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Thread: Geezer's Long March Toward the Elite Sneaking Up On the Finish Line

  1. #6221
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    May 2010
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    Murphysboro, IL
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    • starting strength seminar april 2024
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    DB and I worked with the Special Olympian athletes last night for the first time since Summer Games. It was good to see them again. The session was a break-in focused on form and sets of 5 with light to moderate weights. A little work was needed on getting depth in the squat and keeping the head down and still on the bench press. A couple of the lifters had been injured in a vehicle accident last week and will be healing up for a few weeks yet.

  2. #6222
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    May 2010
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    Cycle 5, Week 2, Sets of 3-3-3 @ 90% of 1RM.

    Seated Press: 115 lbs. @ 70%, 135 lbs. @ 80%, 150 lbs. @ 90%.

    Pin Press: 115 lbs. @ 70%, 135 lbs. @ 80%, 155 lbs. @ 90%.

    Reverse Hyperextensions: 220 lbs. @ 70%, 255 lbs. @ 80%, 280 lbs. @ 90% for 5 reps.

    Cable Curls: Sets of 8, 130-135-140.

    Music: Pinball Wizard, Let It Ride, Pain jody call, Lincoln Park Pirates, Better Be Good to Me, Suicide Blond, Requiem, Rocky, Discombobulate, Rock You Like a Hurricane, Foggy Mountain Breakdown, Star Spangled Banner, Hot Blooded.

    52 minutes average HR 122 BPM @ 82% of MHR.

  3. #6223
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    May 2010
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    Ball Cap.jpg

    Tonight was split up between planning and prepping for a self defense demonstration for the LGBTQ youngsters at the Rainbow Cafe. Ken had some good suggestions for what to cover and I told him he would be given more of a chance to lead and teach at the event. He's a good teacher already and this will further give him an opportunity to develop his skills. I did tell him we want to ask lots of questions about threats and attacks and not assume what they had to face.

    From there we went on to work on Purple Belt 2nd Degree techniques. Ken (and I) got a little rusty on relaxing into the ki energy extension aspect of the techniques after a few weeks of moving into other things. It took a little cycling up(?) into taking off the gorilla suit and not using strength to make things work.

  4. #6224
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    Cycle 6, Week 1, Sets of 5-3-1 @ 90% of 1RM.

    Warmup: Rowing, lunge stretch, deep squat hold.

    Squats: 45-5, 95-5, 135-3, 175-1, 185-1, 195-1. Still proceeding cautiously and carefully on building the squat back up. I wanted to be reasonably sure I would be OK for the demonstration for the young un's at the Rainbow Cafe tomorrow. So far the knees and back are fine.

    High Pulls: 135 lbs. @ 75%, 150 lbs. @ 85%, 165 lbs. @ 95%.

    Music: Also Sprach Zarathustra, When the Bullet Hits the Bone, Lunatic Fringe, Thunderstruck, Holding Out for a Hero.

    50 minutes average HR 130 BPM @ 87% of MHR.

  5. #6225
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    May 2010
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    Murphysboro, IL
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    Cycle 6, Week 1, Sets of 5-3-1 @ 90% of 1RM.

    Bench Press: 160 lbs. @ 75%, 185 lbs. @ 85%, 205 lbs. @ 95%. I had aspirations of trying for a double with 205 or a 225 single, but I could tell during the warmup sets that it was unlikely. So I declared a limited victory with the 205 single. It wasn't a struggle, but a 2nd attempt seemed futile.

    Swiss Press: 100 lbs. @ 75%, 110 lbs. @ 85%, 125 lbs. @ 95%. Single with 135.

    Pulldown: 165 lbs. @ 75%, 185 lbs. @ 85%, 210 lbs. @ 95% for 2.

    Cable Curl: Sets of 8, 140-145-145.

    Music: Back in Black, Danse Macabre, Ghost Riders, Spirit in the Sky, Ain't No Mountain High Enough, Under Pressure, Break on Through to the Other Side, 18 Hammers, Wild Boys, Blinded by the Light, Headknocker, Day-O, Unchain My Heart, Venus, Ant Way You Want It, A Team, Tuff Enuff.

    63 minutes average HR 109 BPM @ 73% of MHR.

    Altogether, not a bad session for my accessory lifts. Which is odd given the lack of mojo I had for my main lift, the bench press.

    My right knee, while still feeling it a bit on the lateral side, came through the squat session Friday reasonably well. At least compared to the last month or so. It snowed here on Saturday, which is VERY unusual this early so far South. No one showed for the Rainbow Cafe demonstration, I guess as a result. Although the roads were fine. Very irritating.

  6. #6226
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    May 2010
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    Some conditioning this morning consisting of rounds of speed bag, plate halos, cable rotations, heavy bag, and elliptical. Finished off with some of my squat warmup routine for stretching, including hamstrings and cable dislocates.

    30 minutes average HR 131 BPM @ 88% of MHR.

  7. #6227
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    May 2010
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    Some test singles today.

    Deadlift: 95-5, 185-5, 255-1, 290-1, 325-1, 355-1!

    Hip Belt Squat: Sets of 8, 195-195.

    Reverse Hyperextensions: Sets of 8, 60-65.

    Music: Scotland the Brave, Her Strut, Bond theme, Pines of Rome, Fire On High, Discombobulate, Respect, My Granddaddy Was a Horse Marine, Here I Go Again, Another One Bites the Dust, Simply Irresistible, Heartbreaker, Working for the Weekend, Hazy Shade of Winter, Conga, Get Outta My Dreams and Into My Car, Sledgehammer.

    64 minutes average HR 130 BPM @ 87% of MHR.

    The year 2022 has not been a great one for me. The world and national records in the bench press were broken and beyond my reach to beat by at least 10 lbs. in both instances. My ongoing battle with my knee, that cost me a shot at the North American Championships a week or so back. Plus some other personal stuff that has gradually ground me down through the course of the year.

    But the last 24 hours have improved my outlook a great deal. One of the Special Olympian lifters who was injured in a car wreck recently has been cleared to lift after Thanksgiving. Great news. Another lifter just earned his Associate's degree. I'm really happy for him and proud of his hard work for it. Both of these lifters and two others I coached won gold in the Special Olympics Summer Games earlier this year, another bright spot in an otherwise gloomy slog through 2022. Then there was this truly great session of lifting this morning. The 355 was a few pounds more than my record at the IPL Worlds last year and it went up with some room to spare, enough I am confident, that I will beat my last by 5 to 10 pounds. What's more, my knee and back are tired but feeling ok.

    A great day at last.

  8. #6228
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    Feb 2010
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    Colorado Springs
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    Good to hear Mark!

  9. #6229
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    Murphysboro, IL
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    Thanks Wayno. Much appreciated.

  10. #6230
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    May 2010
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    Murphysboro, IL
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    starting strength coach development program
    Rounds of SciFit, speed bag, supine medicine ball toss, heavy bag, crunch, and stretching.

    32 minutes average HR 135 BPM @ 91% of MHR.

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