Codger's Quest

[codger]

A frustrating and somewhat dispiriting workout today. I was supposed to test my deadlift one-rep max for the current cycle. Thought I'd try 470, 10 pounds less than what I lifted in the meet last March. Couldn't move it off the floor--this was beltless with a hook grip. So I rested 10 minutes, took 15 pounds off the bar, put on a belt, and tried again at 455. Couldn't move the damn thing. I guess 470 was a bit ambitious, considering my max rep for the previous cycle was 445, and I think it fried my nervous system, ruining the second attempt. Oh well. Onwards.

After the two failed attempts I did a backoff set with straps for seven reps at 335.

Finished with three sets of one-arm db rows, 77.5 pounds, 8 reps.

[Browndog]

Do.Not.Let.It.Bother.You...

Everthing else has been letter perfect.

Deep breaths Codger, deep breaths...

[codger]

Thanks, BD. It was a disappointing afternoon but I guess we all have days like this at some point. At least I didn't injure myself! I'm not sure this current program is the best one for me--the high-volume, low intensity work doesn't seem to be helping my squat and deadlift very much. i think I responded better to the higher intensity, lower volume workouts in Andy Baker's Strength and Mass after 40 program.

[Browndog]

Programming is such an art.

I know how you're feeling. I've had my issues over the years, trying to know / understand what works best for me.

As my coach says: we're building a total, it doesn't happen over night.

Not that we have all the time in the world, but there still is time enough to explore different programs.

You'll find those lost kgs...

[codger]

Thanks, BD. I took a couple of days off--those failed deadlifts really fried me. Back at it today with a heavy bench and some light presses:

Press: 125x3x5, two minutes rest.

Bench: 215x5x3, seven minutes rest.

Incline db press: 62.5 (each) x 8 x 3, five to six minutes rest.

Chins with 12.5 pounds x 8 x 3, seven minutes rest.

Next week I'll do triples for the main lifts, plus some assistance work.

[codger]

I'll do triples for the heavy lifts this week. Today: heavy press, light bench.

Press: 142.5x3x3, five minutes rest.

Close-grip bench: 205x6x2; 205x5x1; five minutes rest.

LTEs with barbell: 80x10x3; three minutes rest.

One arm overhead db triceps extensions: 33.75x10x3, three minutes rest.

[codger]

Heavy squats for triples today, plus some arm and back work.

Squats: 325x3x3, belted, six to eight minutes rest.

Chins with 15 pounds x 8 x 3; seven minutes rest.

One-arm db rows: 77.5x10x3, five minutes rest

db curls: 38.75 (each) x 8 x 3, five minutes rest.

[Browndog]

How goes the battle?

Are you feeling better about where you're at?

Any issues making weight?

[codger]

I feel better today after completing the squats! I was kind of shocked by my failure at the deadlift the other day. I'm planning to do triples at 415 for my deadlift workout on Saturday (with straps), then I'll do some singles next week without straps and see how that goes.

I should be able to make weight okay. i've been weighing in pretty consistently at about 202 first thing in the morning for the last couple of weeks.

[Browndog]

Not having to worry about making weight is a plus!

Go get those Deads...