Solid work OP…nothing wrong with 255x7…in fact…its awesome in my book!
Thanks OG, with your latest numbers you are only a few reps from there. Last time I checked you punched out 3x260.
I’m with OG, solid benching.
Thanks Joe - Nice to hear from some strong old dudes. Hopefully I can bring up my other lifts soon. That recent deadlift of yours was pretty inspiring. I pulled an adductor just reading it.
[quote]Oldman Powers wrote:
First Off!
mrodock - Congratulations on your First Place Finish in the Wisconsin State Open Powerlifting meet today! You are #1 for 2010 in the 198 lb class. Young Man, you’ve had an amazing run and I’m proud of your accomplishments. Awesome start to a great career.
[/quote]
Thank you very much sir, humbled by your compliments. There was a 198 pound world champion that was there but was wrapping two of his teammates knees!
Hope you compete one day, truly nothing quite like it.
Cycle 2, Week 1
Squats:
Warmup - 15min stretching hams, hip flexors, quads.
20xbar, 8x135
Working Sets:
5x190
5x225
8x250
BBB:
5x10x145
Assistance -
Leg Curls
5x10x105
Standing Calf Raises
10x195
10x245
10x245
Squats felt very solid today and the BBB work is forcing me to really concentrate on form. I took a slightly wider stance today; About 3’ from heel to heel and it seems like a good solid base to work from.
If I wasn’t on this program, I probably would have loaded 315 on the bar today and gave it a go. Got to be patient.
mrodock - I’m looking forward to competing once my lower body lifts are respectable. Hopefully you had a chance to meet the world champ.
Hows the back been? The squat weight is moving up. And what a good sign it is that you wanted to load more weight on.
[quote]ecogenx wrote:
Hows the back been? The squat weight is moving up. And what a good sign it is that you wanted to load more weight on.[/quote]
Yeah - its a good sign. Worked out this morning and feel like I could go back in for more.
Overall I think the back is about 90%. No pain before or after workouts, just stiff waking up. The mattress is new so that’s not the problem. Deadlifts are frying my extensors, so I know they are still weak.
I’ve been working on a lot of mobility and stretching along with strict form. The problem has been a tight posterior chain and hip flexors.
My biggest issue right now is between my ears knowing that if anything happens, it will set me back for months. The plan is to bump up the 1RM on squats/deads 15lb to 20lbs per cyle rather than 10lbs.
Nice squats OP…might I suggest some lying knee to knee stretches and some 90/90 seated stretching for yourhips. They work internal and external rotation respectively. I could probably dig out some vid’s if you need them. Numbers keep getting bigger, impressive gains.
[quote]Oldman Powers wrote:
mrodock - I’m looking forward to competing once my lower body lifts are respectable. Hopefully you had a chance to meet the world champ.[/quote]
I met him at the last meet I did.
The way things are looking it may not be terribly long before the lower body lifts are as solid as you would like (to compete).
Great to read you feel 90% with the back. I hope it keeps heading the right direction.
Cycle 2, Week 1
Standing Military Press
Warmup:
20xbar, 5x95
Working Sets:
5x110
5x130
7x145
BBB:
5x10x85
Assist:
Chin Ups:
10xBW
5xBW
3x4xBW
Preacher Curls:
5x65
5x75
10x85
Not much to say about the workout. I’m using strict form on the MP’s, Chins and Curls. All the way down, pause, up. Think I need to bump up my 1RM on curls just for the heck of it.
Been saving that gorilla picture for about 5 years. Since I’m starting to feel all swole and all…and play a mean golf game, thought I’d break it out. Note - photo shows an excellent finish position from the bunker.
Great workout OP. I’ve never played golf. I enjoy fishing if I have any downtime-fly fishing,surf casting,fresh water fishing. So I’ll take your word that its an excellent finish postion from the bunker.
That’s an awesome avatar.
It must feel good to know that every time you walk onto a golf course, you win the strength + golf biathlon.
Nice work squats are moving up.
Nice MP too.
the bbb squats are probably very good- for getting form and some muscle memory going.
Thanks for the comments guys.
Cycle 2, Week 1
Deadlift Day
Warmup - Lots of stretching - working out 4x per week and deads being the last day requires a lot of warmup.
Deadlifts:
20xbar
10x135
Working Sets-
5x160
5x185
10x225 (Suppose to do 210 but the first two sets were too easy)
1x275
BBB:
5x10x135
Rack Pulls - Knee Level:
5x225
5x315
3x365
Hanging Leg Lifts:
3x5xBW
Rack Pulls
Looks like a great week of training OP. It seems to be gettig easier and easier for you.
Thanks JW - I’m beginning to get more confidence about my back. It really helps having guys here helping in the motivation and learning department. No one in my gym trains like I do and it usually means I have the rack to myself.
[quote]Oldman Powers wrote:
it usually means I have the rack to myself.[/quote]
Except for when they need to do curls.
Good pulling, OP. I dig the avatar as well. I spent about 10 years working my way from a 30 down to a 6, and all it got me was frustrated, drunk, and fat. But I still love that damn game.