Tuesday, April 12/2011
With all apologies to the wise, little green dude, sometimes all that matters is to try!
I like to call myself a powerlifter, but truth be told, it's been a few years since my last competition. Sure, I can blame my career, my volunteer commitments, my personal life. Bah! The BC Provincials are scheduled for June 12th... that gives me two months exactly. The goal? Break my PBs, it's that simple. Manage outside distractions, get proper rest and recovery, some decent nutrittion and train
Former Powerlifting PBs:
Squat - 475 lbs (suited), 405 (raw)
Bench - 347.5 lbs (shirted), 305 (raw)
Deadlift - 515 lbs (suited), 440 (raw)
Two weeks ago, I crashed and burned out on an extended 5/3/1 program. Great progress initially, but after five months, I could no longer sustain it! I managed the following: Squat 335 x 3, Bench 280, Deadlift 440. I like deadlifts. For the record: Ht 6'4, Wt 258, Age 42 (closing in on 43)
Last night was my first real workout in sixteen days. Sixteen days. That's a long time without some real lifting. There are some real good excuses. Hospitals, job instability, personal commitments. But none of that matters.
Last night's training:
Warmup: cycling, stretching. And lots of it. I've gotten seriously tight in the hips and back.
135 x 8
225 x 8
315 x 5
405 x 3
455 x 1, (raw PB)
So... Not sure where that came from. I just started feeling the groove and went for it! The weight just came off the ground with aggression and speed. I felt like I coulda done more, but why risk an injury this early in the training cycle. Did I mention I like deadlifts?
Assistance - Push/Pulls
The idea is to get in, get the main lift in, do a little assistance work and get out. Too much volume is often my downfall