PL in My Future?

Training Over 35 Lifter
41

Well this past week (and the week before) have been busy, so only managed 3 workouts again. I think my bench and DL are getting stronger ever so slightly, but my squat is still lagging.

Mon. 7/21

This was a very short session due to kid responsibilities.

Warm-up, stretch, hip ROM

Squat
BWx7
65x5,5
85x5
105x5
125x5 (not sure these were 100% to depth)
145x3,3 (definitely sure these weren’t to depth)
135x4 (not sure about depth)
115x10 (these were deep enough)

Not sure if I should only squat a weight I know I can go deep enough on, or if it is more important to increase the weight, even if I am sacrificing depth. Any thoughts would be welcome.

Quick ABS, and had to go.

Tues. 7/22

warm-up, stretch

Bench
45x10
75x5
100x5
120x5
140x5,5 (didn’t have my usual spotter for either of these - the first set, the spotter helped when I didn’t need it. The second set, the spotter was great - didn’t help at all, but was right there just in case.)
125x10

Incline Bench
45x7
65x6
85x5
95x5

dips
8,7,6
(feeling weak today)

ABS

(usually do more on Bench day, but was off my regular schedule, and had my daughter in tow)

Friday 7/25

Another short session due to time constraints. Hopefully next week is better.

warm-up, stretch

RDL
45x10
65x5
85x5
105x5
125x5

Conv. DL

140x5
160x5
180x5
200x5
220x3,1
(note: was interrupted between these last two sets. Actually wanted the second set to be 230x1, but decided I’d just do 220x3 again - except didn’t get 3. My hands were screaming, and just couldn’t grip the bar. I guess I have to stop picking at my callouses and let them build up. Then decided I’d go down to 185 and try for 8. Fail!)
185x1 (my pain tolerance is too low, my hands hurt too much to pull more than 1)

45 deg reverse hyper
10,12,12,15

superset with

dec. situps
20,20,20,20

That’s all she wrote…

42

use a pedi-egg to shave the calluses down. You don’t want them to build up too much as they have a tendency to rip then and talk about painful.

43

If found it is a great sport for families. Mine go with me to all my meets. My 16 year old son has really gotten into lifting, and is turning into a beast. My daughter is like yours, and has been begging to go with me. I’ve told her she has to wait until she is 13. That is only two weeks away, so I might be getting a partner.

It appears you have a great foundation. Just stay with it. If you find a meet and compete, I promise you will be hooked.

44

Lil Power - thanks for the tip on the callouses!

Crippler - Appreciate the kind words. I love having my daughter with me in the gym, even if it does cut into my workouts. I’m seriously considering a meet in just a few weeks, but don’t even have a singlet yet. I’ll be sure to announce it if I take the plunge.

Today’s workout was a good one despite a little too much talking that kept me from a few things at the end.

Mon. 7/28

warm-up, SH ROM, stretch

Bench
45x10
75x5
100x5
120x5,5 (oops, the second set was supposed to be 140, but counted wrong when I changed the weights)
140x4 (decided I’d try to go for a PR after this…)
150x1 (previous PR - went up easy!)
160x1 (PR!! Almost got stuck at the bottom, and felt like my butt came up, but I did it!)

Wow, that was the first time I’ve really ever attempted a true max on my bench press, and I felt like I do after a full workout with just one lift!

Decline Bench
45x7
75x5
95x5
115x5
135x5

Incline Bench
40x5 (guessing 40, it wasn’t a regular bar)
65x5 (changed bars)
85x5
95x8
115x5

Abs…

Squats tomorrow!

45

Ok, well I’m a week and a half behind in logging, so I’ll just summarize last week and move on to this week.

Wed. 7/30

RDL

DL worked up to a single at 225

other stuff…

Thurs. 7/31

Pull-ups 8,8,7,5,6

superset with

Bench warm-ups, then 115x5,5,5 125x5,5

then seated 1 arm close grip row, standing bb mil press, Arnold’s and abs

Fri 8/1

Squats and other stuff. my squats still suck.

46

I mailed my entry form for a push-pull meet on the 23rd today (Monday) on my way to the gym. This was the only meet I could reasonably do before next summer, and I figured that I can at least get my feet wet, and see if I want to continue along this path. I’m probably not “ready” and I certainly won’t be breaking any records, but I’m hoping to have fun! :slight_smile:

Monday 8/4

warm-up

Bench
45x6
75x5
100x5
120x5
135x5
120x8

Incline Bench
45x6
75x5
95x5
115x5
120x5

Dips
15,10,10

ABS

Tuesday 8/5

warm-up

Squats
45x6
65x5
85x5
105x5
125x5
140x5,5,5 (these probably weren’t quite low enough)
115x6

My left leg is definitely weaker than my right, and I think I’m using my right leg a lot more than my left while squatting. I’ve been trying to focus on mind-muscle connection to fire my left leg while squatting, but I don’t think it is working…

leg extension
60x10 (both legs)
30x8,6,10,10 (each leg singly)
40x8 (left leg only)

Leg press
90x10
140x8,8,8 (tried to focus on using my left leg more than my right)

calves on the leg press, then ABS

47

Wow oh wow. Kids and life have kept me from the internet, but not from training.

I just competed in my first PL competition today. Just Bench and DL, but I’m hooked.

No records broken, and this federation doesn’t recognize raw records, (not that I came anywhere near any records), but today was awesome.

I competed in the 148 weight class, Masters 40-46. Completely raw, not even wrist wraps, belt or knee wraps. (Not that there is anything wrong with those things, I just don’t have any of them.)

I was totally overwhelmed and more nervous than I’ve been in any situation in years, but had wonderful support from my husband, and an experienced lifter who gave me a lift off on each bench attempt, along with lots of encouragement throughout the experience.

My first Bench attempt was 148.8 lbs and I got 3 white lights. Yay!
My 2nd Bench attempt was 154.3lbs and I failed. :frowning: I wasn’t mentally prepared for the pause at the bottom before the lift command, in addition to still having lots of nerves, even though I’ve lifted that weight before in training. I just couldn’t get it up.
My 3rd Bench attempt was again 154.3 lbs and I hit it easy peasy! The mental part of this game is so crucial! I was prepared for the pause and the lift command, and Boom, up it went, no problem!

The afternoon was for deadlifting! 3 white lights on all three lifts!
My first attempt was 209, second was 220, third was 231, a personal record for me. All three went up easy peasy. In retrospect, should have attempted more for all 3 lifts, but I didn’t want to fail again, and being my first meet, I wasn’t sure exactly how to gauge everything.

I’m so excited! Can’t wait to get back in the gym on Monday! Have a great Sunday everyone!