I'm not really a serious competitive lifter, but have entered one meet so far, and am planning to enter another local meet this fall in October if I can get in before it fills. The last local meet sold out in less than a day...
I work out in my garage gym which is equipped quite well, so I have pretty much every thing I need although I could use some 90 pound plus dumbbells...
Stat's:
Age - 53 (in 3 weeks)
Height - 5'9"
Weight - 215
Best lifts from last meet approx. 1 year ago:
Squat - 417
Bench - 275
Deadlift -487
Short term goals for upcoming meet:
435 squat
325 bench
500+ deadlift
225 fairly strict press (not contested, just want to do 2 wheels)
Physical issues:
Right Shoulder - always a bit sore from pressing, especially close grip and inclines. Keeping it in check with face pulls and rowing which seems to help.
Right hip - little sore, deadlifts seem to affect it the most. Not a big problem right now
Groin - A little sore, bothered by squats, no effect on lifts.
Flexibility/mobility - As flexible as a 2x4. Really need to work on this...
I'm currently doing Andy Baker's "Blog Post" Routine.
This week is singles week. Today (Monday):
Warm up - 500 Meter row in 1:56 at "5" on my rowing machine.
Press - Worked up to 215 (body weight!) for 3 singles. Failed on the first two attempts as I didn't warm up enough trying to preserve strength.
Close Grip Bench - Worked up to 265 for 3 sets of five. No way could I get 8 so I will have to repeat until I get one set of 8's and no less than 5 on the other sets. Did 260 for 8 last week...
Cable press downs - 3 sets of 8 - 10 with 190. My pulley system on my home made cable machine takes twice as much weight to give half the effort so I'm really only using 90 - 100 pounds or so.
1 arm overhead dumbbell extensions - Omitted, right shoulder acting up and these aggravate the shoulder...
Went for a 1/2 hour walk after dinner.
Tomorrow - Squats, arms and back...