Fiftyfit - One Day At a Time

[fiftyfit]

I'm hoping to compete again early next year, so to that end, decided to test a couple lifts today so I can work-up a meet cycle. I expect the first available meet next year will be sometime in March. I'll also need to start building my weight back up to 198, the 181 class is definitely too light at my height.
Fri, Nov 24
Bwt - 188.5
DB swing: 55x12
Power clean: 95x3, 120x3, 147x3
DL: 205x3, 255x2, 285x1, 315x1 - no belt
OHP: 45x6, 65x3, 90x1, 110x1, 120 - miss halfway
Chin-up: bwt + 15 x 3x3
Dips: bwt + 25 x 5x3

[fiftyfit]

I decided to test my BP and SQ today, so I can setup my first cycle of 531. In retrospect, I could have used another day of rest, but it's done.
Sun, Nov 26
Bwt - 188.5
DB swing: 60x8
BP: 45x8, 85x5, 125x3, 155x1, 175x1, 180x1 - all with a pause
BB row: 115x5, 135x3, 150x6
SQ: 75x5, 125x3, 165x1, 205x1, 235x1 - this felt like 275 did on my back a year ago. Gonna be fun (NOT) getting used to the heavy weights again!

[BrooklynJerry]

Nice work as usual. I sure know how the weights feel heavier as the years roll on,no matter what anyone says. I've been training my grandson who will be 16 next month. He squatted 255 for 10 reps yesterday at 160bw. A few years ago I wanted to do 225 for 5 but I just about give up on that. I just doing what I can to keep my self fit.

[fiftyfit]

I did my first (FULL) conditioning/grip workout this morning in ages. We have a small storage room in the parking garage of our condo, but I have enough of my equipment there to do what I need for the time being.
Tue, Nov 30
Bwt - 189.5
Ext. rotator: 12.5x8x3
BB complex: 3 series in four minutes thirty seconds.
Pinch grip: 20, 26, 32, 36 lbs
Fat bar rev. curl: 35x5, 48x5, 5, 8
Fat bar hold: 157 lbs x 35 seconds

[fiftyfit]

I had to cut everything short, my friend and I both had dr's appointments, mine a first visit to the VA clinic here in Burlington. I just got the main lifts in, no accessory work. I'm using power cleans as a warmup for my DL.
Thu, Nov 30
Bwt - 190
DB swing: 50x12
OHP: 50x5, 70x3, 80x3, 90x8, 100x1
Power clean: 95x3, 125x3, 150x3
DL: 198x3, 226x3, 255x7, 283x1

[fiftyfit]

My first week of 531 for powerlifting is in the books, and went well, though I do dislike having to squat over five reps. My bad shoulder is giving me trouble again, and I need to get back on the rehab exercises that helped me so much a few years ago. The first meet of 2024 is scheduled for March 16 here, so I have about three and a half months to prepare... I'll gradually move my weight back up to 198.
Sun, Dec 3
Bwt - 190
DB swing: 50x12
BP: 45x8, 75x5, 115x3, 130x3, 145x7, 162x1
BB row: 115x5, 135x3, 160x5
SQ: 75x8, 115x5, 147x3, 168x3, 190x8, 211x1
BB curl: 55x5, 82x7
Bar hang

[fiftyfit]

Cycle 1, week 2...65, 75, and 85 percent, all for five rep sets. I've adopted a plan from Wendler's book, two days a week, just one main lift per workout and a few accessories.
Thu, Dec 7
Bwt - 189
OHP: 45x5, 55x3, 65x5, 75x5, 85x5
BP: 95x10x5
Med. grip pulldown: 100x10x3, 85x10x2
Face pull: 30x10x3

[fiftyfit]

Wk 3 Workout 1 - 5/3/1+ TM
Sun, Dec 10
Bwt - 189.5
DB swing: 50x12
SQ: 65x8, 95x5, 125x3, 160x5, 180x3, 200x5, 211x1 TM
BP: 65x10, 80x10, 97x10
Power clean: 65x3, 85x3, 105x3, 125x3, 145x3
Note: I tried one of those assisted chin/dip machines for the first time...I don't care for it, and will go back to conventional chins/dips from now on.

[fiftyfit]

My low back and hip have flared up again the last couple days... getting a bit depressing. Did 5/3/1+ TM for OHP today, along with light squatting and lat work. Had to bail out on SLDL due to the pain.
Thu, Dec 14
Bwt -190
DB swing: 50x12
OHP: 45x5, 65x3, 82x5, 93x3, 104x5, 110x1
SQ: 45x5, 65x3, 88x10, 110x10, 132x10
DB row: 40x10x2
SLDL: 115x2 and bail-out.

[fiftyfit]

After some rest and foam roller work, my hip and back were much better today. The plan today was squat work at 3/3/3+ and a single at 220... everything went well.
Sun, Dec 17
Bwt - 189.5
DB swing: 50x12
SQ: 154x3, 176x3, 198x7, 220x1
Hammer leg press: 170x10x3 - first time on this machine, I like it!
Light DL's (40, 50, and 60 percent x 5): 115x5, 142x5, 170x5
Frog kick: 2x8 reps -I did these all the time when I was younger.
Bar hang