52 Weeks To My 1st USAPL Raw Nationals as a Masters 1 (age 40-49) Lifter 52 Weeks To My 1st USAPL Raw Nationals as a Masters 1 (age 40-49) Lifter - Page 4

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Thread: 52 Weeks To My 1st USAPL Raw Nationals as a Masters 1 (age 40-49) Lifter

  1. #31
    Join Date
    Oct 2008
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    Baltimore, MD
    Posts
    997

    Default SNOW!

    • texas seminar date
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    Quote Originally Posted by DavidCC View Post
    I've enjoyed following along with your meet prep. Best of luck at the competition.
    Thank you so much! I'm glad that you have. Sorry to disappoint you, and anyone else who may be following this log, but there is literally nothing I could do about this...

    THE MEET WAS CANCELED!

    Technically it was postponed, but it didn't happen because of snow in much of Maryland. It wasn't too bad here in Baltimore, but the area hosting the meet (60 miles sout of here) got the brunt of the storm.



    I'm not going to be able to make it on the postponement date (Sat, 1/26). Note: on Tuesday, the meet directors announced that the meet would go on today in spite of the snow. Yesterday, they announced that it would start 3 hours late, meaning weigh-ins at 10am and lifting at noon. It wasn't until about 8 am today that they decided to cancel it.

    Where do I go from here? I've entered our state championships on April 6. Will I do a test day this week to see where I am, since there was no meet? Probably not. I got some treatment after work on my elbows, hip and shoulders, and they felt better today than they have in weeks. I have to work (deliver mail) on snowy and maybe icy ground tomorrow and maybe for a few days, which is always more difficult. I don't want to risk aggravating any of that for relatively little reward.

    I'm probably going to take a few steps back in terms of pounds on the bar, and take a more old school linear track for the next several weeks. Even with that, instead of doing something like sets of 10, I'd just do more sets of 5-6 because I don't want to put those joints through "long" sets either. I'll probably get back in the gym on Wednesday, and go with an upper/lower split over 3-4 days per week. We're scheduled for a cruise one month from now, so I might do abs every day.

    I only weighed 214.2 this morning, which is down a bit. Cruise or not, reversing that trend is my top priority at the moment.

  2. #32
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    Sep 2016
    Location
    Kansas City, MO
    Posts
    115

    Default

    I enjoyed that video. Is it wrong that I was rooting for the off screen kid to throw the snowball at dad? ha ha Kidding

  3. #33
    Join Date
    Apr 2012
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    96

    Default

    Quote Originally Posted by K.Diesel View Post
    THE MEET WAS CANCELED!
    Bummer. As a former Maryland resident (DC suburbs) I know how a few snowflakes can send Marylanders running for cover.

    I'm sure there is another meet in your not-to-distant future. I hope you continue to share your prep with us here.

  4. #34
    Join Date
    Oct 2008
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    Baltimore, MD
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    997

    Default

    Quote Originally Posted by DeanT View Post
    I enjoyed that video. Is it wrong that I was rooting for the off screen kid to throw the snowball at dad? ha ha Kidding
    The one that's on screen got me with one in the face about 5 minutes after that video.

    Quote Originally Posted by DavidCC View Post
    Bummer. As a former Maryland resident (DC suburbs) I know how a few snowflakes can send Marylanders running for cover.

    I'm sure there is another meet in your not-to-distant future. I hope you continue to share your prep with us here.
    April 6, Maryland State Championships. I plan to keep the log going, and thank you for keeping up with me.

    From what I hear, the snow was legitimately worse where the meet was supposed to be. Unfortunately, the meet director isn't trying to give full refunds to those who can't or don't want to compete on the rescheduled date of 1/26, but that's another story.

  5. #35
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    997

    Default Back To the Lab: January 16 & 17

    On Wednesday morning, I weighed 215.8 lbs. I'm not sure how I dropped to 214-something a week ago, but no big deal. My weight is trending the right way! I have tendonitis in both elbows, and maybe my right shoulder. Plus, something is causing a dull pain and warming sensation in my right hip (sciatica?).

    I'm also 4 weeks away from a 6-day family cruise with my wife, children, mother, and 2 of my 5 brothers. With that deload coming, and the nagging injuries still, well, nagging... here's my plan for now on training days:

    * Work up to a single @7 RPE on the competition lifts. That's about 89% of E1RM, and down a bit from the singles @8-9 that I've grown accustomed to. I'll get back to the heavier singles @8 for the 6 weeks after the cruise.
    * For back-off sets and volume work, follow a linear periodization format week to week, based on the E1RM from each week's heavy single.
    * Do more unilateral stuff.
    * Do abs just about every day.
    * Generally speaking, train harder and smarter, eat and sleep more.

    With the prelude out of the way, here's the training...

    Wed. 1/16/19
    8:43 - 9:55 pm

    1. Squat
    135/4
    185, 235, 285/2 each
    335/1 - added mouth guard
    385/1 - added wrist wraps
    425/1 @5 RPE - added belt
    455/1 @6
    475/1 @7 ---> E1RM = 534
    (65%) 345/6 x 3 sets

    2. Unilateral Leg Press - done on a Cybex machine instead of plate loaded press for safety
    100/8 left + 8 right
    150/8 left + 8 right x 3 sets

    The next 3 exercises were done as a circuit with 2 rounds.

    3. Leg Extension - plate loaded
    160/10 x 2 sets

    4. Single Leg Curl
    80/8 each x 2 sets

    5. Ab Machine
    125/15 x 2 sets

    Thu. 1/17/19
    8:35 - 9:55

    1. Bench Press
    95/6;
    145/5
    185/4
    215/3
    235/2
    255/1 @5- added mouth guard, ended up using it for the rest of the session
    275/1 @6
    290/1 @7.5 ---> E1RM = 320
    (~65%) 210/6 x 4 sets

    2. Torso Rotation Machine - I started alternating sets with BP after the 290 single
    125/15 left, 15 right, 15 left, 15 right

    3. Barbell Row
    135/8
    185/8
    215/8 - added Vera Gripps
    250/8 x 2 sets

    4. DB Incline Press - low incline
    75s/10 x 2 sets

    5. Seated One Arm Row - with cable
    75/8 left + 8 right + 8 left + 8 right x 2 sets

    God willing, I'll be back at it tomorrow and Monday - two straight days without delivering mail!

  6. #36
    Join Date
    Oct 2008
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    Baltimore, MD
    Posts
    997

    Default 2 Tough Sessions: 1/20 & 1/21

    If I don't make the qualifying total on April 6, I will not allow it to be because I didn't train hard enough.

    Fri. 1/18/19
    sometime after work

    Ab Wheel: 3 sets of 10

    Sun. 1/20/19
    2:27-4:29 pm

    1. Squat
    135/6
    225/3
    295/3
    (~65%) 345/3 x 8 sets - used mouth guard and wrist wraps, but no belt. Got tired, but everything went deep and moved fast. I'll take it!

    2. Deadlifts - I knew I wanted to pull sumo and conventional today. This is what I came up with as I went.

    Sumo:
    155/3, 1
    265/3
    355/1, 1
    425/1 - added mouth guard, started using chalk
    475/1 @6 RPE - added belt here
    505/1 @7, 1 @8

    Conventional:
    505/1 @7 + 1 @8.5 - While I treated the 2 sumo singles as separate sets, this was more of a cluster set. I took just long enough to reset.

    (~65%) 365/6 - added Versa Gripps here

    Sumo: 365/6

    Conventional: 365/6

    3. Snatch-Grip Romanian Deadlift - stayed with Versa Gripps
    265/10 @8
    265/10 @9

    4. Ab Machine
    110/15 x 2 sets - lower abs started cramping during the 2nd half of each set

    5. Calf Machine
    125/10 slow reps + 10 pump reps
    slow = 3 count negative, hold, contract at top and hold for a 3-5 count

    I don't know if it was solely from this session, or the cumulative effect of a week with these training sessions and walking 6+ miles on snow/ice every day, but after sleeping 8 hours last night, I woke up and ate on the sofa in our living room. I planned to get up and go to the gym right then, but all of my body below my brain said "you're not going anywhere!". Between dozing off and just feeling exhausted, I couldn't get off of that sofa until about 4pm. I felt fine by the time I got to the gym.

    Mon. 1/21/19
    6:40-8:20 pm

    Alternated sets of the first 2 exercises.

    1. Bench Press
    6 reps each at 95, 145, 185
    (~65%) 210/5 x 6 sets - sets 1, 2 & 6 all had 2-3 count pauses.

    2. Pulldowns

    Normal bar w/wide, overhand grip:
    10 reps each at 75, 105, 135, 165 @7 RPE, 165 @8 RPE

    <| handle:
    165/9 @9.5
    150/10 @8

    Unilateral - did these on a different stack. The weight must be distributed differently, because these were easy.
    75/15 left + 15 right
    90/10 left + 10 right + 105/10 left + 10 right

    3. Seated DB OHP
    35s/12
    45s/10 @7
    50s/10 @8
    45s/10 @9

    Alternated sets of #4 & #5

    4. Lying Tricep Extensions w/EZ bar
    70/8, 10

    5. Standing DB Curls
    30s/8, 10

    6. Torso Rotation
    90/15 left + 15 right x 2 sets

    Tonight was a planned light(er) volume day for bench and upper body lifts. It turned out that I didn't feel a need to use my mouth guard, wrist wraps or Versa Gripps. Nothing hurts more than normal, so that's good. Back to work tomorrow. Back to the gym on Thursday.

  7. #37
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    997

    Default Video and Tonight's Audible

    Here's a video recap of the competition lifts detailed in my last 2 posts. The commentary features some musings on the dilemma between short term goals and long term goals and health. Thanks for watching!



    Tonight, I walked into the weight room 57 minutes before the gym was to close. I knew that I wouldn't have time for all of the assistance stuff I did on my last "heavy" squat day, so I decided to stay in the rack, but to go heavier than I initially planned to.

    Fri. 1/25/19

    9:03-9:57 pm

    1. Squat
    135/6
    2 reps each at 185, 235, 285, 335 & 385. Added mouth guard at 335, and wrist wraps at 385.
    425/1 @6 - added belt
    460/1 @6.5*
    * This looked like it moved at the same speed as the 425. I was also more assertive with the bar off of the rack, so it didn't feel much heavier than the 425. I just think it's unlikely that I went up 35 pounds at this weight, but had the exact same degree of difficulty as the lighter weight. That's why I rated this a 6.5 RPE.
    485/1 @7.5 --> E1RM = 536
    435/4 @7 x 2 sets - 8 minutes rest after the 485 single. 6 minutes rest after the first 435 set.

    My lungs felt like these backoff sets were @8, but based on bar speed, I know I had enough to move 3 more reps on each set. Today was a tough asthma/respiratory day for me, so I wasn't surprised by that.

    2. Ab Machine (crunch/sit-up)
    15 reps each at 100, 120 & 140.

  8. #38
    Join Date
    Apr 2012
    Posts
    96

    Default

    Just wondering...Do you ever train overhead presses? Even skimming over your old logs I don't see any. (May have missed it.)

    Enjoyed your thoughts on healthy aging vs. training for competition.

    Keep up the good work.

  9. #39
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    997

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    Quote Originally Posted by DavidCC View Post
    Just wondering...Do you ever train overhead presses? Even skimming over your old logs I don't see any. (May have missed it.)

    Enjoyed your thoughts on healthy aging vs. training for competition.

    Keep up the good work.
    Glad you enjoyed it - thank you!

    I haven't done dedicated overhead training in a while - like a few years. I've had a few shoulder injuries: namely a torn labrum on the left about 7 years ago, and tendonitis in both. I'll do some occasionally like the dumbbell OHP a few days ago, but not frequently or systematically enough to call it "training". For the most part, incline presses have been my compromise on that. Sucks because at one point, I had gotten up to a bodyweight strict OHP (I was probably around 200-205 then), and a push press of 255 or so (can't remember). I actually prefer OHP to the bench press. I think it's a more natural lift, and it looks more badass.

  10. #40
    Join Date
    Oct 2008
    Location
    Baltimore, MD
    Posts
    997

    Default 2 Weeks of Short Sessions

    starting strength nutrition camp
    One of our vehicles has been down again, and unfortunately, it looks like it has had its last hurrah. It's a 2001 Ford Focus that my wife and I bought a month after we got married. Frankly, our family of 5 has outgrown it anyway. It's primary use in recent years had been to get me to and from work (I live a mile away) and the gym (15 minute drive), and occasionally picking up a child or two. But when we don't have it, I end up losing valuable sleep, gym time, and generally time for anything else that I like to do. That has been the case since my last post, and will be the case until we replace the vehicle. Such is life.

    Since I'm even more tired than normal lately, and have less time than I expected, I have temporarily aborted any of the periodization ideas I had to get me to April 6. Lots of freestyling going on right now...

    Mon. 1/28/19
    8:55 - 9:58 pm

    1. Bench Press
    95/6
    145/5
    195/4
    230/2 - added elbow sleeves
    255/1 @5 - added mouth guard & wrist wraps
    280/1 @7
    300/1 @8; 1 @9
    235/5 x 4 sets

    2. Pullups
    BW/13 wide overhand, 13 medium overhand, 11 medium underhand, 13 neutral = 50 total reps in 4 sets

    3. Torso Rotation
    110/15 left + 15 right, 15 right + 15 left

    Thu. 1/31/19

    1. Squat
    135/5
    185/5
    235/4
    283/3
    335/2
    375/5 - added wrist wraps
    375/5 - added belt
    375/5

    2. Deadlift

    Conventional: 155/4

    Sumo:
    155/4
    265/3
    355/1 - double overhand, might be a PR (no hook, no chalk)
    355/1 - started over/under and started with chalk
    425/1 @7 - added mouth guard, and why was this so heavy?
    475/1 @9 - what the hell?!?!

    Those last 2 pulls were way too slow and heavy. I was already dragging before I got to the gym. I felt so bad that I just scrapped the rest of the session, and went home and almost straight to bed. I didn't even note what time I left the gym.

    Sun. 2/3/19
    6:05 - 6:55 pm

    Alternated sets of 1 & 2

    1. Bench Press
    95/6
    155/4
    195/4
    225/2
    245/2 @6- added mouth guard
    265/2 @7 - added wrist wraps
    285/2 @8.5
    295/2 @9.5
    255/5 @8

    2. DB Chest Supported Row - on an incline bench
    30's/6
    40's/6 + 6 - changed bench angle
    50's/8
    60's/6
    70's/6 - added Versa Gripps
    80/s'6
    65's/13

    Wed. 2/6/19
    8:32 - 9:03 pm

    1. Squat
    135/6
    185/4
    235/2
    285/2
    335/2 - added mouth guard
    385/2 - added wrist wraps
    425/2 @6 - added belt
    455/2 @7.5
    475/2 @8.5

    Fri. 2/8/19
    8:12 - 9:40 pm (spent time helping a couple of young guys who had questions)

    1. Bench Press
    95/8
    145/6
    185/4
    215/4
    235/2
    255/2 @6 - added mouth guard
    275/2 @7 - added wrist wraps
    290/2 @8.5
    300/2 @9.5 - got a handoff
    270/4 @9

    Alternated sets of 2 & 3. Used the same bench and dumbbells.

    2. DB Chest Supported Row
    45's/10
    55's/10
    65's/10
    Drop set: 85's/7 + 75's/7 - used Versa Gripps

    3. DB Incline Press
    45's/10
    55's/10
    65's/10
    Drop set: 85's/10 + 75's/6 - used wrist wraps

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