New Hampshire Lifter II

Training Over 35 Lifter
41

9/9

1a. face pulls 80x6x15
1b. bb rows 135x5 185x5 225x5 275x5 325x3 225x10
2a. cgb barx20 95x10 135x5 185x5 225x5 255x3 285x1 (last 3 sets paused) 315x1 345x1 375x1
2b. chin-ups BWx10 setsx5 or 6 reps

9/11

  1. semi-sumo deads 135x3 185x3 225x3 275x3 300x3 340x3 380x1 420x1 460x1 500x1 540x1
  2. BW lunges for several sets
    3a. sit-ups 3 weighted sets
    3b. wrist rolls 3 sets
42

[quote]NHLFTR wrote:
Wow Paul more than two months away and already full. Never thought that would happen. Iā€™ll have to check into the other meet.

GV, Iā€™d like to dead and squat 600 and bench at least 415. But reality may be something different.

KP, Iā€™ve done a full meet and a push/pull. But both were several years ago. Powerlifting must be catching on filling up meets real early.

[/quote]

Steve, I registered for the Turkey Bash in Peabodyā€¦still havenā€™t gotten a reply from the Nashua folks as to what happened to my regā€¦In this day in age he fact that its only a paper form and not online blew my mindā€¦but anyway, sliding my schedule one to the right and moving forwardā€¦

43

Great work on your CGB and getting heavy on the deads for prep is looking good. Your goals look very doable for your meet.

44

Big numbers all around Steve, I just had the same thing happen to me with a meet selling out. 65 lifters and it sold out over two months before meet day.

45

Thanks all. Felt like I needed some extra upper body work. Moved quickly and got a good pump going.

9/12

1a. 1 arm rows 120x10,5,12
1b. rear delt raise 20x3x15
2a. db shld press neutral hand position 70x3x8 superset db upright rows 40ā€™s x 3 sets
2b. pulldowns 200x3x15
3a. push-ups BWx20,15,10
3b. db curls 40ā€™s x3x6

46

9/15

bike 5 min, stretches

  1. squat barx5 135x5 185x5 225x5 275x5 315x5 350x5 390x1
  2. GM several sets with and without TS attachment
    3a. sit-ups +25 for 3 sets
    3b. timed holds 405x10 sec 315x25 sec, 20 sec

My low back and left knee were really tender so I ended squats at 390. Sit-ups and GMs are getting stonger. I deadlifted 405 double overhand and held it for 10 sec so I think my grip is improving as well.

47

9/16

warm-up

  1. db rows 120x20 (each arm)
  2. rear delt raise 20ā€™s x25
    3a. cgb barx20 95x5 135x5 185x5 200x5 230x5 260x5 290x1 320x1 (last 2 sets paused)
    3b. chin-ups BWx3,4,5,6,7,3,4,5,6

Thatā€™s all. Moved quickly and finished in a half hour. I went to heavy last week so I stopped at 320.

48

9/17

5 hill sprints, push-ups, pull-ups

9/19

  1. trap bar deadlift 135x5 185x5 225x5 275x5 315x5 350x5 390x1 430x1
  2. t-handle swings 75x5x15
    3a. sit-ups +50,+25,BW
    3b. sldl with axle bar 195x3x10

Got this in early today. Headed down to Hopedale, MA for a hockey game. No belt or chalk. Did the light sldl with the axle bar for grip work. Still hate morning workouts.

49

Nice work Steve. Good luck at the game.

50

[quote]NHLFTR wrote:
9/17

Still hate morning workouts.[/quote]

me too!

51

Thanks Skip. We lost but thatā€™s ok. Only a 2.5 hour drive to the game and 3 hours home with traffic for a lack luster game thatā€™s all.
Paul, donā€™t know how you hit it hard so early. You have my sympathy and respect.

9/21

5 rounds with 75 lb t-handle for a total of 225 swings

  1. 20 swings
  2. 15 swings
  3. 10 swings

I did this at my youngestā€™s hockey practice. Ended up not having time to workout last night. Hoping to squat tonight.

52

9/23

  1. squat barx10 135x5 185x5 225x5 285x3 325x3 370x3 410x1 450x1 490x1
  2. GM 5 sets
    3a. sit-ups 3 sets
    3b. time holds 3 sets

My hamstings and grip are a little fatigued from the swings a couple days ago. But thatā€™s ok because my grip and posterior both need the extra work.

53

Nice squatting. Looks like training is going well. Travel hockey is damn near a full time job for both the kids and the parents.

54

Strong squats, as you already know.
And great job getting work even when in a time crunch! You always seem to get something logged.

55

Thanks guys. This weekend my boys have seven games between the two of them and my wife is working third shift all weekend. Two games down tonight. Five to go.

9/25

  1. 1 arm db row 120x25 (each arm)
  2. rear delt raise 25ā€™s x20
    3a. cgb barx20 95x10 135x5 185x5 215x3 245x3 275x3 (next 4 sets all paused) 305x1 335x1 365x1 395x1
    3b. chin-ups BWx11 sets
  3. 1 all out set (down db stack and cheat reps) with dbs for lateral raise, curls, upright rows

The 395 was all I had. I cramped my right hamstring and left lower lat muscle pushing it up. Never done that before benching. Definitely a max attempt.

56

Great CGB there, thatā€™s a nice max despite the cramping.

57

Very nice CGB. And I get more cramps in my hammies doing bench than any other exercise. Not sure why. Maybe highly activated quads and not as activated hammies?

Good luck with the games. Sounds like you need to clone yourself!

58

Thanks guys. I had to laugh after that set of bench because I was all twisted and gimping around trying to get the cramping to stop.

9/27

  1. semi-sumo deads 135x3 185x3 225x3 285x3 325x3 370x3 410x1 450x1 490x1
  2. regular deads 5 second hold at top 315x4,3,5

9/28

  1. cleans 135x3,3 155x2 175x2 195x2 205x1 215x1 225x1 175x2
    2a. MP 135x3 155x3 175x3 195x3 205x1 175x5 155x5 135x12
    2b. pull-ups BWx8 sets
  2. 1 set curls, 1 set tri ext
  3. squats 225x20

Ran out of time yesterday so ended up only doing deads and didnā€™t feel like following a plan tonight.

59

9/30

squats 135x5 225x5,10,15,30,20

Thatā€™s it. Didnā€™t rest much between sets so I was toast after 5 sets with 225.

60

10/1

Pulled the t-handle (75 lbs) out of my trunk last night at my sonā€™s practice and improvised a workout. Another busy hockey weekend. Only 6 games. My youngest already had one at 4:15 this afternoon and has another tonight at 9 and one tomorrow morning at 9:50. To many in my opinion but no one is asking me.

5 rounds:

  1. push-ups 10-15 reps
  2. 10 swings
  3. 10 goblet squats