Thanks, us old guys have to set the bar for the younger crowd.
C4/W1
Back from deload and although I felt beat to shit last week all the way up to Saturday, I felt pretty good this morning.
Bench Press Day
Warmup - basic stuff
Working Sets:
205 x 5
235 x 5
275 x 7
BBB:
155 x 10 5 sets
Kroc’s:
90 x 10
95 x 10
100 x 5
Preacher Curls:
85 x 10 3 sets
Spoke with my gym manager about bringing in chalk. She knows I’m training for a comp so it’s allowed as long as I “clean up”. She’s a cool kid.
Still waiting for my Inzer belt.
[quote]Oldman Powers wrote:
I have a bunch of people at work that recently learned I’m into powerlifting. They know because I had to correct them from saying I was a bodybuilder. Probably a big mistake. Most of them…no all of them are in piss poor shape in their late 20’s through 30’s. I’m getting a rash of shit everywhere I turn. Guy’s impersonating Arnold, settle hints about roids, you name it.
I’m just an old fart trying to get back in shape.[/quote]
OP, sticks and stones… Immature bunch of co-workers. Problem is if you confront them it’ll either fuel the fire or get you into trouble for beating someone. Hang in there and do your bitching here. Great training.
nice pressing, I used to bring judo/jujitsu crap to work, in like a huge ass hockey bag.
show and tell was pretty cool , anyone who trains is a freak at work.
[quote]kmcnyc wrote:
nice pressing, I used to bring judo/jujitsu crap to work, in like a huge ass hockey bag.
show and tell was pretty cool , anyone who trains is a freak at work.[/quote]
On the other hand, I’ll have times when I run the stairs twice a day, and everyone is cook with it.
I always left my martial arts gear in the trunk of my car. I don’t get enough free time to do much more than run the stairs a couple of times.
Eco, KMC, and Elaikases - Thanks checking in and supporting. I’m one of the Sr. guys in the company so it’s not a huge deal. A lot of people that I barely know stop me in halls and ask me about meets and such. So it’s all good. Word spreads fast.
C4/W1
Squat Day
Warmup - stretch, pvc roll, stretch, bar x 20, 135 x 10, 135 x 10.
Working Sets - Trying to hit depth.
205 x 5
255 x 5
275 x 1 Bar bounced off safety bar marking depth and threw off my rhythm.
275 x 5
BBB:
165 x 10 - 5 sets
Romainian Deads:
225 x 10
275 x 8
275 x 5
275 x 3
My back was fried after the BBB squats, but that didn’t bother me on the RD’s as much as a sweaty grip. I’m buying some chalk.
Standing Calf: Step Platform and Smith Machine
265 x 10
295 x 15
335 x 10
335 x 10
Duck walk out of the gym. Hitting the lower depth and trying to get a good stretch reflex at the bottom is really giving me a workout.
Thanks LS. It’s great when the big dogs stop in and say hi. My bucket list is amazingly full and I’ve still got to check off some PL records. It will take a time but I’m in it for the long run.
The 5/3/1 sets aren’t the killers - BBB is. I highly recommend it for grooving form and I think it helps build up tendons and connective tissue not to mention good ole muscle mass, but I’m admittedly stoopid about this stuff.
I have a confession. I’ve been a little whore.
I almost came home before my workout tonight and now I wish I did. Uncle Inzer left me a little gift on the porch.
For those of you with lever belts, do you adjust them to be bug-eyed tight when locked down or just enough to press hard against? I adjusted to about 5 on the bug-eye scale, but I can still move around pretty good.
Now that my cherry is popped, those bench shirts look pretty tempting and my lifting partner wants me to try his on. How deep does the rabbit hole go?
…And why do my fricken iPhone pictures always load here sideways??? They show upright on my computer.
OP, I love my lever belt. There will be a little bit of breaking in…but, at least with mine, it hasn’t broken in much (nothing like the cheap, thin ones you can buy.) Personally, mine is tight enough that I have to suck in somewhat to tighten it, but I can breathe just fine while standing…snug, but not inhibiting. When I squat or bend down, though, it gets fairly tight.
I would say (mind you, I am a complete amateur) that as long as it is tight at the bottom (no sliding, shifting or having to force your gut out to make it tight) you are good. You should feel the resistance only slightly at the top, but feel locked in at the bottom. Just my 2 cents.
BTW - that is the best dining table centerpiece I have ever seen!
Big dog? lol…yep, if my gut gets any bigger, it is going to drag that ground when I walk.
[quote]LittleStrick wrote:
BTW - that is the best dining table centerpiece I have ever seen!
[/quote]
Can’t wait to start breaking it in. Tried the wrist wraps and elbow sleeves on last night and then started looking around for something heavy. Gear starts playing with your head right away.
BTW, those wrist wraps are a perfect golf training aid. One of the best. Inzer doesn’t know they have an untapped market there. Just use a wrap around your leading left wrist and you’ll hit the ball better than ever.
Thanks Joe - double posted for emphasis! I felt like I was making good progress on the squats, then learned I need to go deeper. Sometimes it seems like one step forward two steps back, but it’s all progress I guess.
C4/W1
Military Press Day
Working sets:
115 x 5
135 x 5
155 x 5
155 x 8
BBB:
90 x 10 - 5 sets.
Chin ups:
10 x BW
8 x BW
7 x BW
5 x BW
Pull Downs:
170 x 10
170 x 8
Bar Dips
15 x BW
25 x BW
My son just returned to base from an Army training exercise. He calls me today and says he’ll be home for Easter but has to deploy early to Afghanistan next Tuesday, and just learned his girlfriend is pregnant so he needs to get married before he deploys.
I’m speechless, feel a heart attack coming on and then…
My son just returned to base from an Army training exercise. He calls me today and says he’ll be home for Easter but has to deploy early to Afghanistan next Tuesday, and just learned his girlfriend is pregnant so he needs to get married before he deploys.
I’m speechless, feel a heart attack coming on and then…
April Fools!
Little shit. I had to inform him he was adopted.[/quote]
I have not adjusted my Lever Belt since I weighed 210. I am pushing 240 now. As you can imagine, it is a little tighter now. I only buckle the lever down for my heaviest sets of squats, and I leave it unbuckled for bench and deads. It still gives me support when it is unbuckled.
The Aprils Fools joke is true. He really had us going.
C4/W1
Deadlift Day
Went to the Uni PL gym for some deadlift therapy.
Working Sets:
205 x 5
245 x 5
275 x 10 PR
BBB:
Lots of 275 x 3’s and 225 x 5’s with coaching.
Bench Leg Lifts
3 sets of 20
Stiff Leg Deads
135 x 10 Three sets
I shot some video tonight for the first time and I’m reviewing my form. Although the PR set felt pretty easy, my form sucks. Shoulders are too far forward and I’m not sitting back enough.
I worked on all of this for the BBB sets and finally got my form looking good. Sumo’s looked and felt the best. I have basic flexibility issues, so I’m going to work stiff leg deads into my routine. Its not bad, but its holding me back.
I’ll try to figure out how to do the youtube thing and show y’all some crappy form.
Some firsts!
Got my shins bleeding.
Learned how to wrap knees after the session.
Thanks SD. I had an audience of about 6 young PL’rs stop, watch and coach. I think they felt sorry for me and wanted to help an old guy out, or maybe they were expecting a train wreck at some point and couldn’t keep from watching. In any case, it was a good time.
Sumo form practice video. Still need to drop my butt, take a slightly wider stance and get my chest out further.
