So yeah. . . 11 years ago I competed in a powerlifting meet (GPC/WPC combined US/Canadian nationals). I placed 2nd in the 275 category with a 601, 430, 578 day.
Then my mother died and I kind of retired till around 2009. In 2009 I started training hard again. . .until in 2011 training for nationals my left distal biceps tendon decided it didn’t want to be part of the party while deadlifting 635. At that point I’ve gymmed off and on until 3 months ago.
3 months ago I went and got a membership at the local community fitness centre and started my journey back, I even went back to training in my beloved Westside style.
Then July 22nd it happened. . . I competed at the CPF Summer Slam and went 606, 441, 551. The first two were meet PR’s (I’d done better in training prior to the biceps) and the deadlift. . . well let’s not talk about that.
Now I’ve changed gyms as a much more lifter friendly gym opened literally 5 min from me and it looks like I’m back int he powerlifting game. So this will be my log. I’ll try to keep it up and the more conversation, comments etc I receive the more likely I am to do so.
I should mention all weights are in pounds unless otherwise specified. I’m sure you all figured that out being the bright bunnies you are but let’s prevent confusion.
I’ve started hook gripping on all my lower sets and working on getting my thumbs used to the whole concept. Honestly though the bicep was fine with the pulling. When it tore it was my own fault for not keeping my arm straight.
105 x lots
145 x 8
165 x 5
195 x 5
215 x 5
235 x 5
255 x 5
275 x 2
235 x 5
Unilateral Cable Rows
150 x 15
120 x 12, 12, 10
D-Bell Shoulder Press (seated)
40 x 12, 12, 8
So I have a torn subscap and supraspinatus on the right side. This is going to make training all sorts of fun. Bah. As a result I’m going to drop the weights a bit, shorted my ROM on benching, and try to avoid heavy DL and chins.
Also my first time using a real fat bar, I haven’t even used fat grips more than twice and that was 6 years ago so yeah.
SSB Box squats (to a bench)
55 x 8
105 x 8
145 x 8
195 x 8
235 x 5
285 x 5
325 x 5
375 x 2
325 x 8
Seated
HS Curl
110 x 12, 15, 12
The CLBP was in full force today after the SSB which isn’t a real surprise though given that I’m not on anything it was a little surprising. Ah well, not too shabby.
Also, what sort of gym as a SSB but not a decent box? Not even aerobics risers. . .
135 x 8
185 x 8
225 x 8
275 x 5
315 x 5
365 x 5
405 x 3
Oly Squats
315 x 5,5,3
Some days you’re just glad to get to the gym, that was today. I was up most of the night, I’m exhausted, have a crazy headache but some workout is better than none.
I had to cut this a bit short as the girlfriend’s kids are in town and we took a day trip so no specific bicep or tricep work. Shoulder is slowly getting better, the battered, too big, single ply shirt is helping.
You’re too strong, you’ve scared everyone off!
How long have you been training westside style? Do you typically rotate bands and chains every microcycle or stick to one predominantly?
I found bands great for bench but after a few weeks they beat my elbows to shit
