Keep the damn kids off the lawn

Training Over 35 Lifter
181

DF, there are many more qualified people to answer these questions but I will punt.

A) always have a plan

B) try to stick to the plan 90% of the time.

I am assuming because you are from the South and by your profile pic that you aren’t effen around with some wimpy single ply gear. Not that that makes any difference, or that there is anything wrong with that…

Benching: Last few cycle of benching me and the other guys that I train with who are say, 600 to 800 lb benchers, have been going 2 weeks in a shirt, 1 week Raw. Shirted weeks go something like week 1) 2 board for easy 3, 1 board for double, 1 board for PR. week 2) warm ups then 3/2/1/ board, one set for after warm ups at about 85%, 1 board for PR, 1/2 board for PR (or touch). Raw week is actually gear oriented, heavy 2 boards, possibly against bands, 3 board, close grips, floor press etc.

Squatting: 12 weeks out start off in briefs, straight weight for 3 weeks, accommodating resistance for three weeks, suit straps down 3 weeks, reverse bands up until opener, straps up. or something like that. Once again better people out there to ask, esp on squat.

Deadlift, shit, some guys train geared all cycle, others don’t throw it on until two weeks out. Very individual. I haven’t found a DL suit I like yet(i.e. one that make me feel like superman and can get at least 50 lbs out of right away). Once I do I will let you know.

182

[quote]PeteS wrote:
DF, there are many more qualified people to answer these questions but I will punt.

A) always have a plan

B) try to stick to the plan 90% of the time.

I am assuming because you are from the South and by your profile pic that you aren’t effen around with some wimpy single ply gear. Not that that makes any difference, or that there is anything wrong with that…

Benching: Last few cycle of benching me and the other guys that I train with who are say, 600 to 800 lb benchers, have been going 2 weeks in a shirt, 1 week Raw. Shirted weeks go something like week 1) 2 board for easy 3, 1 board for double, 1 board for PR. week 2) warm ups then 3/2/1/ board, one set for after warm ups at about 85%, 1 board for PR, 1/2 board for PR (or touch). Raw week is actually gear oriented, heavy 2 boards, possibly against bands, 3 board, close grips, floor press etc.

Squatting: 12 weeks out start off in briefs, straight weight for 3 weeks, accommodating resistance for three weeks, suit straps down 3 weeks, reverse bands up until opener, straps up. or something like that. Once again better people out there to ask, esp on squat.

Deadlift, shit, some guys train geared all cycle, others don’t throw it on until two weeks out. Very individual. I haven’t found a DL suit I like yet(i.e. one that make me feel like superman and can get at least 50 lbs out of right away). Once I do I will let you know.

[/quote]

Spoiler alert…I use single ply…haha. I have no one here who I can practice using gear with, so I am learning all I can through T-Nation, EFS, and lifters like you. I dont have any briefs either.

183

somewhere I have my cycle that got me to 715 single ply squat. Nothing complicated, it had a lot to do with an old dude yelling at me to spread my knees and throw more weight on the bar. will get back with that.

184

[quote]PeteS wrote:
somewhere I have my cycle that got me to 715 single ply squat. Nothing complicated, it had a lot to do with an old dude yelling at me to spread my knees and throw more weight on the bar. will get back with that. [/quote]

Thank you.

For reference…

Current best are a 600lb squat and a 455lb bench, both in the gym, both in single ply. I have pulled 550 sumo stance in the squat suit, but I dont really like the feel of sumo, my raw conventional is around 550 (had to used lifting straps though) as well. Biggest weakness on the pulling is grip, which I am working on.

EDIT: Wow big edit needed, that was a 455lb bench, not deadlift.

185

grip is usually improved best by doing heavy, high rep shrugs, rows, chins, etc w/o straps. Also just using a real bar, not a crappy smooth commercial one, helps tremendously.

this a.m. 20 minutes elliptical, will try to make up some cardio later. 10-12 hour work days all week.

186

lunch time workout (posh chain gym by work, nice scenery, yoga pants and implants):

seated OP 45/95/135/185/225 x 10

rolling tris 6 x 12
dips 5 x 20
laterals 5 x 15
cable rear delt 5 x 15
pushdowns 5 x 15

all done in 40 minutes. rested maybe 30 seconds between sets after to OPs, so I will call this cardio:)

187

^def cardio work.

188

30 minutes elliptical this a.m. fighting with myself right now, suddenly hating cardio, and I could find a million reasons not to do it… need to get ready for work, gotta shave, need the 30 minutes to cook my oatmeal, blah blah blah. Just need to knuckle down over the next few weeks and make sure I get it done.

189

[quote]PeteS wrote:
30 minutes elliptical this a.m. fighting with myself right now, suddenly hating cardio, and I could find a million reasons not to do it… need to get ready for work, gotta shave, need the 30 minutes to cook my oatmeal, blah blah blah. Just need to knuckle down over the next few weeks and make sure I get it done. [/quote]

I hate cardio. You have more willpower than I do…if that is any consolation.

190

[quote]giterdone wrote:

[quote]PeteS wrote:
30 minutes elliptical this a.m. fighting with myself right now, suddenly hating cardio, and I could find a million reasons not to do it… need to get ready for work, gotta shave, need the 30 minutes to cook my oatmeal, blah blah blah. Just need to knuckle down over the next few weeks and make sure I get it done. [/quote]

I hate cardio. You have more willpower than I do…if that is any consolation.[/quote]

I don’t mind it once I get going, and once I am done I am happy. And right now I need to do a fair amount.

191

after work commercial gym pulling

dl worked up to 565 x 6. small PR, got lazy, and was getting out of groove, so shut it down there.

beltless GMs 3 x 8 w/315

bent rows 225/275/315/315 x 8

shrugs 315/405/495/495 x 15

pulldowns 6 x 8-10

cable abs 4 x 10-12

bike 20/40 sprints, 15 minutes

192

Out of curiosity, what gear do you use?

193

right now none, I am being all RAWWWWW

but, for gear that I recently used/own:

Briefs: a customized pair of Inzer Predators, and Metal Pros. I like both, the Metal are definitely more ‘user friendly’ in my opinion.

Squat Suit: Metal Pro

Shirt: Titan Fury, 2 ply stock with some after market minor customizations.

In the market for a new shirt, thinking of either an SDP or a Metal Pro. Also will be purchasing Metal Deadlift suit sooner than later. Not the IPF one, the other one.

194

diet update: since being sick my appetite is fuggin’ outrageous. still trying to stick to the plan with chicken breast, lean sirloin, brown rice, etc. However this week so far my work has ordered in pizza, bbq, and sub lunches w/chips and cookies. Finally broke down today and cobble a sub, bag of salt and vinegar chips, and a huge chocolate chip cookie. Hopefully this got it out of my system. Felt sluggish and lethargic after that, made it hard to focus during my 5 hours of meetings with Cisco architects.

195

[quote]PeteS wrote:
nice scenery and implants):

[/quote]

Yum. Silicone. Tasty stuff.

196

30 minutes elliptical. Friday, woo hoo

197

I used to be a big elliptical user and i should be again but god I get bored so fast. Not to mention if I do cardio 3x per week for heart helth I’d have to eat like a pig.

565x6 is very impressive pulling.

198

Joe,

I do eat like a pig. In fact my ‘diet’ plan would make most pigs gain weight:) That being said is in the past regular daily low level cardio has always had several benefits for me:

  1. keeps body fat under control. ‘hard’ cardio (prowler, sprints, etc) is also effective for this but I like having some of each.

  2. keeps heart and blood pressure under control. At 280lbs, and a family history of hypertension, BP is a concern. low level cardio really helps keep this in check, even when ‘gaining’ or maintaining a lot of mass.

  3. nutrient partitioning: the early a.m. cardio fasted also seems to direct my calories from my waste to other areas. Bro science, I know, but in probably the past 5 years I have proven it to myself again and again.

  4. it actually helps my recovery. Helps get rid of DOMs, loosens hips and hammies which otherwise are constantly sore. Anyone who thinks walking/ellitpical for 20 to 40 minutes is going to cripple their lifts is just weak, doesn’t eat enough anyway, and is looking for an excuse to stay weak.

  5. on work days, it helps me get my brain going, wake me up, and makes me more ‘aggressive’ once the work day starts, if that makes any sense. If I keep hitting the snooze, don’t get up and do the cardio, etc I am still half a sleep by the time I get to work and have to walk into meetings.

  6. That leeds me to my next point. I work an office job. 8-11 hour days at a desk or in a meeting. We all need some low level activity to stay healthy. With my schedule I just don’t get it unless it is on a hamster wheel.

  7. Finally it is my way of staying somewhat informed: I just turn on the news. this is really the only time I would watch the news. Yeah, the world sucks, but I still need to know about it:)

199

bench day

normal warm ups then raw 2 boar 320 x 3, 370 x 3, 410 x 3, 470 x 2.6

full range 370 x 8

dumb bell bench 110s x 10, 3 x 10 w/130s

dumb bell curls 50s x 8 60s x 8 70s x 8 2 sets

hammer curls 70s x 10, 80s x 8, x 6

ez curls 2 x 15

prowler 90lbs x 40yds x 10

200

today 42 minutes elliptical