PL Training for Master's Nats

Training Over 35 Lifter
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I’ve tried 3 or more times to download the videos with no success - SORRY!
I have had a week off from lifting/training to let my body have a chance to get rid of this virus I still have.

I have some thoughts about the contest & my training…training the lifts on individual days does not guarantee that at the contest you will lift what you have in training. My deadlift training up to the contest was OK…my back was never too sore to functio the next several days and the weights lifted were respectable…the contest showed me something I did not expect…

I became progressively more fatigued and my attention span started to go as well. By the time I DL’ed, my back was already sore from squatting & BP’ing and my lift sufferred because of it. The pause in the BP was longer than what I was used to in training and I was not strong enough to compensate at the last moment in the contest…

I will use longer pauses from now on, even if it means the potential for lifting heavy may suffer a bit(for now). My squats have not been great all along and I didn’t pull any rabbits out of a hat at the contest either…I need to try something different - I started something different today - I box squatted below parallel with an empty bar and 2 choked pink bands.

The bands were adjusted so that they gave slight resistance in the bottom position and my guesstimate at the lockout was that they were giving me about 50 pounds. I will progressively add weight and/or bands and see how this works for 6-8 weeks.

It has gotten cold and the roads are icy or snow-covered so I haven’t dragged the chain for several weeks - I will ride the recumbent bike for awhile until the weather breaks for my conditioning + I still play full-court basketball with my students 4-5 days per week.
I was bored at times at the meet…my workouts last less than 60-75 minutes; my pace is as fast as I feel recovered or timed by a watch for a specific pre-determined time period.

The contest felt like the pace was dragging; like I got ‘cold’ in between lifts. There were 10 lifters in my flight so at least 10 minutes bet. attempts when I was used to 3-4 minutes tops. I know the rest should have benefited me physiologically, but psychologically it felt way too long!

I want to train and have fun for awhile before I consider another training for another contest. I want to work on my weak points and become more consistent before i put pressure on myself to perform 110% in every workout. I want to have some fun workouts where I’m not pressured into performing specific reps/sets/weights…

I want to feel like I’m doing it because I want to not because my training log says I have to!!

I also want to say how much your input means to me. I train alone for the most part and get little coaching or feedback on the spot. You guys have managed to to act like my coach with your suggestions, encouragement, quotes, etc. I really do appreciate it and will continue this thread because of that!

Thank you for making this old fart try a little harder! I value all that you have to say and appreciate your honesty and candor. THANKS AGAIN HT, JIMMYT and BARRYJ!!!

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Thanks Art. I’m off to the gym. Once again you’ve given me inspiration. Yhe children are in trouble today. GOD bless our crew.

383

Alert Barry left DNA at the gym again today. Pulled off another callous, not as bad as the last one. Bandaid, tape kept going. Felt great.

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QT,
I like your thoughts on your training.Reflecting on your competition and perfomance is the way to improve in the future.Good idea to train and have fun.
Barry,
The hand deal is you.After training with you, I got the feeling you go all out most of the time.I dig that!Hope it heals fast my brother.
As for my training, I have been working alot.I’m just hitting the gym when I can and training reps.Everyone stay well and TRAIN HARD! Jimmy T

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Barry,
Do you shave your calluses when they get too big??? I shave mine, or, sometimes pick 'em if I’m watching a close ball game, lol! They have less area to catch on the bar that way - maybe you can try it & see how it works.

Jimmy,
I realize that priorites sometimes put training on the backburner… you have the rest of your life to train when and if priorities allow us that luxury. Be good and be patient… I feel sorry for those weights when you finally get in the gym!
Art

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QT, How do ya shave the callouses. I did again today. It wasn’t well healed. I’m going to take a week off DLs. I’m addicted to rack pulls. My poor form doesn’t show up in the rack. I pray HT’s tricep is healing. Jimmy, have you tried the supplements? Take care all.
BJ

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Barry,
Take a razor blade and CAREFULLY remove layer(s) of the callus until it is almost level with the good non-callused skin. Smooth the edges with your wife’s nail file or emery board. If you don’t trust yourself with the razor blade, you can use a pumice stone, or a commercial callus remover, or, you can spend a little longer and less money with the emery board alone, it’s just gonna take longer to cut through the tough skin.

I hope HT is OK too!
I have been fooling around with DB’s and mini bands for all my training this past week…I have also box squatted with the bands 4 workouts now. I’m not sure I’m doing it right, but I re-read Louie Simmons article on them and will try to refine my technique with trying to relax the hip flexors on the box, that’s what I think I’m not doing correctly.

Jimmy - What’s new on your end? Hope all is well!
Will keep this thread going a lot longer because of you guys!
Art

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Keep the thread going, we all enjoy it. I have recently joined up with Lou Brock on a MLM deal with ytb.com. I have my own travel agency. Maybe one of these days we could all get together and train. My hand is trashed, I may not be able to workout this week.

I also kind of strained my right arm in the process. I hadn’t pulled over 7 in 10 years from the rack. Stupid Barry gym trick, I held it for 5 seconds or so looking at the bend in the bar enough though I knew my hand was F…DUMB Train hard and keep the thread going. God bless our team.

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QT,
Nice to see you having fun in the gym.I’m glad to hear you will keep the thread going.We all can use the feedback and it is a great way to keep in touch.A training tool for sure!
Barry,
Yes,I used the ProEndorphine and I felt the kick during my legs training.I gave a few samples to Kevin my training partner and he will give me some feed back.I,m going to try the Symbiotropin and the Meditropin tommorow.The training is going well.Work is still wide open.I,m not pushing anything right now.I dig your avatar brother.The shirt and tie make you look less intimidating.Ha Ha!TRAIN HARD! Jimmy T

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Qt, don’t give up on us. My hand is trashed. Had an easy day today in the gym. Still suffering from Sat. For me a hardcore day. I wish so much for better form in the DL. I know you guys are behind me and my patience is nill. In the rack I walk in there and f…ing pick it up. 3 deep breathes and it comes up. Even from the last hole 6ish is no problem. From the floor my ass is too high. Jimmy saw it and strength isn’t the problem. Thanks for the support and I pray for HT. As my buddy says budda bing budda BOOM

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Barry,
It still sounds like you have the capability to pull those heavy weights from the floor and not just off the pins. The only other thing and it’s a long shot I can suggest is placing the bar under the pins and pull against them isometrically to get used to keeping your ass down. As you become more comfy/familiar, raise the pins up to allow the bar to come off the floor and increase that when you become comfy there also.

02/17/07 - Saturday

Box squats with choked blue(strong) band on each end
45x8; 95x1; 135x3x8(1min rest bet sets)

392

02/19/07 - Monday

Bench Press
45x10x2; 135x8; 185x6x4

Incline BB Press(Haven’t been able to do since surgery for a variety of reasons)
45x12x2; 65x10; 85x8; 105x6; 125x6; 135x6

Keiser Pec Deck
8-12 repsx4 sets varing psi

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02/20/07 - Tuesday

Chain Drag Intervals
Backwards - Total time = 25 minutes

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Greetings brothers. Hand is still a problem. I used gloves the last workout and still broke the skin. I guess Jimmy T if I had a real job like you I wouldn’t have this problem. HA I guess light DLs with gloves tomorrow. We need to keep HTs spirits up as much as we can. QT, I hope we won’t have another bro with teflon. A blessed weekend to all.

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02/23/07 - TGIF

Incline BB Press
45x12; 95x10; 135x8; 155x6; 175x5; 185x3x3

Bench Press - all reps paused over 1 second
135x10; 185x8; 225x6
3 second pause - 275x1x3

Incline Flyes
35x12; 45x8; 55x4; 65x2

Chain Drag
Backwards - 15 minutes
Forwards - 10 minutes

HT - Look forward; don’t fall into the trap of comparing then to now! You will go forward and surpass all your expectations…mark my words!

Jimmy - I know you are busy; hope the precious times you do get in a workout reward you in more ways than one!

Barry - Let the hand heal…no DL/no gloves needed. Substitute something like pause or box squats at or below your starting depth for the DL. Even use the Smith Machine. Teach yourself…convince yourself…that you will form the lift to death & that it will not defeat you. YOU control the bar; it does NOT control you! Have someone video lift and look at yourself and try to pick out both strong & weak points. Then systematically correct one weak point until it is a strength, etc etc. Be patient…let time be your ally, not the enemy. Good Luck!

Art

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Thanks QT as always for the support. I switched over and under grip and the hand was fine. I only went to 435 from the floor. I had a marathon day I was helping one of the children on his bench and I was there for 2-1/2 hours. I love helping with the children. The ones that don’t bring an ego to the gym I help. The ones that do I try to mess with, just me. I’m pretty shot but it feels great. I have to start keeping a journal. Today’s volume was thru the roof. GOD bless the team.
BJ

397

02/25/07 - Sunday

Squat
45x8x2

Box Squat9below parallel)
95x3; 135x3; 155x3

Box Squat with choked blue(strong) bands
155x3x8(1min rest bet sets)

Deadlift
135x8; 225x5; 315x3; 405x2

Roman Chair Sit-ups
BWx20x5

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02/26/07 - Monday

Bench Press(every rep paused)
45x10x2; 135x8; 185x5; 195x6x4

Incline DB Press
55x10; 75x8; 95x5x2

Pull-ups/Chin-ups
BW x failure x 3 sets

Bent-over DB Rows
95x5x3

Crunches with 95lbs on chest
95x10x5

399

02/27/07 - Tuesday

Squat - raw
45x10x2; 135x8; 225x5; 315x3; 365x1

400

1st attempt squat