2/9/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 1
Shirt:
405 x 1, 425 x 1, 455 x 1, 405 x 1, 385 x 1
Raw Again:
315 x 1
Cable Crossover:
4 sets x 12 reps x 50
I’m starting to get things dialed in. 405 and 425 were 100% clean. I needed a slight bump on 455. I’m thinking I’ll open around 385 to get on the board.
2/10/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 405 x 1, 475 x 1, 515 x 1, 540 x 1, 530 x 0, 505 x 1, 495 x 1, 455 x 3
Laying Leg Curls:
4 sets x 10 reps x 125
Today was a lot of pulling. I’m trying to get zeroed on at least my first to lifts.
That’s some badass pulling there.
Nice work Crippler. That is more heavy pulling than I could handle in one session.
Yeah, I feel it today. Was that a truck that ran me over?
Great deads my friend.
2/14/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 425 x 3, 460 x 3, 480 x 3
Paused Squats:
425 x 1
405 x 1
385 x 1
365 x 1
Leg Extensions:
4 sets x 10 reps x 235
Today felt good. I’m just four weeks out from the meet. I just turned 44 two days ago, and I can say I feel better than when I was 24.
Belated happy birthday to you. Us 44 years olds are staying strong and kicking butt. Love that pause squat work following the other squat sets. Did you read the article on eccentric/isometric lifting just posted in here under articles the other day. I think I will be doing more or the e/i work like you do on a regular basis to improve range of motion, get rid of pain, and improve strength. Nice work young man.
Thanks GV. I did not read it, but I will now. I wish today’s workout was half as strong.
2/15/15
Bench:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1
Shirt:
385 x 0, 375 x 1, 405 x 1
One Board:
425 x 1
I was totally flat today. Looking back I can say I felt it during warm up. The meet is four weeks from yesterday, so I was trying to find an opener. I’ve been opening at 405 with no problems, but I want to go lighter. I thought 385 would be super easy. I lost control about three inches off my chest on the way up. The bar rotated forward and all was lost. The only funny part was my son was spotting me, and he was sure I would not have any issues. He was not even watching, he was looking up at ESPN. As I’m dying under the bar I hear, “Oh shit” and he starts scrambling to help
375 was super easy. 405 was a little harder, because I was getting tired.
I was talking to the only other powerlifter at my gym. He said to chalk it up to eating and resting like crap last night. Like everyone else I took my wife out and ate crappy food and had a drink.
In any event this will fuel me for next week. It hurts.
2/18/15
DB Curls:
4 sets x 10 reps x 45
Incline Curls:
4 sets x 10 reps x 35
Hammer Curls:
4 sets x 10 reps x 60
Poundstone Curls:
50
50
Straight Bar PD:
1 set x 15 reps x 95
1 set x 15 reps x 100
2 sets x 15 reps x 105
Reverse Straight Bar PD:
4 sets x 15 reps x 65
One Arm Extensions:
4 sets x 10 reps x 35
Kickbacks:
4 sets x 10 reps x 35
The entry form went in the mail yesterday, so there is no turning back. I feel better about Sunday. It was just one of those days, and I was not prepared. It’s beast mode for the next three weeks.
Solid work young man.
BTW, crazy weather we are having. It was almost 70 in a few parts on this side of the hill. My boy’s ski lessons were just cancelled for the year.
Thanks. It’s been nice over here too. I’m waiting for it to get cold, otherwise my grass is going to grow. It’s way too early for yard work.
2/19/15
Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 480 x 1, 505 x 1, 535 x 1, 505 x 1, 475 x 1, 455 x 3
Laying Leg Curls:
4 sets x 10 reps x 125
I think I’m pretty set with my opener and second lift. I may go for 515 or 520 for the second lift. I’ll mess with it next time. I nailed 515 for the second try last week, but opened at 475. I’m figuring on one last heavy day, so I’ll mess with it then.
It’s the third lift I wonder about. Normally I’m 15 to 20 pounds better. I figure it is a combination of being jacked up, better equipment, kg plates which I think are taller than the ones I train on, and the fact I can use chalk for my grip. I have the state record at 545 for my age, weight and division. If I break that with a third lift, I get a fourth.
Break that weight.
x2 Break that weight!
With all of the heavy dead singles you have been putting in I’m guessing you are good for at least 560.
Roger that. Thanks guys.
2/21/15
Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 1
365 x 1
385 x 1
405 x 1
455 x 1
What a difference a week makes! I decided 365 would be much easier opening weight, and I was right. All three money lifts were easy. I bailed about half way on 455. I gripped the bar wrong, and I thought I was going to drop it on my throat. I probably would not have gotten it anyway, I was just trying to overload.
That was all I had time for today. I have a bunch of family chores.
2/23/15
Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 430 x 3, 465 x 3, 485 x 3
Front Squats:
225 x 5
245 x 5
275 x 5
295 x 5
Leg Extensions:
4 sets x 10 reps x 235
Strong squatting Crippler. Nice work.
2/14/15
Overhead Press:
45 x 10, 65 x 10, 95 x 5, 155 x 5, 175 x 5, 195 x 3
Face Pulls:
4 sets x 10 reps x 80
One Arm Press:
4 sets x 10 reps x 40
Kroc Rows:
4 sets x 10 reps x 100
Straight Bar PD:
4 sets x 20 reps x 95
Reverse Straight Bar PD:
4 sets x 15 reps x 80
One Arm Extensions:
4 sets x 10 reps x 40
A couple weeks ago I hurt my left elbow. It got better, but I did it again while pressing. It’s one of those things you can’t really do anything about, it’s just a pain in the ass. Because of work, I’ll be able to rest it for the next week weeks. I won’t lift again until Saturday, and then I have to travel to San Diego Wednesday. I’ll come back and hit my openers when I come back.
Hope the time off heals you up good to kill those openers.