Grinded out 315 for 8 reps, man it felt heavy! Also did 5 sets of 5 reps of pull ups, 3 sets of BOR standing barbell curls and hammer curls
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04-01-2021, 07:03 PM #691
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04-02-2021, 09:20 AM #692
NICE!! See, you're making progress already.
Yesterday was a fantastic workout - hopefully squeeze in one more this week but if not I'm pretty happy.
Started with SSB squats for a 4 sec pause; those are tough!
4x2 @ 385
Bench: 3x4 @ 225 long pause - second set is the vid. Seeing some real improvement even from last week in form/consistency/bar path.
Deadlifts: 4x1 paused @ 405/425/435/455 (vid is 455). Feeling really good on my breath/slack/snap; Deads feel ready to explode!
Lat pull downs 3x12 @ 180
Good day!
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-02-2021, 01:48 PM #693
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,418
- Rep Power: 199066
Not really progress I was repping 315 for an easy 10 reps before covid, but it is what it is...
Nice, man keep killing it!
My new routine is as follow:
Monday and Thursday - Back and Biceps
Tuesday and Fridays - Chest, Triceps, Shoulders
Wednesdays and Saturdays - Quads, Hams and Calves.
Sundays off.On the list for Bannukah
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04-03-2021, 07:43 AM #694
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04-03-2021, 11:56 AM #695
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04-03-2021, 01:25 PM #696
You can’t really think of it in terms of progression from before Covid. At this point, you are working to recover your endurance and energy and remind your muscles of what it is to do the work. I think you are doing fantastic!
Friday focused on bench:
Worked up to singles - 275/285/295: coach said do 305 but I did it last week so bumped to 315. Was a struggle, but got it. Screwed up the recording so I said I had to do it again - and got it.
After singles did:
205x8/135x8
X4
40 pushups
3x10 tri push downs
Last edited by PhDPepper1111; 04-05-2021 at 08:20 AM.
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-03-2021, 10:15 PM #697
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04-04-2021, 07:18 AM #698
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,418
- Rep Power: 199066
Thanks man, I need to think positive!
I can't see your video for some reason.
Great form on those squats, if you do stretches you can control the sciatica and also strengthen the ligaments and tendons around the area. I don't have sciatica but I do have an L4/L5 bulging disc and I have been able to control it with stretches and going to the chiropractor.
Killing it on the pull ups!On the list for Bannukah
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04-04-2021, 01:49 PM #699
Good Easter Workout Today,
First I hit a squat clean and push press with 200 (no vid, the vid is a mental fuk with me on squat clean PRs) I know it wasn't the prettiest clean anyway, I will post 200 one day though.
Light squat singles, it's rare squats feel this good and light-
325 x 1
345 x 1
The inner black plate is 55#, Red=45#, and Blue=35# = 315 + 15-ea side = 345
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04-05-2021, 08:24 AM #700It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-05-2021, 08:28 AM #701
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04-05-2021, 08:39 AM #702It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-05-2021, 09:13 AM #703
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04-06-2021, 06:11 AM #704
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04-06-2021, 08:27 AM #705
There we go! Just keep at it - it's kinda like a grinder that you thought moved slow but then on video it actually moved pretty quickly! Just keep at it - your recovery is going well!
Yesterday was heavy bench again - not sure how the schedule changed (went heavy bench Friday too), but coach points and I shoot!
We got to try out our new toy: a Sling Shot.
Worked up to singles and took it easy starting at 275 with the sling shot.
Obviously you can get similar effects with board work or even an intentional small assist from a spotter out of the hole.
I will say though I really really like it. You get to feel the heavy weight, hold it, lower it, and lock it out. Really forces you to stay focused and drive out of the hole to close out the lift.
Went 275/295/315/335/335 with the sling shot and the heavier weights felt great (vid is 335#1)
2x10x2 @ 205 for pauses (vid is set #1)
100 pushups with the sling
3x8 flys
3x8 bicep
10 pullups.
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-06-2021, 09:44 AM #706
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04-07-2021, 07:42 AM #707
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,418
- Rep Power: 199066
Another great workout last night, chest shoulders and triceps, but tonight will be the real test as I will be doing legs. I will definitely post the videos on the leg workout! I should be able to do 16 plates (8 per side) for 8 reps on theleg press and at least 2 plates and a quarter for 8 on hacksquats.
Last night was flat dumbbell press 80lbs, incline dumbbell press 70lbs, bodyweight dips 10 reps, skull crushers 65lbs, bent over dumbbell lateral raises 35lbs, facepulls 60lbs.On the list for Bannukah
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04-07-2021, 05:39 PM #708
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04-08-2021, 08:26 AM #709It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-08-2021, 09:59 AM #710
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04-08-2021, 10:37 AM #711
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04-08-2021, 01:32 PM #712
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04-08-2021, 02:22 PM #713
Didn’t rec dead lifts but my form is improving, 438 off the floor felt smooth and I did an elevated dead lift with 468.
Supra, I think I know now that I’m not squatting my Dead, because the bar no long scraps my legs, it’s like a smooth even distance from touching them.
I’m using a narrower stance, feet pointed out, it interesting, my mental focus is on that setup bar inch out near mid feet no touching the bar with legs, extend and lift, I don’t even really think about being aggressive, the weight just goes up!
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04-09-2021, 08:38 AM #714
Good work!
Yesterday was squat day all day!
Extended warm up to heavy singles in socks, went 415/435/445/445/445 - vid is I think second 445. Weight seemed fairly easy but felt slow. The vid doesn't show much but at least you can see it moving well and my depth is good!
went down to 225x12 for muscle fatigue
goblet lunges 3x12 w/ 25
2x40 pushups
2x30sec planks
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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04-09-2021, 09:53 AM #715
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04-10-2021, 10:30 AM #716
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04-10-2021, 11:10 AM #717
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04-10-2021, 11:41 AM #718
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04-10-2021, 11:44 AM #719
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04-10-2021, 11:58 AM #720
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