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  1. #1
    Registered User PhDPepper1111's Avatar
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    Why NOT? Dr Pepper's PL tinkering

    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
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
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  2. #2
    Registered User PhDPepper1111's Avatar
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    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
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

  3. #3
    Registered User PhDPepper1111's Avatar
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    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
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

  4. #4
    Registered User PhDPepper1111's Avatar
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    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
    Last edited by PhDPepper1111; 05-04-2021 at 11:47 AM.
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

  5. #5
    Registered User PhDPepper1111's Avatar
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    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
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

  6. #6
    Registered User PhDPepper1111's Avatar
    Join Date: Oct 2020
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    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.
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

  7. #7
    Registered User PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 449
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    PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000) PhDPepper1111 is a name known to all. (+5000)
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    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
    Why NOT?

    5'6", 199
    Age: 50

    Results:
    2/27/21 PNW drug tested championships 468/308/501
    10/10/2020 FS meet: 407/303/474

    Gym PRs:
    479/315/494
    Reply With Quote

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