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I don't know. One of my competitors at Worlds ran it as well. I had decent results but I'm a bit of a program jumper. I'll come up with a plan in the next week or so.Originally Posted by Cole Gorton
I bought a powerlifting program from Mitch Hooper (worlds strongest man) and it looks interesting. The program requires a leg press machine which I don't have so that may affect whether I do it or not. I just may buy a machine though, we'll see...
Warm up - 500M row
No program yet, just doing the basics for now.
Deadlift - things felt a little creaky today. Weight felt heavy but moved OK
155-5
265-3
375-2
440-1
375-5
Bench
Bar-10
155-5
265-3
330-1
352-1
286-3,3,
155-10,12, did these Spoto style
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Still messing around...
Squat
Bar-10
155-5
265-8,8,8, - Was going to go for 12 but am still working my way back after a 2 week layoff. On the plus side I feel a lot better now.
Bench
Bar-10
132-5
199-10,12,12, These went better than the squats
BW Chins
Overhand - 5,5,
Underhand - 5,5,
DB incline press
40-10,
65-12,12,12,
BW GHR - 10,10,
DB curls - 35-12,12,12
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Deadlift
155-5
265-5
375-5,5,5,
OH Press
Bar-10
133-8,8,8, Easy peasy
Bench Grip BB row to chest
Bar-10
155-10
DB Bench
75-10
85-12,12
DB Delt raises
10-10
15-10,10,
Incline bench DB curls
30-10,10,
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While competing in Mongolia, my wife and I made good friends with another Canadian competitor and his wife. He competed in both Classic and Equipped and said he had a couple of bench shirts that were too big for him but that might fit me. He sent them to me and I received them yesterday. Inside was another surprise for me.
I found out I finished 3rd in GL points (a system the IPF uses to determine the best lifters) for all Masters 3 lifters no matter their weight. I even beat the fellow that took gold in my weight class because I was lighter than him and he only beat me by a small margin. I got a really nice framed medal with best lifter 3rd place. It's the nicest award I've ever received.
My new friend attended the awards banquet at the end of the meet. I was going to attend as well, but my flight out was cancelled so I had to leave a day early and miss the dinner. He collected the prize for me and sent it with the bench shirts. His wife even sent a gift for my wife. We rode camels there and my wife told her she regretted not buying a camel stuffy at the time, so she bought one for my wife later on. Such nice people!
Anyways, I'll try the shirts on this weekend and see if they fit. Maybe I'll try equipped lifting as well...
Today:
Paused Squat - 265-5,5,5, buried these and paused for a 2 count, lifted on 3
Chain squat - 330 + 36 chains - 5,5,5,
Close grip bench - 220-10,10,10, few reps in the tank left
Chins BW - OH-6,6, UH-6,6,
Last edited by skid; 11-02-2023 at 09:25 PM.
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Great gift, and surprise, Marc.
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Thanks Bill!
Still haven't fully landed on a workout plan going forward, but for the next two months will be doing higher rep more power-building types of workouts. At least that's the plan now.
Starting in January I'll start on a powerlifting program to get me in shape for provincials in March, then probably going to do Nationals again in Sept. Then maybe head to South Africa for Worlds in Oct if I can qualify again. That all assumes no one stronger than me bumps me out.
Today - felt a bit out of sorts and weak today. Also, had some spicy asian soup a couple hours before my workout. Regretted that once I started the deficit deadlifts.
3" Deficit deadlifts
265-8,8,8, - Starting all these exercises fairly light. Will work up slowly
3" Block pulls
375-5,5,5, intended to do 8's but 5 felt enough. Haven't done these since I don't know when (many years). Didn't really feel easier than regular deadlifts.
Incline bench @ 40 degrees incline
199-8,8,8, At least these went easy - 3-4 reps in the tank
1 Arm row
75-12
85-12
Bent over rear delt flies - Ist time doing these - They activated my sore neck muscle which has been dormant for a few years. Now its sore again
10-10
15-10
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That would be sweet. Traveling man! Its awesome bc you get to lift and take your wife and travel at the same time, how fun. What program are you gonna do?
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I might do Mitchell Hooper's peaking program, or another round of Calgary barbell. Not sure yet.
Warm up - 500M row
Squat
Bar-10
155-5
265-12,12,12 - few reps in reserve but still cardio. Will keep with 12's but start bumping the weight up each week.
Bench
Bar-10
155-5
265-1
308-1
Added bench shirt - First time trying this
308-1 - Went down 2-3 inches - need more weight
375-1,1, Went down maybe 1/2 way range of motion - Felt weird and not sure I like it. Shirt needs to be broken in so may do this each week and adding more weight.
Took off shirt
205-12,12,12,12, - Added 5 pounds from last week and another set. several reps in the tank. Will add 5 pounds/week and stay at 12's
Chins
Bw-5,5, Arms were tired from all the benching. Did a few tricep pushdowns too. Called it a day as it was getting late.
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Deadlifts
155-5
265-3
330-1
385-5,5,5, Just another deadlift day,
OH Press
Bar-10
110-5
155-1
200-1, didn't feel too bad, haven't done anything heavy in a long time so will increment these up
160-5,5,5,
Bench grip BB row to chest - benching in reverse
160-10,10, already warmed up from DL's so went right into these.
DB bench
85-12
95-12
DB Curls
35-10
40-10
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Tired - Pushed yesterday's workout into today
Paused SSB squat
Bar-10
160-5
270-5,5,5, Easy, several reps in the tank
Bench
Bar-10
155-5
265-2
315-1
Added shirt - lowered to 2 board height (set safeties there):
375-1
397-1
419-1 vid below
Removed shirt, put on sling shot:
375-1 - did full range of motion - touched chest
Removed sling shot
Close grip:
227-10,10,12 - Did these non-stop for the pump
https://www.youtube.com/shorts/VQq7uISozj8
Chins - Did overhand grip BW-7,7,7,
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