Trying to be the Strongest Little Old Man in America

[MasterStrongman]

Well, I am going to start a training journal on my quest to win the NAS Masters Championship. I went last year for the first time and finished a disappointing fourth under strange conditions that included missing my flight and losing my luggage.

I am 5'7" and I weigh real close to 238-240 right now. Under the NAS rules, I will have to weigh less than 231 to be a light weight.

If I win the Masters nationals as a LW, then I will be the strongest little (lightwieght), old (masters = over 40 years) man in America!

My first contest in May is a qualifier in Rock Hill, South Carolina and the next one is the Nationals in September. I have a lot of work to do. The one in May will be heavy and fun.

Tonight I am training bench, chest, shoulders, triceps. My normal routine is this:


Monday: (Upper body)

Bench
Pressing
Triceps

Wednesday: (Lower body)

Squating
rack pulls?
I am going to get back to GHR and Reverse hypers

Fridays:

Dead lifts
back rows
shrugs
biceps (although I do not train biceps that much)

Let's see how it goes! Starting mid-February I will begin event training on Saturday mornings as well.

MS

[ThickAsABrick]

Nice!
I'm in!

[MasterStrongman]

Dude, how do I put the threat link in my signature?

MS

[spirit3530]

"n"

[ThickAsABrick]

Click on user CP
Then click on edit signature
Then cut and paste the link

[littlechick]

good luck to you

[MasterStrongman]

good luck to you

Thanks little chick! The biggest challenge for me is eating. Today, for instance, I was so busy that I couldn't eat anywhere near enough, or stay adequately hydrated, and now I have to go train. I have a very busy job and that slows down my progress.

Tonight I am going to train and see if I can do any damage. We will see!

MS

[MasterStrongman]

Well, I have been nursing a little bit of rotator cuff impingement. I took the months of December and January off from any pressing movements. Last benching I did before last monday was at Thanksgiving.

I felt kind of bad because I had a really rough day and didn't eat or drink enough because I was in court a lot. But here we go.

Flat Bench

135 x 10
225 x 10
225 x 10
315 x 8
405 x 5 (two board)
405 x 4 (two board)
425 x 1 (three board)
500 x static hold for twenty seconds

These felt really good and I had no shoulder problems. The static hold was to get my CNS back to thinking about heavy weights. I just unracked it and played with it a little while without trying to press it. It felt... heavy, but doable. None of this was a PR, but it wasn't intended to be.

Plate Loaded Single Arm Shoulder Press Machine

50 x 12
50 x 12
70 x 10
90 x 10
110 x 10
110 x 10
130 x 8

I used this machine because of my rotator cuff impingement. For some reason this baby is a b*tch even when you do not have this pain. This felt surprisingly good for having shoulder issues. You cannot use much weight on this machine.

Kettlebell presses:

Uhm... held in front with my head back: (how do you describe a kettlebell exercise? Do they have names? I don't know what to call this thing...)

I did ten reps with the third largest, then ten reps with the second largest and then three sets of ten with the largest kettlebell. The largest kettlebell is 48 Kg? It is easy to press, but it is hard to balance. That is the beauty of the kettlebell. They really help to add mass and strength to your shoulder by being so unstable. You gain functional strength as you train with these. I am getting to the point that I do not have a shoulder workout that doesn't include kettlebell training of some form.

Cable Tricep Press Downs:

150 x 15
190 x 15
230 x 15
260 x 15
260 x 15
260 x 25 (the full stack!)

I didn't get to the gym until late and by this time it was after nine o'clock so I went home. I will hit some abs tomorrow since I missed them tonight. Wednesday is squat night.

For a bad day at work, this wasn't bad. I feel really good and all of my myriad injuries feel okay too!

Catch you guys later!

[James.Unit]

Nice MS, good to see this is up and running.

500 x static hold for twenty seconds

I just unracked it and played with it a little while without trying to press it. It felt... heavy, but doable.

[KyGunator]

subscribed! should be an interesting journal, good luck with training!

[ddawg91]

Well looks like you got the journal off to a great start! Lucky you to have a tricep machine that goes so high and kettle bells! Will be following along.

[daYDreAmErX]

I'm in.

[littlechick]

Thanks little chick! The biggest challenge for me is eating. Today, for instance, I was so busy that I couldn't eat anywhere near enough, or stay adequately hydrated, and now I have to go train. I have a very busy job and that slows down my progress.

Tonight I am going to train and see if I can do any damage. We will see!

MS

I have the same issue too sometimes...
try to preplanand have stuff on ahnd at work, even if it is a bowl of almonds and fruit on your desk or something..
nice w/o by the wat..watch the shoulder, lots of people complaining about hurt shoulders lately

[MasterStrongman]

Nice MS, good to see this is up and running.

Thanks, man! The saga of a little old country lawyer trying to keep up with dudes like you!

subscribed! should be an interesting journal, good luck with training!

Welcome! Hang out with us!

Well looks like you got the journal off to a great start! Lucky you to have a tricep machine that goes so high and kettle bells! Will be following along.

My gym is awesome and has a bunch of really strong guys in it. If you have never used kettlebells, you should try them. They are very different, but are very awesome.

You know, most guys on here would be able to tell you the physiological reason that you should use kettlebells. Many of them can explain the kinesiology of the exercises with kettlebells. I just tell you they are "awesome" Sorry 'bout that!

I'm in.

Great, hon! Welcome! I have always enjoyed your posts in dpd555's thread.

I have the same issue too sometimes...
try to preplanand have stuff on ahnd at work, even if it is a bowl of almonds and fruit on your desk or something..
nice w/o by the wat..watch the shoulder, lots of people complaining about hurt shoulders lately

Nuts are a great idea and they have good fats in them, too! My wife bought me some... and then I left them at home! LOL!

I am rehabbing my shoulder right now, but it feels pretty good. I am not pushing the rotator cuff issues so that I can stay healthy this year. I think I can make progress if I do not get sidelined by injury.

On a side note, whenever I use the word "threat", I mean to type "thread" for some reason I cannot get that right! I am really not threatening anyone.

Bye, guys!

MS <------ Not a fighter!

[James.Unit]

I felt kind of bad because I had a really rough day and didn't eat or drink enough because I was in court a lot.

What is the courts' view on snacking in the court room?

[DallasLynx]

What is the courts' view on snacking in the court room?

Not many judges would let that slide. Unless of course you are the judge.

Good luck with your training MS. I'll be following your journal.

[daYDreAmErX]

Great, hon! Welcome! I have always enjoyed your posts in dpd555's thread.

I'm glad to be a part of your journey

What does your diet look like ?

Good luck !!!

[PanzeR-]

Hi fellower 5'7''er :P
Damn you're strong....

Subbed!

[MasterStrongman]

What is the courts' view on snacking in the court room?

Not many judges would let that slide. Unless of course you are the judge.

Good luck with your training MS. I'll be following your journal.

I always try to have protein bars in my briefcase when I am in trial, but chicken breasts get a little bit slimey if not refrigerated.

Everyone in the courthouse is used to me eating in the back during every break.

And no, the judges have no love for my need to eat.

[MasterStrongman]

I'm glad to be a part of your journey

What does your diet look like ?

Good luck !!!

I am a stength athlete, so I do not have a great diet to follow. In fact, i am on bodyspace because bodybuilders know more about diet than anyone. I am here to learn.

Typical day:

In the morning, I drink two packets of Ultramet MRD with some glutamine for breakfast. Mid-morning; i have a protein snack of a chicken breast of packet of tuna or bunch of cottage cheese. I have lunch at 1:00 and try to eat clean, but I don't eat as clean as many guys on here. I have a mid afternoon protein snack and then workout. After I train I have a protein shake and then go home for supper. My wife is awesome low fat cook. Last night we had chicken breasts baked with some pasta tossed with herbs and stuff and some sugar snap peas. Yum! I usually drink a gallon of water at teh office and then some at lunch and while working out.

Not real precise, is it? I am trying to learn more about that.

MS

[MasterStrongman]

Hi fellower 5'7''er :P
Damn you're strong....

Subbed!

Welcome, Panzer! You know, we may be short, but that actually gives us a leverage advantage on many lifts! We also can gain size easier. Tall guys are often jealous of us in the gym!

[mjw8204]

My wife is awesome low fat cook. Last night we had chicken breasts baked with some pasta tossed with herbs and stuff and some sugar snap peas. Yum!

Sounds good. My girlfriend is a culinary student, so we do a lot of cooking together. I recommend lemon and herb chicken cooked in white wine with rice pilaf - good stuff. Pasta is the enemy of a lot of people here because of carb concerns. Many pastas pack quite an insulin punch. I'm not giving them up, though.

Nice journal!

[dpd555]

Flat Bench

135 x 10
225 x 10
225 x 10
315 x 8
405 x 5 (two board)
405 x 4 (two board)
425 x 1 (three board)
500 x static hold for twenty seconds

Plate Loaded Single Arm Shoulder Press Machine

50 x 12
50 x 12
70 x 10
90 x 10
110 x 10
110 x 10
130 x 8

Cable Tricep Press Downs:

150 x 15
190 x 15
230 x 15
260 x 15
260 x 15
260 x 25 (the full stack!)

Just got your PM about starting a journal. I'm subscribed, inspired and ready to learn how "strongmen" train!!
BTW...I'm amazed that someone soooo "old" does not get crushed under such heavy weight

260 x 25 on tricep pressdowns!?!? that's more than you weigh! who's holding you down?

Edit: I request that you post some "background" information...like
1) when you started lifting?
2) how you progressed to this current level of strength?
3) and ..did you compete in powerlifting prior to strongman contests?

[Lifting N Tx]

Cable Tricep Press Downs:

:
:
260 x 25 (the full stack!)

Flat Bench

:
315 x 8
405 x 5 (two board)
405 x 4 (two board)
425 x 1 (three board)
static hold for twenty seconds (everything in the whole gym!)

You're gonna have to stop using the picture of Perry Mason flipping the car and listing workouts like this, or you'll completely blow your cover as a "weak 'lil 'ol country lawyer".

I'm glad your shoulder felt good. What kind of rehab have you been doing? Stretching, internal/external rotations and the like or what?

[DallasLynx]

I always try to have protein bars in my briefcase when I am in trial, but chicken breasts get a little bit slimey if not refrigerated.

Everyone in the courthouse is used to me eating in the back during every break.

And no, the judges have no love for my need to eat.

MS, if you don't mind me asking, what type of law do you practice? If you prefer not to say that's cool.

[daYDreAmErX]

I am a stength athlete, so I do not have a great diet to follow. In fact, i am on bodyspace because bodybuilders know more about diet than anyone. I am here to learn.

That's alright. For me, life>bodybuilding diet. I try to stick to basic, eat a lot of portein, EFA's and veggies and eat clean most of the time. I don't consider myself a bodybuilder, so I think it's not too bad

[MasterStrongman]

Sounds good. My girlfriend is a culinary student, so we do a lot of cooking together. I recommend lemon and herb chicken cooked in white wine with rice pilaf - good stuff. Pasta is the enemy of a lot of people here because of carb concerns. Many pastas pack quite an insulin punch. I'm not giving them up, though.

Nice journal!

I really like pasta, so I have switched to whole wheat. I am pretending that it is healthier.

Just got your PM about starting a journal. I'm subscribed, inspired and ready to learn how "strongmen" train!!
BTW...I'm amazed that someone soooo "old" does not get crushed under such heavy weight

260 x 25 on tricep pressdowns!?!? that's more than you weigh! who's holding you down?

Edit: I request that you post some "background" information...like
1) when you started lifting?
2) how you progressed to this current level of strength?
3) and ..did you compete in powerlifting prior to strongman contests?

dpd555 = Big and strong
MS = little and old

I will start event training in about two weeks and that is when the fun starts. Gym training is fun, but getting your hands on the implements is when I have the best time in strongman.

Good question about the pushdowns. Nobody held me down. All I know is that the pin was in the bottom slot and the number next to it was 260. What does that mean?

[homelifter]

I really like pasta, so I have switched to whole wheat. I am pretending that it is healthier.



dpd555 = Big and strong
MS = little and old

I will start event training in about two weeks and that is when the fun starts. Gym training is fun, but getting your hands on the implements is when I have the best time in strongman.

Good question about the pushdowns. Nobody held me down. All I know is that the pin was in the bottom slot and the number next to it was 260. What does that mean?

Try to find Soba noodles (buckwheat) they are the best.

Subscribing.

[PanzeR-]

Well the weight you were pushing wasnt really 260 due to cable leverage. It's is a good indicator for your progression still.

BTW, while we might have it "easier" than taller guys at the beginning, in the end i will always look smaller than someone 6'3'' walking around with 270lbs

Will you post some infos about your training background like dp requested?

[daYDreAmErX]

Try to find Soba noodles (buckwheat) they are the best.

Subscribing.

Stop giving advices and subb'ing and go back doing dips to beat me in the contest