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Thread: Fiftyfit - One Day At a Time

  1. #311
    Join Date
    Nov 2010
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    • starting strength seminar april 2024
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    I started my weight loss protocol this past Friday, upping my water intake and cutting back on the carbs, unfortunately I was too careless over the weekend. As of this morning, I was 3 3/4 lbs over, and I'll be weighing in for the meet this Friday between 5-6 pm. I believe I'll make weight just fine, though I've been considering lifting at 220 next year, so I don't have to worry about cutting. I took my last workout this morning, just my normal warm-up and SQ/BP, it went pretty well.
    Mon, Mar 14
    Bwt - 202
    DB swing: 55x11
    BP: 115x5, 135x3, 155x2, 175x1, 195x1, 207x1
    SQ: 165x5, 205x3, 235x1, 265x1, 295x1

  2. #312
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    Nov 2010
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    Well, I've been procrastinating with my performance at the meet this past Saturday. I ended up losing six pounds over that last week, weighing in at 196. I'm not sure if that had anything to do with the way I felt meet day, or if I had just overworked. My knees were very achy that day, along with my bad hip and low back. There were only 25 lifters in the meet, so things moved very quickly, and I was caught having to rush my BP warm-up. Suffice it to say, the weights felt HEAVY!

    I lowered my planned starting attempts on all my lifts, and I guess I'm lucky I did. My first squat was 285, which went smoothly enough, but was deeper than I needed. I took 305 for my second, which was tougher than I expected, but still good. Once again, I went deeper than necessary, but this one broke my own State Record by five pounds. For my third, I took 315, and tried to cut my depth just right, but missed it by THAT MUCH! One inch more would have done it, and I knew when I racked it, that it was just short.

    I was caught warming up for the bench press, so had to jump from 135 right to my first attempt of 190, luckily it went smoothly. I took 200 for my second, and ALMOST beat the press command, but got it. My third with 205 stuck right at my sticking point almost halfway up, d**n my long arms!

    My deadlift warm-up seemed to go pretty well, and I made my 340 opener smoothly. I jumped to a State Record 375 for my second, and it came off the floor well enough, but stuck right at knee height. I decided to pass my third so as not to risk an injury, and I was the only one in my division anyway. I was kind of disappointed with my performance for a day, but I'm over that, and ready to re-group and do better in July at the Nationals. My oldest granddaughter filmed my lifts for me, but I've been unable to transfer them. Guess I'll have to ask her to show me how!

  3. #313
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,368

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    How are you doing?

  4. #314
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    Nov 2010
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    I'll try to catch everyone up a little. I spent two weeks in Tennessee recently, helping out my Aunt following surgery. I worked out at the Civic Center in town while there, not optimal but adequate. I took my last workout there on July 5th before returning home, and I caused a bit of a stir in the weightroom. I had the room pretty much to myself for most of the workout, and worked up to the following; BP - 200x2 pausing each rep, Pin BP just above chest - 175 for 5 singles, then BB row - 180x5.

    While doing my squats, a few young men and one 70-yr old wandered in, and got engrossed in watching me. After a single with 265, the 70-yr old approached me to say that he used to squat, but didn't have the shoulder flexibility anymore to hold the bar. He was surprised to hear that I was 67, and I took the time to mention Dave Draper's Top Squat device to him, in case he wanted to try it.

    I then loaded up 300 for my last single of the day. After finishing, I noticed one of the young men's mouth was hanging open. He asked how old I was, and when I told him, he said "That's awesome, are you on social media?" I told him no, but talked with him for a couple minutes and mentioned this site. He was 25, and going into Officer Candidate School soon, a very nice, respectful young man. I wished him luck in his career, and left to start my trip back home. I've been back home for two weeks now, and my meet prep for the CanAms is going pretty well. I've got seven more workouts before the meet on August 20th. I'll try to catch you up with the last couple weeks tomorrow.

  5. #315
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    Oct 2014
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    New York
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    Glad to see that your training is going well. As for shoulders, luckily at this time I'm pretty much pain free. I can't bench or press much and can barely put a straight bar on my back to do a sqt.Luckily I have a SS bar, a camber bar and a belt sqt device to keep me busy. Good luck with the contest prep.

  6. #316
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    Nov 2010
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    I'll begin to catch up on my last couple weeks of training since returning home from Tennessee.
    Fri, July 8
    Wt. - 199.8
    DB swing: 65x8
    OHP: 60x5, 80x3, 100x1, 117x4, PBN b/o: 100x4
    Pulldown: 80x6, 110x4, 150x8
    Fat bar CGBP:126x5, 146x3, 168x4
    DL: 210x8, 250x6, 290x4, 325x4

    Mon, July 11
    Wt. - 199.2
    DB swing: 65x9
    BP: 110x5, 130x3, 150x2, 170x1, 190x3 (all paused at chest)
    Seated row: 100x6, 120x6, 140x10
    SQ: 135x5, 170x3, 205x2, 240x1, 275x3

    Thu, July 14
    Wt. - 200.6
    DB swing: 65x10
    OHP: 60x5, 80x3, 100x1, 116x1 133x1, PBN b/o: 95x8
    Pulldown: 100x6, 130x6, 160x8
    Fat bar CGBP: 126x5, 146x3, 170x4
    DL: 210x8, 250x6, 290x4, 330x4

    Sun, July 17
    Wt. - 202
    DB swing: 60x12
    BP: 115x5, 135x3, 155x2, 175x1, 195x2 - just missed 3rd
    Seated row: 100x6, 125x4, 150x10
    SQ: 145x5, 180x3, 215x2, 250x1, 285x3 (solid triple), 325 - walkout & 10-sec. hold

    Wed, July 20
    Wt. - 200
    DB swing: 60x13
    OHP: 60x5, 80x3, 100x1, 118x5* (recent PR), PBN b/o: 98x6
    Pulldown: 110x6, 140x4, 170x8
    Fat bar CGBP: 126x5, 148x2, 176x4
    DL: 215x8, 255x5, 295x3, 335x3

  7. #317
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    Nov 2010
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    Sun, July 24
    Bwt. - 200
    This workout went well enough, except for missing my last squat. On Saturday, I had to fix my parent's garage door, and I don't claim to be any kind of handyman. I got the job done, but climbing around in the top of the garage at my age, caused my bad hip to flare up, and I was in considerable pain for the rest of the day. I was feeling much better by Sunday morning, so just did my best.
    DB swing: 60x14
    BP: 115x5, 135x3, 155x1, 170x1, 185x3x3 - I did something completely different following each work set, similar to a tip from the late Charles Poliquin...an 8 second hold near lockout with greatly increased weights, i.e. 245, 255, and 265 pounds. He claimed it could increase your max bench by 20+ pounds in four workouts...I'd be perfectly happy with 10-15.
    Seated row: 105x6, 135x4, 160x10
    SQ: 145x3, 185x2, 225x1, 255x1, 285x1, 310 miss

  8. #318
    Join Date
    Oct 2014
    Location
    New York
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    Nice idea with the holds. John Woods does something similar in one of his programs called "bone strength" training. As far as pain from work, I'm a retired mechanic, but don't do much work anymore. A few weeks ago I helped a friend put a clutch in his 55 Chevy on the ground (no lift).I was sore for 2 days.

  9. #319
    Join Date
    Nov 2010
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    I saw my chiropractor yesterday, and probably could have used another day's rest, but I'm trying to stick to a Mon/Wed schedule in the lead-up to my meet. My deadlifts were tough today, but everything else went better than I expected.
    Wed, July 27
    Bwt. - 198.2
    DB swing: 60x15
    OHP: 65x5, 85x3, 105x1, 120x1, 138x1, Press behind neck b/o: 100x6
    Pulldown: 120x6, 150x3, 180x8
    Fat bar CGBP: 126x5, 146x2, 166x1 with pause, 186x1 with pause, 196x1 with pause
    DL: 220x5, 260x3, 300x1, 340x3

  10. #320
    Join Date
    Jun 2020
    Location
    Georgia, USA
    Posts
    1,634

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    starting strength coach development program
    Fifty what does the fat bar do for your bench?

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