I lift alone (the only one who will hang out with me is my dear ole grandad), so starting a log to a: keep me focused and b: get input from others (if anyone reads it)
44 years old; will be 45 when this meet rolls around. I’ve done two push/pull meets in the past; this time I’m going full power. My last meet (this past January), I benched 400 and pulled 500.
Been doing 5/3/1 for over a year, so I’ll stick with that. This is a deload week; here’s what I’ve done thus far:
Monday:
Bench
45 x 10 (2 sets)
135 x 10
165 x 5
205 x 5
245 x 5
Tuesday:
Kettlebell getups 30 x 5 (12 sets)
Squat
45 x 5 (2 sets)
135 x 5
160 x 5
195 x 5
235 x 5
Wednesday:
Kettlebell getups 30 x 5 (12 sets)
I ain’t proud; if you see something stupid, feel free to chime in (i may keep doing it, but chime in anyway)
[quote]JoeGood wrote:
First of all welcome to the Old Folks Home.
Secondly what Fed/Class do you lift in?
You’re deep in SPF territory.[/quote]
Oh, deep’s not descriptive enough. The Tennessee State meet has been 2 miles from my house for the past few years; that’s the main reason I finally entered a meet.
[quote]JoeGood wrote:
First of all welcome to the Old Folks Home.
Secondly what Fed/Class do you lift in?
You’re deep in SPF territory.[/quote]
Oh, deep’s not descriptive enough. The Tennessee State meet has been 2 miles from my house for the past few years; that’s the main reason I finally entered a meet.[/quote]
I also lift in SPF though not at your level. Vicki over in the PW forum is a big time SPF lifter.
Bench day today. On my last couple of 531’s, I’ve done really bad on the last bench sets, so I dropped the weight down; make sure my form is right. Also threw in some heavy singles:
135 x 5 (2 sets)
155 x 5
185 x 5
225 x 4 (meant to stop @ 3)
260 x 3
300 x 3
335 x 3
355 x 1
375 x 1
395 x 0
375 went down and up so well, I thought surely I could grind out 395. Wouldn’t budge; couldn’t even un-rack.
Oh, almost forgot, I changed my grip. I could never go suicide grip because I don’t want to be that guy in a meet who almost decapitates himself, but when Kroc mentioned the thumb-straight-out-along-the-bar grip in his last article, I thought I’d give it a try; me gusta.
From the I-don’t-remember-hurting-that-muscle department, I was going to superset pull-ups with the bench, but I tweaked my right bicep somehow, and could only get 1 set of 4.
Rest of workout: incline dumbbells superset w/ trap bar shrugs:
Inclines:
80 x 10 (5 sets)*
Shrugs:
225 x 10 (5 sets)
*on the 4th set of inclines, my left pec started crying like a little girl, and I listened and only got 5 reps.