T Nation

Hardcore Essentials2


#1361

No doubt about the cardio. I bought a vivofit to track my miles and steps everyday. I’ve had it for just a week and I did more than 60 miles of walking this past week moving carts and doing lawn work as well as other things. The device doesn’t detect training as part of my activity as far as I can tell yet but maybe I haven’t figured that out yet. Today was a non Costco day so I’ve only traveled a bit over 5 miles walking and I got some lifting in.

9/22/16

Squats:(raw)
135 x 10
225 x 5
315 x 3
415 x 3

Fat Gripz Extremes CG Bench:
185 x 2 x 5
225 x 1(pause)
255 x 1(pause)(Worn out on bench tonight)

Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
225 x 1

Stiff Legged Deadlifts:
135 x 5
225 x 5
315 x 3
405 x 1

Hanging Leg Raises:
1 x 20

Pleased to announce I’ve managed to gain a pound and a half of bodyweight. At this rate I might make it back up to 220 lbs by next May.


#1362

No doubt it will surely be solid weight. The kind that increases lifting totals.


#1363

Keeping hope alive that another pound or two will add to my frame. Maybe Santa will grant me the will.


#1364

I hope he brings me some too! Been stuck for 2 years now. Getting tired.


#1365

That’s a lot of work on your “day off.”


#1366

60 miles is a ton of walking. Great work as always GV.


#1367

Thanks all. I will have a more accurate count of my miles Sunday night. I’m considering doing some kind of mud competition that I can have fun with, use my strength, and take advantage of my new cardio conditioning.
Also trying to figure out how to train lifting one more day a week so I can compete in December at my last powerlifting meet for the year.


#1368

Like a Tough Mudder? Ooh! Those are tough!


#1369

Yeah Snap mud sounds like fun. I squeezed in a 25 minute lift today between jobs.

9/26/16

Squats:(raw)
135 x 10
225 x 5
315 x 3
425 x 3

Bench Press:
135 x 10
185 x 5
225 x 1(pause)
265 x 1(pause)

Standing Crunches:
70 lbs x 20


#1370

Good luck GV. I’ve always thought about doing one of those. You’re in much better shape than I am, however.


#1371

Crippler if I actually get up the energy and find the time it will be a minor miracle.


#1372

Seasoned readers here (a) know your present workouts are “maintenance”, (b) your heavy, great lifts are just temporarily resting, and © are at least a little jealous.

Weekly 50+ mile walking should pay off in that mud thing. All vaccinations current? Surely some sloppy fun.


#1373

Thanks biker I’ll make sure my shots are current. I’m working on things by doing 100 push-ups every day I’m not lifting. I also began doing dumbbell curls about every time I pass them in the garage coming or going on non-lifting days. If I can work in some pull-ups daily I will. I think I’m going to keep my trap-dead bar loaded, if I can find the space, and do a progressively heavier trap bar dead every time I pass.
Lifting went well earlier.

Friday 9/30/16

Squats:(raw)
135 x 10
225 x 5
315 x 3
430 x 3(this kicked my ass)

Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
286 x 1

Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
226 x 1

SLDL from pins just below knees:
135 x 5
225 x 5
315 x 3
405 x 1
455 x 2

Standing Crunches:
70 lbs x 20

Nice to have a little over an hour to lift.


#1374

I want to congratulate a friend of mine and give him dues here. I have lifted with Tony Conyers at powerlifting contests with Raw United since about 2007. I didn’t see it but I read how he totaled 1585 lbs at 148 lbs bodyweight. This is a remarkable amount of weight to lift RAW at 148 lbs but he also did it being 58 years old. Now that is awesome! Anyone wanting to verify this can find it on powerlifting watch. I am humbled by this man’s strength and athletic ability. Moreover, Tony is a genuine, great person.

I think Tony Conyers could be the best powerlifter ever. He is squatting and dealifting over 4 times his bodyweight and benching more than twice his bodyweight. He has totaled more than 10 times his bodyweight many times over the years and held the top position in the 148 and 165 lbs weight class for many years at different times. Tony also is noted for a couple of American and World records over all. Just the best of the best.


#1375

Wow! Your friend is really strong.


#1376

That is a crazy amazing accomplishment! Especially since he only went 5/9. I’m always super impressed with the small lifters:)


#1377

Tony is the definition of powerlifter. He may be a mutant.


#1378

Got in a 25 minutes lift earlier. Walked about 13 miles today so good cross training today.

10/4/16 Tuesday

Squats:(raw)
135 x 10
225 x 5
315 x 2 x 5
432 x 3

CG Bench Press:
135 x 10
185 x 5
225 x 1(pause)
255 x 1(pause)
271 x 1

Standing Crunches:
70 lbs x 20


#1379

13 miles walking in one day and then squats. Probably eating like a horse.


#1380

Thanks for noticing biker. I’m eating a lot but it’s like nothing. With the hurricane approaching I’m worried that I’ll have to set up an intravenous feeding source to maintain my calories.