Finding Out that the Iron Never Lies

[bustermonkey2]

May 9, 2022
Sqt @ 315 lbs- 5,5,9
High bar beltless sqt @ 155 lbs-10,10
Ab wheel-12
Back extensions-15


May 10
Bench @ 285 lbs-5,5,8
Close grip bench @ 145 lbs-12,12- supposed to be 10s
Dips-18
EZ curls @ 56 lbs-12

May 12
Deads @ 315 lbs-5; w/ straps-5,8
Rom deads w/ straps @ 155 lbs-10, 10
Rows w/ straps @ 155 lbs-15
Kettlebell swings @ 43 lbs-12

May 13
Press @ 165 lbs-5,5,8
Behind neck press @ 75 lbs-10,10
Incline bench @ 145 lbs-12
Chins-9

[bustermonkey2]

On vacation from 5/13-5/22

Repeat last week prior to vacation

May 23, 2022
Sqt @ 315 lbs- 5,5,7
High bar beltless sqt @ 155 lbs-10,10
Back extensions-15
Ab wheel-12

May 24
Start diet- got up to 250 lbs on vacation so need to drop a little weight
Bench @ 285 lbs-5,5,7
Close grip bench @ 145 lbs-10,10
Dips-18
EZ curls @ 56 lbs-12

May 26
Deads @ 315 lbs-5; w/ straps-5,7
Rom deads w/ straps @ 155 lbs-10, 10
Rows w/ straps @ 155 lbs-15
Kettlebell swings @ 43 lbs-12

May 27
Press @ 165 lbs-5,5,8
Behind neck press @ 75 lbs-10,10
Incline bench @ 145 lbs-15
Chins-9

[bustermonkey2]

May 30, 2022
Bodywt 243 lbs
Sqt @ 330 lbs- 5,5,7
High bar beltless sqt @ 155 lbs-10,10,10
Back extensions-15,15
Ab wheel-12,12

June 1
Bench @ 295 lbs-5,5,7
Close grip bench @ 145 lbs-10,10,10
Dips-18,18
EZ curls @ 56 lbs-12,12

June 3
Deads @ 325 lbs-5; w/ straps-5,8
Rom deads w/ straps @ 155 lbs-10, 10,10
Rows w/ straps @ 155 lbs-15,15
Kettlebell swings @ 43 lbs-12,12

June 7
Bodywt 237 lbs
Press @ 170 lbs-5,5,7
Behind neck press @ 75 lbs-10,10,10
Incline bench @ 145 lbs-15,15
Chins-9,8

[bustermonkey2]

June 8, 2022
Sqt @ 340 lbs- 5,5,7
High bar beltless sqt @ 155 lbs-10,10,10,10
Back extensions-15,15,15
Ab wheel-12,12,12

June 9
Bench @ 305 lbs-5,5,6
Close grip bench @ 145 lbs-10,10,10,10
Dips-18,18,18
EZ curls @ 56 lbs-12,12,12

June 13
Deads @ 340 lbs-5; w/ straps-5,7
Rom deads w/ straps @ 155 lbs-10, 10,10,10
Rows w/ straps @ 155 lbs-15,15,15
Kettlebell swings @ 43 lbs-12,12,12

June 15
Press @ 175 lbs-5,5,6
Behind neck press @ 75 lbs-10,10,10,10
Incline bench @ 145 lbs-15,15,15
Chins-10,10,9

Wave 3 Week 1
June 17, 2022
Bodywt 234 lbs
Sqt @ 365 lbs- 4,4,6
High bar beltless sqt @ 175 lbs-8,8


June 19
Bench @ 295 lbs-4,4,6
Close grip bench @ 165 lbs-8,8

June 20
Deads @ 385 lbs-4; w/ straps-4,6
Rom deads w/ straps @ 175 lbs-8,8

June 22
Press @ 180 lbs-4,4,5
Behind neck press @ 85 lbs-8,8

June 27, 2022
Sqt @ 375 lbs- 4,4,5
High bar beltless sqt @ 175 lbs-8,8,8


June 28
Bench @ 305 lbs-4,4,5
Close grip bench @ 165 lbs-8,8,8

July 1
Bodywt 229.9 lbs
Deads @ 405 lbs-4; w/ straps-4,6
Rom deads w/ straps @ 185 lbs-8,8,8

July 2
Press @ 185 lbs-4,4,5 Last set rep 9.9
Behind neck press @ 95 lbs-8,8,8

[bustermonkey2]

I can't find my paper notes from July 3rd-July 14th. I use a paper notebook and maybe the sheet ripped out. Oh well.

July 15, 2022
Sqt @ 365 lbs- 3,3,5
Pause beltless sqt @ 185 lbs-6,6.6
Chins-10,10


July 17
Bench @ 295 lbs-3,3,5
Board press at pin 16@ 225 lbs-6,6,6
Dips w 35 lbs-12,12

July 19
Deads @ 405 lbs-3; w/ straps-3,5
Beltless deficit deads w/ straps @ 225-6 had to stop due to time constraints

July 20
Press @ 175 lbs-3,3,5
Pin press @ 95 lbs-6,6,6
EZ curls @ 81-8,8

[bustermonkey2]

July 23, 2022 Bodywt 223.9 lbs
Sqt @ 385 lbs- 3,4
Pause beltless sqt @ 205 lbs-6,6
Chins, neutral-15


July 24
Bench @ 305 lbs-3,4
Board press at pin 16@ 235 lbs-6,6
Dips w 45 lbs-15

July 26
Deads w briefs and dead suit@ 455 lbs-3; w/ straps-3 This got messy with the suit on second set. My suit is much looser now after loosing about 25 lbs. Really don't like pulling in a suit.
Beltless deficit deads w/ straps and briefs @ 275-6, 6

July 27
Press @ 185 lbs-3,3
Ran out of time

[bustermonkey2]

I haven't updated my log in quite a while. Around August/September 2022 I switched to a 4 day dup rotation. I usually take 2-3 days in between each session so a full rotation takes around 10-12 days. Each session consists of: 1 set of squats, 2 sets of bench, 1 set of deadlift and sometimes 1 set accessory work ( I am only doing accessories if feel up to it and have enough time). Accessory work is chins, curls, press and dips. The rep range is typically one day at 8s, one day at 3's, one day at 6's and one day at 2's. I tried doing only one set of bench but felt like I was detraining on bench due to lack of volume. I might even need to add a third bench set- we'll see. The following is an example of a week:

Sept 7, 2022 Sqts @ 335 lbs-8; Bench @ 275 lbs-8,8; Deads w straps @ 365-8
Sept 10, 2022 Sqts @ 425 lbs-3; Bench w/ wraps @ 305-3,3; Deads @445-3
Sept 12, 2022- Sqts @ 365 lbs-6; Bench @ 285 lbs-6,6; Deads w straps @ 385 lbs-6; chins-10
Sept 16, 2022- Sqts @ 425 lbs-2; Bench w wraps @ 325 lbs-2,2; Deads @ 465 lbs-2

The idea here is to do full body workouts that I can complete in an hour. Also, since it's just a few working sets, I feel like I can really push those top sets instead of wearing myself out grinding out 5 plus set exercise sessions. So far it's working out well.

I competed on Oct 22, 2022 at Iowa NASA regional meet in Winterset Iowa. Competed in Masters 1 unequipped powerlifting in the 242 weight class. I weighed in at 234 lbs and did no water/weight cut at all. Because I am in the middle of the current cycle I took big jumps with all attempts being conservative. I went 9 for 10:
Squats-185 kg; 205 kg ; 220 kg (485 lbs). All moved quickly- probably left another 20 lbs on the platform
Bench-140 kg; 155 kg; 162.5 kg (358 lbs); 165 kg- FAIL. Because 162.5 was a state record for Masters 1, they let me take a 4th attempt. I could have waited longer but decided to just go for 165 kg about 2-3 minutes after 162.5 attempt, I wasn't fully recovered and got stuck about 3 inches above my chest. I'm pretty sure I could have done 165-170 kg on my 3rd attempt based on the speed at 162.5.
Deads- 185 kg; 220 kg; 245 kg, 540 lbs. Third attempt wasn't slow either- maybe could have done it for a double.
I recognize I could have taken higher attempts, but I haven't done anything more than some heavyish doubles since springtime and didn't want to take the time to peak for this meet. I came in 2nd overall at the meet so not too bad, although these obviously aren't my best raw numbers. I think my best raw competition numbers are around 520 lbs for squats, 380 for bench (I've done 400 at home) and 585 for deads, and all at 220 lbs bodywt. I'd really like to get a 1500 lb competition total, but since I turn 50 in May, I'm not sure if that's still possible.

[Bill Anders]

Great work, bustermonkey.

Ignore that "50" number. Right now it's only a barrier if you let it become one. That's coming from someone who didn't get started at this game until my late 40's.

Perhaps the only adjustment you'll have to make around that number is that you'll gradually need more recovery between stressful sessions, which it looks like you have covered now.

Besides, that 1500 total is "only" 117lbs away...

[bustermonkey2]

Thanks Bill- I know you're right. I've been lifting competitively for more than 10 years and seen how some lifters continue to make progress into their 50s. Obviously the big issue is avoiding big injuries and major illness as it seems to be harder to recover from these events as we get older. Good luck to you on your lifting!

[bustermonkey2]

I haven't updated my log in a long time- still training though. I've been struggling with a right shoulder issue since last fall so I've had to reduce benching to once per week. I think it's just tendon issues caused by benching at every session, so I've reduced my bench frequency. I've still been running a full body DUP as outlined in My Oct 25, 2022, post, but alternating press with bench and even then still going lighter on bench. I know I need more recovery for the shoulder but I wanted to compete this April. I competed in the NASA Iowa State Powerlifting meet on April 1st in the mens open unequipped division at 242 lbs. I competed with my youngest daughter (this was her first meet). I went 9 for 9 with top lifts of: squat at 230 kilos (507 lbs); bench at 150 kilos (331 lbs); and deadlift of 250 kilos (551 lbs). My top squat attempt was too conservative as it was really quick but the others were close to a real max. Not my best lifts but pretty good given ongoing shoulder issues. I turn 50 this May, so I'm moving into the Masters 2 division now, although I'll still probably sometimes lift in the open category.

Now that I'm past this meet, I'm going to continue the full body dup but sub in a variety of different upper body exercises for the next few months (westside type variations) so I'll only do a classic bench maybe once every 5-6 weeks in the hopes I can get the right shoulder healed up. I'll probable rotate: press; incline bench; bench; floor press; dumbbell bench ; dips; and rack bench.