Why NOT? Dr Pepper's PL tinkering

[PhDPepper1111]

Monday, Jan 03 heavy squat day.
First day in the army gym which will require me to adapt Masks are mandatory although everyone was dropping the mask to do the actual lifting, it still threw me off a bit. The equipment is also less than desirable - bars are pretty cheap but I'll get used to that. Had trouble with rack height too - will have to set it pretty low to be able to walk out heavy sets. Also had no pre-workout but I got a shaker so I can fix that, and I also tend to use nose torc for my heavy lifts, so all in all a good opportunity to adapt to different situations.

Comp squat: 465, 3x2 @ 455
Hold: 2x10 sec @ 695
paused squat, 4 sec down, 2 sec pause: 2x3 @ 315
split squats (superset with pauses): 3x8
situps: 3x20

[PhDPepper1111]

Wednesday, Jan 05 heavy bench day.
Definitely a better day! Went and bought a shaker and was able to take my preworkout before the gym. Getting used to the whole mask on the chin thing... bench went very well, worked up to a PR double for 305 which moved so well I went up to a double at 315 which was a nice PR for sure!

Comp bench: 2 @ 305, 2x2 @ 315
Bench backdowns: 8 @ 225, 10 @ 225
tricep press downs: 3x12 @ 70
face pulls: 3x12 @ 55
cable flys: 3x12 @ 40
BB OHP: 3x10 @ 90

[PhDPepper1111]

Thursday, Jan 06 heavy deadlift day.
The gym on post has a nice deadlift station(s) off in another part of the gym away from the hustle and bustle of all the other equipment, really like that space. They have whippy bars since folks also use them for olympic lifts which kinda surprised me when I first pulled a heavy weight... but helped with working on my slack pull. Anyway, VERY happy with my double at 520 - a nice PR and felt smooth! On the second set I got the first rep easy but lost my footing on the second so didn't lock it out... did one more single to have 4 total reps at 520. Very good day and week overall.

Comp Deads: 2 @ 520, 2x1 @ 520
Dead backdowns: 3x4 @ 405
lat pull downs: 10 @ 120, 2x10 @ 160
planks: 1 min per side

[PhDPepper1111]

Monday, Jan 10 heavy squat day.
Feeling a little more comfortable in the army gym/different equipment. went with heavy singles and they moved pretty well. Depth remains my biggest challenge.

Comp squat: 475/485/485
Hold: 2x10 sec @ 705
paused squat, 6 sec down, 2 sec pause: 2x1 @ 405
split squats (superset with pauses): 3x8
situps: 3x20

[PhDPepper1111]

Wednesday, Jan 12 heavy bench day.
Got to try out my new slingshot finally! Too easy on the lifts, look forward to using it more. Paused doubles (no slingshot) at 495 felt really clean, looking forward to PR in my next meet!

slingshot bench: 2 @ 325, 2x2 @ 345
2 sec paused bench: 2 @ 285, 2x2 @ 295
tricep press downs: 100 @ 45
cable bicep curls: 100 @ 30
lat pull downs: 3x8 @ 180

[golli1982]

Strong lifting!!

[PhDPepper1111]

Strong lifting!!

Thank you Golli! Feeling good!

Thursday, Jan 06 heavy deadlift day.

Did heavy deads last night, with the final 'warmup'/working rep at 525 - didn't feel too great or easy so wasn't sure, but wanted to go for the magical 250kg/550lb PR so pushed myself to focus and get it done! Felt great to hit that milestone for sure!

Comp Deads: 495, 525, 550
Dead backdowns: 3x4 @ 425
Kang squats: 3x8 @ 135
planks: 1 min per side

[PhDPepper1111]

Tuesday, Jan 118 heavy squat day.
Worked up to the big 500, moved pretty well. Still not sure with my short legs if I'd pass comp standards - did tempo work after that was basically atg...

Comp squat: 455/500
tempo squat, 4 sec down, 2 sec pause: 2x3 @ 355
split squats (superset with pauses): 3x8
DB RDL: 3x10 @ 45
situps: 3x20

[PhDPepper1111]

Wednesday, Jan 19 heavy bench day.
Forgot my shaker so didn't get my fluids or preworkout - could definitely feel the dip in energy by the end of the session! Worked up to a 365 single with the slingshot, which moved very fast. Heavy paused doubles felt ok, had some trouble with the slippery floor and leg drive.

Slingshot bench: 355, 365
Bench backdowns: 2x2 @ 305, paused, 6 @ 225
tricep press downs: 100 @ 60
cable bicep curls: 100 @ 50
lat pull downs: 3x12 @ 160

[PhDPepper1111]

Thursday, Jan 20 heavy deadlift day.
Worked up to another PR attempt yesterday. 515 was my last 'warmup' and it actually felt pretty good. Tried 565 and shot my hips up too soon, leaving me with nothing to lock out. I watched my recording and really wanted to try again, but coach had said after the attempt - succeed or fail - I needed to drop so I did... and boy was he right. I was pretty fried after the PR attempt and the 3 495 singles were rough work. Capped a great week though!

Comp Deads: 495, 515, 565 (fail), 495, 495, 495
Kang squats: 3x4 @ 135 (nice and easy)
planks: 3x30 sec each side

[mstatefan91]

Subbed!

[PhDPepper1111]

Subbed!

Aww thanks Brother!

[PhDPepper1111]

Monday, Jan 24 heavy squat day (PR attempt).
Worked up to an attempt at 510, unracking is a bit of a problem as the rack was a drop too high with that weight bending the bar. struggled to establish balance and wobbled on the way down. Cut it a bit short but DID get the weight up. Felt pretty good. Won't count it as a PR, but gives me confidence I can get it.
Backdowns were hard work but felt good!

Comp squat: 425, 445, 475, 510 (red for depth)
tempo squat, 4 sec down, 2 sec pause: 2x4 @ 385, 4 @ 335
split squats (superset with pauses): 3x8
situps: 3x20

[PhDPepper1111]

Wednesday, Jan 26 heavy bench day.
Jumped to 325 singles and they moved fast! Did some heavy quads which surprised me that I was able to get them (last reps were max effort).
Feeling good about a new PR next month.

Comp bench: 275, 325, 325
Bench backdowns (paused): 4 @ 285, 2x4 @ 295
tricep press downs: 4x25 @ 80
bicep cable curls: 4x25 @ 60
lat pull downs: 3x12 @ 160

[PhDPepper1111]

Thursday, Jan 27 heavy deadlift day.
4th week of going heavy... not sure what coach has for me in the leadup to my meet next month but I do love going heavy!
Went for my third attempt over 560 (attempted what was a 20lb PR at worlds, didn't get far, then got to my knees last week); came oh so close last night. I've never failed that close to lockout before, just thinking it was a max attempt but I can work on lockout more Feeling good about some PRs next month!

Comp Deads: 475, 525, 565 (fail)
Dead backdowns: 3x4 @ 425
planks: 1 min per side

[PhDPepper1111]

Monday, Jan 31 heavy squat day.
Treated it like meet day for warmups. Did an 'opener' at 465 which spotter/guy from the next rack over said was good for depth (didn't record it). Went to PR territory at 510, and tried lifting off the rack at a lower setting - not sure that worked out since I did basically a quarter squat out of the rack. I was also concerned about depth still... I really need to find that groove lol. Stalled a couple times on the way up but didn't dip and grinded it out! Backdowns were heavy just due to the exertion.

Comp squat: 465, 510
paused squat, 4 sec down, 2 sec pause: 3x4 @ 315
split squats (superset with pauses): 3x8
situps: 3x20

[PhDPepper1111]

Tuesday, Feb heavy bench day.
Lifting on Tues so I can watch USMNT Wed
Still 4 weeks out from my next meet and coach still has me trying PRs all week!
Worked up to a PR at 335 and it moved very well! I was able to do it a second time which was tougher but still very solid. Good stuff!

Comp bench: 275, 305, 335, 335
Bench backdowns (paused): 3x4 @ 225
lat pull downs: 3x8: 160, 170, 180
side planks: 3x30 sec each

[PhDPepper1111]

Monday, Feb 7 squat day. Deload week!
First day back in my home gym which is very nice!
Deload means high(er) reps, low weight. My back is still sore from previous week. Was very low in energy..... but pushed through.

Comp squat: 3x10 @ 220
Narrow stance squat: 3x10 @ 155
split squats : 1x10

[PhDPepper1111]

Tuesday, Feb 9 deload bench day.
went light - just grooving the lifts but letting my body recover!

deficit push ups: 3x10
Paused bench: 2x8 @ 220
JM press: 3x8 @ 65
single arm DB press: 3x8 @ 30

[golli1982]

Looking good dude!! What does your training schedule look like?

[PhDPepper1111]

Looking good dude!! What does your training schedule look like?

Thanks golli!
I do Squat Mon, bench Wed, Deads Thurs, and then sometimes an additional accessory/bench day Sunday (I coach several teens so I more demonstrate than really train).
Since I'm 1) old and 2) usually training pretty intensely/heavy, I find that lifting more frequently builds up fatigue too quickly and my gains go away.

[PhDPepper1111]

Thursday, Feb 10 light deads day.
continued a needed deload week. Did light work with focus on the groove. Even pulling only 300 at a slight deficit I could still feel the fatigue in my back. Glad for a week of recovery!

front squats: 2x4 @ 155
deficit deads: 3x3 @ 296
plate oh squat: 3x15 @ 44
single leg rdl: 1x8 @ 60
leg raises: 3x20

[golli1982]

Thanks golli!
I do Squat Mon, bench Wed, Deads Thurs, and then sometimes an additional accessory/bench day Sunday (I coach several teens so I more demonstrate than really train).
Since I'm 1) old and 2) usually training pretty intensely/heavy, I find that lifting more frequently builds up fatigue too quickly and my gains go away.

I feel ya on the old part. I’m 40 and paralyzed, so lifting less often helps me a little. I do
Mon- Bench, triceps
Wed- Deadlifts, Back, Biceps, leg stuff
Fri- Close-Grips, Shoulders, arms(light)

[PhDPepper1111]

I feel ya on the old part. I’m 40 and paralyzed, so lifting less often helps me a little. I do
Mon- Bench, triceps
Wed- Deadlifts, Back, Biceps, leg stuff
Fri- Close-Grips, Shoulders, arms(light)

You LOVE to see it brother!
On spread.
I read an article from men's health over the weekend that discussed why its much more difficult to build muscle over 50, but since I was fairly detrained I feel like I still have some gains to make! Even if I hit that peak and start back down, keeping at it as best I can is something I intend to keep doing as long as I can.
Thanks for the encouragement/inspiration!

[PhDPepper1111]

Monday, Feb 14 squat day. One more week to really push it before next week's meet prep/rest
Wanted to try that 510 one more time; since my weights are kilos I actually went for 512.6.
I've been struggling for a while now with depth on my heavy lifts. I think I've been leaning forward as a subconscious effort to get a little deeper, but of course all that did was put more weight on my back and make the lift harder. I worked to keep more upright and the 513 actually didn't feel too bad! If I can find my more upright groove again as long as I can get my hips open enough to let me get depth I think I'll see some big jumps again!

Comp squat: 418, 473, 496, 513
split squats (BW): 3x10
goblet squats: 2x30 @ 30
crunches: 60, 10

[PhDPepper1111]

Wednesday, February 17 bench day.
Went for a 'moderate' challenging workout as I intend to attempt a PR today. Both my regular sets and my pin presses felt really good.

Comp bench: 2x5 @ 275
Pin Presses: 3x3 @ 285
pull ups: 3x10 BW
push ups: 3x25

[EliKoehn]

That is pretty frickin strong! Good job man. I'm 25 with 5 years of serious lifting under my belt and can't match those numbers by comp standards.

[PhDPepper1111]

That is pretty frickin strong! Good job man. I'm 25 with 5 years of serious lifting under my belt and can't match those numbers by comp standards.

Thank you Eli! I'm certainly blessed with a great build for powerlifting for sure. I've lifted off and on (post back fracture 15 years ago) for the 4 years previous to just over a year ago when I really truly got serious with training and nutrition for the first time. Very happy to see the numbers climbing!

[PhDPepper1111]

Thursday, Feb 17 deadlift day.
Last workout before next weeks' meet... feeling ready! Will do openers at some point next week but otherwise... I'm ready to go!

Comp Deads: 405, 495, 525
Pause Deads: 2x4 @ 450
Chest pulldowns: 4x15 @ 180
tricep cable pressdowns: 4x15 @ 90
cable bicep curls: 4x12 @ 70

[PhDPepper1111]

Tuesday, Feb 23 openers day.
Since Sat is my next meet, did warmups and all 3 openers. They felt good and the total was 1322, which is 11 more than my total from IPL championships last November. Looking forward to Sat!

Comp Squat: 374 418 439 474
Comp Bench: 245 275 296 319
Comp Deads: 405 455 495 529