Congrats on the meet. Those lifts looked fast!
45 year old intermediate lifter. I ran LP for a couple of months in 2016, and then stopped training like an idiot to go back to distance running. Ran a half marathon one year ago. That was about my sixth half, plus I've run 3 marathons. Don't ask me why. After that half, I decided to give up on endurance sports. I dedicated myself to lifting and restarted my LP from the start. At this point, I'm pretty hooked.
I participated in my first USAPL meet in December. SQ: 402 BP: 292 DL: 468
The following is from my last post on the intermediate training log forum:
3/17/18
BW: 94.6 kg at weigh-out.
2018 WFAC Strengthlifting Challenge
Great meet yesterday at WFAC. Super well run. Great format and great people. I went 9/9 with PRs in squat, press, and deadlift.
SQ:
182 kg (401.2 lbs)
194 kg (427.7 lbs)
202 kg (445.3 lbs) - video
35 lbs PR
PR:
82 kg (180.8 lbs)
87 kg (191.8 lbs)
91 kg (200.6 lbs) - video
20 lbs PR
DL:
198 kg (436.5 lbs)
215 kg (474.0 lbs)
228 kg (502.6 lbs) - video
34 lbs PR
3/21/18
BW: 203
Easy workout just to get moving again after the meet.
SQ: 265x5x3
BP: 200x5x3
Congrats on the meet. Those lifts looked fast!
3/27/18
BW: 201
First day of new training block. Starting with a 4-day split.
BP:
270x1 @ 8.5
220x6 @ 7
220x6 @ 7.5
220x6 @ 9
210x6 @ 8.5
210x6 @ 9.5
Rows:
190x8x4 @ 8
Bench was a bit of a disappointment. Strength is a bit off. Had to adjust the weight down. It may be the dieting. I ballooned up going into my meet on 3/17. I'm going to try to get some more volume in during this training block to see if I can get my bench moving again.
3/28/18
BW: 204
SQ: 335x6x3
DL: 380x6x2 - Used hook grip on warm up to 295x1. Plan to keep stretching that after seeing Dan Green blow up his bicep.
Great job at the meet! Good to see another "old guy" doing something in here!
3/30/18
BW: 202
CGBP: 200x6x3 @ 7
Super short workout before going golfing today. Had planned to do high rep presses, but I decided not to blow up my shoulders before playing 18 holes.
A little note on my programming: I have decided to plan my weekly workouts around very explicit squatting, (bench) pressing, and deadlifting tonnage goals, using weights calculated to be about a 7 RPE. Additionally, I will be undulating my rep ranges between 6, 5, and 4 prior to peaking. My plan is to slowly and deliberately increase my volume over time to stimulate the gains. I believe in the concept of "minimum effective dose" as I plan to be shooting for gains over years and years. I also believe that the key to those gains is volume at appropriately moderate intensities. Given all that, I may or may not be delivering enough volume right now. However, to the extent that I am not...I will just add a little bit of volume. We will see how it goes. Incidentally, my tonnage goals don't include accessory lifts (chins and rows), which I keep to a minimum.
3/31/18
BW: 204
SQ: 335x6x3
DL: 380x5, 315x6x2
I decreased the weight after the first set of deadlifts, since I cut it short at 5 reps. I could tell the 6th would have been a bit grindy. Feeling tired after this week.
4/3/18
BW: 205
BP:
225x5 @ 7
235x5 @ 8.5
240x5 @ 9
227.5x5 @ 8.5
227.5x5 @ 9.5
Rows:
185x8x2 @ 8
185x8x2 @ 8.5
Well, my bench has been stuck for about 6 months. Fun programming challenge to see if I can get it started again. I'm going to be charting my total pressing volume closely. If bench doesn't start to move again, then I will up the volume and keep going. Last week's volume was 11,550 lbs. Scheduled for 11,400 this week.