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11-04-2021, 10:38 AM
#251
Thu, Nov 4
Wt - 203
Today was my last deadlift workout before my mock meet in 10 days, and it was a good one. I was also able to move my OHP up a few pounds. I wanted to get one more CGBP workout in also, as my BP has always been a tough lift for me, and any improvement in my triceps strength should help, right! I did move my grip in a finger width on each side, and it felt solid.
DB swing: 55x12
OHP: 65x5, 85x3, 105x1, 125x1, 140x1
Face pull: 60x8, 8, 8
CGBP: 120x6, 150x3, 175x4
Power clean: 115x3, 140x3, 160x2 (I missed the rack on my 3rd)
DL: 235x5, 275x3, 315x1, 360x2
I have one more SQ/BP workout this Sunday, then take it easy till the following Sunday. My planned starting attempts for Sunday, the 14th, are 290 SQ, 190 BP and 350 DL.
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11-04-2021, 02:49 PM
#252
Looks like a good plan. A short break sure seems like a good idea.
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11-07-2021, 11:01 AM
#253
I had my last heavy workout this morning, before testing my maxes next Sunday. I may take a light workout on Wednesday, something along Bill Starr's recommendations in Defying Gravity. I was a bit achier than usual this morning, in one hip and SI joint, maybe due to the onset of cold weather. Excuses aside, I did pretty well, and I'm glad the hard work is behind me for a bit.
Sun, Nov 7
Wt - 202.5
DB swing w/up: 55x12
SQ: 115x3, 170x5, 215x3, 260x1, 305x2
BB row: 125x5, 145x6
BP: 125x5, 150x3, 175x1, 200x1, 230x1 with slingshot
BB curl: 60x5, 85x6
My squat and deadlift have been going great, but I just can't seem to find a way to get my bench press moving. I alway had lousy leverage for benching, probably due to my wingspan (76") and the numerous shoulder surgeries I had years ago, and the fact that I'll be 67 in two months probably doesn't help much either.
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11-14-2021, 12:19 PM
#254
Sun, Nov 14
Wt - 204
Mock Meet Day at the Burlington VT Ymca! I picked today as my max day since they had the WNPF World's in Georgia yesterday, and I decided to pass it up due to the expense and travel involved. I did an easy, light workout this past Wednesday, based on Bill Starr's book "Defying Gravity".
SQ: warm-ups - 155x5, 205x2, 255x1
1st attempt - 290 (solid)
2nd attempt - 320 (near limit, but good)
3rd attempt - 330 (this was a "grinder", but still good)
BP: warm-ups - 120x5, 140x2, 160x1
1st attempt - 190 (no problem)
2nd attempt - 205 (ran into my first snag here, this was slow and hard, but good)
No 3rd
DL: warm-ups: 205x5, 255x2, 305x1
1st attempt - 345 (good, but a little harder than expected)
2nd attempt - 375 (very slow, but steady all the way)
No 3rd
Total - 910 (65 pounds more than I did at the meet in August, and my best since 2015)
Note: The problem I had with my 2nd BP resulted from miscommunication between me and my spotter. Apparently they didn't want to let go of the bar after giving me the handoff. After what seemed like a few seconds, I had to say "Let Go"!
Last edited by fiftyfit; 11-14-2021 at 12:22 PM.
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11-14-2021, 12:58 PM
#255
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11-14-2021, 05:40 PM
#256
Originally Posted by
Fred J
Nice lifts!
Thanks Fred, appreciate it. I'm taking the next five weeks a little easier, before I start my meet cycle for the NYS meet in March.
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11-16-2021, 07:08 AM
#257
Nice work Fifty. I think your plan to cycle the weights is the way to go.
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11-18-2021, 07:44 PM
#258
Thu, Nov 18
Wt - 205
I've set up a little different workout for the next five weeks, to give me a little break from the power cycle...first workout today.
DB swing: 50x10 (I still like these for a warmup)
Press behind neck: 50x6, 70x3, 90x6x3
Face pull: 40x8x3
Dips: bwt x 6, bwt + 15 lbs x 3, Bwt + 25 lbs x 4
BB curl: 45x6, 65x3, 80x6
Stiff-leg DL: 145x10, 200x6
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11-19-2021, 07:05 AM
#259
I've read a few articles over the years where a PR was hit by after not doing the power lift for some time, just doing a similar movements.
Good luck.
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11-21-2021, 11:16 AM
#260
Had a decent workout today, sticking to the basics. After pushing toward my maxes over the last few weeks, with lower reps, my heavy set of five in the squat was a bit rough on the wind. Every rep was very solid though.
Sun, Nov 21
Wt - 203.5
DB swing: 50x11
SQ: 135x5, 165x5, 195x2, 225x1, 255x5
BB row: 115x5, 140x3, 165x5
BP: 120x5, 135x2, 150x1, 170x5, CGBP b/o: 150x5x2
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