Okay, so I’m not supposed to do heavy work this week but I couldn’t resist going for the bench I planned on making at the meet. The lifting otherwise was light and fast.
T-Handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
315 x 5
Bench Press:
135 x 10
185 x 5
225 x 3
300 x 1(Pause)
Standing Crunches:
80 lbs x 20 reps
I have another 5 lbs at least for a paused bench but one step at a time. My goal is 325 lbs bench by X-Mas.
Awesome you got it man!
Are you going to periodize up to the 325?
Cool.
Knowing that you already have 20 pounds to work with is a great start leading up to your next meet.
Rick- I will be working the bench every day by varying the exercise slightly and adding weight according to each variation for new maxes each day. I suppose it’s like a modified wave of 3 weeks banging, 5 days a week with micro-increases. My challenge now is to get the 1 lbs plates quickly for the work. The period of 3 weeks wave up on each variation followed by 1 week of much reduced percentage of max lifting will apply to all my lifts and I plan on incorporating OHP in with the bench, squat, and deadlift.
Thanks corrmhona.
Dave-Yeah, its nice to have the mind set that I will definitely make a jump the next meet and I will most likely make a huge jump. I just found out the USAPL is having a meet here in Orlando in March so I can begin my fed lifting with them then with some big improvement on my individual lifts and total. I believe I am setting my goal on lifting in March for plenty of time to train and get ready for the Florida State Championships.
It looks like to me 325 should be easy by then. What’s your goal for March?
[quote]gorillavanilla wrote:
sen say-I get deep tissue work at massage envy. They are not sports deep tissue experts but I have had some good work done there.
[/quote]
What’s it run ya for a one-hour session?
Crippler-I think it’s hard for me to determine what I’d like to be hitting in March but I dare set my goal for 365 lbs for my pause bench by March. I will work hard for the next 4 months to get there.
sen say-If you get on a plan I think each one-hour massage will be about $33 and I think it’s $40 for just a walk in one timer. You can pick the level of intensity for the massage and deep tissue work is what I choose.
300 done ! Nice work GV and a massage is 33? Around me its 60 but deep tissue is awesome…once its over…
Tonight I had a hard time getting motivated, everything was sore and my muscles felt like they were filled mud. Temperatures here were in the 50’s and 60’s today so I felt unusually good working outside and the sustained winds were close to 20 mph which may have sapped some of my energy-felt great though. So, I lifted and got some zip back.
T-handle Swings:
100 lbs x 2 sets x 20 reps
Squats:
135 x 10
225 x 5
315 x 5
Close Grip Fat Gripz Bench Press:
135 x 10
185 x 5
205 x 5
Standing Crunches:
80 lbs x 20 reps
My abs are weirdly sore. Fast and easy lifting continues this week. 1/2 hour of lifting makes for a pleasing night.
no wonder you,re sore dude. great work
Just watched some kid from Canada doing close to my max lifting only he’s about 180 lbs lifting raw…he’s strong and on the Powerlifting page (Seeking World Record-I think). Makes me want to work harder. I don’t care if he’s 20 or more years younger than me.
I love walking into the gym, and knowing I’m stronger than all the young guys. I can do my thing, keep to myself, and train harder than any of them. I do it all without standing around and talking for two hours and flexing in front of a mirror. In a way though it makes me wish I would have stayed with it in my 20s.
Hindsight is flawless. Many times I reflect on the differences I might have made in my life with better decisions in my 20s.
Yep. And listening to doctors has also buggered me up. That is something I always regret.
I wanted to lift yesterday however I did a work day that had my back, arms, and hands in muscle spasms accompanied by extreme fatigue and cramping in my hips and legs. Fortunately, following work I took some magnesium, potassium, GABA, and tumeric which helped me greatly but perhaps the 2 hours on the MARC PRO and the hot epson salt bath helped my recovery the most. I was blasted and wiped out all night but today I woke up feeling fresh with some of the soreness and aches but feeling much better so I will lift this evening.
Sounds like waiting a day to train was a wise move.
I hear you on the younger guys. A 600 pd. deadlift at 180 seems pretty common these days. 2 guys in their early 20’s broke 600 at my last meet ( A NASA National meet). I can hold my own benching against the young guys (particularly in a drug tested fed) but for pulls I have to look at the national masters rankings to make myself feel better because as of now I can’t keep up.
Dave, I think getting to 600 on your dead is very possible. In the RAW UNITED there a couple of guys over 60 pulling over 600 lbs this past year and they both were in the 198 lbs class.
I had to delay training one more night because I am still having muscle spasms in my lats and all the bending over and picking up yard waste, plus doing 200 yards farmer carries with 70 lbs trash bags full of the yard waste has my groin quite strained. In a related incident I tore my right biceps 2 1/2 years ago and two days before I had bagged about 40 bags of yard waste and carried them for a walk right before I did the APF Europa powerlifting meet. So, one more day of rest it is for me.
Good job GV. Listening to your body pays dividends.
Thanks OP. I’ve trained hurt before but the outcome is not usually preferable.