Old guy training

[oldlifter50]

I'm here so getting down to the pinch. Have 11 training weeks til Miami and National Masters.

Monday Feb 11 I will feel this tomorrow.

After the ritual I hit the power cleans. I used the thicker squat bar we have and it is 55 lbs and like I say slightly thicker so the grip got worked too.

5 reps with bar
5 reps with 85
5 reps with 105
5 with 125
5 reps with 155 and a press on last rep of each set

Front squats
5 with bar
5 with 135
5 with 165
5 with 195
5 with 210

Speed pulls
3 with 225
2 with 315
6 singles with 370 and no belt just me. Rest time was 45 seconds between each one.

Romanian deadlifts, I took it easy watching the back after last week.
6 with 225
6 with 255

Seated cable rows with thick bar
8 with 170
6 with 200 grip gave out

Stability ball crunches for my abs of lead.
4 sets of 30

Also worked abs on way out as sucked gut in when gorgeous blonde walked in.

Felt good, but I will pay for it in the morning.

[Big Sky Guy]

Keep Workin it Old Man!

[Nick]

Great work OL... you know I'll be following along and pulling for ya at nationals!

[kook]

Nice work OL! 11 weeks out,time to get strong and eat big.

[oldlifter50]

Thanks for the support guys. It is appreciated.

[oldlifter50]

Tuesday Feb 12 and a good one. Had a real tough one at work, ice storms road issues getting to trains. So I was wired.

Will do cardio tomorrow so only did 5 mins on bike, then to the ritual.

Bench press
15 with bar
12 with 95 lbs
10 with 135
3 with 195
3 with 235
1 with 280
1 with 305 really worked on keeping my elbows in and blew it up.
5 sets of 3 with 270

Close grip bench press
8 with 135
8 with 175
8 with 175 plus a purple mini band
8 with 175 plus 2 purple mini bands
10 with 175 plus a black monster mini band. A PR with this.

Overhead extensions with thick bar
12 with 60
12 with 75
12 with 85
12 with 110 These are awesome and a new weapon for my arsenal with this bar.

Barbell curls
10 with 60
10 with 80
10 with 100

Leg raises with a 22 lb chain on my feet
4 sets of 15 and out of there. This was a wild workout and I am so stoked. For those who let age limit them I say this. :booty::booty::booty:

[oldlifter50]

Wed Feb 13

Cardio did 30 mins on the elliptical

Grappler twists
10 bar
10 bar plus 15lbs
10 bar plus 30 lbs
10 bar with 40 lbs

Gripper
4 sets of 20 seconds each hand with 137 lbs resistance

Decline board crunches
4 sets of 25 good pause top of each rep.

This workout will help me hit my other goal. To on the cover of the swimsuit issue of Modern Maturity. May go out and shop for a speedo:deadhorse:

[IliekFude]

you do a ton of bb style rep work with the bands. do you feel the tension helps with hypertrophy on the negative or just like it for the compensatory accelleration work? i find too much band work just overtrains me faster than shit.

[oldlifter50]

you do a ton of bb style rep work with the bands. do you feel the tension helps with hypertrophy on the negative or just like it for the compensatory accelleration work? i find too much band work just overtrains me faster than shit.

That is why I use the bands only every few weeks. They will easily overload the CNS. Another reason I vary the assistance work. For the last 8 weeks in fact I will not use the bands that often. Also will begin using chains on speed squat weeks. I like the chains better than bands for the squat.

[oldlifter50]

Feb 14 Valentine's Day, and I love to squat. I know I am sick

After the ritual I hit the rack.

Squats
no bar for 12
bar for 12
105 for 10
145 for 10
200 for 5
235 for 3
255 for 1
5 sets of 5 with 275 and no belt. That is 20 lbs more than same time last year. Witness said they were all super deep and lot of power.

Speed bench
bar for 12
145 for 10
175 for 3
205 for 8 sets of 3 with hand placement all over the Ivanko bar and only 30 seconds rest between sets

Ric Sha rows
2 sets of 10 ric sha plus 90 lbs

Have to pick up the pace wife is planning a special dinner

Shoulder press with dumbbells
1 set of 20 with 25 lbs and palms facing

Pressdowns 1 set of 20 with 65 and out of there

I never had a green light all day so did lots of ab holds. So here I come honey, and I am hungry.

[IliekFude]

That is why I use the bands only every few weeks. They will easily overload the CNS. Another reason I vary the assistance work. For the last 8 weeks in fact I will not use the bands that often. Also will begin using chains on speed squat weeks. I like the chains better than bands for the squat.

gotcha, i was under the impression they were gettin used alot more in yr training.
my bad bud, solid workout btw. not too shabby for tryin to rush around on valentines day for sure!
take care.

[Bmoore535]

Old Man Good Numbers Buddy

[oldlifter50]

Old Man Good Numbers Buddy

Thanks it keeps me out of the walker. :roflmao:

[oldlifter50]

Saturday Feb 16

Well after work yesterday I weighed in, 273 lbs. This on a certified scale. I wondered why I felt sluggish so have to do something about it. I will tweak the diet and get back to my old cardio schedule. Now I know it was not the pants making my butt look bigger, it was my butt.

So today I did

Recumbant bike
20 mins

Plyo jumps
5 to 12 inch box
5 to 16 inch box
5 to 20 inch box

Vertical crunches
4 sets of 30 with the green bands

Farmers walk with thick bar dumbbell handles and 100 ft laps
1 with 45 lbs each
1 with 55 lbs each
2 with 65 lbs each

Treadmill for 30 mins

Will read Power Eating again tonight for some help. That and chase the bride around the house a few times.:heart::heart:

[IliekFude]

Sounds like yr motivated and know what ya gotta do.
Kick some ass homey.

[kook]

Nice work lately OL, so what weight do you usually compete at? I've let the weight get out of control, that's why I'm back tracking now!

How did your guys do at the strongman contest this weekend?

[oldlifter50]

Nice work lately OL, so what weight do you usually compete at? I've let the weight get out of control, that's why I'm back tracking now!

How did your guys do at the strongman contest this weekend?

I usually compete around 260. So will be doing some extra cardio and dieting.

My buddy won his class masters heavyweight. Only event that gave him trouble was the tire flip. He had trouble getting hold of it. They had to move the event indoors due to heavy rains all day.

[oldlifter50]

Monday Feb, 18

Well found out the big tax refund I was expecting ain't gonna happen. Will have to pay. So will take it out on the weights. Also I fee the IRS stands for "I Ripoff Salaries."

After the ritual I hit the

Power cleans
5 with bar
5 with 95
5 with 115
5 with 135
3 with 160 and a press at end of each set. Some good stuff.

Zercher squats to mix it up
5 with 85
5 with 125
5 with 175
5 with 195

Deadlifts with bar about 6 inches below knees
2 with 225
2 with 315
2 with 405
1 with 455
1 with 485 this equals what I pulled at Nationals last year and is most ever from this point.

Romanian deadlifts
5 with 225
5 with 245
5 with 265

Chest supported T bar rows
8 with bar plus 55
8 with bar plus 110 hate these because of pressure on chest, but do them for a shake up.

Leg raises off end of bench
3 sets of 25

Now I feel somewhat better. Except have to buy gas on way home. May have to sell my body on the street for extra money.:eek2::eek2:

[oldlifter50]

Tuesday Feb 19 what a bench day

Did 5 mins on the bike and then the ritual.

Bench press time
15 with bar
12 with 95
10 with 135
5 with 200
3 with 245
1 with 285 flew off my chest
1 with 315 it went up easily spotter said great speed
3 sets of 5 with 280 brutal

Dips
10 with bodyweight
2 sets of 10 adding a 22 lb chain to me
1 set of 10 with 2 chains Never did this before and I like it. I am a sick man.

Standing barbell french presses
superset with barbell curls
sets of
10 with 60
10 with 70
10 with 80
10 with 90 I am really feeling it in the arms

Crunches with feet on bench
4 sets of 30

Now to head home for salmon and other goodies.

[IliekFude]

strong work sir

[Nick]

Man that IRS, they are sneaky bastards. At least you'll be getting your "economic stimulus" check in the fall. LOL. Congrats on the kick ass pulling and nice bench single.

[oldlifter50]

After the workout of the 19th I felt this wierd pain in my right upper bicep near the middle head of the deltoid. So I took it easy let it heal and on Thursday the 1st I only did 30 mins elliptical, leg raises off end of a bench 4 sets of 30. Then Ivanko gripper 4 sets of 20 seconds for each hand.

Sunday Feb 24
Wow feeling better. Have to train on Sunday since will have to squat on Wed, having a cyst removed on Thursday so want it to heal. Will only help how I look in a speedo.

After the ritual I hit it,

Vertical crunches in lat pulldown area with rope
4 sets of 25 with 30

Cleans
5 with the bar
5 with 80
5 with 100
5 with 125
3 with 150 and a press at end of each set with no discomfort.

Front squats
6 with the bar
5 with 135
5 with 165
5 with 200
5 with 215

Speed Pulls off the floor and no belt
3 with 225
3 with 315
1 with 365
6 sets of 1 with 400 resting about a minute between sets. Seeing Ray and the others pulling off the 8 inch blocks fired me up. :deadlift:

Romanian deadlifts
6 with 245
6 with 275

bent over barbell rows
8 with 135
8 with 170 reduced the weight to concentrate on form. WOW my back will grow with this.

all in all a good one.

[kook]

I wondered what had happened to you, Glad things are feeling ok, way to get back in there and do work.

Hope that cyst is just something small, and you come back quick

[*Bunny*]

For those who let age limit them I say this. :booty::booty::booty: We dont discriminate, us wimmin will take pics of all ages. :D


I love to squat. I know I am sick +1 for being sick... I :heart: squatting



Cleans

Front squats

Romanian deadlifts

bent over barbell rows
:heart: :heart: :heart: :heart: :heart:







ps where was this cyst?

[bigdamray]

Nice work Big Al!!

[Nick]

Heal quickly and get back to it Al. You're in our thoughts.

[oldlifter50]

I wondered what had happened to you, Glad things are feeling ok, way to get back in there and do work.

Hope that cyst is just something small, and you come back quick

Tnx I heal quickly so will be back at it the following Monday. Supposed to only take about 20 mins.

[oldlifter50]

[QUOTE=*






ps where was this cyst?[/QUOTE]

It is on upper back in the middle and just below where I place the bar for squatting. The queen of the universe will get to put the neosporin on and new bandages. I am so good to her.:roflmao::roflmao::roflmao:
That will probably be the highlight of her day.

[oldlifter50]

Nice work Big Al!!

Thanks Ray, man those deadlift singles where 10 lbs more than last year at this point.

[oldlifter50]

Heal quickly and get back to it Al. You're in our thoughts.

Thanks Kab, should be no big deal. Will be about a week before I squat so that will not be the problem. Big problem will be containing the little woman's enthusiasm for taking off bandaids daily and caring for it. Do I know how to show a girl a good time or what. :roflmao::roflmao:

[Big Sky Guy]

You sick, twisted man....:D





Mine just paid the price for thinking it would be cute to wax my back....I broke out like a teenager :lol:

[oldlifter50]

Tuesday Feb 26 and had to blow the stress out.

Bike for 5 mins then the ritual.
Bench press
15 with the bar
12 with 95
10 with 135
3 with 200
1 with 240
1 with 275
1 with 300 flew up off my chest
1 with 320 and it felt easy even paused the rep
my spotter had to leave so I did
2 sets of 10 with 225

Close grip bench press
8 with 135
8 with 175
8 with 200
8 with 225 and a good strong set

Overhead extensions with a regular bar.
12 with 55
12 with 60
12 with 65
12 with 70 my arms are feeling great.

Hammer curls
10 with 30
2x10 with 35
10 with 40

superset with

Leg raises off end of a bench.
4 sets of 30

Red sweatshirts turn purple with sufficient sweat. Mine did oh hell yeah.

[Nick]

Nice benching bro... hope u worked that stress out but good.

[oldlifter50]

Wednesday Feb 27

Had a super stress day at work and had to take it out on the weights.

After the ritual I did
squats
10 with no bar
10 with bar
10 with 105
10 with 145
3 with 205
1 with 250
1 with 270
5 sets of 5 with 290 that is 25 lbs more than same point of program last year.

12 second walkouts
340
380

Pause squats
2 sets of 3 with 235 and 2 second pause at bottom of each rep.

decline board crunches
4 sets of 25 and out of there. Tomorrow cyst removal and wife's birthday. So cake will be consumed. I got her flowers 2 gifts, a card, and a picture of me for her computer. Just goes to prove what kind of guy I am, a dirty old man.:banana::banana::banana:

[kook]

nice squatting, I like the walkout training, all the old schoolers always talk about how much they used to walk out!

Good luck with the surgery tomorrow, and happy Bday to your wifey!

[oldlifter50]

nice squatting, I like the walkout training, all the old schoolers always talk about how much they used to walk out!

Good luck with the surgery tomorrow, and happy Bday to your wifey!

Thanks all went well and relaxing now. The walkouts do get the body used to heavier weights. Another good way is what I call Walter Thomas partials. He could do them in power rack, but I have hands to the collars and varied it.
You load the bar to say 60 lbs over your work set weight and set the pins so you do say a 1/4 squat. Squat to the pins then. You can add more weight. Each week he would lower the pins. Really brutal work. I enjoyed them until someone took the chains I used. I looped chains over the monolift and on ends of bar near the weight. Someone took the chains and cut them to use for another apparatus. :wallbash::wallbash::wallbash:

[Nick]

OL I took your suggestion and also did a heavy walkout of 345 after my top set. Didn't feel too shabby on my back. THANK YOU for the suggestion!

[Sarge]

Nice lifting OL, hope your wife's surg. went perfect and had a great Bday!


Red sweatshirts turn purple with sufficient sweat. Mine did oh hell yeah.
Good to know :)

[oldlifter50]

Nice lifting OL, hope your wife's surg. went perfect and had a great Bday!


Good to know :)

I had the surgery and went super.

She had the birthday. Gave her flowers, a new MP3 player, cake, and an old age survival kit. Made it myself contained hair nets, rubber caps for a cane, stool softener, Ben Gay, some blue hair dye, and bunion pads. :bash: somehow I lived through it.

[Sarge]

should come with a helmet for the gift giver it sounds like, LMAO

[oldlifter50]

Well back at it after having to work on my computer, runs like a top now, wobbles and falls. Cleaned and repaired registry, cleaned the startup tray, defraged, and almost sound like a nerd. Help me, even put on a new mouse.

Sunday Mar 2
Cardio
elliptical trainer 30 mins
grappler twists
sets of 12 with
bar
3 sets of 12 with bar plus 15
Ivanko gripper
4 sets each hand 20 seconds each with 169 lbs resistance
hi chair leg raises
4 sets of 25

Monday Mar 3
Cleans with
bar for 5
80 for 5
115 for 5
130 for 5
155 for 3 with a press on last rep each set

Zercher squats
5 with bar
5 with 125
5 with 175

Rack pulls just above knees
3 with 225
2 with 315
2 with 405 bar feels too smooth, poor gripping
1 with 485
1 with 545 and the left side of bar feels like I am holding a smooth door handle

Romanian deadlifts
6 with 225
6 with 255

Barbell rows
8 with 135
8 with 175

stability ball crunches 4 sets of 30


Tuesday Mar 4
Bench press
15 with bar
12 with 95
10 with 135
3 with 200
3 with 225
1 with 260
1 with 290
1 with 310
1 with 330 this is 15 lbs more than same point in cycle last year
3 with 285
10 with 225
a burn set 135 for 23 reps

Rack lockouts with bar about 3 inches above my chest just below my stall point.
5 with 135
5 with 185
5 with 225
5 with 260

Standing barbell French press
2 sets of 8with 70
1 set of 8 with 80
8 with 100

superset with barbell curls
3 sets of 8 with 70
1 set of 8 with 80


Leg raises off end of bench
4 sets of 30 I feel so stoked.

[Nick]

Looks like your training has you well ahead of schedule! That is great to see man! Ton of killer work in here.

[kook]

Glad you're surgery went well, you're a brave man giving wifey a present like that:bowdown:

Training looks very solid, 8weeks to go now?

[oldlifter50]

Mar 7
After the ritual I hit the squat rack.

Squats
10 with bar
10 with 105
10 with 145
2 with 200
8 sets of 2 with 235 resting 30 to 40 seconds between sets
2 sets of 2 with the 235 plus purple bands rested about a minute and felt easy. This with no belt either.

Even as cold as it is my sweats are getting wet already.

Bench
10 with bar
10 with 135
8 sets of 3 with 185 concentrating on speed
2 sets regular grip
2 sets 2 fingers wider
2 2 sets narrower than regular
2 sets regular grip

Reduced weight to aid in recovery and focus on speed out of the bottom.

Thick bar military presses
8 with 85
8 with 100
8 with 120

Thick bar overhead extensions
8 with 80
8 with 100
8 with 120

Thick bar pressdowns
12 with 60
12 with 70
12 with 80
12 with 90 my forearms are feeling it now.

Superset with

Crunches with legs wide on bench
4 sets of 30
Then to head home and eat and look at pictures from the big snow of yesterday. We had 2 inches of snow in Ft Worth area on March 6. Go figure, latest I have seen weather like this in the almost 13 years living here.

[kook]

Great training, looks like a lot of grip work with all the fat bars.

I saw you guys got snow down there, from what I saw on the news looks like a little snow causes chaos down there! and even the trailer truck drivers don't know how to drive in that white stuff :rofl:

[oldlifter50]

Mar 9 an extra workout

Elliptical trainer 30 mins

vertical crunches with green band
4 sets of 30 with green bands

Ivanko gripper
3 sets 20 seconds each hand with 169 ls resistance
2 sets 20 seconds each with 191 lbs resistance

Leg raises off end of bench with a chain on feet
5 sets of 15

feeling good and like I might have lost some more weight. Men do lose weight easier than women. Further proof God is male.

[Beverly McD.]

"Men do lose weight easier than women. Further proof God is male."

:asshole:

(I rrrrreally wanted to use the new wavey2 lol!)

[IliekFude]

strong work for a young fella

[oldlifter50]

Mar 10
After the ritual which consists now of
5 mins stationary bike
stretch shoulders
stretch quads, hams, lower body muscles.
stretch groin
meditate

Power cleans
5 with bar
5 with 75
5 with 100
5 with 120
5 with 140
3 with 160 and a press on last rep of each set. Feel strong after doing these.

Front squats
6 with bar
5 with 135
5 with 165
5 with 190

Speed pulls
3 with 225
6 sets of 1 with 315 rest 30 seconds between each and no belt.

Romanian deadlifts
6 with 225
5 with 250
5 with 275 no belt and these could attract Romanian chicks

Ric Sha rows
8 with ric sha plus 90
8 with ric sha plus 120

Crunches with feet on floor wide apart
4 sets of 30

I am thinking if BDR can post pics of himself maybe I should too......... Second thought nope, last time I did that had these Sasquatch hunter show up at my door.

[oldlifter50]

"Men do lose weight easier than women. Further proof God is male."

:asshole:

(I rrrrreally wanted to use the new wavey2 lol!)

That hurt so much have to go and hug a role of duct tape.:hyper:

[oldlifter50]

Tuesday Mar 11

Well did the bench thing today and the ritual is slightly different for it.
Stationary bike 10 mins
Chest pulls wide grip 50 reps with 40 lbs
pressdowns 50 reps with 30 lbs
Shoulder stretches,
groin stretches
rotator series using 10 lb dumbbells 10 reps each position
stretch chest
meditate

Non bench bench week.

Rack lockouts with bar about 4 inches above chest
10 reps with bar
6 resp with 95
5 reps with 135 then add chains to this
5 reps 1 pair chains
5 reps 2 pairs
5 reps 3 pairs
5 reps 4 pairs
5 reps with 5 pairs of chain on the bar. Each chain weighs about 22 ls so 135 plus chain is 355 at the top. A new PR. I like these for my lockout strength. Almost like BDR except minus 2 45lb plates on each side, also lack of abs, also not as young. However I am better looking.

Close grip bench presses
8 with 135
8 with 170
8 with 200
8 with 245 another PR I am stoked.

Kettle bell extensions
4 sets of 20 reps

Hammer curls 3 sets of 10 with 35 lbs

Hanging leg raises from ab original straps
3 sets of 20

With the fact I hold my gut in at red lights, and I never made a green one all the way to work, I hit the abs hard today. Also had to keep gut in as some hot nookie girls were in the gym. Only thing is with a sweat shirt on they do not get the full effect. Damn it is so hard to be a dirty old man.

[Nick]

Nothing like some hot nookie girls! Great workout OL. Where are you in your training cycle? How far away from the meet?

[oldlifter50]

Nothing like some hot nookie girls! Great workout OL. Where are you in your training cycle? How far away from the meet?

after this week 6 more training weeks to go. So look out.

[IliekFude]

Tuesday Mar 11

Well did the bench thing today and the ritual is slightly different for it.
Stationary bike 10 mins
Chest pulls wide grip 50 reps with 40 lbs
pressdowns 50 reps with 30 lbs
Shoulder stretches,
groin stretches
rotator series using 10 lb dumbbells 10 reps each position
stretch chest
meditate

Non bench bench week.

Rack lockouts with bar about 4 inches above chest
10 reps with bar
6 resp with 95
5 reps with 135 then add chains to this
5 reps 1 pair chains
5 reps 2 pairs
5 reps 3 pairs
5 reps 4 pairs
5 reps with 5 pairs of chain on the bar. Each chain weighs about 22 ls so 135 plus chain is 355 at the top. A new PR. I like these for my lockout strength. Almost like BDR except minus 2 45lb plates on each side, also lack of abs, also not as young. However I am better looking.

Close grip bench presses
8 with 135
8 with 170
8 with 200
8 with 245 another PR I am stoked.

Kettle bell extensions
4 sets of 20 reps

Hammer curls 3 sets of 10 with 35 lbs

Hanging leg raises from ab original straps
3 sets of 20

With the fact I hold my gut in at red lights, and I never made a green one all the way to work, I hit the abs hard today. Also had to keep gut in as some hot nookie girls were in the gym. Only thing is with a sweat shirt on they do not get the full effect. Damn it is so hard to be a dirty old man.
nice pr's sir n lol @ the ab work..

[Sarge]

lmao @ puffing up for the nookie gurls :)

NICE pr's man! I want some chains!

[oldlifter50]

Chains are great, but nothing beats the feel of the bar in your hand and moving it.

[oldlifter50]

Thursday Mar 13

Well hit the gym and got into it.

Bike for 5 mins
ritual

Squat time
10 reps no bar
10 reps with bar
10 reps with 105
10 reps with 145
3 reps with 205
2 reps with 240
1 rep with 265
5 sets of 5 with 285, supposed to go lower and build up again. However did this and was 25 lbs more than same time last year.

Walkouts
355 for 12 seconds
405 for 15 seconds and all squats and walkouts not even a belt.

Speed bench
10 with bar
10 with 135
2 sets of 3 with 195 conventional grip
2 sets of 3 with 195 and slightly wider than normal grip
2 sets of 3 with 195 and slightly nrrower than normal grip
2 sets of 3 with 195 and conventional grip rested 30 seconds between sets and discovered my triceps are really getting stronger. The slightly narrower grip moved as fast as 135 did.

Military press
8 with 95
8 with 110
8 with 125

Lat pulldowns
12 with 170
12 with 190 really wide grip

Overhead extensions using V shaped bar.
12 with 65
12 with 75

Crunches with feet on bench 4 sets of 30 This was a great one and if was awesome.

[oldlifter50]

March 16
Did 30 mins on the elliptical trainer.
Then my cable pull thru tri set
Pull thrus between legs
Cable side bends right side
Cable side bends left side
The first triset the between legs are 12 reps then all other sets are 11 reps you do 3 trisets and that boys and girls makes 100 reps and I use 85 lbs on the stack.
Ivanko gripper set at 4 and 10 for 191 lbs of resistance. Did 4 sets of 20 seconds each hand super set with
Stability ball crunches 4 sets of 30.
Then home to get ready for tomorrow


Monday March 17, 2008
After the ritual I hit the cleans
Bar for 5
95 for 5
125 for 5
150 for 5 check it out.
YouTube - 6 wks out front clean 150lbs (http://www.youtube.com/watch?v=cLTZimfW1Iw)
then 170 for an ugly 3 but with no belt for anything yet.
YouTube - Old guy cleaning 170 (http://www.youtube.com/watch?v=9k6IEAoBKEw)

Front squats
Bar for 6
135 for 5
175 for 5 are these deep enough.
http://www.youtube.com/watch?v=mi5jq6d9f3s
200 for 5 but goofed up with camera and did not get the video, my first brain fart of the day.

Rack pulls from just below the knees and yes now I put on a belt.
225 for 3
315 for 2
405 for 2
455 for 2 this was a great one.
YouTube - Rack pull of 455 by an old guy (http://www.youtube.com/watch?v=H0I5gfpl1t8)
500 for 1 plates on end are 47 not 45
YouTube - Pulling 500 (http://www.youtube.com/watch?v=Ics5hL_D1Jc)
Now I intended to go for a new PR of 530 so I loaded the bar
YouTube - Me pulling 550lbs (http://www.youtube.com/watch?v=f29X3SLTye8)
then I looked and noticed the end plates were 25lbs. Wow I had a blonde moment.

Romanian deadlifts
3 with 225
5 with 250 and the belt is again off
YouTube - Romanian deadlifts (http://www.youtube.com/watch?v=pM6NFJPScdA)
5 with 290 and no belt
YouTube - Romanian deadlift with 290 (http://www.youtube.com/watch?v=ipH2l_8nJ5c)

Bent over barbell rows
8 with 145
8 with 185

Leg Raises on decline board
4 sets of 30 and out of there.

[bigdamray]

Nice work AL!!

[kook]

Thanks for showing the vids, looking very powerful, and now I see what you were always talking about doing front squats with the ssb.

[oldlifter50]

Tuesday Mar 18 a real nightmare at work, so look out weights

Did 10 mins on the bike and then the ritual.

Bench press time
15 with the bar
12 with 95
10 with 135
3 with 185
2 with 225
1 with 275
1 with 300 went up real easy
1 with 315 good steady press
5 with 280 elbows stayed in really tight.
2 sets of 4 with 280 elbows kept flaring out on last reps

Bodyweight dips
4 sets of 10

Standing Barbell french press
4 sets of 10 with 90

My triceps are getting stronger and I feel it. When my elbows stay locked in the weights fly upward. Can't wait to try the shirt in 4 weeks.

Dumbbell curls
4 sets of 10 with 30

superset with

crunches feet on bench and 10 lb plate behind the head.
4 sets of 30

wow a good one.

[Nick]

Sorry you had a bad day at work OL but I am glad as heck you were able to return the favor in the gym.

And thanks for the support, you're an awesome bro.

[sassy69]

Tuesday Mar 18 a real nightmare at work, so look out weights

Did 10 mins on the bike and then the ritual.

Bench press time
15 with the bar
12 with 95
10 with 135
3 with 185
2 with 225
1 with 275
1 with 300 went up real easy
1 with 315 good steady press
5 with 280 elbows stayed in really tight.
2 sets of 4 with 280 elbows kept flaring out on last reps

Bodyweight dips
4 sets of 10

Standing Barbell french press
4 sets of 10 with 90

My triceps are getting stronger and I feel it. When my elbows stay locked in the weights fly upward. Can't wait to try the shirt in 4 weeks.

Dumbbell curls
4 sets of 10 with 30

superset with

crunches feet on bench and 10 lb plate behind the head.
4 sets of 30

wow a good one.

Not too shabby for an old dude! ;) (sarcasm!)

I always say the gym is a whole bunch cheaper than a therapist when you need to deal w/ frustration!

:super:

[Big Sky Guy]

I see you're not falling apart in here!

[oldlifter50]

Not too shabby for an old dude! ;) (sarcasm!)

I always say the gym is a whole bunch cheaper than a therapist when you need to deal w/ frustration!

:super:

As the great philosopher Waylon Jennings once said, "I might be used, but baby I ain't used up."

It is cheaper, plus the company is a lot more fun and better looking.

[bigdamray]

You looked strong last night Big Al!!

[GFH]

Some nice work man!

[oldlifter50]

I see you're not falling apart in here!

True haven't had to hit anyone with my walker yet:evil[1]::evil[1]: Between the protein drinks, vitamin C, cardio, and internet porn I hang in there.


You looked strong last night Big Al!!

Thanks felt real strong too. I think that 6 weeks of dumbbell work really helped my bench a lot.


Some nice work man!

Thanks and the wild part is still no gear only time wearing a belt is on rack pulls. With the single ply I wear it is a fairly easy transition to it.

[oldlifter50]

Thursday Mar 20

After the ritual I hit the squat rack

10 with no bar
10 with bar
10 with 105
10 with 145
3 with 205
2 with 245
2 with 275
5 sets of 5 with 305 this equals my PR set in the off seasen this past December. I received a lot of complements on these all were below parallel without a doubt and had some left in the tank. No belt, no gear, no fear.

walkouts
375
425 for 12 seconds each and I held my breath for 8 seconds each time.

Speed bench
12 with the bar
10 with 105
10 with 155
8 sets of 3 with 205 and varying hand placements on the old Ivanko bar. Kept rest to 30 seconds between sets

T bar rows
2 sets of 10 with bar plus 100 again 45 seconds rest between sets

Dumbbell military presses with palms facing
2 sets of 10 with 40 and rested 45 seconds between

Overhead extensions
12 reps with 70
12 reps with 75

Hi Chair leg raises
4 sets of 30

Next week is speed squat, then the last 5 by 5 workout this cycle so look out. Will be new PR and will entitle me to play wierd games with the wife. :nono::nono::nono:

[oldlifter50]

Sat. Mar 22

Did a special workout.

Did 30 mins on the elliptical trainer

Grappler twists
10 with bar
10 bar plus 15
10 bar plus 25
10 bar plus 35

Jumps onto 12 inch box
5 bodyweight
5 holding a 20lb thick bar handle in each hand
5 holding the thick bar plsu 20 lbs each hand

Farmers walk 100 ft using thick bars
40 lbs
50 lbs
70 lbs

Stability ball crunches
2 sets of 30
2 sets of 25 holding a 25 lb plate behind my head.

This type workout might make me look good enough to go to the beach in Miami in a speedo. :deadhorse:

Then out of there to get the truck worked on.

[rawpower]

Some good looking workouts there. I always enjoy reading your stuff.

[oldlifter50]

Monday Mar. 24

After the ritual I hit the cleans

Power cleans
5 with bar
5 with 95
5 with 125
5 with 155
3 with 180 and a press at end of each set. Feeling great.

Front squats
6 with bar
5 with 135
3 with 165 in walks Jim Vronon to help another lifter motivation in the room
5 with 185
5 with 205 I am feeling so good I will not even suck the gut in if a nookie girl walks by.

Speed pulls
3 with 225
1 with 315
6 sets of 1 with 365 resting 1 minute between pulls. Belt is the bag but not used at all.

Romanian deadlifts
3 with 245
5 with 275
5 with 300 Really feeling strong today.

Barbell rows
8 with 145
8 with 185 I am so stoked. My back feels super strong. Look out Miami.

Leg raises off end of bench
4 sets of 30

[bigdamray]

Nice work Al!! How's big Jim doing?

[oldlifter50]

Nice work Al!! How's big Jim doing?

Jim is doing great will be going to Miami with Yak to help. He walks into the leg room and Yak, Dan, George, and myself all in there. Jim looks around and said he felt like he was in an AARP meeting. I told him one more comment like that and I hit him with my walker.

[oldlifter50]

Tuesday Mar 25

Well hit the gym and did 10 mins on the bike, then the ritual.

Bench press
15 reps with the bar
12 reps with 95
10 reps with 135
3 reps with 200
2 reps with 225
1 with 250
1 with 275
1 with 300 rocketed off my chest nice pause at the bottom
1 with 325 good steady press and even had a pause at the bottom and 10 lbs more than last year at this point.
4 sets of 3 with 290 then spotter had to leave. Damn P whipped guys.

Close grip bench press
8 with 135
8 with 175
8 with 175 plus a purple mini band looped from under bench, around the bar, and back to the bench
8 with 175 plus 2 purple mini bands looped this way about 250 at the top

Superset with

Crunches feet on bench
4 sets of 30

Feeling so strong and now to rest on Wednesday except for some Tai Chi.

Overhead extensions
2 sets of 12 with 65
1 set of 12 with 70
1 set of 12 with 75


Superset with
barbell curls
2 sets of 12 with 60
1 set of 12 with 70
1 set of 12 with 80

A great one. Not to mention done in 1 hr 40 mins.

[bigdamray]

Jim is doing great will be going to Miami with Yak to help. He walks into the leg room and Yak, Dan, George, and myself all in there. Jim looks around and said he felt like he was in an AARP meeting. I told him one more comment like that and I hit him with my walker.


:bowrofl::bowrofl::bowrofl:

[oldlifter50]

Thursday Mar 27 and after a really high stress day at work it felt good to get into the gym.

After 5 mins on bike and the ritual

Squats
10 no bar
10 with bar
10 with 105
10 with 145
3 with 205
3 sets of 2 with 235 and rested 45 seconds
2 sets of 2 with 235 plus 1 set of chains
1 set of 2 with 235 plus 2 chains
1 sets of 2 with 235 plus 3 chains
1 set of 2 with 235 plus 4 chains this equals a PR for me and with no belt, wow.

Speed bench
12 with bar
10 with 135
3 with 175
4 sets of 3 with 205 using normal grip, wider grip, narrower grip wider grip
4 sets of 3 with 205 plus 1 pr of chains using same grip pattern
Noticing the narrower grip the bar is flying up.

Thick bar military presses
8 with 85
8 with 115
8 with 135

Kettle bell extensions
3 sets of 20 with the 25lb

Icarian rows
2 sets of 8 with 110 and wide grip concentrating on shrugging just like when you ask a blonde a question and she shrugs. Young blonde in the gym today and she had great traps and great boo......better watch out someone might get offended.

Leg raises on end of bench
4 sets of 30

[Sarge]

congrats on your PR festivities! Very nice

[Nick]

Nice squats bro... sounds like work has been consistently stressful lately. Nice job taking it out in the gym.

[oldlifter50]

Nice squats bro... sounds like work has been consistently stressful lately. Nice job taking it out in the gym.

Train dispatching has always been stressful. In this the twilight of my career I try to get the new dispatchers to use things like exercise and hobbies to ward off stress related problems. Also I offer my services as a personal trainer to the young new female dispatchers. My generosity can be overwhelming.:grin::grin:

[oldlifter50]

Saturday Mar 29

Special workout day

Elliptical trainer for 30 mins

T Bar rows
8 with bar plus 50lbs
8 with bar plus 100 lbs
8 with bar plus 125 lbs
8 with bar plus 150

Dumbbell curls
3 sets of 20 with 20

Body bridges between benches
3 sets 45 seconds each side.

Decline board crunches
4 sets of 30 low angle

Recumbant bike
20 mins

[Nick]

I've been aiming to break the three plate barrier with the T-Bars.. nice job man :)

[oldlifter50]

Monday MAR 31 my 58th birthday and what a workout

Well got in a little early since the little woman has something planned.

After 5 mins on bike and stretching I hit it with a passion.

Power cleans
5 with bar
5 with 95
5 with 130
3 with 160
1 with 185 and a press at end of each and equaled a PR with the 185 :overhead:
YouTube - Ugly but made it (http://www.youtube.com/watch?v=uKsn_bala1M)

Front squats
6 with bar
5 with 135
5 with 165
5 with 195
5 with 215
and 5 with 240 a new all time PR This is getting wild :hi5::hi5:
the video is not the best set camera on the reverse hyper machine but too far back so you cannot see my but go down. At the bottom I look like a kid at the table.
YouTube - Front squat PR of 240lbs (http://www.youtube.com/watch?v=YQJSFzrWVMU)

Deadlifts with bar 3 1/2 inches below knees and wearing the belt
2 with 225
2 with 315
2 with 405
2 with 495 another PR Bring on the birthday cake. :hi5::hi5:

Romanian deadlifts belt off
5 with 225
5 with 275
5 with 305 still feeling strong but enough brains to leave something in tank

Bent over barbell rows
2 sets of 8 with 155

Leg raises off end of bench and a 22 lb chain on the feet
4 sets of 15

I am feeling so strong tonight, even now being in my late 50's. Getting old is not a job for sissies. You need a good partner to make it liveable. Mine said she does not mind me getting older, more mature. Then she asked if I would still love her when she gets old and crinkly. I said I do. Next thing I remember is waking up on the couch. Go figure.

[Nick]

HAPPY BIRTHDAY!!

What a great workout .... you are certainly defying age and moving the weights around like a college athlete. Congrats my friend.

[oldlifter50]

HAPPY BIRTHDAY!!

What a great workout .... you are certainly defying age and moving the weights around like a college athlete. Congrats my friend.

Thanks Kab, feeling great even the day after.

[bigdamray]

You're only as old as you feel bro!! Nice lifting!!

[oldlifter50]

Wed Apr 2
I moved the bench workout to Wednesday for remainder of cycle to have good spotters.

Bike for 10 mins, stretch and meditate.

Bench press
12 with bar
10 with 95
10 with 135
3 with 200
3 with 225
1 with 250
1 with 275
1 with 300 and had start press and rack commands from a National judge.
1 with 320 same
tried 340 but did not get the drive with feet, they were not anchored.
3 with 290
5 with 270
10 with 225

Dips
4 sets of 10
superset with
Hammer curls
sets of 10 with 35 lbs

Standing french press
10 with 90
10 with 100
10 with 110

superset with

3 sets of leg raises on decline board 20 reps each. Now to go home, eat, watch some tube and enjoy.

Diet for today
0500
6 egg white omelet with 1/4 fat free cheese, 1/2 cup chopped extra lean ham, covered in minced jalapenos.
2 slices toast with double fiber bread

0800
protein drink 48 grams

1130
Sandwich of
2 slices double fiber bread
1/2 lb hamburger patty made from 93% lean ground beef.
loaded with my secret blend of seasonings.
1 slice jalapeno jack cheese
2 leafs of leaf lettuce
horseradish spread.

1500
my pre workout smoothie of
1 cup juice
1/2 c chopped pineapple
1 banana
2 scoope protein powder
1 tbsp creatine
2 tbsp honey

1830
1/2 lb Jennio turkey breast
with gravy
1 cup mashed potatoes
1/2 cup corn

2200 or so
1 container of cottage cheese.

[kook]

Im a bit late but Happy Bday OL!!:D
Must have had some inspiration on your bday and got nothing but PR's, it's a great present to give yourself.

Thanks for showing the diet, Just a few more weeks now right? I thought you said once that all the training attempts were planned out in advance for your training cycle? so are the openers and attempts planned out as well? and also do we get to know what those will be?

[Nick]

That's some good eating bro. And great benching... next time 340 will be toast. It's amazing how all the little mechanics make such a big difference.

[oldlifter50]

Im a bit late but Happy Bday OL!!:D
Must have had some inspiration on your bday and got nothing but PR's, it's a great present to give yourself.

Thanks for showing the diet, Just a few more weeks now right? I thought you said once that all the training attempts were planned out in advance for your training cycle? so are the openers and attempts planned out as well? and also do we get to know what those will be?

Yes after Saturday will have 3 training weeks left. Feeling really strong.

[oldlifter50]

That's some good eating bro. And great benching... next time 340 will be toast. It's amazing how all the little mechanics make such a big difference.

It is amazing how something like your foot not being placed right screws up the drive. Something I strive to do is to ground myself in all lifts. Feeling solid to the ground is a necessity and I just did not get it. Glad I had a judge there to help. The explosion of power in lifting is not unlike a space shuttle launch. All factors have to be right.

[oldlifter50]

Thursday April 3
Since I benched yesterday did not do the speed work today but will get it on Sat.

Did the bike for 5 mins stretch and meditate.

Squats
10 with no bar
10 with bar
10 with 105
10 with 145
3 with 215
3 with 245
1 with 295
5 sets of 5 with 315 all time raw PR. This was awesome, and I will feel it when the euphoria wears off. This is 45 lbs more than I did same time last years at this point. :pr8:

Walkouts
385 for 12 seconds
425 for 15 seconds.

This was so great, must be the new black jock strap.:eek2:
This is the last 5 by 5 workout of this cycle. I really like it and the 16 week peaking cycle will be used again.

Leg Curls
4 sets of 10 with 100

Stability ball crunches
4 sets of 30

Now to go home and east tacos. Lots of protein and carbs. Use the 93% lean beef , fat free cheese, lite sour cream, and Cholula brand hot sauce.

[Nick]

It is amazing how something like your foot not being placed right screws up the drive. Something I strive to do is to ground myself in all lifts. Feeling solid to the ground is a necessity and I just did not get it. Glad I had a judge there to help. The explosion of power in lifting is not unlike a space shuttle launch. All factors have to be right.

I've noticed that more and more lately as well... seems like the better you get... the more critical these things become in order to continue to progress.

Congratulations on an incredible squat PR. You are well ahead of last year's schedule!!

[oldlifter50]

I've noticed that more and more lately as well... seems like the better you get... the more critical these things become in order to continue to progress.

Congratulations on an incredible squat PR. You are well ahead of last year's schedule!!

Thanks Kab, you know it is funny you can only get so far on brute strength. Then you need to worry about foot placement, back arching, eye focus. :confused:

However next week begin using the gear. So look out.

The quads 24 hrs later still feeling it. Good Pain.

[oldlifter50]

Sat Apr 5

Did 30 mins on the elliptical

Then after stretching and meditating did speed bench workout
Bench press 12 with bar
10 with 95
10 with 135
3 sets of 3 with 155
3 sets of 3 with 155 plus purple mini bands on each end
2 sets of 3 with 155 plus regular purple bands adding 120 at the top.

YouTube - Geezer pressing 155 with bands (http://www.youtube.com/watch?v=39ZmkjLjjyc)

Military presses
8 with 100
8 with 115
8 with 135

rack lockouts
3 with 135
3 with 135 plus chain on each side
3 with 135 plus 2 pairs of chains
3 with 135 plus 3 pairs of chains
3 with 135 plus 4 pairs of chains

YouTube - Chain chain chain, chain of power` (http://www.youtube.com/watch?v=v_LQTHTa3_U)

1 with 135 plus 5 pairs of chains makes for about 345 or more at the top

YouTube - Me going crazy (http://www.youtube.com/watch?v=abf2Hbl94WU)

Seated cable rows with thick bar
10 with 160
10 with 180
8 with 200
also used wide hand placement so back felt huge today. Almost felt like hitting a pose, but I don't do poses. I think I look ridiculous.

decline board crunches 4 sets of 30

Some good stuff here now to consume mass quantities as the coneheads would say and enjoy the weekend. Now for the final 3 weeks time to break out the gear, eat more beef, and cut down on honey do's.

Watch out Monday more PR's more wierd outlook on life and more ninja warrior.

[solidspine]

Your routine looks outstanding, are you taking any gear?

[oldlifter50]

Your routine looks outstanding, are you taking any gear?

No in fact here is my supplement program

Right before breakfast
multivitamin
4 1000 mg vitamin c
1 1000 au vitamin E
saw palmetto
gingko
glucosamine sulfate
3 fish oil capsules

halfway between breakfast and lunch protein drink

with lunch
4 1000 mg vitamin C
saw palmetto
gingko
glucosamine sulfate
3 fish oil capsules

pre workout
my preworkout smoothie has creatine and protein

post workout meal
4 1000 mg vitamin C
3 fish oils
glucosamine sulfate

That is it along with lots of good food and peppers.

[oldlifter50]

Your routine looks outstanding, are you taking any gear?

also the guy in your avatar, one of the reasons I first got into weights. Steve Reeves was greatness, and not related to George Reeves like the urban myth says.

[kook]

Keeping up with your supplements I see, thats good.

This last training session looked very good. now it's almost time for the meet, so do you start putting the single ply on for training soon?

[oldlifter50]

Keeping up with your supplements I see, thats good.

This last training session looked very good. now it's almost time for the meet, so do you start putting the single ply on for training soon?

Start with the gear this week. In fact have the stuff out of box now to put into the gym bag. Main thing this week is will set the openers.

Today Sun Apr 6 did only cardio
20 mins treadmill
ab original leg raises 5 sets of 15
20 mins recumbant bike

[oldlifter50]

April 7

Well did 5 mins on the bike then stretch and meditate.

Power cleans with press on last rep
5 with bar
5 with 100
3 with 130
3 with 160
1 clean with 195 but could not press it up. Have to get under the bar better to use legs.

Front squats decided to cut back a bit getting so close.
6 with bar
5 with 135
5 with 165
5 with 200 shows you how sick I am. I am actually enjoying doing these. Then again I enjoy my deep tissue massages too.

Deadlifts from floor but still no belt.
3 with 225
1 with 315
6 singles with 375 that is 5 lbs more than 8 weeks ago, and 20 more than last year, worked on staying down longer before each rep. Explosion was awesome.

skipped romanian deadlifts look out next week though.

Ric Sha rows
2 sets of 8 with 90lbs plus ric sha.

Leg raises on end of bench
4 sets of 30
Now to go home and let the wife feed me and pamper me as a wife is supposed to do. :bsflag:

[oldlifter50]

April 8 bodyweight 266

Light day
Elliptical trainer 30 mins
Stability ball crunches 4 sets of 30
superset with
Ivanko grippers 20 seconds each hand 4 times each hand with 149 lbs resistance
recumbant bike 20 mins. Nice fast fat burning workout.

[Nick]

DL is progressing like the squat awesome! Hope u got some nice pampering!

[oldlifter50]

April 9
Well did 5 mins on bike, stretch meditate

Bench press time using my new narrower grip
12 with bar
10 with 95
10 with 135
3 with 200
3 with 225
1 with 255
1 with 280
then I put on the bench shirt for first time in a year.
1 with 315 ugly but easy kind of like a girl I dated in High School
365 way out of groove pinned me
tried again concentrating on placement on chest, not a good lift at all
so I went back to my old grip
365 smoked it. It forces elbows in and shirt felt better too after adjusting it.

Flat bench dumbbell press
10 with 40 lbs
10 with 40 but with purple band in hands and around back.
10 with 50 and band again adds about 20 to 25 lbs at top

dips bodyweight only
2 sets of 10
1 set of 12

Hi Chair leg raises
4 sets of 20

Well will try meet sequence next week.

[bigdamray]

April 9
Well did 5 mins on bike, stretch meditate

Bench press time using my new narrower grip
12 with bar
10 with 95
10 with 135
3 with 200
3 with 225
1 with 255
1 with 280
then I put on the bench shirt for first time in a year.
1 with 315 ugly but easy kind of like a girl I dated in High School
365 way out of groove pinned me
tried again concentrating on placement on chest, not a good lift at all
so I went back to my old grip
365 smoked it. It forces elbows in and shirt felt better too after adjusting it.

Flat bench dumbbell press
10 with 40 lbs
10 with 40 but with purple band in hands and around back.
10 with 50 and band again adds about 20 to 25 lbs at top

dips bodyweight only
2 sets of 10
1 set of 12

Hi Chair leg raises
4 sets of 20

Well will try meet sequence next week.


LMFAO!! :roflmao::roflmao::roflmao:

Why are you using a more narrow grip?

[oldlifter50]

LMFAO!! :roflmao::roflmao::roflmao:

Why are you using a more narrow grip?

I was noticing in shirtless benching the power I was getting from my triceps. So raw my narrower grip worked, but not with shirt.
Ya learn somethin new everyday.

[oldlifter50]

Thursday Apr 10

Well squat day is here so after 5 mins on the bike, stretch and meditate I hit it
10 reps no bar
10 reps with bar
10 reps 105
10 reps 145
3 reps 205
put on the squat suit keeping straps down for now
2 with 255
1 with 280 belt on
1 with 305
1 with 355
1 with 385 equals heaviest ever with no wraps.
1 with 415 pure smoke and deep
1 with 455 super deep and made it.

walkouts for 12 seconds each
505
535

crunches with feet on bench
4 sets of 30

Then out of there a great session and wait til next week.

[oldlifter50]

Saturday April 12

Did 30 mins on treadmill

Speed Benching I wanted to concentrated on accelerating so did less weight, but explosion was aim
12 with bar
10 with 135
3 with 165
8 sets of 3 with 195 and 45 seconds rest between sets the first 7 sets felt like just going thru the motions. Then on set 8 it all clicked my lats made first move, each rep exploded, plates rattled. It was like being in a zen state.

Seated DB press and palms facing
3 sets of 8 with 40 the feeling is continuing

superset with

Lat pulldowns palms facing
3 sets of 10 with 150 concentrating on feel and shrugging each rep. Can feel my lats like never have..

Overhead extensions with thick bar
12 with 100
2 sets of 12 with 120
12 with 150 the whole stack most I have done

superset with

stability ball crunches
4 sets of 30

recumbant bike 10 mins wanted to do 20 but drinking a half gallon of water during the workout sent me to the American Standard.

[bigdamray]

Nice work AL!!

[oldlifter50]

Monday April 14

Well here it is heavy full gear week. So I forget my deadlifting shoes. Oh well had belt and singlet and ready.

Bike for 5 mins stretch and meditate

Deadlifts
6 wtih 135
3 with 245
2 with 335
1 with 400
1 with 455
1 with 480 a real fight but I made it and it was the most I have pulled in the gym in years.
1 with 500 a no go. Felt out of gas

Zercher squats
5 with 85
5 with 125
5 with 175

Icarian rows
8 with 140
8 with 160

lying leg raises off end of bench
4 sets of 30

[kook]

Nice work OL!! is 480 your opener for the DL?

[Nick]

That's a monster pull, no ifs ands or buts about it. Congrats OL!

[oldlifter50]

Nice work OL!! is 480 your opener for the DL?

No in USAPL meets you figure out your opener then lower it a bit. Judging is super tough, cut consistent. Will open 462. Thanks Kook


That's a monster pull, no ifs ands or buts about it. Congrats OL!

Thanks Kab, one thing is on meet day you are less tired since I will sleep til about 8 then eat easily digestible foods probably twice, energy drinks. My flight begins lifting at 2 pm, provided the 242 class is done. One thing in these nationals you do not sit around all day to lift. The sessions are 1 or 2 weight classes. Your whole meet is usually over in around 4 hours. Unless you are a 181 or 198 or even a 220 with the larger numbers in those classes it can take up to 6 hours. Still better than local meets or the old days where you might do your first squat at 10 am then pull your last deadlift after midnight.

[oldlifter50]

Wed April 16
Bike for 5 mins stretch and meditate

Bench press 12 with bar
10 with 95
10 with 135
3 with 200
3 with 225
1 with 265
1 with 300 all in sweatshirt
put on bench shirt
330 sucked so adjusted the bench shirt
1 with 330 smoked
1 with 365 even easier
1 with 385 equals what I did in meet last year and felt good. It also equals the number 1 bench in the usapl masters 55-59 275 class.
That number will be beaten.
405 got little over half way up and ran out of steam.

Close grip bench presses
12 with bar and a purple mini band and a black monster mini looped around the bar.
12 with 95 plus bands
10 with 115 plus bands
10 with 135 plus bands really concentrated on locking out each rep

superset with
hammer curls
12 with 30
12 with 35
2 sets of 12 with 40

Crunches with feet on bench
4 sets of 30

I am so stoked. I feel so damn big and strong I am going to go home and tell the wife what to do. :weightlifter:
If she lets me.:treadmill:

[Nick]

I am so stoked. I feel so damn big and strong I am going to go home and tell the wife what to do. :weightlifter:
If she lets me.:treadmill:

You crack me up Al.

You will absolutely crush that 385. There's no doubt on a different day you would have caked that 405. You are going to grab that record my friend, not a doubt in my mind!!

[bigdamray]

I agree with Kab, Al always cracks me up!! Nice work Al!!

[oldlifter50]

You crack me up Al.

You will absolutely crush that 385. There's no doubt on a different day you would have caked that 405. You are going to grab that record my friend, not a doubt in my mind!!


I agree with Kab, Al always cracks me up!! Nice work Al!!


Thanks guys gotta have some fun. The adjustment to the bench shirt, pulled it down more and remembered to force the belt down before pressing. Little things do mean a lot.

Also the wife was as a wife should be she waited on me. Something is up.:whistler:

[oldlifter50]

Thursday April 17

Did the 5 mins on bike stretch and meditate. Still trying to figure out what she is up to.

Squats
10 no bar
10 with bar
10 with 105
10 with 145
3 with 235
now I put the suit and belt on, straps down
2 with 300
1 with 350
1 with 400 knee wraps on straps up and easy
1 with 455 full gear and easy
1 with 480 most in a while and judges all said it was good.
I felt like I could do more, but I did that last year and peaked in the gym not at the meet so did
walkouts for 12 seconds each
515
545 a new PR

Meet warmup will go like this
10 no bar, bar, 135
3 with 225
2 with 315
1 with 375
1 with 400
then will load the bar to 465 and do a walkout
opener 202.5kg

Reverse hypers
4 sets of 15 with 180
superset with
leg raises with chain on feet
4 sets of 15

then out of there really pleased with today and the week. Posting this late right before bed. Had bad storms again, Ray hope you weathered it in good form. Now to hit the sack and make sure I sleep well.

[oldlifter50]

Sat. April 19

Well did 30 mins on the elliptical trainer.

Then my chest pulls, 50 reps wide wide grip and 40 on the stack,
pressdowns 50 reps and 30 on stack.
Stretch the whole body and meditate.

Instead of speed bench I did dumbbell bench presses, but with the purple band around my back and having 2 twists in it.
1 set of 12 with 45 and no band
2 sets of 8 with 45's and the band around the back.
2 sets of 8 with 55 lbs and the band
1 set of 8 with 60 lbs and the band
1 set of 8 with 70 and the band a new PR

Rack lockout presses bar is starting about 4 inches above the chest below the sticking point.
5 reps with 135
5 reps with 165
3 reps with 165 plus 1 pr of chains
3 reps with 165 plus 2 pr of chains
3 reps with 165 with 3 pr of chains about 300 at the top

Bent over barbell rows
6 with 135
6 with 160
6 with 190 the back feels great

Crunches with feet on bench
4 sets of 30 and the sweat shirt is full of water today.

Now to go and have a date with the wife. Gonna go to downtown Ft Worth for the night. A great downtown area and some great food.

[bigdamray]

Looking good AL!!

[MR. BMJ]

Awesome training log OL!!!

Man, that is awesome progress!

BMJ
:bmj:

[oldlifter50]

Awesome training log OL!!!

Man, that is awesome progress!

BMJ
:bmj:

Thanks I think the combination of the fact I am a Vitamin C loaded, masochistic dirty old man helps.

Not to mention I love the sport. Hey my first meet was in my senior year in high school in St Louis in 1968. I got away from the sport in the early 70's and then got back in around 1988.

Best thing about it is the people, like those on this board, and at meets. At national masters you never eat a meal alone always a group.

Now to rest for bench day.

[oldlifter50]

Monday Apr 21

Well did the bike for 5 mins, stretch, and meditate.

Cleans
5 with bar
5 with 95
5 with 125
5 with 150 and a press at end of each set

Front squats
5 with bar
5 with 135
5 with 165
5 with 200

Deadlifts
3 with 225
2 with 315
1 with 365
5 sets of 1 with 400 no belt either a new PR only did 5 sets because butt coming up and this close to meet not wanting to risk injury or prostate exam.

Ric Sha superset
Ric sha plus 90 lbs
bent rows
3 sets of 6
Shrugs
3 sets of 12

Hi Chair leg raises
4 sets of 25

Last deadlift workout of the cycle was awesome. Got home and the adoring wife had a nice dinner ready for me and served me. I am nervous she is up to something. That or my sex appeal was too great for her.:roflmao::roflmao::roflmao:

[claire]

:lol: I love your sense of humor! Workouts are looking good! :deadlift:

[Nick]

Great job with the beltless PR man. You are really getting everything together and the comp is gonna be the culmination of it.

[oldlifter50]

Wed Apr 23

Rode bike for 5 mins, warmed up and stretched and meditated.

Bench press
12 with bar
10 with 95
10 with 135
4 with 200
2 with 245
1 with 285
1 with 305
Shirt on
1 with 345
1 with 375
tried 405 again got it to less than inch from lockout on right side, but the left locked out,then ran out of gas I know it will be there May 4. There were 2 other lifters who noticed that when I put the shirt on I do not pinch my shoulder blades in thereby not turning the elbows in. So gonna practice and memorize that. Along with the pre meet meditating and stretching that begins Saturday. From now til post meet I will be a good boy, no cheat meal this weekend or next, no beers, no porn, wait gotta think this out.

Dips 3 sets of 10 bodyweight
superset
dumbbell curls
3 sets of 10 with 25

Decline board crunces
3 sets of 15 holding onto 6 lb medicine ball

Long workout, way too long with 5 people pressing and 2 working with shirts. This workout lasted over 2 hrs, that is one really bad thing about gear. So now to get ready for tomorrows last squat workout of the cycle.

[oldlifter50]

:lol: I love your sense of humor! Workouts are looking good! :deadlift:

Thanks Claire, I believe life is best lived with good family, a smile, hard work, good friends and good food. Especially apple fritters my post meet breakfast since I have not had any of them since December.


Great job with the beltless PR man. You are really getting everything together and the comp is gonna be the culmination of it.


Thanks Kab, in fact all the raw work I did, I am going to do a raw meet, maybe in the fall.

[oldlifter50]

The last workout of the cycle

Thursday April 24

Well did the 5 mins on the bike stretched and meditated.

Squat time
10 no bar
10 with bar
10 with 105
10 with 145
3 with 200
8 sets of 2 with 235 did not have the normal pace since another lifter who is going showed up to do his heavy squats.

Crunches with feet on bench
4 sets of 30

the abs are feeling stronger.

Rolling thunder deadlifts
20 seconds each hand with
device plus 35
device plus 75
device plus 85

A great workout to cap a great cycle. Now to rest and prepare mentally as well as can be. Just remember I might be resting from the gym, but not from keeping tabs on all of you, and getting ready. Have fun guys and see you on the forum. Thanks for all the support to I really appreciate it.

[kook]

You've done some great training for the last few months OL!!
It is going to be great to have it all come together for the meet.
Rest up, eat and good luck sir. Are we going to get to see some videos?
:coolugh:

[Beverly McD.]

The May 4th meet, is that Master Nationals?

[bigdamray]

The May 4th meet, is that Master Nationals?

Beverly, Al has something against lifting in a real organization. He lifts in the usgaypl!! Love ya big Al!!

[Beverly McD.]

Beverly, Al has something against lifting in a real organization. He lifts in the usgaypl!! Love ya big Al!!
:hammersmash::roflmao:

[oldlifter50]

Beverly, Al has something against lifting in a real organization. He lifts in the usgaypl!! Love ya big Al!!

Ah but the smell of the Icy Hot gets thru the single ply and at my age it fires you up. Now watch it or I will run you over with a hoverround:bowrofl:


:hammersmash::roflmao:

Beverly, I will be in Miami at the USAPL national masters. My big concern is if I go out onto the beach, South Beach. Celebrities are always there and if Harrison Ford, Mark Hamill or Carrie Fisher are there. They might confuse me with their old co star. :D:D:D

Have fun guys.

[oldlifter50]

You've done some great training for the last few months OL!!
It is going to be great to have it all come together for the meet.
Rest up, eat and good luck sir. Are we going to get to see some videos?
:coolugh:

Thanks Kook, and best to you next weekend.
My lovely wife cannot make it there with me. So gonna have to find someone who will take my pics. Also will be buying the DVD of the meet.

[Beverly McD.]

Ever run in to Johnny Graham much OG? Mike and I used to see him a couple times of year when we judged Texas Highschool State meets and at Gary Pendergrass meets too sometime. He actually was the one who helped me get my first Referee certification (USPF).

[claire]

Good luck! :cheer:

[oldlifter50]

Ever run in to Johnny Graham much OG? Mike and I used to see him a couple times of year when we judged Texas Highschool State meets and at Gary Pendergrass meets too sometime. He actually was the one who helped me get my first Referee certification (USPF).

Run into Johnny at every meet. He is one character. At one meet he saw my wife pulling my bench shirt down thru the legs of the singlet. She was on her knees pulling it and Johnny said great help. She goes into her Jeannie voice and starts, "I always help my master, he is such a good master, and he treats me so well, and almost never beats me." He stood there and howled so loud the whole place wondered what happened. The she said if he believed that she had some ocean front property in Az he could buy.


Good luck! :cheer:


Thanks Claire, Monday afternoon I will write up a report of the meet from my viewpoint. I think Kab and Kook might be too young for my writing.

[Nick]

LOL!

Wishing you the best OL, set some PR's and do your best!

[oldlifter50]

LOL!

Wishing you the best OL, set some PR's and do your best!


Thanks Kab

[Beverly McD.]

Run into Johnny at every meet. He is one character. At one meet he saw my wife pulling my bench shirt down thru the legs of the singlet. She was on her knees pulling it and Johnny said great help. She goes into her Jeannie voice and starts, "I always help my master, he is such a good master, and he treats me so well, and almost never beats me." He stood there and howled so loud the whole place wondered what happened. The she said if he believed that she had some ocean front property in Az he could buy.




Thanks Claire, Monday afternoon I will write up a report of the meet from my viewpoint. I think Kab and Kook might be too young for my writing.

No problem hearing Johnny EVER LOL! He has no need for a microphone. If you think about it, tell him Mike and Beverly McDaniel asked about him. He's a stand-up guy.

I think your wife and I would probably get along very well.:biggthumpup:

[oldlifter50]

No problem hearing Johnny EVER LOL! He has no need for a microphone. If you think about it, tell him Mike and Beverly McDaniel asked about him. He's a stand-up guy.

I think your wife and I would probably get along very well.:biggthumpup:

Johnny will be head judge in my session. He is a great one and will tell him.

By the way didn't Mike have a shoulder injury in Nov? I seem to remember that when I saw you guys at the Tx Cup. How is he doing?

Anyway back to packing for the trip.

Thanks for all the encouragement and support.

[Beverly McD.]

Torn pec. He says he's good to go. Guess we'll see on Sunday!!

Have a great meet...hope you hit some PRs, and come back healthy.

[kook]

I think Kab and Kook might be too young for my writing.

:roflmao:
I've missed this whole last week, away for work, and you probably won't see this but good luck on Sunday!!