Fear Fighter

Training Over 35 Lifter
341

We’ll see. I’m giving it my best shot.

2/25/14

CG Floor Press (Smith Machine):
135 x 10, 225 x 10, 245 x 10, 275 x 10, 315 x 10

One Arm Extensions:
4 sets x 10 reps x 35

Straight Bar Press Downs:
4 x 25 x 115

Reverse Rope Press Downs:
4 x 12 x 95

Kickbacks:
4 x 10 x 30

DB Curls:
4 x 10 x 50

Reverse DB Curls:
4 x 10 x 30

I did not sleep well last night, so there was not a lot of energy this morning. My weight still remains about six to seven pounds over. Because of a crazy work schedule the next couple days, I’m out of the gym until Saturday. In the end, this might give me the rest I need for the second to last bench day.

342

3/1/14

Bench:
Warm Up:
45 x 20, 135 x 10, 185 x 5, 225 x 3, 275 x 1
Titian Fusion Shirt:
365 x 3 (half reps)
385 x 1
405 x 1
455 x 0
Raw:
275 x 1
245 x 3
225 x 5

Low Cable Crossover:
4 sets x 15 reps x 32.5

Svend Press:
4 x 25 x 3 plates

The three days off was great. I had plenty of energy this morning. This was my last heavy workout before the contest on March 15th. Therefore my goal was to hit the weights I want at the meet.

I opened at 385. This was the lightest I have tried with the new shirt. It was perfect. Next I went with 405. Again, I nailed it. the only issue is my left side lagged behind my right a little.

My son was there as a helper today. He recently ruined a tire on his car, which caused me to have to by four brand new ones. As payment, he is my powerlifting second for the next couple of weeks. He and talked about my last lift. I thought about 425. We both had the same idea, though, “Screw it, let’s go for 455. It’s only training.”

For 455 I got it about five inches off the chest and stalled. I needed help the rest of the way.

I think I’m pretty well set. I’ll bench again next Saturday, and just work on my opener.

343

3/2/14

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 475 x 1, 505 x 1, 530 x 0, 495 x 1, 465 x 1, 405 x 1

It was a short one today. I was just working on my three lifts for the meet. My opener is going to be 475. It went up easy, as did 505. 530 went up to my knees, before I lost the grip. I still had enough to get 495 on the next set. My goal is anything over 530. The next DL day will just be my opener.

Also, as of today I am only three pounds over. I still have 12 days before weigh in.

344

Great job with the weight management. Nice bench work. Maybe a 445 is in order. Will be anticipating great results.

345

3/5/14

CG Bench:
45 x 20, 135 x 10, 155 x 10, 185 x 10, 225 x 10, 245 x 10

One Arm Extensions:
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 20 x 30

Rope Push Down:
4 x 20 x 115

Straight Bar Push Down:
4 x 20 x 100

Kickbacks:
4 x 12 x 30

BB Curls:
45 x 20, 65 x 10, 95 x 10, 115 x 10, 125 x 10

Reverse Curls (small bar)
4 x 12 x 50

I’m still three pounds over, with nine days before weigh in. My goal would be to drop seven to eight more. That way I’m safe. I’ve taken the day before the weigh in off work, so that I can manage my weight if things are close.

346

3/6/14

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 405 x 3, 455 x 3, 505 x 1

Paused Squats:
425 x 1
405 x 1
385 x 1

Seated Leg Press:
5 sets x 12 reps x 390

I am so hungry. Each morning I wake up, and think I’ll be down another pound. I still remain three over. It’s very frustrating. Today I just wanted to get loose. I really did not have a bunch of energy.

347

Weight is weird that way and it comes in spurts. Things like hidden salt in foods, etc., can cause water retention.

The week before, salt up 7 days out, start pouring down the water, then cut out salt 3 to 4 days out, keep up the water, then eat 4 whole lemons 36 or so hours out, guzzle some more water, then turn off the spigot. Then watch the water run out like a faucet.

348

Cant wait for you to wreck shop at the meet. Ive been trying to cut weight as well, as I want to comfortably compete in the 220s. I have gotten down to 233, and then for some reason I’m up 2 lbs…frustrating for sure.

349

At only three pounds over you are in great shape Crippler. Cut out all breads next week but eat plenty of steak, chicken, fish, eggs, vegetables. Drink two gallons of water each day starting tomorrow, or as close as you can get. Cut out all water the day of weigh in or after lunch the day before if you are weighing in the morning of the meet.

As close as you are, using the plan above you will make weight easily and should be able to eat your normal portions as long as it is all clean next week which should keep you from losing any strength.

350

With your determination you will absolutely make weight.

351

Thanks guys. I was only two over today. Dave I like your advice, and I am going to employ it. It be safe my goal is to drop five more. I don’t like leaving anything to chance.

3/8/14

Bench Opener:
135 x 10, 185 x 5, 225 x 3, 275 x1, 380 x 1

Treadmill:
30 minutes / 340 calories.

Ok, that was the final bench day. To be honest it was kind of messed up. I first tried 385. I told the spotters (one of which was my son) “I’ll take the bar on three.” Most people think that means 1…2…3 and go. Not today! They gave it to me on 2. This screwed me up right away. I then lowered the bar too high. I kept thinking “my chest has to be here somewhere.” Then felt the bar at my neck. My wrists broke, and I almost crushed myself before they took it.

This pissed me off. I went five pounds lighter, and concentrated on bringing it down toward my belly. I touched, and went up easy.

I’ll take it, but it’s just one more thing to think about. I have to work Sunday, and then a DL opener on Monday.

352

I made weight this morning. Now to keep it off and grab a couple more pounds! Five days to weigh in.

353

3/10/14

Deadlift Opener:
135 x 10, 185 x 3, 225 x 3, 275 x 1, 315 x 1
470

Treadmill:
30 minutes /349 calories

I’m one pound heavier than yesterday. The good news is I’ve taken all, but one day off from work this week. I’m going to drink a ton of water, and add a little more cardio each day.

The 470 opener was easy. Still, doubt creeps into my mind…

354

3/11/14

Treadmill 35 minutes / 467 calories

Light stretching and practice bench press with just the bar.

Stationary Bike 10 minutes / 87 calories

I was at weight again this morning on our cheap ass bathroom scale. At the gym I stepped on the digital scale after my treadmill. I was 2 1/2 over with my cloths on (no shoes). This was after a little water and a protein shake when I woke up. I also drank a little on the treadmill.

I have to work tomorrow (I have to get a new employee straightened out), but I took Thursday off. Weigh in starts Friday afternoon. I’ll have to drive about 250 miles to get there, so it will be a full day. As of now I’m pretty sure I’ll make it. I just don’t want to be one of those guys that have to suck five pounds that day.

355

You are in great shape my friend.

Keep drinking lots of water through midafternoon Thursday. Eat plenty of protein just keep it clean. Cut the water off late Thursday afternoon and don’t drink anything until weigh in. Based on where you are at now you should be able to continue eating straight through. Excellent work.

356

3/13/14

Thanks Dave. I’m feeling pretty good about things today.

Treadmill: 30 minutes /347 calories
10 minutes stretching
Stationary Bike: 10 minutes / 57 calories
20 minutes stretching and bench practice with the bar

I woke up this morning, and was two pounds under on the bathroom scale. I downed a protein shake, and some water and went to the gym. I then drank a little more water on the treadmill. At that point I was 1.5 pounds over on the digital scale in my shorts and T-shirt (no shoes). I think weigh in starts about 2:00 PM on Friday. I want to get there right as it opens, so I can eat. As for today I’m finishing my last Diet Pepsi (I’m an addict), and I’ll have some water and an egg scramble for lunch. I’ll probably hit another shake tonight. That should about do it.

357

Great work! We are all rooting for you, go kill it.

358

Ok, meet write up time. It was by far my best day, but it only drives me to improve.

We left early Friday morning. My wife kids always go with me. It is a three hour drive from were we live to Portland. Weigh in started at 2:00. We got there at 1:30, and I was able to weigh in right away. I came in three pounds under. We then found a really good fire oven pizza place, and that was just what the doctor ordered.

It was another big meet, with well over 100 lifters. There were eight flights of bench, and six flights of deadlift. My bench flight started at 8:00 AM. This did not worry me, because I train first thing in the morning. I set my opener at 380. It is a weight have been handling very easy.

Warm ups went well. I felt strong, and ready to go. I was confident I would finally break 400 at a meet. As I took my first attempt, I was loose. The bar moved around a little before I brought it down. I touched my chest, and then dipped on the way up. The head ref called it. Think I might have been able to power through, but that’s the way it goes. I stayed at 380 for my second. This time I beat the press command. Again I stayed at 380. I just wanted to get on the board. Now my mind was playing games. I took the bar and pressed off my chest. I really did not have much of a chance. I got about five inches up, and dipped and never recovered. Three no lifts…

My deadlift flight was at 6:30. I was able to catch breakfast and lunch and take a nap. My opener was 468. Again, a very easy weight. I warmed up a little too early, as I think about it now. The first attempt was easy and strong. Three white lights. I then jumped to 507 for my second. Again, it was easy with no problems. My previous PR for a meet was 529. I told my son I did not come here to not set a PR. My third attempt was 534.

I was strong off the floor. Things got loose on me as I went up. I just barely missed lock out, and returned the bar to the floor.

I entered two divisions of deadlift. I took first in one and third in the other. As always we had a great time and saw some friends. I also saw some really good lifters.

I’ll probably hit Portland again in July. My bench opener is going to be super light. Until then I’m working my ass off in perfecting my form. For deadlift I have a goal of 534 in July. I’ll try to upload some photos and video later in the week.

359

Thanks for the write up. It sounds like DL went well and you had fun so congrats on that front. It sucks bombing a lift but it happens to everybody. I agree on starting light on bench; I’ve missed a command and got reds with about 75% on bench and I was glad I started light, that’s for sure. July is just around the corner and you can kill 400 in just a few months.

360

3/19/14

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 405 x 3, 455 x 3, 475 x 3

Front Squats:
135 x 10, 185 x 10, 225 x 10, 245 x 10

Leg Extensions:
170 x 12, 185 x 12, 200 x 12, 215 x 12

First day back and working out the cobwebs. I still kind of feel like I was run over by a train.

I’m going to change things up for bench. I have a couple ideas now. Also, I think I am going to return to Coan for DL. Finally, I’ve talked about my contest with several people. One idea that came up was I might have lost too much weight. Part of it is my fault. I gained way too much weight this winter. I dropped 17 pound for weigh in. Five pounds the week of the contest. My plan now is to go up a weight class, and give it a shot.