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Thread: Fiftyfit - One Day At a Time

  1. #251
    Join Date
    Nov 2010
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    • starting strength seminar april 2024
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    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.

  2. #252
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    Oct 2014
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    Looks like a good plan. A short break sure seems like a good idea.

  3. #253
    Join Date
    Nov 2010
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    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.

  4. #254
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    Nov 2010
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    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.

  5. #255
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    Jun 2020
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    Georgia, USA
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    Nice lifts!

  6. #256
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    Nov 2010
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    Quote Originally Posted by Fred J View Post
    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.

  7. #257
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    Oct 2014
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    New York
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    Nice work Fifty. I think your plan to cycle the weights is the way to go.

  8. #258
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    Nov 2010
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    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

  9. #259
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    Oct 2014
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    New York
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    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.

  10. #260
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    Nov 2010
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    starting strength coach development program
    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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