Solid sessions!! Hope the meet results were PR’s!!!
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06-24-2021, 07:38 PM #31
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06-26-2021, 06:52 AM #32
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06-28-2021, 10:05 AM #33
Thanks gents!
Meet report here: https://forum.bodybuilding.com/showt...hp?t=180305313
Unfortunately, I bombed squats and felt really off all day, but lessons learned and back at it!
Last week was recovery (and was pretty sick): still feeling sick but nothing's keeping me out of the gym today.
This cycle I'll be on a slow/slight bulk and see what I can do!
Edit: both of you are on spread but thanks for the encouragement!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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06-29-2021, 10:10 AM #34
Monday, June 29 New cycle Monday - light squats
Beginning new training cycle, starting a slight bulk to move up a weight class for IPL Worlds.
Now is the time to tweak technique, so working to get a little wider and point the toes out more. In the meet I felt like I wasn't really able to sink the heavy weight although depth has not been a problem for me before.
Still, I think my hips and lower chain are more flexible and will respond well to a wider stance. I hold low bar although it isn't very deep, but that feels good for now.
Paused squats, sleeveless/barefoot: 3x8 @ 265
split squats: 4x6
SSB squats, sleeveless/barefoot: 3x4 @ 225
Echo bike cooldown (2 min)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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06-30-2021, 06:29 AM #35
I am not a fan of cutting unless you are a very seasoned lifter. Probably like someone else had said you may have been dehydrated too. I like to use pedialyte the day before and morning of to make sure I am hydrated. I have also watched my training partner bomb in the bench 2 meets in a row and it sucks at least you were able to do the bench and deadlift so all wasn't lost.
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07-01-2021, 09:40 AM #36
yeah - learning from my mistakes
I used to cut and then eat big in my collegiate wrestling days... who knew doing it at 50 would be foolish? :P Shoulda been me lol.
Not doing that again. I did fine in my last comp at 202 in the 220 class - I'll just let my body do what it does and go from there. I'm bulking now but I expect I'll still be way under 220 for the next comp.
IF I go back to 198 it will be because my 'normal' resting weight is there.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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07-01-2021, 09:46 AM #37
Tuesday, June 30 Accessory Tuesday
Did light accessories - kinda messing around, but I still managed to tweak my shoulder a bit on barbell curls. Won't be doing those any more, otherwise the short workout was fine.
pull ups: 15, 10, 10
dumbbell military press: 3x10 @ 30
front/side/side planks: 60 sec/50 sec/50 sec
crunches: 30/30/40
wrist curls: 3x10 @ 30
hook grip DL holdsIt'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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07-01-2021, 09:52 AM #38
Wednesday, June 31 Bench volume work
Beginning new training cycle, starting a slight bulk to move up a weight class for IPL Worlds.
Not sure of any planned technique tweaks: recently went back to starting feet down rather than up on my set up - will stick with that for a bit. I narrowed my grip a bit recently and it feels good for now.
Bench (touch and go): 3x8 @ 225
Close grip bench: 3x4 @ 225
tricep press down: 4x10 @ 90, 140, 110, 90
cable cross flys: 4x10 @ 40
Echo bike cooldown (3 min)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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07-06-2021, 09:00 AM #39
Thursday, July 1 Deadlift volume work
Beginning new training cycle, starting a slight bulk to move up a weight class for IPL Worlds.
Deadlift form is good - just starting a hypertrophy base for strength later.
Deadlift: 3x8 @ 335
Pause Deadlift: 3x6 @ 315
lat pull downs: 4x10 @ 180
split squats 3x8
Echo bike cooldown (3 min)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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07-06-2021, 09:09 AM #40
Monday, July 5 Squat volume work
Working on the wider stance with toes slightly out more. FELT GREAT! Was able to have a much smoother squat that felt more 'machinelike' without the jerkiness I've been seeing in my squats. At depth, feeling like I can bounce out of the hole without my hips shooting out or tipping forward.
Echo bike warmup
Comp squats: 3x8 @ 345
squat backdowns: 2x8 @ 235
split squats: 2x8
SSB squats (paused): 2x10 @ 135
Echo bike cooldown (3 min)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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07-07-2021, 10:29 AM #41
Tuesday, July 6 quick accessory day
Trying to get my kids to join in now that I have some of the basic equipment at home.
So far the last few weeks the only person to put their money where their mouth is is my son's GF (she lives with us)
Did some coaching and light supersets.
stretching/PT exercises warmup
hammer curls 3x8 @ 30
dumbbell military press 3x8 @ 30
dumbbell curls 2x8 @ 30 (still feeling a little 'tweaked' in my right shoulder so stopped at 2 sets)
pull ups 3x10
sit ups 3x30
hook grip training - really not sure this is going to work for me with my fat hands and short sausage fingers, plus I have zero issues holding my 1RM with alternate grip. Still, I may keep at it from time to time.
BW squats 3x8It'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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07-08-2021, 08:59 AM #42
Wednesday, July 7 volume bench day
Feeling ok about my current bench form; wasn't all that focused but felt ok on the lifts.
echo bike warmup
touch and go bench: 4x6 @ 235, 245, 245, 245
close grip bench: 3x6 @ 225
tri press downs: 3x10 @ 90, 110, 110It'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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07-09-2021, 08:38 AM #43
Thursday, July 8 Deadlift day
light singles, paused DLs. Focused on form, repeating the groove.
Paused deadlifts felt really sharp.
Echo bike warmup
Deadlift singles: 365, 365, 385, 385
Deadlift pauses: 3x4 @ 335
lat pull downs: 10 @ 225, 2x10 @ 245
barbell curls - rep backdowns all at 45 (bar only): 10, 9, 8, 7, 6, 5, 4, 3, 2, 30It'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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07-12-2021, 12:34 PM #44
Sunday, July118 light bench/accessory day
working on a second day of bench - very light with mostly focus on groove/mechanics. Intend to keep RPE at 5 or below.
Bench: 4 sets of 8 @ 180, 200, 200, 210
barbell curls: 3x10 @ 45, 30 @ 45
barbell rows: 4x 10 @ 45, 30 @ 45
pull ups: 4x10It'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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07-13-2021, 09:11 AM #45
Monday, July 12 squat day
First set of singles over 400 since meet. Was very hot in my garage - a little enervating, but felt good to lift the weight
First use of my garage gym with calibrated plates for a 'real' workout
squat: 4 sets of 5 singles at 407
split squats: 4x8
narrow stance pin squats: 3 x 4 @ 275
pull ups: 4x10It'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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07-15-2021, 10:07 AM #46
Wednesday, July 14 bench day
Still pretty hot in the gym, had my ice water ready
Good burn on the arms/chest. Never went over RPE 6 on bench sets, still working mostly form.
Paused bench: 4 sets of 4 @ 263
JM Press: 4x8 at 95
pushups: 60
Barbell bent over rows: 4x8 @ 155
weighted dips: 4x10 (25, 25, 50, 50)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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07-19-2021, 08:44 AM #47
Friday, July 16 deadlift day
Buddy got back into town so I was able to head over and use his deadlift platform. I really need to build a platform for my garage - I can't drop my calibrated weights on the concrete so can't do deads there yet.
Deficit day with a huge ~5 inch deficit - really hit that lower posterior chain!!!
Deficit Romanian Deadlifts: 4 sets of 12 @ 205
Deficit wide grip: 4x4 at 225
walkouts (moving split squats): 3x20
Echo bike warmup/cooldownIt'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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07-19-2021, 08:50 AM #48
Sunday, July 18 bench day
Got my wireless BT speaker, spent an hour before setting up a workout playlist for spotify.
Did high volume, messed around a bit with my feet but ended up back in my heels-up position.
Comp bench: 8 @ 230, 8 @ 230, 6 @ 230, 6 @ 230
narrow grip: 8 @ 210, 6 @ 210
wide grip: 8 @ 210, 6 @ 210
Regular grip backdown: 15 @ 185
Barbell bicep curls: 2x15 @ 45
pullups: 4x5
situps/crunches: 3x30It'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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07-20-2021, 08:59 AM #49
Monday, July 19 squat day
Warm but not hot, back in my buddy's basement gym so definitely more pleasant temp wise.
Did the full workout in socks, wider squat stance continues to feel great as we get higher weight/lower reps.
Echo bike warmup
Comp squat: 3 @ 375, 3x3 @ 385
short pause SSB squats: 3x3 @ 365
pullup hangsIt'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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07-22-2021, 08:19 AM #50
Tuesday, July 20 accessory day
Son's GF joined in, good to see her making progress too
dumbbell military press: 4x10 @ 30
barbell curl 4x10 @ 45
flys: 4x10 @ 20
plank 2 1 min
pullups: 2x10 (leg tuck), 10 regular pullups
2x30 situpsIt'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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07-22-2021, 08:24 AM #51
Wednesday, July 21 bench day
Was on a zoom call for my daughter's summer youth program, tried to listen and peek at it between sets.
Worked on smooth mechanics, bringing the bar down slightly lower on my chest, breathing with my new mouth guard
Felt GREAT actually!
Echo bike warmup
Pause Bench: 4x4 @ 255
JM Press: 4x8 @ 65, 65, 115, 115
tricep press downs: 100 @ 50
chest supported rows: 3x8 @ 135
face pulls: 3x15 @ 50It'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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07-23-2021, 08:12 AM #52
Thursday, July 22 deadlift day
Feeling good with lots of energy heading in to Deadlift day!
Opened with front squats, which I normally don't do (usually start with SBD lifts, then follow with accessory/secondary lifts). Went fairly heavy for those too.
First sets over 400lbs since meet day; did 1.5 inch deficits and the first set felt pretty heavy! Adapted and focused and got it done.
Front squats w/SSB bar: 3x4 @ 275
1.5" deficit deads: 4x3 @ 425
3x10 split squatsIt'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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07-26-2021, 08:32 AM #53
Sunday, July 25 bench day
Procrastinated several times over the weekend - it was hot and I wasn't really feeling it.
Pushed myself to get out there and I am sure glad I did - had a great workout!
Weight flew. Liking small tweak on digging my scaps into the bench on setup.
Bench: 5x5 @ 253
Spoto bench: 3x5 @ 230
Pullups: 1x10, 3x5 w/ 45lbs in a backpackIt'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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07-27-2021, 08:08 AM #54
Monday, July 26 squat day
Warm day in the basement gym
Fairly heavy squats - heading over 400 for trips; felt pretty good.
In socks all day, felt pretty stable. Felt pretty good for depth but didn't get very good video to evaluate.
Echo bike warmup
Comp squats: 4x3 @ 415
SSB squats: 3x4 @ 345
2x15 leg raisesIt'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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07-29-2021, 08:23 AM #55
Wednesday, July 28 bench day
Still pretty hot!
Progressing bench as well, going a bit heavier.
Felt like I was doing better hitting a lower spot on my chest and the 265 moved pretty well.
Supersets with the accessories - feelin some cardio too!
Echo bike warmup
Pause bench: 4 @ 255, 4x4 @ 265
JM press: 4x8 @ 115
50 pushups
Tricep press down: 4x20 @ 70
Chest supported rows: 3x15 @ 135
Face pulls: 3x25 @ 70It'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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07-30-2021, 08:27 AM #56
Friday, July 30 deadlift day
Nice day, not too warm - two young does (deer) wandered by my buddy's place as I was hopping out of my truck.
Decided to go a little above the planned 85% 3x3 on the deads since I've been feeling good and next week is deload; went well! Felt like I used too much back, but videos looked pretty good and weight moved well.
light front squats: 3x4 @ 135
Deficit comp Deads: 3x3 @ 455
split squats: 3x15
Echo bike warmup/cooldownIt'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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08-03-2021, 08:22 AM #57
Monday, August 2 squat day/Deload week
I hate deload
Going 55% of max for reps, working on form.
In socks all day, felt pretty stable. Working on smooth movements, not losing my hips when I break for descent or start up out of the hole.
Comp squats: 3x8 @ 265
SSB squats, paused: 3x6 @ 255
3x20 reverse split squats
3x20 leg raises
15 pullupsIt'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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08-05-2021, 08:34 AM #58
Wednesday, August 4 bench day
Deload week, going super light.
Focused on form and smooth motion, weight felt super light - so light we did do an extra set.
Supersets with the accessories - keeping up on cardio
bench: 4x10 @ 185
pause bench: 1x8 @ 185
JM press: 3x8 @ 115/125/135
cable crossovers: 3x8 @ 30
Tricep press down: 3x10 @ 70
barbell backdowns: bar (45) x 10/9/8/7/6/5/4/3/2/15, 15 with slow eccentricIt'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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08-06-2021, 08:22 AM #59
Thursday, August 5 deadlift day
Deload week, going super light.
Since weight was light, wanted to try conventional. Felt smooth, did a couple singles at 425 which came up pretty easy but still need some getting used to. I think I'll do at least 50% of my next cycle conventional.
Echo bike warmup
front squats: 4x4 @ 145
Conventional deadlift: 3x4 @ 315, 1@425, 1@425
overheat plate squats: 3x15 @ 45
RDLs: 3x10 @ 135, slow eccentricIt'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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08-16-2021, 02:36 PM #60
Monday, August 9 squat day
All about slow descent/eccentrics!
Squats, 3 sec descent: 3x4 @ 305
SSB squats, paused: 3x8 @ 315
3x10 split squats w/ 25 lb
3x10 squats, 45 plate overhead
3x100 leg raisesIt'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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