43 Year Old Powerlifter Isn't Competing for a While - Just Trying to Get SWOLE!

[K.Diesel]

Got to the gym very late, but I had to train today. It's been too long.

Workout #3 - Monday, 2/3/20


1. Leg Press

4 warm ups
straight set: 600/6 - thought this would be my top set, but by rep 5, I realized that it wasn't heavy enough for the reps I wanted. Not sure if it's a 5th warmup, or light work set.
straight set: 675/6 @9.5 RPE - heaviest leg press I've done in a long time
straight set: 500/16 @9 RPE


1a. Sumo Leg Press - I called this audible after the last work set.

straight set: 360/12 @9.5 RPE

2. Bench Press

3 warm ub
rest-pause set: 265/4 + 2 - I haven't been doing rest-pause on my heaviest flat bench press

3. Pullups - neutral grip

1 warm up (jumped to top, did negatives)
rest-pause set: 15 + 7 + 5

Total Ab Work: 3 sets, 25, 25, 20 on the Total Gym apparatus; 10, 10 on the ab wheel.
90 reps total across both exercises.

[K.Diesel]

Bodyweight update: I woke up on Saturday morning weighing 100 kg (220 lbs). Things are progressing nicely.

This post will have 2 workouts in it. The first is the end of my 4 workout rotation, and the second is the start of my 2nd time through the rotation.

Workout #4 - Thursday, 2/6/20


1. OHP

5 warmups (I've had some shoulder problems over the years)
straight set: 150/6 @9 RPE
rest-pause set: 125/11 + 4 + 3

Last time I did these (12/30), I got 120/10 + 4 + 2. This was the first time I did a heavier straight set on OHP, then followed it with a rest-pause set.

2. BB Row/Shrug

3 warm ups
straight set (rows): 235/13
straight set (shrugs): 235/14

Last time I did these (1/3), I did 225 for 8 rows and 10 shrugs back to back, without putting the bar down. That's what I did for the warm ups here, but separated the work sets.

3. Decline BP

3 warm ups
rest-pause set: 225/10 + 3 + 2 w/4 partials at the very end

Last time I did these (12/30), I did 215/11 + 4 + 2.

4. Seated Leg Curl

2 warm ups
rest-pause set: 160/13 + 7.5 + 5

Last time I did these (12/31), I did 160/11+ 6 + 4.5

5. Sumo DL - wearing squat shoes (elevated heel)

3 warm ups
singles cluster: 465/1 x 8 sets completed in 10:38

Last time I did these (1/8), I did 460/1 x 7 sets in 7:21

Ab Wheel: 5 sets of 10, spread around the workout.

No calves.

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Workout #1 (2nd time) - Tuesday, 2/11/20
* Last time done was 1/19/20


1. Incline BP

3 warm ups
rest-pause set: 205/8 + 3 + 1 w/5 partials at the very end

Last time, I did 195/10 + 3 + 2 w/4 partials

2. Behind the Neck OHP - These are done with a very deliberate and controlled concentric and eccentric.

2 warm ups
rest-pause set: 95/10 + 4 + 3

Last time, I did a straight set of 85/10.

3. Pulldown - Underhand, shoulder width grip on short bar

2 warm ups
rest-pause set: 190/12 + 5 + 3 w/slow negative at the very end

Last time, I did 170/15 + 7 + 5

4. Standing EZ Bar Curl

1 warm up
rest-pause set: 90/10 + 4 + 1.5

Last time, I did 90/9 + 4 + 1.5

4b. Standing Reverse EZ Bar Curl

straight set: 70/11

Last time, I did 60/15

5. Squat

5 warm ups
straight set: 425/6
straight set: 325/12

Last time, I did straight sets of 420/5 and 315/12

Total Gym Abs: 4 sets of 25

Calf Press

2 warm ups
315/15, squeeze at top, stretch at bo

[K.Diesel]

Didn't make it to the gym as planned tonight. I've been working 10-12 hours per day all week, but still planned to train today. I got caught off guard by having to pick up my oldest daughter from a high school function, which cut right in the middle of my planned gym time. I'll try to get it in tomorrow.

Meanwhile, here's the video from my first time through workout 2. It includes the RDL's (335/10 and 275/15), and rest-pauses with DB OHP, close grip BP, and chest supported row. Commentary is on why I've come to think training to failure - or beyond - is a must if you're going to train infrequently. I'd love to hear any feedback you may have. Thanks for watching!