Haven’t had a log in a few years, figured it’s a good idea to get one started up for accountability again with new goals!
Quick history - been lifting for almost 30 years, currently just 2 months shy of turning 50. Competed in low-level strongman and powerlifting (even one clean-and-jerk comp) in the past, would love to compete again, just working through a long-standing imbalance that has me all twisted up and affects pressing/rowing. Was in my best shape/strongest p4p at age 43, so working to get back to that spot again, break a few PRs, and get lean since I’ve been carrying around 20 lbs. or crap weight for a few years that’s not helping!
First session back last night after vacation, chest/back/arms/neck work:
Incline axle bench - 2x6 @ 225 lbs. (can’t press well due to lat/scap issue that wings my right scap out when pressing and moves my right shoulder forward to throw me out of the groove)
Swiss bar flat bench - 2x7 @ 220, 1x12 @ 180 lbs.
Close-grip axle bench - 2x10 @ 180 lbs.
Burn-out on assisted dips, 10 @ 50 lbs. assist, 10 @ 100 lbs., 8 @ 150 lbs.
Pull-ups -
1x4 @ 44 lbs. added
1x6 @ 33 lbs. added
1x12 @ bodyweight
Have to do all sets with feet starting flat on floor, lat issue reduces my strength about 15% on right side when doing pull-ups from a full hang, so I have to cut a few inches off ROM to make them work right now
45 degree unilateral pulldowns - 2x10 @ full stack each arm (200 lbs, feels more like 120 on other machines), 1x8 @ 150 each arm w/3 second hold on each rep.
Seated cable row with medium MAG grip - 2x12 @ 225 lbs.
Chest supported T-bar rows, done high and wide grip for upper back - 2x12 @ 3 plates, slow negatives
Seated face pulls on cable tower with spreader handle - 2x20 @ 180 lbs.
V-handle pulldowns to forehead - 1x5 @ 80 lbs., 10 second hold each rep, 1 set with 60 lbs, done as 30 second hold at forehead on 1st rep, 5 reps with 3 second hold, then 1 rep with 20 second hold, traps fried
Swiss ball neck extensions done between bench warm-ups and sets - 2 sets of 20 in each direction, heavy lean into ball that was against wall for support
Seated tricep machine - 3x20 @ 170 lbs.
Pendulum triceps extensions on reverse hyper machine - 3x15 @ 90 lbs.
Cable tower straight bar biceps curls, lying flat on floor - 3x12 @ 120 lbs.
Extremely low incline DB curls - 2x10 @ 20 lb. DBs
Lat/scap issue also affects bicep on the right, it lost about 10-15% size over past few years, and shoulder rolls in on anything but very light curling with free weights, so I use mostly machines or light weights at this time.
Lots of work done in 1:40 minutes, heading in for deadlifts/light shoulder work tonight!
Goals for 2024 stand as:
- lose about 10% bodyfat to get back to visible abs again while not sacrificing strength
- Get squat back over 500 again (haven’t hit 500 since almost a year ago on a straight bar, have done 500 on a Marrs bar last September)
- Hit the long-term goal of a 600 lb. sumo deadlift (can’t pull conventional over 500 without pain due to old back injury, sumo doesn’t bother it at all). I’ve pulled 650 off 5" pins in the rack, a double with 600 off 3" bumper plates, and a single off 2" bumper plates, as my weakest spot is off the floor.
- Get out to work with Jimmy Bluff this year to see if he can fix my lat/scap issue as the past 3 well-respected PTs have been unable to get things on the right track
Current bodyweight hovering at 230 lbs. right now, I feel my best at around 210-215, so looking forward to getting it back down there again.
Looking forward to keeping things updated here so I can stay on track, especially with dieting, as I eat well 95% of the time, but drinks out are my downfall and I’m needing to work on a solid reduction to meet my goals. Oddly, I’ve hit some of my best PRs after a night on the town, but at my age, it halts fat loss almost completely.