Most feds will let you enter whatever age class you want. You can also compete in the open class if you wish. They really like getting an entry fee.
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Power Cleans (knee level to over head)
bar x wu
95 x 6
115 x 5
135 x 3
145 x 1,1,1
sng arm db clean (from hip level) and push/press
(L) - 35 x 10 x 3
(R) - 35, 40, 45 x 6, 50 x 2,2,2
Facepulls
70 x 15
80, 12
90 x 10
Hammer curl
30 x wu
40 x 10 x 3
stair jumps - lots
Been a while since I’ve done any liftin using the clean hand hold. Blame it on watching a Ryan Crouser work out.
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Yesterday
Dojang - 1/2 hr kata, 1/2 hr poomse, 15 min hvy bag, 3/4 hr sai, tonfa, kama, escrima sticks.
Today
Throwing
Shot
Discus
Hammer
Competition rules. 2 warmup throws, 3 throws 3 minutes between throws, walked the track, 3 more throws (assumed I make the finals) so totaled 8 throws each implemented. Didn’t do to bad. Ran 1600m after.
Question of the day:
Lot of discussion on deloads going on. Are you deloads a total cessation of lifting or just easing back? Since I don’t do the same activities all the time I consider when I’m doing another discipline as a deload from the others. Just wondering.
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Nice job on the throwing. To me, deloads are whatever your body needs to get a break from training in order to prevent injury or burnout. People that deload usually take one deload week once every two months or so. Some people lower their training weight/volume for a week. Some people take an entire week off. Some people don’t deload at all, if their body is able to adequately recover from training.
When I was doing more powerlifting, I took every 6’th week off from lifting to let my body recover. I would still do some light conditioning that week. Since I quit squatting and deadlifts I no longer do deload weeks unless I’m really feeling rundown, etc. Once or twice per year I will usually take an entire week off when we are on vacation or over Christmas. That’s about it.
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Bench
135 x wu
185 x 10
205 x 9
225 x 6
Sng arm Incline DB press
R/L - 35 x wu
R/L - 45 x 8
R/L - 55 x 8
R - 65 x 6
R - (speed press) 40 x 10
Bent Rows
135 x wu
185 x 10
205 x 8
Leg Press (single leg) -
R/L - 90 x wu
R/L - 135 x 10
R/L - 185 x 8
R - 205 x 7
R - 225 x 6
Step jumps
Both x 15
R x 10
Reverse wrist curls, cable
40 x 12
50 x 10
60 x 8
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Nice benching!
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Busy day. Hit the dojang very early. 1/2 kata, 15 min hvy bag, That was it. Good friends of mine, “Tree” and “Mikey”, who I use to travel with and compete in the Highland Games, use to be pix of them and me on here. I looked like a runt next to them. Tree called me up and inticed me with promises of barbque and cold beer to help build a pavelion at the very rural school Mikey’s principle of. Last years grad class was 6 kids. Mikey’s Mayor, police and fire chief and school principle of his town. Lot of help turned out, most of the materials were donated from businesses in the area. Great time, great barbque.
Saturday night so sitting here with a nice cigar and some fairly good whiskey. Got a Cajun/zydeco on-line radio staion playing on the computer. Since many of you have probably been deprived of the heavenly sounds of zydeco I found an old You Tube vid from my favorite Wayne Toups. Enjoy. https://youtu.be/E569O7Z2Jkg
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Beautiful morning, little bit of cool in the air, river running nice an easy.
2k swim - steady with current, fast as I could against. Followed with a 3k run. Was gonna just do 2k but felt so good out.
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More crappy weather coming in tommorrow and maybe the rest of the week so had to get some throwing in
Hammer
overheads w/u
sngle spin throws x 3
dble spin throws x 3
triples x 9
Discus
Power position x 6
South Africans x 6
full x 12
shot
overhead x w/u
power position x 6
full glide x 12
Found the old, really old picture of throwing the discus when I was 17 an 66. Tried to find one of when I was 67 for an even 50 years but couldn’t. Both were in Nashville.
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Cool photos!
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+1 That’s awesome! You were quite the stud back then. (still are) 
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Great pictures.
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Clean/Press
115 x wu
135 x 6
155 x 4
175 x 2
205 x 1
Just Press - 135 x 6
Facepulls
70 x 15
80, 12
90 x 10
Hammer curl
30 x wu
40 x 10 x 3
stair jumps - lots
Not a lot. Heading out tonight to the The Orion Amphitheatre (local) with brothers 2 & 3 to see Kansas & 38 Special. Not sure how many are the original but what the heck. Good times.
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Still dangerous mate. Quality
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Agreed. That is some impressive pressing!
Hope you enjoyed the concert. Would have been a good one to see.
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Weighin in at 97.5k this morning so need to find an extra 4.5k before age catches up.
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Sunday -
River was running a tat bit fast, just a little under stupid to swim-in, so I only did 1000m. The first 500m, with the current was very fast, coming back against the current was tough. For a moment thought of hitting the bank and walking back but ended up finishing. Did some (more) coffee and ran 1.5k.
Monday -
1.5hr Poomse and Kata, 15 min heavy bag and that was it.
Today-
Bench
135 x wu
185 x 10
205 x 8 x 4
Smith incline
Bar (2#?) + 90 x wu
140 x 10
160 x 8
180 x 4 (suppose to be 6)
Cable xover (low to high)
30 x wu
40 x 12
50 x 10
Bent Rows
135 x wu
185 x 10
205 x 8
Leg Press
90wu
180 x 15
270 x 12
340 x 10
360 x 8
Standing cable twists
40 x 20 ea side
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Solid session. Strong work on all of it. Good job swimming even with the current. I always contemplate swimming in the ocean and usually don’t because of the current (and jellyfish).
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We get a lot of jellyfish alerts in the PI. I always carry some vinegar with me.
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Today - River running high and strong and the grounds way to wet to throw. Headed to the Dojang.
1hr kata, 15 min Poomse, 20 min heavy bag, 15 speed bag.
That’ll be all the workiing out til at least Sunday. Brothers 2,3,4 myself and several grandson are heading to Cullman, Ala for the next 3 days to “Rock the South”. Taking 3 RVs and a whole lot of food and drink (nad more drink) Performers include Hank, Jr, Clay Walker. Kid Rock, 3 Doors Down, Nickleback and a whole lot more.Cost us a good penny for the tickets but what the heck. Taking rain gear cause they say the show will go on regardless of rain. Yawl behave.
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