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  1. #211
    Old Man Lifting PhDPepper1111's Avatar
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    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 22 June bench day
    Solid day with some nice heavy pause sets!

    Bench light work: 1x10 @155, 1x8 @ 225
    Comp bench w/pause: 1x4 @ 286, 2x4 @ 297

    DB flys: 3x15 @ 30
    pull up: 3x10
    DB rows: two handed: 3x15 @ 30

    Superset:
    tri push downs: 3x15 green band
    bench burnouts: 15, 15, 20 @ 135
    Dips: 4x25
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  2. #212
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday, June 23 deadlift day Yesterday's deadlift workout was one of the better ones in a month or so.... the last few weeks have been very stressful and I've been low in energy by the end of the week. Felt pretty good going in which was a good thing - my program had me attempting 3x2 @ 500 - which I did - and it actually felt pretty easy My second pull was better on every set - I think on the first rep I'm in my head too much particularly with the slack pull which I'm still working on. In any case, 6 total deads over 500 feels great!


    warmup deads: 2x10 @ 155, 1x6 @ 267, 1x4 @ 386, 1 @ 418, 1 @ 468
    sumo deads: 3x2 @ 501.5
    backdown deads (sumo): 3x4 @ 386

    superset:
    lat pulldown: 3x10 @ black band
    BB bicep curls: 3x5 @ 45
    planks: center, side, side, center 1 min each
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  3. #213
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, June 27, squat day
    Next week will be vacation, so hitting fairly high intensity this week. Squat comp doubles went very well; hit a PR at 485 for 2 reps twice! Gotta keep ensuring I hit my depth but doing a much better job of staying upright.

    Warmup squats: 1x10 135, 1x10 225, 1x4 315, 365, 405
    Comp squat: 2 @ 465, 2x2 @ 485
    pause squat (narrow): 3x6 @ 352

    split squats: 3x12
    wall sits: 3 @ 45sec
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  4. #214
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 29 June bench day
    Another PR day for total reps at 315! Weight just moved really well.

    Bench warmup: 1x10 @155, 1x10 @ 225, 1 @ 275, 1 @ 315
    Slingshot bench: 2x1 @ 365
    Comp bench: 2x2 @ 315

    DB flys: 3x12 @ 30
    tri pushdowns: 3x15 black band
    BW dips: 3x25

    Superset:
    BB curls: 1x15 @ 45, 2x15 @ 65, 1x10 @ 65 (wrist hurt)
    4x25 pushups
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  5. #215
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday, June 30 deadlift day
    Bit of a rough day again So many flies in my garage it put me off my game. I probably killed 60 of em with a swatter during my workout. Heavy singles felt heavier than I wanted em to, but still a PR for 3 singles.


    warmup deads: 1x10 @ 155, 1x6 @ 267, 1x4 @ 376, 1 @ 426, 1 @ 496
    sumo deads: 3x1 @ 534.6
    backdown deads (conventional): 3x4 @ 375

    Front squats: 3x10 @ 155
    Pullups: 3x10
    Seal Rows: 3x10 @ 135
    BB bicep curls: 15,14,13,12,11,10,9,8,7,6,5
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
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  6. #216
    Registered User CharlesSwann's Avatar
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    CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500) CharlesSwann is a jewel in the rough. (+500)
    CharlesSwann is offline
    Originally Posted by PhDPepper1111 View Post
    probably killed 60 of em with a swatter during my workout
    Bonus conditioning!

    Sorry if you've already mentioned but do you have another meet planned any time? Or just working away for now?
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
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  7. #217
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Originally Posted by CharlesSwann View Post
    Bonus conditioning!

    Sorry if you've already mentioned but do you have another meet planned any time? Or just working away for now?
    Hello Charles thanks for asking.
    I’m planning to compete in the IPL North American championships in November.
    Looking forward to breaking some records hopefully!
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  8. #218
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, June 27, squat day
    Vacation was nice, getting back to it even better!
    'Restarting the cycle'; hit a PR for 6 reps at 419 (I'm pretty sure anyway); felt a little wobbly due to being out for a week, but weight moved well overall. More bracing/upright!

    Warmup squats: 1x10 135, 1x10 225, 1x4 315, 2x365, 405
    Comp squat: 3x6 @ 419
    pause squat (narrow): 3x6 @ 308

    split squats: 3x12
    wall sits: 3 @ 30sec
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  9. #219
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 13 July bench day
    Tried to hit a 6th rep at 286 and almost got there. Was just a little off; legs were very sore from squat day, shorts kept bugging me, just felt a little off... overall a good workout though.

    Bench warmup: 1x10 @135, 1x10 @ 225,
    comp bench: 6 @ 265, 5 @ 286, 5 @ 286
    wide grip bench: 3x6 @ 265

    Superset:
    DB flys: 3x12 @ 30
    tri pushdowns: 3x15 green band

    Superset:
    BW dips: 4x25
    BB curls: 4x15 @ 45
    4x25 pushups
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  10. #220
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, 18 July squat day
    Rough day yesterday. After a good warmup I just struggled through all my main sets. It took me an extra set to hit my minimum rep target. Disappointed, but some days are like that.

    Comp squat warmups: 10 @ 135, 10 @ 225, 4 @ 315, 385, 405
    comp squat: 2x5 @ 425, 3x4 @ 425
    narrow squat backdowns: 3x20 @ 135
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  11. #221
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 21 July bench day
    Feeling crappy, just keepin at it.

    Bench warmup: 1x10 @135, 10x180, 1x8 @ 225, 1x245
    Comp bench: 4x6 @ 265
    backdown bench: 3x20 @ 135

    Superset:
    DB flys: 3x10 @ 30
    DB press: 3x15 @ 30

    Superset:
    pull up: 2x8, 2x6
    DB tri extentions: 5x20 @ 15

    pushups: 5x20
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  12. #222
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
    Rep Power: 27006
    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday, July 21 deadlift day I've felt crappy the past couple weeks, but pushing through! Started really light to see how I felt and increased to my original plan of sets at 425. Felt good to start getting back

    warmup deads: 10x135, 10x247
    Conventional Deads: 5x385, 5x405, 2x5 @ 425

    front squats: 3x10 @ 155

    superset:
    lat pulldown: 3x15 @ black band
    BB bicep curls: 3x15 @ 45
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  13. #223
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Sunday, 24 July bench/accessory day
    Not sure if I'll be able to lift much this week so did a little more bench than normal.

    Bench light work: 1x10 @155, 4x10 @ 225
    split squats: 4x12

    Superset:
    tri press downs: 4x15 black band
    pull downs: 4x15 black band

    planks: 2 min, 1 min
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  14. #224
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 27 July bench day
    Had a medical procedure Tuesday - felt pretty good so did a 'normal'/light workout yesterday. Went high reps but felt good!

    Bench light work: 1x10 @135, 1x10 @ 185
    working sets: @ 200lbs: 15, 12, 10, 8, 8

    Superset:
    DB press: 4x15 @ 30
    DB bench tri extension: 4x10 @ 30

    Superset:
    DB flys: 3x10 @ 30
    Dips: 3x25

    pushups: 3x25
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  15. #225
    Old Man Lifting PhDPepper1111's Avatar
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    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday, July 29 deadlift day went easy - for deload week. Staying conventional this cycle


    conventional deads: 4x6 @ 385

    superset:
    seal rows: 4x10 @ 155
    SLDL (Dumbbells): 4x10 @ 30

    superset:
    pullups: 3x10
    OH plate squats: 3x10 @ 55

    planks: 2 min, 1 min
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  16. #226
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Sunday, 01 August bench day
    Feeling good and getting back into it. I believe I did a PR for reps at 248, but it 'should' have been easy - so right on track.

    Bench light work: 1x10 @135, 1x10 @ 185, 4 @ 200
    Working sets: 3x8 @ 248

    front squat form/cardio work 3x10 @ 45

    Superset:
    pull up: 3x10
    seated rows: 3x15 black band

    Superset:
    Hammer curls: 3x10 @ 30
    Dips: 3x25

    Superset:
    crunches: 3x25
    pushups: 3x25
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  17. #227
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    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, August 1, squat day
    Just getting back into a new cycle - planned to try 4x8 but just didn't get there, still, I actually feel ok about 3x6 at 425 with plenty of other stuff for the legs after.

    Warmup squats: 1x10 155, 1x16 265, 1x4 385
    Comp squat: 3x6 425
    pause squat: 3x6 @ 265

    sissy squats: 4x12

    BB curls: 4x15 @45
    seated rows: 4x25sec black band
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  18. #228
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, August 3 Bench day
    Last night worked on block presses to get me over the hump on rep six at heavier weight. The first set I had trouble on my right (weaker) side on the final rep - the next two set were better/smoother. Worked on maintaining my tension and leg drive to the last rep. Felt good to knock them out.

    Warmup: 1x10 155, 1x8 200
    Block press (full stop): 1x6 265, 3x6 275
    backdown bench press: 3x12 200

    superset:
    lat pulldowns: 3x15 black band
    tri pressdowns: 3x15 black band
    decline pushups: 3x15

    Planks: 3 1 min each
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  19. #229
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday August 4 Deadlift day
    Conventional, ramped up a bit. Felt pretty good. Form coming along.

    Conventional deads: 3x6 @ 430
    RDLS: 3x10 @ 155
    Seated Rows: 4x15 black band
    front squats: 3x10 155
    someotheraccessoriesiforget
    plank 3 min
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  20. #230
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Sunday, 07 August bench day
    Worked some higher volume bench and accessories. Felt pretty good.

    Bench light work: 1x10 @135, 1x10 @ 185
    Working sets: 4x12 @ 220

    Superset:
    Overhead DB press 4x10 @ 30
    DB curls: 4x10 @ 30

    Superset:
    pull ups: 3x10
    Hanging leg raises: 3015

    pushups: 3x33 (100 total)
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  21. #231
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, August 8, squat day
    Pretty good day. Fairly solid working sets, then enjoyed the challenge of rack squats at a considerably heavier weight than I've done before. Felt good!

    Warmup squats: 1x10 155, 1x8 265, 1x4 385
    Comp squat: 3x6 415
    Rack squat: 1@550, 3@550
    pause squat: 3x6 @ 265

    Box jumps: 4x15
    sissy squats: 4x12
    split squats: 25lb

    seated rows: 4x25sec black band
    wall squats: 4x45 sec
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  22. #232
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 11 August bench day
    A little disappointed in my top sets, but overall got a good workout in. Might have to back off on my Sunday 'light' day as I can tell I have some fatigue building up quickly on chest.


    Floor press w/pause: 3x10 @ 225
    Pause Bench: 4@285, 4@290, 4@285, 3@285
    slingshot bench: 330, 365, 375 (fail), 375 (fail)

    DB flys: 3x15 @ 30
    pull up: 3x10
    tricep pressdowns: 3x12 black band

    Pushups: 151 total
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  23. #233
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday, Aug 11 deadlift day
    Heavy day! My heaviest conventional deads. Attempted 4x2 @ 485. The first reps felt difficult, but the second was easier for the first two sets. Third set couldn't close out the second rep, and finished the last set sumo.

    Front squats: 3x10 @ 135

    deficit deads: 3x8 @ 310
    conventional deads: 2x2 485, conventional 1x485, 1x485 (sumo), 2x485 (sumo)

    split squats: 4x12
    sissy squats: 4x15
    seated rows: 4x15 black band
    BB bicep curls: 10,9,8,7,6,5,4,3,2,1,30 (45barbell)
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  24. #234
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Monday, August 16, squat day
    Burned them squats good! I'm liking rack squats progression. Probably take next week off from them, but dropped one pin lower than last week and did 4 reps at 550.

    Warmup squats: 1x10 155, 1x8 265, 1x3 385
    Rack squat: 2x2 @ 550
    comp squat: 3x4 @ 405
    burnout squat: 3x8 @ 265

    plate OH squats: 3x10 55lb
    sissy squats: 4x10
    split squats: 4x10

    hangs: 3x30 sec
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  25. #235
    Registered User CharlesSwann's Avatar
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    CharlesSwann is offline
    I love stuff like rack squats. I think partial squats or anything that gets you above your max are way underrated for squats.
    PL PRs: 605x2 SQ / 385x1 BN / 660x2 DL @ ~225lbs body weight
    Other PRs: 465x1 FS / 250x1 OHP
    Grip PRs: CoC #3 parallel choke, 105x1 wrist wrench, 67.5x1 pinch, Gold Hexabastard
    Reply With Quote

  26. #236
    Old Man Lifting PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Originally Posted by CharlesSwann View Post
    I love stuff like rack squats. I think partial squats or anything that gets you above your max are way underrated for squats.
    Agree! Trains the CNS to accept that "this won't kill me after all" and forces adaptation to that truly heavy weight. I don't plan to do it for my primary working sets every week, but supermax squats and bench in particular are fairly easy to incorporate and I think are hugely helpful! Of course, one must be very careful to avoid injury.
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  27. #237
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Wednesday, 18 August bench day
    Took my own advice and am going back to Sunday being a VERY light bench day with focus on other accessories. Seems to have been right on the money as my bench felt much better this week.


    Comp bench: 3x3 @ 298
    tempo Bench: 3x5@245

    4x10 pull up
    4x10 face pulls (black band)

    Pushups: 100 total
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  28. #238
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
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    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Thursday, Aug 19 deadlift day
    Continuing my effort to follow the good advice of monitoring my intensity better. Keeping RPE to about 8 for main sets, which felt pretty good yesterday.


    warmup deads: 10 @ 155, 1x6 @ 267, 1x4 @ 375
    deficit conventional deads: 4x5 375
    conventional deads: 3x2 @ 475

    goblet squats: 4x10 @ 55
    front squats: 3x10 @ 135
    split squats: 4x12
    shrugs: 4x25 @ 135
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  29. #239
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
    Rep Power: 27006
    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Sunday, Aug 22, squat day
    Short week due to trip out of town. Will be starting a new program/block next week, so will do several deload days before my trip.

    Warmup squats: 1x10 135, 1x10 225, 4x265
    Comp squat: 3x6 @ 315
    Comp squat (narrow): 2x6 @ 265

    split squats: 4x10
    BB curls: 15 @ 45, 2x10 @ 65
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

  30. #240
    Old Man Lifting PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 1,510
    Rep Power: 27006
    PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000) PhDPepper1111 has much to be proud of. One of the best! (+20000)
    PhDPepper1111 is offline
    Monday, 23 August bench day
    Deload week due to short week (will be out of town rest of week) and starting a new block Monday next week.
    Nice and easy bench/chest work.

    Comp bench: 5x6 paused 225

    4x10 tri press down (black band)
    DB hammer curls 4x10 @ 30
    DB single arm OH press 4x10

    planks: front (1 min) side (30 sec each)
    It's never too late!

    5'6", 215
    Age: 51

    Results:
    2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
    11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
    6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
    10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb

    Gym PRs:
    513/335/555
    Reply With Quote

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