felt really full. Bodyweight went up a pound and half.

Had my first training session with Randy. He on time and raring to go. Covered squats, sort of. First he checked my form with no weight. Was very impressed. So he gave me a pair of 30 lb DBs and had me hold them at shoulder level. My arms complained, but knocked out 10 reps.

Then he handed me a 35 lb kettlebell and had me perch it on one shoulder. Ten reps. Then 10 reps on the other shoulder. Arms shaking, could barely control it. He switched to 20 lb KB and I did more squats.

Then gave me a 20 lb bar and I did front squats, 10 reps. Made me use a 2 finger grip. Hard keeping elbows up, otherwise piece of cake.
45 lb bar, 10 reps.
65 lb, 8 reps
75 lb, 5 reps
85 lb, 3 reps
95 lb, 1 rep

Call . . . police . . . someone . . . pumping . . . oxygen . . . out of . . . the gym.

All of this in less than half an hour.

He said I worked really hard . . . and he rarely gives out compliments. He’s a sadist. I think I like him.

BONUS: I got to watch some doofus doing 135 lb barbell squats . . . on a bosu ball.

48

I think I mentioned my sister finally published her first novel, a really good murder mystery. Anyway, it’s just been nominated by the Left Coast Crime writer’s group for best first mystery novel. Awards announced late March.

49

Session sounded intense keep on plugging broheim and dont be so hard on yourself, we all recognize your hard work (pun intended) and effort.

50

[quote]MattyXL wrote:
Session sounded intense keep on plugging broheim and dont be so hard on yourself, we all recognize your hard work (pun intended) and effort.[/quote]

X2. Great work today!

51

Does your trainer(s) set up your whoile template for you or do you and you tell them its “leg” day and then they take over?

Just curious is all.

52

Matty, thanks a lot. It’s funny, but this session completely knocked out my funk. Felt great afterwards . . . still feel great. Something about a balls-to-the-wall that really jolted me.

Gborlase, thanks!

Fischer, I had signed up with one trainer, and after 3 sessions he was gone. Now this guy is taking over, think they’ll offer me a couple more sessions free to make up for the crappy scheduling.

This was the very first session with Randy. No template as of yet. I told them that I was interested in powerlifting, want to enter more contests, need to get bigger and stronger. So first thing he has to check my form and see where I am. Randy said that this session was to shock me with stuff I hadn’t done or done in a long while in order to jolt body into responding. Next week will be doing deadlift stuff. And kettlebell swinging!

53

[quote]cavalier wrote:
I think I mentioned my sister finally published her first novel, a really good murder mystery. Anyway, it’s just been nominated by the Left Coast Crime writer’s group for best first mystery novel. Awards announced late March.[/quote]

I used to inhale mystery novels and stuff of that genre. That’s a tremendous accomplishment by your sister whether she wins or not. How long has she been a writer (full-time)? If I may ask -title of the book?

54

[quote]cavalier wrote:
This was the very first session with Randy. No template as of yet. I told them that I was interested in powerlifting, want to enter more contests, need to get bigger and stronger. So first thing he has to check my form and see where I am. Randy said that this session was to shock me with stuff I hadn’t done or done in a long while in order to jolt body into responding. Next week will be doing deadlift stuff. And kettlebell swinging![/quote]

I know pretty much everyone does the “powerlifts” in this forum including myself. But don’t forget that the bigger goal is to do what you enjoy, and leaves you feeling better at the end of the session than before.

55

Punnyguy, thanks very much. I sent you a PM about the book. Get a copy, I’m sure you’ll like it.

A few days ago I did bench in bodybuilding style - slow, stretching, medium hi reps. Had a whale of an appetite, ate all the protein I could, and couple days later my pecs were good and swollen. Thrilled by this, so decided to do today’s workout the same way. Every single rep is slow, controlled, paused, stretching, and squeezing at top:

DB curl
10 x 12
15 x 10 . x 10 . x 10 . x 10

Bench
95 x 10 . x 10
85 x 10 . x 10
95 x 10

Cable row
90 x 10 . x 10 . x 10

Triceps rope extension
50 x 10 . x 10
40 x 10 . x 10 . x 10

DB side raise
10 x 10 . x 10 . x 10

Face pull
40 x 12
50 x 10
60 x 10
70 x 10 . x 10

really going up on face pulls, must be hitting beginner’s gains on upper back

56

Bleahhh.

Been sick for the past few days. At first thought it was just anxiety over work. But then totally lost my appetite. Laid in bed. Some unpleasant trips to the toilet. Think it was the flu.

Getting a little better, still weak. Cancelled tomorrow’s session and rescheduled for next week. If I’m doing a killer deadlift routine, I need to be at my best.

57

Well, that was a hell of a way to do a deload. Definitely had the flu, spent several days in bed with no appetite, trips to the bathroom (don’t ask). Finally over, and spent the next 2 days eating to get it back.

Today first trip back to gym. Been a while since did squats, so made it a squat / lower body day. Got plenty of food in me first, workout went quite well:

Squats
95 x 10
135 x 6 . x 5
155 x 5

Leg Press
180 x 12
230 x 10 . x 10
250 x 10

Seated Row
100 x 8 . x 8 . x 8

Leg Curl
110 x 10 . x 10 . x 10

OK folks, now here’s where it gets weird.

One of the gym staff, think his name is Steve, was working out. He was doing squats, I was doing my extreme sumo deadlifts. That’s where I use no plate bigger than 25, so bar is low like a deficit. Also I spread feet wide, out to the plates. Purpose is to work hips for lowest position in squat. I’ve been amazed how fast I got strong on these things.

Steve, being the friendly gym employee, struck up a conversation with me. Turns out he used to compete in powerlifting but gave it up after getting injured. This squat session was his first in ages, so he was taking it easy. (Turns out his idea of “easy” was half squats with 500 lbs. No belt, no wraps, zilch.) We were working out next to each other.

Extreme Sumo DL
95 x 10
145 x 10

I had expected to stay at that weight - it’s just an assistance exercise - but Steve was impressed and urged me to go higher. He said 145 was so easy for me. OK, fine.

195 x 6

This was the max I’d take this exercise before, and was happy. But Steve insisted I take it higher, that I could handle it. How could I say no?

245 x 2

Bear in mind this is the weight I use for normal DL. I can’t help thinking I can get the bar just a bit higher if I concentrate more. So I decide to do another. Steve’s really excited, and you guessed it, demanded I add another 10 to each side. OK, got bar loaded to 265, set feet wide, grab hard, PULL, and . . .

well, it got off the floor, Came back a moment later. A bit disappointing. Nonetheless, Steve is telling me how incredible it was (his word) given the leverage, and if he were training me, he’d have me DL’ing 400 in two months. Seriously.

And nothing in my body went snap, crackle, or pop. Definitely a good session.

58

Sounds like a great gym you have there at the new place, now that you’ve figured out the good staff and getting some solid training help.

59

Awesome on the DL. Maybe sumo would serve you better than conventional? Also feet to plates is quite impressive. Would love to see a vid of your sumo pulls sometime, Cav.

60

Gborlase, it’s a nice gym. This particular guy isn’t training me, but he certainly seems eager for it. I don’t think they get too many people coming in saying they want powerlifting.

Snap, thanks. Remember, this was intended to be an assistance exercise for the low part of my squat, that’s why I exaggerate the style. However, if can transfer it to a real sumo DL, that would be fine. To be honest, I feel a bit like a stork with my long legs in regular DL. A vid? But I’m so shy . . .