Took awhile to get caught up, but your just hammering away out there it would seem. Keep rocking it!
Thanks dudes!
[quote]LittleStrick wrote:
SteelyD wrote:
Goals for End of Year
These are things I want to accomplish by the end of this year:
Bench 315
Deadlift 500
Squat 455
All at/near 225 bodyweight
18" Arms.
That is all, thank you.
SD,
Where are you on those right now?[/quote]
Well, the only things I know for sure are my arms are near are between 17.5 and 17.75 on any given day. I’ve dialed in the diet a little and have been doing AM cardio, so those size gains have slowed in the past few months. Weight is around 230-235 or so. If I can get that in the mid-220’s on average, that should set up nicely to compete in 220 next year.
As far as the 1RM’s go, I haven’t done a max attempt in a few months since doing a 5/3/1 style routine with the Sq/Bn/Dl lifts, so I can only calculate them out and hope their close. Right now Bench probably ~270’s, ~Squat 430’s (405x2 early spring), ~DL 440’s (415 early spring 09). Just estimating.
My plan is to keep training like this until about October and then see where my maxes are then and adjust from there.
Priority order:
Deadlift
Bench
Squat
Arm size
Weight
I really want that deadlift at 500 this year. I just started benching again recently, so I’d like to see that get up there as well, and hopefully the arm size will increase along with the increase benching and arm work assistance.
The squat is the squat. I’ve been REALLY conservative with my squatting because of my back, so, although I’d like to see it much higher, I kind of extrapolated the (slow, linear) increases I’ve seen to the end of the year. So, that goal is really to keep doing what I’m doing.
Weight goal is more just a control for health and asthetics. Hell, I could keep eating more and more, but I think I’ve found my sweet spot for now and want to lean out a little from last year’s gain. Plus, I want to compete (PL) in 220, so I don’t want that to get too far away from me and have to quickly diet down.
Wow-- I just realized how long that answer was.
Funny, I’m pretty ‘goal oriented’. When I was younger (and still today obviously), I used to write down what I wanted to accomplish. Seems like just seeing your goals etched out somewhere holds you to some accountability, like you’ve committed yourself.
If long is bad, then my log is crap!
Great goals…and very attainable. I like to write mine down as well. I tend to do short term goals and long term. I like the short term goals as a mental “bump” and to confirm progress.
i wanna bench 400, squat and pull 600, at 242. This should take me a couple years at least. I want to do it by the time I hit 50 (I hit 46 in a couple weeks). in all reality, I should be able to do this in 2 years time, so by December 2011. Oh, yeah, I want to hit them all at a meet.
I do the same thing… write it down, let it be so. These goals are very attainable for you.
Good goal setting Steely. I am impressed.
Steely you are tearing it up!
great week.
Your goals are doable- I think your playing it safely- but your squat will take your pull there
pretty quickly-
nice work!!
kmc
I bet the tongue in groove carpenter saw you pulling the day you wore your cowboy hat.
That’s how I got into powerlifting. I’d just talk to random guys and pretend to look for advice. I tried the tongue in groove line too. It didn’t work for me either.
- Good goals, well within your reach.
- 50# lat raises are outstanding. Mine work the same way. The weight either goes up or they don’t move at all.
- You get to eat a lot. I’m so jealous.
- I really thought your story with the lady was going somewhere else. I’ll do extra penance for that.
Thanks for the words, folks! The only way to make ‘progress’ is to have something(s) to work toward, no?
Yesterday (7/7)
AM Treadmill: 38min @ 3-3.5mph
PM: Back/Bi, Traps, Calves
Chest Suppt. T-Row (Neut. Grip):
1p x 12
2p x 10
3p x 10
4p x 3 + 3 (strap)
Str. BB Curl (standing):
55 x 10
75 x 10
85 x 8
Wide Grip Cable Lat P/D:
120x10
160x10
200x10
220x5
Wide Grip Strait Arm P/D:
60x10
60x8 (meant to go to 70, but pulled pin out and put it right back in ‘60’… duh)
70x5
Seated Alt. DB Hammer Curl:
45x10
55x8
60x6
55x6
(wide grip) Seated Low Cable Row with O—O attachment:
140x12
160x10
210x7 (grip fail)
230x12 (strap)
250x9
a: BB Shrug: 135x5, 225x6(grip fail), 315x12, 405x10, 505x5 (power shrug, PR)
b: Alt. DB curl: no set, 50x8, 55x6, 55x6
Seated Calf Raise: 1pps x 10, 2pps x 5 (This machine really was hurting my legs, so I stopped.)
Lot of volume yesterday, about 1:45 or so in the gym. Had a lot of stress/energy to burn off. Seems like a lot, but the first 2 sets on a lot of the rows are really warmups, or ramp up weight. Shoulders like it though. They felt great yesterday after and this morning.
I like back day-- just go in and grind it out. I didn’t feel like I connected with the biceps yesterday, but they do feel a little sore this AM, so I guess I did get them. Heavier/lower reps.
Bench later today.
Great work and volume, SD.
I feel stronger just reading your workouts…
[quote]LittleStrick wrote:
Great work and volume, SD.
I feel stronger just reading your workouts…[/quote]
Hey thanks dude. Your benching (as well as all the other ‘over 35-ers’) make me realize how much stronger I should be 
This whole forum alone is much more inspiring than 95% the rest of the info (read: crap) in the other forums.
[quote]SteelyD wrote:
LittleStrick wrote:
Great work and volume, SD.
I feel stronger just reading your workouts…
Hey thanks dude. Your benching (as well as all the other ‘over 35-ers’) make me realize how much stronger I should be
This whole forum alone is much more inspiring than 95% the rest of the info (read: crap) in the other forums.[/quote]
excepting of course the Powerful Women - many of whom out lift most of the population
True 'dat dog!
Today: Johnny Bench - 10 Bourbon points for whoever can tell me who that is without using da Interwebz
5/3/1 C3-W3 (based off of estimated 265 msx)
Bar x 20
135 x 6
205 x 5
230 x 3
*250 x 6 PR +1 (one finger spot) +1 (one finger spot)
*said it ‘was all me’, but he had fingers on bar for the last two reps. So, it was 8 reps last two with finger spots. Do I count those? 6 or 8, still a PR
CGBP- (with 1/2 foam roll on chest, so it was like a 3.5" board press, I guess):
135 x 20
185 x 10
205 x 10
225 x 8 (+1 finger spot)
Inc. DB Press
55x12
90x6
100x4
100x3
Tate press: 40x12, 50x10, 55x6
a)Asst. Dips: BW-10 x 5, x5, x6
b)DB Lat Raise: 30x20, 35x15, 40x14 (high rep set)
Need food.
[quote]SteelyD wrote:
True 'dat dog!
Today: Johnny Bench10 Bourbon points for whoever can tell me who that is without using da Interwebz
5/3/1 C3-W3 (based off of estimated 265 msx)
Bar x 20
135 x 6
205 x 5
230 x 3
*250 x 6 PR +1 (one finger spot) +1 (one finger spot)
*said it ‘was all me’, but he had fingers on bar for the last two reps. So, it was 8 reps last two with finger spots. Do I count those? 6 or 8, still a PR
CGBP- (with 1/2 foam roll on chest, so it was like a 3.5" board press, I guess):
135 x 20
185 x 10
205 x 10
225 x 8 (+1 finger spot)
Inc. DB Press
55x12
90x6
100x4
100x3
Tate press: 40x12, 50x10, 55x6
a)Asst. Dips: BW-10 x 5, x5, x6
b)DB Lat Raise: 30x20, 35x15, 40x14 (high rep set)
Need food.[/quote]
'gratz on the PR SD
Johnny Bench is a cartoon character is he not? always hitting on the girls and getting beat up?
Nice session SteelyD. I am lame and had to google Johnny Bench.
Great work again, SteelyD. Congratz on the PR. That one also puts you upwards of 300#.
Also, great CGBP…225x8 is very impressive.
[quote]PeteS wrote:
Nice session SteelyD. I am lame and had to google Johnny Bench. [/quote]
I’m lame too - I was thinking of Johnny Bravo. A relic of having two kids watching too much cartoon network for too many years…
[quote]SteelyD wrote:
True 'dat dog!
Today: Johnny Bench - 10 Bourbon points for whoever can tell me who that is without using da Interwebz
5/3/1 C3-W3 (based off of estimated 265 msx)
Bar x 20
135 x 6
205 x 5
230 x 3
*250 x 6 PR +1 (one finger spot) +1 (one finger spot)
*said it ‘was all me’, but he had fingers on bar for the last two reps. So, it was 8 reps last two with finger spots. Do I count those? 6 or 8, still a PR
CGBP- (with 1/2 foam roll on chest, so it was like a 3.5" board press, I guess):
135 x 20
185 x 10
205 x 10
225 x 8 (+1 finger spot)
Inc. DB Press
55x12
90x6
100x4
100x3
Tate press: 40x12, 50x10, 55x6
a)Asst. Dips: BW-10 x 5, x5, x6
b)DB Lat Raise: 30x20, 35x15, 40x14 (high rep set)
Need food.[/quote]
You don’t mean the baeball player do ya? And I didn’t use the interWebz…
Come on! Greatest catcher ever, end of story. Greatest moment was the bare handed catch, saw him when he came with the Bob Hope Christmas Show over to desert storm.
I’ve never been to the powerful women forum, guess I’ll have to tip toe over.