Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Started training for Powerlifting about 6 months ago.... decided my 50th birthday gift to myself would be getting serious about my health (birthday is this month).
I am training for competition - which is fun, but also motivates me to keep on track.
For the first time in my life I'm being serious about my nutrition as well as exercise and so far it's been going very well.
My first two meets went well, but I'm looking forward to seeing what this old body can do!

Therefore, I'll start recording my efforts here.

Friday: Deadlift day - was a real burner!
Did Boris deadlifts (never done them before): 3x6@365 - sheesh, feels like 12 reps with the up and down.
Regular heavy-ish doubles: 3x2, 405/425/435
lat pulls 3x10
bicep curls 3x10
planks

Monday: Squats - low energy due to being sick but pushed through.
l also discussed dropping weight for my next comp in June because I've been stable at 200-202, and it's only a few pounds to 198. So I'll cut and hold there and see how my body responds.
Squat: regular heavy doubles in shoes: 415/425/435
3x8RDL @ 275
BW lunges, 4x10

[PhDPepper1111]

Friday: SBD to make up for missing Thursday
SSB squats: 3x6 @315 (light, mostly warmup)
DL: 2x2 @425, 2 @ 435, 1 @ 435
Bench - block presses: 3x2 @ 265
tricep press downs: 3x10 @70
lat pull downs: 3x10 @180

[PhDPepper1111]

Monday: Squat day! Was a bit of a rough one. Came in with a sore groin for some reason and it never loosened up.
Been doing physical therapy and did the full gamut of stretches/exercises and otherwise felt good but that groin... ouch. Still sore today.
Also been purchasing a few options for shorts/tights - noticed that my collection of basketball length shorts really get in the way of squats in particular.

Comp squats: worked up to heavy doubles:
1x2 @ 415
1x2 @ 425
1x2 @ 435, needed some spot/assistance, hips moved out of position
2x2 @ 415
RDL:
1x8 @ 225
2x8 @ 275, straps
dead bugs 2x10
paused sit ups 2x5, 5 sec pause

[PhDPepper1111]

Thursday: Bench day! Heavy day - got a good stretch and did some physical therapy exercises to try to keep the shoulders from getting sore. Did a little cardio warmup with my buddy's new Rogue Echo bike.
Seems to have worked as I went pretty heavy and my shoulders feel ok today.

Block bench (1 inch off chest):
2x2 @ 275
Comp bench:
2x4 @ 255
Face pulls:
2x12 @ 90
Lat pulls:
3x10 @ 180

[PhDPepper1111]

Friday April 23 - last day before vacation.
DL day - heavy doubles.
Worked up to doubles: 2x2 @ 455, 2 @ 475
Snatch grip DL: 2x7 @ 365
face pulls 3x10 @ 90
lat pull downs 3x12 @ 180
90 sec plank x2
echo bike sprints

[PhDPepper1111]

Monday May 3 - first day back from vacation.
Started slow, my muscles really didn't want to get back into it, but damn it, made em work anyway
Squat day: worked up to heavy doubles and in the end pleased with the results.
Comp squats: 2x1 @ 415, 1x2 @ 425, 2x2 @ 435. Two weeks ago didn't fully get my attempt at doubling 435, so good improvement here.
SSB 4 sec eccentric, 2 sec pause: 2x3 @ 315.
2x10 split squats w/ body weight.

[PhDPepper1111]

Wed May 5: Bench Day - heavy doubles
worked up to Comp bench: 2 @ 255, 2x2 @ 265.
Coach noted I was holding my breath out of the hole and I worked on starting my exhalation as I start the lift. Seems to be improving explosiveness.
face pulls: 3x10 @ 70
tri press downs: 3x10 @ 90
echo bike sprints

Thursday May 6: Deadlift heavy doubles
DL: 1x405, 1x445, 1x455, 2x2 @ 475
DL: 3x4 @ 365
Lat pull downs 3x7 @ 230
side planks 2x2 30 sec

[PhDPepper1111]

Monday May 10: Squat day - heavy singles
echo bike warmup
worked up to comp singles: 1x415, 1x435, 1x465, 1x465.
I noted a tendency to rush the start of my lift after walkout and brace. I worked on taking the big breath, brace/take a beat, then start descent. On the first 465 my setup wasn't great, but no issue on the lift. On the second, setup was ok, got loose in the descent. Spotter had to give some help but the weight didn't feel bad.
Did a couple liftoffs @ 505/535 with a 5 sec hold. Feels good.
SSB 1x315, 1x315 with 4 sec descent, 2 sec pause.
split squats 3x8
echo bike cooldown

[PhDPepper1111]

Wed 5/12 - bench day!
Working heavy singles/doubles all this week.
Used a slingshot to work on heavier weights and lockout. Still working on breathing out explosively out of the hole instead of holding it halfway through the lift.
2x275, 2x295 with slingshot
3x2 @ 255 2 sec pause bench
100 tricep press downs @ 90 (broken up as I fatigued)
100 cable bicep curls @ 50 (as above)
3x8 lat pulls @ 180

[PhDPepper1111]

Thursday May 13 Deadlift singles!
Feeling the heavy weights and coach didn't want me going too heavy so actually lifted singles at 475 which I was doubling last week. Patience, grasshopper
Sumo deadlift at: 405, 435, 455, 455, 475
DL sets: 4 @ 425, 4 @ 415, 4 @ 405
Echo bike warmup/cooldown.

[PhDPepper1111]

Monday May 17 Squat Day!
Worked up to heavy singles, then backdown sets.
Form is improving, holding my brace better.
Comp squats: 385, 415, 455, 475
SSB: 2x3 @ 365
split squats 2x8
hanging leg raises 2x6, 2 sec pause

[PhDPepper1111]

Tuesday May 18: Accessory day.
First day in my new setup in my garage - I now have a rig, bench, dumbbells etc!
pull ups 4x10
bench 60 @ 45, dumbbell bench 3x10 @ 30 (each side)
split squats 4x10
1 min regular plank, 30 sec side planks
2x30 crunches
4x10 hammer curls @ 20lb per side
4x10 barbell curls @ 45
4x10 military dumbbell press @ 30

[PhDPepper1111]

Wed May 19: Bench Day
Worked to heavy slingshot singles, the back down working sets.

Feeling the pieces coming together. Stayed tight better, but still some wobble on the left. Forgot to breathe on some of the lifts.
Setup on heavy bench felt good. May need to lower the rack to #12 on heavy sets - hung up on liftoff at 315lbs.

Slingshot bench: 275, 305, 315, 315
2 sec pause normal grip bench:3x2 @ 275
tri press downs: 50 @ 90
cable bicep curls: 50 @ 50
lat pull down: 12 @ 225, 12 @ 245

[PhDPepper1111]

Thursday May 20 Deadlift Day
Heavy comp deads, overall feeling good but still having a 'tilt' issue where I'm swaying a bit. FOR SURE, notable difference when I don't rush the lift and fully open the hips before initiating the pull. The 495 flew up and felt great. Definitely feel like I can jump a bit more!
Sumo DL: 405/405/455/475/495
Sumo sets: 425x2, 425x2, 425x2
Kang squats: 2x4 @ 135

[PhDPepper1111]

Monday May 24 Squat Day
Heavy comp squats, worked up to a PR lift - both my final 'warmup' and the PR attempt were a little high I think - scary for the last 2 inches of descent but on the way back up felt good! A little issues holding the brace, but generally felt pretty good about the lifts!
Echo bike warmup
Comp squats: 375/415/415/465/485
SSB pause squats: 3x4 @ 315
split squats 3x8

[PhDPepper1111]

Tuesday May 25 Accessory Day
Just a quick 30 minute burn.
pullups 3x10
dumbbell bicep curls 3x10 @ 20
front/side/side plank 30 sec
barbell bicep curls - bar only
crunches 3x30
dumbbell overhead press 3x10 @ 30

[PhDPepper1111]

Wednesday May 26 Bench Day!
worked up to heavy comp singles, then backdown working sets. Felt pretty good on warmups, groove felt good, and keeping fairly tight. Weights were pretty easy until 305 which was a little disappointing given that I did 315 on last cycle and would really like to hit 319 in next comp... will keep at it.
Comp Bench: 255x2, 275, 295, 305
Bench 2 sec pause: 3x4 @ 245
lat pull down 3x8 @ 250
cable bicep curls 2x30 @ 70
Echo bike warmup/cooldown

[PhDPepper1111]

Thursday May 27 Deadlift Day
heavy comp singles with backdown on comp lifts.
Woke up with a pretty back tweak in my neck, bothered me all day. Took Advil in the morning and then again before the workout. Mostly bothered me when I turned my head (still feels pretty bad today) but was able to pull without too much discomfort so proceeded to build to the planned PR attempt. My DL form feels like it's really coming along. Focused on bringing my hips in more before starting the lift and I can really tell when I initiate the pull with my hips too far out vs when they are all the way in. Still, the 455 last warmup felt easy so jumped to 515 and it too came up pretty well!
DL: 405, 405, 455, 515
DL sets: 3x4 @ 405
tricep rope press downs: 3x20 @ 70
Echo bike warmup/cooldown

[PhDPepper1111]

Saturday May 29 Accessory Day
supersets for most sets, just got the juices flowing
Goodmornings 2x10 @ 155
barbell curls 3x10 @ 45
dumbell curls 3x10 @ 30
crunches 2x30
front/side/side plank 30 sec
2x10 pullups
2x10 dumbbell military press @ 30

[PhDPepper1111]

Monday May 31 Squat Day
Last heavy squats before comp. Worked up to a PR attempt, felt pretty good in warmups but the 465 felt really heavy. Decided to stay under 500 for the PR attempt and glad I did - managed to get the weight back up but mentally the last inch or two of descent was scary. Need to ensure depth in the comp. Form felt good otherwise.
Comp squats: 415, 415, 465, 495
split squats: 3x10
Echo bike warmup
Echo bike sprints (15 sec sprint, 45 sec rest x4)

[PhDPepper1111]

Tuesday June 1 Accessory Day
continuing superset/cardio approach.
In no particular order:
good mornings: 2x10 @ 155
bench 3x8 @ 155
3x10 pullups
2x30 situps
front/side/side plank 1 min each
dumbbell curl 3x10 @ 20
barbell curl 1x10 @ 45, 2x8 @ 65
dumbbell military press 3x10 @ 30
dumbbell flys 3x10 @ 20

[PhDPepper1111]

Wednesday June 2 Bench Day
NOT a heavy day (last heavy day will be next Wed prior to Comp). Focused on technique/form, and I'd been thinking for some time about my lack of progress here. I think my form isn't terrible, so not sure where to go. In any case, I changed my setup a little so we'll see how it goes!
Comp Bench: 2x6 @ 255
Pin press bench: 3x4 @ 255 (did 5 on last set)
Lat pull down 3x10 @ 250 (RPE 6)

[PhDPepper1111]

Thursday June 3 Deadlift Day
'light' day - form felt good, weight felt light
Paused Deadlifts: 4x405, 5x405
Kang Squats: 3x135, 3x225, 3x225
Cable Bicep Curls: 3x12 @ 105
Echo bike warmup/cooldown

[supramax]

... Kang Squats...

I had to google it. I like it!

My first exercise everyday is a good morning.

[PhDPepper1111]

I had to google it. I like it!

My first exercise everyday is a good morning.

Thanks! They are challenging but yes - feel good!

[PhDPepper1111]

Saturday June 5 Accessory Day/light bench
In no particular order:
Bench: 4x10 @ 155
pull ups: 4x10
dumbbell curl 4x10 @ 30
barbell curl 4x8 @ 65
plank front/side/side 1 min
70 crunches

[PhDPepper1111]

Monday, June 7 Meet prep Monday - light squats
Focused on Form and Breathing, weight mooved well and felt light!
Echo bike warmup
Comp Squats: 3x3 @ 365
split squats: 2x10
Echo bike sprints (15 sec on, 45 sec rest x5)

[PhDPepper1111]

Wednesday, June 9 meet prep day (bench)
My workout partner texted me as I was pulling up to his place that his son hit his head and he had to go to the ER, so I couldn't work up to heavy bench. Just did some groove work at home (I recently decided to change my setup and narrow my grip a little).
Bench: 20x45, 20x45, 10x135, 10x185, 10x135, 5x225, 5x225, 10x45
pullups: 5, 5, 5, 5, 10

[PhDPepper1111]

Thursday June 10; Meet prep day/heavy Bench/Deadlift PR attempts
Echo bike warmup
Simulated meet Bench warmup
Comp Bench: empty bar groove reps, 135x5, 185x5, 225x2, 245x2, 275, 315 (fail), 315 (make)
Simulated meet Deadlift warmup
Comp DL: 135x7, 225x5, 315x2, 365, 405, 455, 495, 525 MAKE!

Ready for Meet June 20, no lifting until then.

[PhDPepper1111]

No workouts this week - meet on Sunday!
I'll probably do 1-2 training sessions with my kids (me coaching them), but I'll have to use some self-discipline to not jump in there!