Back From Vacation, Testing Possible Openers
I went on a cruise from the 15th to the 20th! https://assets.bodybuilding.com/foru...es/biggrin.gif But, with travel days and work before and after, I didn't touch a barbell for 16 days. https://assets.bodybuilding.com/foru...lies/frown.gif I did work out once on the cruise ship, but as you might imagine, there are no racks on there. This isn't exactly how most people would suggest approaching things when you're 7 weeks out from a powerlifting meet, but oh well. I finally got back in the gym yesterday, and figured that I should get a feel for where I am 40 days out from Maryland States.
Bodyweight notes: the morning we left (2/14), I weighed 214.8 lbs. The morning after we returned, I weighed 223.4 lbs. Yesterday, I was back down to 218.6.
Sun. 2/24/19
5:07 - 6:55 pm
1. Squat
135/6
185/4
235/3
285/2
335/1 - added mouth guard
385/1 - added wrist wraps
435/1 @6 - added belt
465/1 @7
485/1 @8
425/4 @8
2. Bench Press
95/8
155/6
205/4
235/2
255/1 @5
275/1 @7 - added mouth guard
295/1 @8.5 - added wrist wraps
305/1 @9 - started getting handoffs
270/4 @9
3. Deadlift
265/1 + 1 conventional (+ means step back from the bar and reset)
265/1 + 1 sumo
went all sumo from here
335/1 + 1
425/1 - added mouth guard
475/0 - added belt, but forgot to start using chalk. The bar didn't budge.
475/1 @6 - added chalk, went much better https://assets.bodybuilding.com/foru...lies/smile.gif
505/1 @7
535/1 @8.5
Conventional w/Versa Gripps: 475/3 @9
Overall, this isn't where I'd like to be at this point, but it could be worse. I may have lost too much ground to have a legit shot at 655 kg in 6 weeks. I'll train as hard and smart as I can, and try to eat and sleep more. We'll see what happens.
Down, But Not Done (3/5/19)
Quote:
Originally Posted by
codger
Hope you shake the viral thing soon, and that you hit those qualifying numbers. I'm hoping we can meet in Chicago if I can hit the master's 3 qualifying total at a meet at the end of April.
Sounds like a plan to me, my friend! Overall, I'm feeling much better. The last thing I've been dealing with is a diminished appetite. I think I felt the effects of it tonight...
I got to the gym tonight with about an hour before they closed. A small woman came up to me after maybe my 3rd set and asked how long before I was done. I knew I had a ways to go, so I told her she could work in. She took me up on it. Her heaviest sets were with 65 lbs, so we had to move lots of plates between sets. But she squatted to legal depth, and she was a real trooper in loading and unloading the bar, so I wasn't mad at her.
Tue. 3/5/19
8:51 - 9:49 pm
Squat
135/6
185/4
235/3
285/3
woman started working in, moved rack down on peg, did 2 sets
335/3 - added mouth guard
385/2 - added wrist wraps
longer rest while the lady did her last 2 sets - did 10 dips and 10 pullups while waiting
425/2 @8 RPE - added belt. This was harder than I expected.
445/2 @9 - geez... this was a lot harder than I expected.
415/2 @7.5
415/2 @7 - best work set of the night
415/2 @7.5
415/2 @8.5
It's probably worth noting that after being out sick for several days, this was also my first day delivering mail since Wednesday. So, maybe I was tired. I know I haven't been eating as much as normal lately, and definitely not as much as I ate on the cruise, so that's probably a factor too. Whatever. I did what I could. Eat, sleep, and on to the next one. https://assets.bodybuilding.com/foru...lies/smile.gif Hopefully I'll do a heavy bench on Thursday, then if all goes well, do a light(er) squat and bench before heavy deadlifting on Sunday.
Resetting - Not Sure What's Next
Peace everyone! I haven't updated the log in several weeks, and there have been a few contributing factors. I coached and lifted at USAPL Maryland States on April 6. In short, I went 9 for 9 :) but only totaled 600 kg (1322.8 lbs) :( . If you'd like to see how it went, along with commentary, here you go. Thank you for taking a few minutes to watch!
https://www.youtube.com/watch?v=o2r7YRiSLwk
Considering the title of this thread, you might understand that I was a bit bummed going into and coming out of the meet. I had to come to grips with the reality that totaling 655 kg within the next 3-4 months in order to qualify for Raw Nationals 2019 isn't going to happen. (NOTE: Does anyone know if there's a way to rename your thread/log?) After taking some time to think it over though, I've made peace with where I am right now. I've decided to look at it from a different perspective:
- I'm a few weeks from my 43rd birthday.
- I've been in a prolonged stretch in which I was having trouble finding time and energy for the gym.
- I can still squat and deadlift over 500 lbs and bench over 300 on a bad day at the end of a work week, and after 4 hours of sleep. That's not exceptional in the world of powerlifting, but in general terms, that's not too bad.
- There's still potential for improvement, and I can still get to Nationals... just maybe not in 2019.
With that context, I'm searching for a way to get back on the road to Gainzville. For the first time in a long time, I don't have an immediate target in sight in terms of a competition. I don't even know if the next "thing" I do is going to be a powerlifting meet. It could be, but I'm also thinking about trying a strongman competition, and even a bodybuilding/physique show. I've been looking at the calendars for some different organizations, and have yet to decide what's next. So I've been tinkering with some ways to make my training a bit more generalized for a while, rather than specific to powerlifting while I decide what I'm doing next. Another major change has been my training location. After 11 years at the YMCA, I have switched to a gym that is closer to home (7-10 minutes door to door, depending on lights/traffic), reasonably equipped, less expensive, and most importantly is open 24 hours every day of the year. I'm hoping this will have a positive impact going forward.
Yesterday morning, I weighed 212.8 lbs. That's about a pound lighter than I was at the meet on 4/6. As for what gym sessions look like right now, here's tonight's session for an idea.
Mon. 4/29/19, 11:31 pm - 12:36 am
Alternated sets of exercises 1-3. This part took about 45 minutes.
1. Squat
6 reps each at 135, 225, 275, 325 @5, 325 @6, 325 @6.5.
I wore knee sleeves the whole time, and my mouth guard for the 325 sets. No belt or wrist wraps.
2. Kettlebell Swings
25 lbs x 15
35 lbs x 15
40 lbs x 12
45 lbs x 12, 12, 12
3. Decline Sit-ups (slight decline)
BW x 10
10 x 10
20 x 10
25 x 12, 12, 12
Used a plate for the 2nd set, and kettlebells for the sets after that.
I alternated sets of exercises 4 & 5. This took about 15 minutes.
4. DB Incline Press - about a 45 degree incline, neutral grip at bottom of the negative (like a fly), pronated at top of the press
45's x 12
55's x 12 @7, 12 @7.5
5. Chest Supported Row
90 x 6 overhand + 6 neutral
135 x 12 @8.5 overhand
135 x 12 @8 neutral
This apparatus is made such that I can actually stand on the floor and lean on the pad to do these rows, rather than be suspended off the floor. On the second 135 set, I staggered my feet with the left in front. This made a huge difference, in that it kept my chest from feeling like it was being crushed against the pad, which made breathing a lot easier. I don't think it took anything away from the effectiveness of the rows.
I alternated sets of exercises 6 & 7. This took about 5 minutes.
6. Leg Extension
120 x 12
120 x 15 - it burns!
7. Tricep/Dip Machine
150 x 20 x 2 sets - arms felt pumped after this.
I've been training basically every other day, so God willing, I'm back at it on Wednesday. If you made it this far, thanks for reading all of this.