Old Guy Strength

Training Over 35 Lifter
221

2/28/15

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 315 x 1, 480 x 1, 505 x 1, 535 x 1, 495 x 1, 475 x 1

3 sets x 1 rep x 455 (one to two minutes rest)

Laying Leg Curls:
4 sets x 10 reps x 125

My first two lifts are dialed in. It’s the third lift that is up in the air. 535 has been a real struggle the past two sessions. I’m confident, however, because I always lift more at a meet. Plus it’s good to be a little scared.

I was gassed when I got to 455. I won’t lie, the last rep cleared the floor by about four inches.

I’ll just do an opener next week, after my trip, and we’ll be good to do. Bench tomorrow…

222

3/1/15

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
425 x 1

Svend Press:
4 sets x 30 reps x 3 plates

The was the last heavy workout. I head out of the town, to California this week for work. When I return I’ll nail down openers. I have all my lifts down. 425 was the only hard set.

223

Must be nice just knocking out sets up to 425 on the bench. I think I will go apeshit to hit that kind of weight if I am able to this year.

224

3/8/15

Openers

Deadlift: 135 x 10, 185 x 5, 225 x 3, 275 x 2

485

Bench: 135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 1

365

I just spent four days in San Diego for work. I also gained four pounds of weight from the great meals I had. Luckily making weight should not be an issue.

Both openers were strong and easy. I’ll do some light movements, stretching, and cardio the rest of the week.

225

3/9/15

Light Tris / Bis

One Arm Extensions:
4 sets x 15 reps x 30

Kickbacks:
4 sets x 15 reps x 30

Rope PD:
4 sets x 20 reps x 85

Reverse Rope PD:
4 sets x 20 reps x 60

DB Curls:
4 sets x 10 reps x 40

Poundstone Curls:
50

Treadmill:
15 minutes

I’ll hit the gym just one more day this week. In between the idea is to stretch. Five days out, and I’m feeling pretty good.

226

Sounds like your set up for a big day. Kill it!!

227

Hope you smash through barriers and stomp it up today.

228

I just got home a couple hours ago. It was a mixed bag weekend, and I know I can do much better.

Friday my wife, kids and I headed out of town for the three and a half hour drive. I weighed in later than I normally do, because I had to wait for my son to get out of school. His class was on a retreat in the mountains, so there was no way to pull him out early. I weighed in with no issues and had a nice dinner.

I was not set to bench until 1:00 and deadlifts were at 6:15. I got up early anyway and made it to the rules briefing. I then went back to bed, while the family went shopping. After an early lunch I started to get ready.

I decided to open lighter than I had been doing in the gym. I set my opener at 358. When the time came it was very light. About three quarters of he way up, however, my left foot came loose and left the floor. Three red lights. I’ve never done that before, so I have no idea why I picked Saturday to do so. I then decided to go light again with my second lift, since I just wanted to get on the board. I went for 363. It was light and easy, with no issues. For my third lift I went light again at 391. I kick myself for it now. I made the lift with no issues. That broke the state record for my age, weight, and division. Therefore I got a fourth lift. I went for 402. When I attempted it I got stuck about half way up.

The first lift messed me up. My plan was 358, 391, and 402. I think had I attempted 402 on my third and not my fourth attempts, I would have had the gas.

I then waited around for deads. When the time came, I think I warmed up too early. I also remember feeling weak and hungry. Each of those things were probably tactical errors on my part.

I opened at 485. It was easy and no issues at all. I then went for 507 for the second lift. Again, no issues. I thought to myself, “frick that was heavy.” For the third I went for 551. That would break my meet PR and state record. The bar left the floor and got to about mid-shin. That was all she wrote.

In the end I earn three really cool swords. Since WABDL just started a push / pull division I got a world record. Of course that’s only because there never has been one. There were 108 lifters, so it was a really long day.

I’m still chasing a 400 pound meet bench and a 600 pound dead. I’ll regroup and try again this summer.

229

You were there and you set records-Congratu-fuggin-lations! You’ll get those goals, persistence and all that jive…hoorah

230

That’s a long day which no doubt impacted your pulling. 100 is too many lifters for a meet IMO especially if they aren’t running dual platforms.

231

Thanks fellas. Live and learn. Like I said I made some tactical errors that were on me.

3/18/15

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 405 x 5, 425 x 5, 465 x 5

Seated Leg Press:
4 sets x 12 reps x 390

Leg Extensions:
4 sets x 12 reps x 210

Now the long road back. I’m making plans for a meet in August.

232

3/19/15

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 315 x 5, 305 x 3

Bench With Band:
3 sets x 1 rep x 275

Cable Crossover:
4 sets x 15 reps x 50

Incline Flies:
4 sets x 15 reps x 45

Svend Press:
2 sets x 50 reps x 2 plates

I was trying to keep things semi-light this week. This week will act as sort of a deload, before going heavier next week. During the meet my left side was once more lagging behind just a little. On my third lift it cost me one red light. On bench days I think I will go back to bands, cables and dumbbells to fix the issue. I have five months to do so.

I’ve also lost four pounds since last week, and I hope this will continue.

233

Planning for the meet in August is plenty of good time to concentrate and get strong.

234

You’re correct GV. It’s plenty of time to start over and build up again. I just came off of three months of nightshift. I go to three months of days this week. I’m hoping to make some big gains.

3/24/15

Overhead Press:
45 x 10, 65 x 10, 95 x 5, 155 x 5, 175 x 5, 195 x 5

Kroc Rows:
4 sets x 10 reps x 100

Face Pulls:
4 sets x 10 reps x 80

One Arm Press:
4 sets x 10 reps x 40

One Arm Extensions:
4 sets x 10 reps x 35

Rope Pull Down:
4 sets x 20 reps x 95

Reverse Rope PD:
4 sets x 15 reps x 80

Machine Dips:
4 sets x 20 reps x 170

235

Congrats on the meet results. Its frustrating when we do well but know we could have done better but that’s part of the joy of competing, the constant struggle for more.

236

Thanks Joe. That’s what keeps me going. If I did not get pissed off at myself I probably would have stopped a while ago. It’s a constant chase.

3/27/15

Deadlift:
135 x 10, 185 x 5, 225 x 3, 275 x 1, 350 x 5, 405 x 5, 450 x 1

Rack Pulls:
405 x 1
455 x 1
500 x 1
555 x 1

Laying Leg Curls:
4 sets x 10 reps x 125

I’ve lightened things up to start building again. I’m currently using a 5/5/1 format. It has been a long time since I tried to pull from the rack. My gym purchased a new rack a couple years ago, and it sucks. The lowest setting is above my knees. Therefore I stood on stacks of two plates to make myself taller. As I progress my idea is to get used to holding the bigger weight, and come August it will feel light.

On a side note, I’ve been trying to kick my Diet Pepsi habit. It went six days without one until yesterday. I was dying at work and broke down.

237

Habits can be a bitch to break. Great to see you forming a plan to crush bigger goals.

238

Habits suck, as I am drinking a Diet Pepsi right now.

2/28/15

Bench:
135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1, 320 x 5, 310 x 3, 295 x 2

Bench With Band:
1 set x 4 reps x 245

Cable Crossover:
4 sets x 15 reps x 50

Svend Press:
2 sets x 50 reps x 2 plates

Today was good. Its amazing how much more energy a person has with proper rest. Now for a day filled with yard work and my son’s track meet.

239

3/29/15

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 410 x 3, 430 x 3, 470 x 3

Seated Leg Press:
4 sets x 20 reps x 390

Leg Extensions:
4 sets x 10 reps x 220

240

3/29/15

Squats:
135 x 10, 225 x 5, 275 x 3, 315 x 1, 410 x 3, 430 x 3, 470 x 3

Seated Leg Press:
4 sets x 20 reps x 390

Leg Extensions:
4 sets x 10 reps x 220