In case anyone is interested in seeing how one 50 year old is training for the USAPL Master’s Nats, I am posting my workouts for your review, comments, suggestions, criticism, etc. I’m not perfect, nor do I claim to be, but what you see here will be honest and real training juggled with 2 jobs and a family.
It’s done in my garage so I train at whatever hour of the day it’s convenient for me. I am not sure if I will be able to get time off from work to compete, but I will train nonetheless. If I can’t go to Texas, I will do an unofficial/unsanctioned meet in my garage with 3 State/National refs with full single ply gear + belt & wraps
Week of 03/06/06
Monday - Bench Press with 2 mini blue bands 50% 1RM raw x 3reps x 9 sets with 3 grip widths - narrow x 3 sets; regular x 3 sets; wide x 3 sets. Narrow and Wide are 2 finger widths from regular grip
Tuesday - Manta Ray Squat Raw
45x12x2; 135x10; 225x8; 315x5; 405x3
Keiser Leg Press 5 sets working until I failed with a single
Keiser Seated Leg Curl - worked up to a heavy triple
Wednesday - Standing Press Behind The Neck - 45x12x2; 70x10; 95x8; 120x5; 135x3; 160x2; 185x1 strict and 1 push press; 205x2push press both; 145x8
DB Clean & Press - 40x10; 60x10; 80x6
Bent-over lateral raises with DB and Band together - 3 sets to failure
Thursday - Deadlift - 135x8; 225x5; 315x3; 405x2; 495x1; 525x1; 475x3
Crunches with 125lb DB - 3 sets x failure
Friday - Raw BP - 45x10x2; 135x8; 185x5; 225x3; 275x1 Put on loose BP Shirt 295 x 3 long pauses
Pull-ups - BWx20; BW+50x3x3
Keiser Seated Row - work up to failure
excellent art! this is the log i have been waiting for. you do a lot of movements that i can no longer do, btw. dips with weight and behind neck presses are a no-no with me for sure, lol!
Monday - Floor Bench Press - worked up to failure; made 315x1; missed 325x1 twice
Slight Decline DB Triceps Extensions - 30x6; 40x6; 50x5
Green Band Triceps Pressdowns - 4-5reps x 3 sets
Roman Chair “crunches” - 20 reps x 5 sets
Monday - Floor Bench Press - worked up to failure; made 315x1; missed 325x1 twice
Slight Decline DB Triceps Extensions - 30x6; 40x6; 50x5
Green Band Triceps Pressdowns - 4-5reps x 3 sets
Roman Chair “crunches” - 20 reps x 5 sets
QuarterTonner,
I’m training for the masters nationals in the NASA organization.My meet is the first weekend in june.I’m going to Killeen to watch the USAPL meet.My class is 181 and I’m 52.I’ll post my training cycle when I have more time.Thanks for the info and TRAIN HARD!Jimmy T
Jimmy,
Thanks for the encouragement; it means alot to me. My projected cycle takes me up to the 1st week in May. Hopefully, we will cross paths in Kileen. If I can’t make the meet, I will attempt my meet lifts in my garage with 3 judges and base my next series of workouts over the Summer on those lifts.
When you see Rich Peters at the Nats, will you convey that Art Margulies said “Hi” and was “wishing him the best!”
Back to more important things, I wish you the best in your training and that it will manifest itself in PR’s at the Nationals. 'Till we cross paths, best to you Jimmy.
Art
Thursday - 1-arm semi-erect standing Press
R arm - 40x10;50x10;60x8;70x4;75x2
L arm - 40x10; 60x10; 80x5; 90x2; 110x8
DB Hang Cleans - 40x10;50x10; 60x10; 70x7
1arm DB Snatch
L arm - 40x8; 50x6; 60x3
R arm - 40x10; 50x8; 60x5; 70x4; 75x3
Crunches on floor/legs on bench - 100x6x4
Chain drag - Backwards x 15 mins & Forwards x 10 minutes
[quote]QuarterTonner wrote:
Friday - Deadlift - 135x8; 225x5; 315x3; 405x2; 495x1; 530x1; 480x3
Rack Pulls from just above Kneecap - 225x8; 315x6; 405x5; 495x3; 545x2; 585x1x2
Blue Heavy Band Pull-throughs - 8x3sets
Saturday - BP with chains - 135+chainsx8;185+chainsx6; 225+chainsx4; 275+chainsx3x3
Incline DB Press - 40x10; 90x8 90x8/mini blue band
Dips - BWx30[/quote]
QuarterTonner,
The workouts look awesome.My training consists of two bench days,one light and one heavy.They are on tuesday and saturday.I squat on mondays and deadlift on thursdays.I do all my assistance work on those days as well.Eight weeks out of the nationals,I will drop the 1rep max weight to 60% and increase my weight by 5% leading up to the nationals in 8 weeks.I had to cancel my trip to the East Texas Open Last month.Three of the four kids had little league activities.I lifted in the gym and broke 3 of the 4 state records in my weight class.I was 20lbs. off the bench record due to a shoulder problem.Today my shoulder is getting better,and that record will fall too!If all goes as plannsd I will total in the low to mid 1300’s.Keep up the training bro.Your work outs are strong.We will achieve our goals with focus,determination, consistancy and love of the sport.From your posts you have all.My hats off to you and best of training to you.TRAIN HARD! Jimmy T
QuarterTonner,
This is a two week conditioning cycle.
Squats- 3 sets x 10 x 315lbs.
Leg press- 2 sets x 10 x 500lbs.
Leg ext.- 3 sets x 10 x 140lbs.
Leg curls- 3 sets x 10 x 70lbs.
Toe raise- 3 sets x 20 x 500lbs.
Light back and bicep.
3 sets x 10 x BW chinups
3 sets x 10 x 160lbs. front lat pulldowns
hammer curls
1x8x45lbs.
1x8x60lbs.
1x6x75lbs.
I,ll light bench on wed. instesd of tues. due to my work schedule.Deadlifts on thurs. and heavy bench on sat.TRAIN HARD!Jimmy T
Thanks for sharing your workout(s) with us. Talk about awesome…you’re surpassing most of us!
Week of: 03/20/06
Monday - Squat - 45x10x2; 135x8; 185x5; 225x3; 275x2; 315x1; 365x1WRAPS; 385x1WRAPS; 405x1WRAPS; 425x1WRAPS; 445x1WRAPS; 465x1WRAPS
Chain drag - 20 mins backwards then 10 mins forwards
Keiser Leg Press - did 5’s till I couldn’t get 5 anymore
Keiser Seated Leg Curl - 8-10 reps x 5 sets
Keiser Leg Extension - Started with 100 psi and increased the psi each rep until I failed with 175 psi
Donkey Calf raises ithe 125lb wife on back - 3 sets to failure
Bosu Ball Crunches with 25lb plate - 8-10 reps x 4 sets
QuarterTonner,
Got back in from work a day early and light benched on tuesday.Today was deadlifts and back and bicep a day early.
Deads
1x10x135
1x10x225
2x10x315
chins
3x8xBW
lat pulls -front
3x10 200
V-bar pulldowns
3x10x200
bicep
E-Z bar curls
1x8x110
3x8x130
DB curls
3x10x45
cable curls
1x50x70
weighted crunches w/25lbs.3x100
hypers w/25lbs.3x25
I,ll post my bench day on sat.Keep TRAINING HARD! Jimmy T
Tuesday - Just took dogs for 1 hour walk. My legs and back weren’t feeling too good so I didn’t lift.
Wednesday - Hang Snatch - 95x10; 120x8; 135x5x5
Hang Clean and Press - 135x10x2; 135x7(Ran outta steam!)
Snatch grip shrugs - 135x6; 225x4; 315x2
Leg Throwdowns(Abs) - 3 sets x failure
Bench Day
1x10x95
1x10x135
3x10x185
Incline
3x10x155
3/4lockouts
3x8x275
close grip
2x8x155
Seated military press
3x8x135
plate raise
3x10x45lb. plate
I’ll move the weight up by 10lbs.each week for the next 3 weeks,and keep the reps the same.I,ll move my squat and dead weight by 25lbs.TRAIN HARD! Jimmy T
QuarterTonner,
That is a strong bench workout.Looks like your right on track for the Nationals.Due to my work schedule I have to move my training days around.
squats
1x10x135
1x10x225
3x10x340
Leg press
2x10x550
leg ext
3x10x160
leg curl
2x10x80
seated calf raise
3x15x225
crunchs
4x50xBW+35lbs.
hypers
4x25xBW+35lbs.
After my last set of squats I was ready to blow my protein shake and banana all over the power rack!You gotta love it.TRAIN HARD! Jimmy T