400/500/600lbs at 41 years old

[FatherOfThree]

Welcome to my new journal where I am going to attempt to get my bench back up over 400, my Squat back up over 500, and my deadlift back up over 600lbs when I am 41 (a few weeks away). Then I will finally cut. Yes, I know I need to cut, but I want some decent numbers first... yes that is probably just ego, but so is having 20" gunz All numbers are Raw with a cheap leather belt is all.

Where I am currently at:
Bench: I just recently got the OK to start working my chest and shoulders again from my sports doc. My first day back at them I had so little strength it was very embarrassing as I really just had to use the bar and feeling all the pent up twinges and stuff as I worked the groove. The second WO I decided to only do incline and decline bench and flat flys. It has been about 2-3 weeks of that. My last chest day was my first day doing flat benching. Some of you may remember that I tore a shoulder muscle when I first started back lifting because of an impingement I had. Well I barely got started benching when I had to stop and that was after 13 years back. So my first day back on flat bench after all this crap and I did 3 sets of 8,6,5 with 225lbs. Not bad at all considering, so I was really happy with that. My bench was always huge, I am hoping it can now return quickly.

My Squats: have been coming along really good. I have been really refocused on Depth and Form over weight, and I should be nailing 315 way deep for 8 reps by 3 sets very soon. It is currently in my last set that I am failing now and having to drop the weight. Don?t compare this to the 500 I want, I am doing many sets for warm ups and reps, so when I go for a 1 rep max I will get quite a bit more, I always do. and my 500 will be past parallel but my 315 I am working now is several inches past it.

My deads: well yesterday was a back day so I guess I will start my new journal with that, and will write that up and posting it in just a minute.

What I am doing now:

Back day, day off, leg day, day off, chest day, day off, repeat ? irregardless of day of the week but occasionally I take Sundays off of lifting too. So I average something like 1.5 X per week per bodypart. My days off will be more and more full of cardio as summer comes in.

I will be moving soon, so this will mess up my routine at some point but that is life.

Constructive criticism is always welcome, bear in mind I change my goals and desires regularly

Blessings,
- Fo3

PS - I WILL be posting videos on occasion (now that I have learned how) and I can ensure you I will post a vid of each of the big 3 as I nail them.

[emmie]

Awwww, he's back!

While I can't quite identify with the need the conquor a certain weight - kind of a boy thing, huh? - I do admire the dogged pursuit of your goals. So great good luck to that end! I'm looking forward to reading along and watching the videos and cheering as you nail each one of them.

What exactly does it mean when a lift is "raw"? No spotter? No Cell tech?

And where are you moving?

[FatherOfThree]

Last night was a back day. If you follow my journal you will soon see I change things up regularly and I am not following any plan – I go by what I feel is right at the time. The sooner I post what I did the more accurate it is, in other words I am not writing it down anymore, I will just do my best to remember. Here goes lasts nights WO:

Treadmill for 5 minutes:
Deadlift with 1 plate: 20 reps
Deadlift with 2 plates: 15 reps
Deadlift with 3 plates: 12 reps
At this point I added straps
Deadlift with 4 plates: 13? (wasn’t counting) (405lbs)
At this point I added my leather belt
Deadlift with 4 plates 7 reps
Deadlift with 4 plates 4 reps and a long hold as my straps were not on right

Barbell bent over rows:
I have learned for this, for me, it is better to stay light and keep my back real straight rather than use much weight and cheat:
Rows w/1 plates: 25 reps
Rows w/2 plates: something like 12 reps (225lbs)
2 plates: about 9
2 plates: 8
2 plates 4

Good mornings:
Bar X 25 reps
65lbs X 15 reps
85lbs X 15 reps
95 lbs X 15 reps (need to start w/a lot more weight next time)

Lat Pulldowns (big machine thingy)
Machine plus 1 45lb plate on each side X 25 reps
Machine plus 2 45lb plates on each side X 12 reps
Machine plus 2 45lb and 2 35lb plates on each side X 7 reps
Machine plus 2 45lb and 1 35lb plates on each side X 4 reps

Nautilus curl machine
12 reps with 180lbs
7 reps with 200lbs (full stack)
5 reps with 170 lbs
12 reps with 135 lbs
I don’t really remember the weights I used on this one, I will have to look again, I just felt like a change from the EZ bar for a bit, it felt good!

That was yesterday as best as I can remember. Tomorrow is suppose to be squats but my hammies are screaming, so we shall see.

Constructive criticism welcome.

[kimsquit]

Welcome Back!

with a little luck, I should be down your way in June and this time I'll bring my gymbag!

~ Chris

[FatherOfThree]

Originally Posted by emmie

Awwww, he's back!

While I can't quite identify with the need the conquor a certain weight - kind of a boy thing, huh? - I do admire the dogged pursuit of your goals. So great good luck to that end! I'm looking forward to reading along and watching the videos and cheering as you nail each one of them.

What exactly does it mean when a lift is "raw"? No spotter? No Cell tech?

And where are you moving?

Numbers, yup, Good healthy competition is all - but only against myself

When folks are lifting for max poundages they use all sorts of things to help them do more pounds - things like special shirts to help them get it up from the bottom where it is tougher when benching. Really long straps that are really strong to help them get up when down deep squatting, and special bouncy shorts... guys are actually getting 300 pounds out of special shirts nowadays... 750 pound raw benchers who can put up over 1000 lbs in a meet because of all this. I am not putting it down, just stating I do my stuff raw

[FatherOfThree]

Originally Posted by kimsquit

Welcome Back!

with a little luck, I should be down your way in June and this time I'll bring my gymbag!

~ Chris

Excellent!! Would love to grab a wo with you and learn some in person!

I will PM both of you were I am moving to though. Probably in about 3 weeks - still maybe close enough you can visit though

[justtryn]

Originally Posted by FatherOfThree

Excellent!! Would love to grab a wo with you and learn some in person!

I will PM both of you were I am moving to though. Probably in about 3 weeks - still maybe close enough you can visit though

Hey Irwin! Oops, I mean Bill. Glad to see you are back in the journaling business - bout time!

I think it's about equal distance for Chris to travel... then the two of you can take the little jaunt down here for Chris to show both of us how things are done!

[Hibiscus09]

Welcome back to journal-land! Good luck to you in achieving your 400/500/600lb goals!

[FatherOfThree]

Originally Posted by justtryn

Hey Irwin! Oops, I mean Bill. Glad to see you are back in the journaling business - bout time!

I think it's about equal distance for Chris to travel... then the two of you can take the little jaunt down here for Chris to show both of us how things are done!

Works for me! Maybe later this summer when I get settled into my new place?

Originally Posted by Hibiscus09

Welcome back to journal-land! Good luck to you in achieving your 400/500/600lb goals!

Thanks Hibby!

[Bob45]

Good luck with it!

[mom24boys]

Welcome back to the journals fo3 and good luck on your goals

[FatherOfThree]

Originally Posted by Bob45

Good luck with it!

Thanks much sir.

Originally Posted by mom24boys

Welcome back to the journals fo3 and good luck on your goals

Thanks and Thanks again

[BigBT]

Welcome back, FoT. Good luck with the goals.

[FatherOfThree]

Originally Posted by BigBT

Welcome back, FoT. Good luck with the goals.

Thank you sir

[FatherOfThree]

Just a morning thought for anyone who might want to hear it:

I am NOT bodybuilding, but I am not powerlifting either. All in all I think my journal belongs in this forum but let me be clear on a few things:

1) My diet is no longer really a diet at all. I try to keep somewhat healthy, but I do eat dessert with my family and eat nilla wafers when I want. I will also drink a hard apple cider on occasion. I don't have abs, and don't care about them either. I want to be as big as a doorway and look like I could simply widen the doorway with my hands. Big and strong, not big and fat but no skinny abercrombie crap for me, under 200 lbs and I cannot even sleep at night I get so hungry.

2) Looks verse actual strength are about equal to me. I never, ever, have wanted to look like Frank Zane, I always thought he needed to bulk. Lou off season is fine for me but I don't want to ever get as big as someone like Andy Bolton whom I greatly respect.

3) The whole concept of shaving and tanning is foriegn to me. I got nothing against prancing around in no clothes, heck I do that when I am drinking However the tanning, practicing posing, and shaving my body hair aint ever gonna happen.

So basically I am just lifting. I am eating alot, and lifting alot. I am taking no supplements and have never juiced.

Thought I would share that, dunno why. I came back to lifting mainly bodybuilding but it has changed to this now and I am happy with that.

Still really sore from my deads, dunno if I will squat tonight or not, still plan on trying though - really hope I can get a nap first, these hours are killing me.

[FatherOfThree]

Oh yeah - I think I should add that my combo newb/muscle memory gains are all used up. My awesome size/strength growth has hit a wall and it will be slow going from here - I am though very happy with how far I made it before it petered out.

I am hoping my chest will recover from the injury and get me back repping over 3 plates very quickly too, but I will take it slow so not to hurt my shoulders again, and honest don't know where that will come out.

Yeah, I know I don't expect many people to read all this stuff, but it keeps it off the main forum this way

[jtroster]

Your definition of what you are and what you are not still needs a name. From your goals I think Animal works

Welcome back!

[FatherOfThree]

Originally Posted by jtroster

Your definition of what you are and what you are not still needs a name. From your goals I think Animal works

Welcome back!

Thank you sir, I like that!

[justtryn]

Hey man, I like your musings. I find myself in your place quite often. Although I signed up for this IMPC contest, I'm not nearly as jacked about it as I should be, I know. I'm not sure why. Like you, I like to eat, and maybe it's just the psychology of it all for me. Of course, I was always the fat kid in school. The only time I was really pleased with my appearance was when I was a junior in high school, and in to the beginning of my senior year. Then some things happened in my family and I turned to beer and junk food for comfort... so the fat came back on. For the IMPC, my goal is an 8% body fat... don't know if I'll make it, but I really wanna try. I just need to get over this psychological hump and just DO IT.

Have a good day, buddy. Sorry to hijack your thread with my own musings.

[emmie]

Originally Posted by FatherOfThree

I try to keep somewhat healthy, but I do eat dessert with my family and eat nilla wafers when I want. I will also drink a hard apple cider on occasion. I don't have abs, and don't care about them either. I want to be as big as a doorway and look like I could simply widen the doorway with my hands.

This makes me smile - and the Nilla Wafer thing continues to be a great source of amusement for me - because it's so honest and realistic. This is how a person achieves their goals: By looking plainly at themselves and deciding how much sacrifice and craziness they're willing to put up with. I think it's easy to get sucked into the mind games of trying do what others are doing, without really looking at oneself, first. I know I've done it....

Originally Posted by F'o3

I got nothing against prancing around in no clothes, heck I do that when I am drinking However the tanning, practicing posing, and shaving my body hair aint ever gonna happen.

I think documentation of this is in order!

Originally Posted by F'o3

Thought I would share that, dunno why.

'Cause that's what these journals are for - sharing, regardless of whether you believe anyone wants to hear it or not!

Hope you get that nap in today!

[FatherOfThree]

Originally Posted by justtryn

Have a good day, buddy. Sorry to hijack your thread with my own musings.

No Hijack at all, muse all you want

I hear you, I just really love eating. There was a long part of my life I was very un-Christian and had moved really far away from the church (explains the "FTW" tattoo, huh?) and I drank and smoked all sorts of things... now I have cut everything out. Seldom drink, don't smoke, complete Dad full time, my family comes before me, try to stay right with the man, etc.

Getting to eat mostly what I want, when I want (within reason of course, not pigging all the time) is a benefit to going to the gym and I don't eat for comfort at all but is nice to know on my way home, when I struggle to clutch my Jeep - my wifey is probably cooking up a big old stew or something

I lift really hard every time, it is my mental therapy. I know I can be real tight on the diet, but I just am not in that place right now, if I want a second cheeseburger off my grill I have it, heck I will have the 3rd when I want too! lol

As far as the IMPC goes, I know you can do that if you want to do it, it's just if you really want to - you will look great all leaned out of course, but however ya like it is fine

[FatherOfThree]

Originally Posted by emmie

This makes me smile - and the Nilla Wafer thing continues to be a great source of amusement for me - because it's so honest and realistic. This is how a person achieves their goals: By looking plainly at themselves and deciding how much sacrifice and craziness they're willing to put up with. I think it's easy to get sucked into the mind games of trying do what others are doing, without really looking at oneself, first. I know I've done it....
I think documentation of this is in order!

'Cause that's what these journals are for - sharing, regardless of whether you believe anyone wants to hear it or not!

Hope you get that nap in today!

Ignore the angry, big, tattooed man! He just needs some Nilla wafers and a nappy

I think there are enough pictures and police records of me when I was younger, I will pass on the documentation at this point ;-)

[tatdawg]

bonus nachos amoeba, your right about working out to achieve your goals and no one elses. the way i see it is i live in this body so i will work out as i see fit. it might not jive with the next fellow but DILLIGAF. best of luck in reaching your goals. work hard but work safe.

[Intenceman]

Originally Posted by FatherOfThree

Welcome to my new journal where I am going to attempt to get my bench back up over 400, my Squat back up over 500, and my deadlift back up over 600lbs when I am 41 (a few weeks away). Then I will finally cut. Yes, I know I need to cut, but I want some decent numbers first... yes that is probably just ego, but so is having 20" gunz All numbers are Raw with a cheap leather belt is all.

Where I am currently at:
Bench: I just recently got the OK to start working my chest and shoulders again from my sports doc. My first day back at them I had so little strength it was very embarrassing as I really just had to use the bar and feeling all the pent up twinges and stuff as I worked the groove. The second WO I decided to only do incline and decline bench and flat flys. It has been about 2-3 weeks of that. My last chest day was my first day doing flat benching. Some of you may remember that I tore a shoulder muscle when I first started back lifting because of an impingement I had. Well I barely got started benching when I had to stop and that was after 13 years back. So my first day back on flat bench after all this crap and I did 3 sets of 8,6,5 with 225lbs. Not bad at all considering, so I was really happy with that. My bench was always huge, I am hoping it can now return quickly.

My Squats: have been coming along really good. I have been really refocused on Depth and Form over weight, and I should be nailing 315 way deep for 8 reps by 3 sets very soon. It is currently in my last set that I am failing now and having to drop the weight. Don?t compare this to the 500 I want, I am doing many sets for warm ups and reps, so when I go for a 1 rep max I will get quite a bit more, I always do. and my 500 will be past parallel but my 315 I am working now is several inches past it.

My deads: well yesterday was a back day so I guess I will start my new journal with that, and will write that up and posting it in just a minute.

What I am doing now:

Back day, day off, leg day, day off, chest day, day off, repeat ? irregardless of day of the week but occasionally I take Sundays off of lifting too. So I average something like 1.5 X per week per bodypart. My days off will be more and more full of cardio as summer comes in.

I will be moving soon, so this will mess up my routine at some point but that is life.

Constructive criticism is always welcome, bear in mind I change my goals and desires regularly

Blessings,
- Fo3

PS - I WILL be posting videos on occasion (now that I have learned how) and I can ensure you I will post a vid of each of the big 3 as I nail them.

Awesome to hear F of 3!
Just be careful of that shoulder and GO for it!

[GREENFEATHER]

Just keep at those goals and they'll come to you. I have 2 of those 3 in my bag, that 500 lb squat will probably elude me until I can get healthy enough to hammer it good again, probably 2 more weeks. 13 reps with 405 is pretty good, time to up that weight!

[FatherOfThree]

Originally Posted by tatdawg

bonus nachos amoeba, your right about working out to achieve your goals and no one elses. the way i see it is i live in this body so i will work out as i see fit. it might not jive with the next fellow but DILLIGAF. best of luck in reaching your goals. work hard but work safe.

Thank you my friend, it's good to hear from you!

Originally Posted by Intenceman

Awesome to hear F of 3!
Just be careful of that shoulder and GO for it!

Thanks big guy, you are an inspiration, thanks for stopping by my journal!

---
I'm just back from the gym and in between playing on the WII with my kids I will upload my latest video and then post my latest WO

[FatherOfThree]

Originally Posted by GREENFEATHER

Just keep at those goals and they'll come to you. I have 2 of those 3 in my bag, that 500 lb squat will probably elude me until I can get healthy enough to hammer it good again, probably 2 more weeks. 13 reps with 405 is pretty good, time to up that weight!

Excellent! And you have 4+ years on me, I hope to do as well as you, thanks for the motivation!

[FatherOfThree]

I was extremely sore from my deadlifting the other day, I guess I hit it harder than I thought I did (which is good really), I was so sore that touching my hams hurt! But I wanted to keep my routine and hit my squats today anyhow, since all I really did was substitute deadlifting for my shrugs, figuring my traps will get hit hard enough with the deads.

My squatting turned out to be a pretty decent squat day when you consider I stumbled into the gym barely able to walk – I think my warm up sets did good to help me break things up and get my legs right. I have not yet hit my short term goal of 3X8X315 way past parallel but if I had not been off those deads I would have! Here is what my leg day looked like:

Warm up for 7 minutes on the treadmill and then

1 set of 20 reps with just the bar really slow to get things moving
1 set of 1 plate per side by 15 reps
1 set of 2 plates per side by 12 reps
1 set of 3 plates per side by 8 reps past parallel
1 set of 3 plates per side by 7 reps past parallel and 1 rep to parallel for 8 total was shot by the last one.
1 set of 3 plates per side and 6 reps total that looked like this right here: http://www.youtube.com/watch?v=jrsy2cn2yqQ I’m showing you my worst, because if it can stand scrutiny then my best will do great. Don't worry, I wont give my haters the chance: when I do break one of my goals THAT will be the vid I post. (If this video has not appeared yet on youtube please give it 5-10 minutes and check again, it will.)
1 set of 2 plates per side as deep as I can go by 9 reps
1 set of 1 plate per side by 20 reps

Then I took about a 5 minute break until the nausea subsided and moved on to calves.

Calves on the leg press, full ROM:

1 set of 25 warm up by 5 plates per side
1 set of 12 by 6 plates per side
1 set of 12 by 7 plates per side
1 set of 12 by 8 plates per side
1 set of 12 by 9 plates per side


Today’s comments:

Next week I should bang out all 3 sets of deep 315 and then get to start moving up in weight the following week. I will only throw like 5lbs a week on each side now until I can get it for my 3 sets of 8 way deep. I am convinced that I can do a 1100lb squat and break all the records and then record myself and see I only did a quarter squat lol!!! So not gonna do that, will keep videoing me as I go up and use my vids as a sanity check.

Next week I will also throw a 10th plate on each side of the leg press for calves – which fills the lower bar on the leg press – and will look pretty cool I think!! If anyone wants to see a video of it let me know and I will make it happily (and will try to remember to wear a different shirt this time, last two vids had same tee, lol!) I’m lucky in that I have big calves naturally.

Last comment – it was painful but I survived deads on Mon and Squats on Wed, so I am going to stay with this routine for awhile now.

[Intenceman]

Originally Posted by emmie

Awwww, he's back!

While I can't quite identify with the need the conquor a certain weight - kind of a boy thing, huh? - I do admire the dogged pursuit of your goals. So great good luck to that end! I'm looking forward to reading along and watching the videos and cheering as you nail each one of them.

What exactly does it mean when a lift is "raw"? No spotter? No Cell tech?

And where are you moving?

Raw= naked

[tatdawg]

looking mighty strong in the video. good work