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  1. #31
    Registered User golli1982's Avatar
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    Solid sessions!! Hope the meet results were PR’s!!!
    Best lifts
    600/450/485 multi ply
    550/400/510 single ply
    425/305/480 raw
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  2. #32
    Registered User Atom1980's Avatar
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    How did you do Dr. Pepper?
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  3. #33
    Old Man Lifting PhDPepper1111's Avatar
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    Originally Posted by golli1982 View Post
    Solid sessions!! Hope the meet results were PR’s!!!
    Originally Posted by Atom1980 View Post
    How did you do Dr. Pepper?
    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  4. #34
    Old Man Lifting PhDPepper1111's Avatar
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    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  5. #35
    Registered User Atom1980's Avatar
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    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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  6. #36
    Old Man Lifting PhDPepper1111's Avatar
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    Originally Posted by Atom1980 View Post
    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.
    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  7. #37
    Old Man Lifting PhDPepper1111's Avatar
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    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 holds
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  8. #38
    Old Man Lifting PhDPepper1111's Avatar
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    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  9. #39
    Old Man Lifting PhDPepper1111's Avatar
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    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  10. #40
    Old Man Lifting PhDPepper1111's Avatar
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    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  11. #41
    Old Man Lifting PhDPepper1111's Avatar
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    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 3x8
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  12. #42
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    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, 110
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  13. #43
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    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, 30
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  14. #44
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    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: 4x10
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  15. #45
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    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: 4x10
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  16. #46
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    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", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  17. #47
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    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/cooldown
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  18. #48
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    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: 3x30
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  19. #49
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    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 hangs
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  20. #50
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    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 situps
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  21. #51
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    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 @ 50
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  22. #52
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    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 squats
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  23. #53
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    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 backpack
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  24. #54
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    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 raises
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  25. #55
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    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 @ 70
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  26. #56
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    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/cooldown
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  27. #57
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    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 pullups
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  28. #58
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    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 eccentric
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  29. #59
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    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 eccentric
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
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  30. #60
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    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 raises
    It's never too late!

    5'6", 206
    Age: 50

    Results:
    11/7/21 IPL drug tested world championships: 463/319/529 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474 @ 212lb

    Gym PRs:
    501/325/545
    Reply With Quote

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