Heading off the Reservation

Week 7 - day 1
pre-meet deload/recovery

Squat
45-10
135-2x5
165-3x3

Bench
45-10
85-3x3

Various shoulder mobility exercises.

oh my gosh I didn’t realize you were logging here, yay!!!:grinning:

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Yeah. I’d been reading yours for a while and decided to park my new log here as well. I’ve been keeping one for years just in different locations.

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Meet results

I think this was one of my worst meet results where I didn’t bomb.

Weighed in at 59.4kg

Squat
102.5 good
107.5- I folded over and couldn’t come up
107.5- good but hard as crap

Bench
50-good
52.5 -good
55-no go

Deadlift
137.5-good but felt heavy
142.5-no go. I couldn’t lock it out. My planned second was 145 but when my opener was so heavy I dropped it lower
passed on my third because It felt like I shit my spine on my second.

Total-297.5

Despite the poor result, I’m not super disappointed. I was supposed to compete equipped for a laugh That didn’t work out. I rolled with it and went unequipped. I’m not surprised at the result. There wasn’t enough time between meets. At 52, recovery is a huge factor and that short a time period between the two didn’t’ work.

We are, however, planning our next meet for the end of April. We’re making a change. Ever since I’ve been competing in 2008, I’ve always done so in the same federation; the Canadian IPF affiliate. For something different, we’re going off the reservation and checking out a different fed. It’s a masters only meet. They may or may not have a monolift and deadlift bar.

oh my god you’re under 130lbs and can squat over 230lbs!!! How is your squat so amazing!?

I love you for saying that. My squat is pretty sad. I typically rely heavily on deadlift to make up most of my total.

I like squatting but I have long legs/femurs and lean forward very easily. I watch women with short little legs with a lot of envy.

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Post meet deload day 1

This week I think we’re going to do more calisthenics and stay away from the bar.

Today was two mini circuits

Circuit one/repeated 3 times:
pull ups - amrap (I only got 4 each set, we haven’t done them in a while)
burpees - 15
step ups with 25lb db-15

Circuit two/repeated three times
goblet squats with 30lbs kb- 15
bent over row with 30lbs kb-15
high steps - 20

That’s it. My conditioning is crap. Also do you know what doesn’t mix well with mac and cheese? Burpees.

Post meet deload day 2

Circuits
I found one that’s probably beginner level and it just about did me in. It was

10 reps each of
jumping jacks
squats
push ups
mountain climbers
rotating crunches
high knees
knee pull ins
chair dips
lying leg raises

We did three rounds and that was good for me. The ones I found the most difficult were anything ab related. You’d think I never train them.

All week will be something like this.

Back to Porridge…

Week 1 - day 1 squat

Squat
45-10
135-2x3
165-2
185-5x3

Bench
45-10
87.5-4x6

Snatch grip stiff leg deadlift
135-10
145-10
155-10

Dumb bell overhead tricep extension
30-3x15

Both squat and bench lit my shoulder up like crazy. I think it may be time to actually go see a doctor.

Week 1 - day 2 deadlift

We went on an off day today because we have a thing tomorrow. Holy crap was it hard. My legs were lit up from last night.

Deadlift
135-2x5
225-2
255-1
267.5-2x1 This felt heavier that my opener at the meet which was 303 and felt plenty heavy

BB rows
95-3x8

SSB squat
50-5
122.5-5x5

shrugs
185-10
205-10
225-10

BB roll outs
3x10

It’s always such a kick in the teeth starting a new cycle and feeling weak as hell.

Week 1 - day 3

Squat
45-10
135-7x6

Bench
45-10
95-3
100-4x3

Leg raise
3x10

Plate raise
25-3x10

Tomorrow my winter project starts. By January I start to get bored and cabin fever. Last winter I started stripping my wood trim on my second floor. By May I’d done all the upper hallway base boards and my main staircase. I stripped the paint and old varnish, sanded them and stained them. They look a million times better. Tomorrow I’m starting the window and door frames in the hallway. The work is repetitive and I find it a bit zen like.

Week 2 - day 1

Squat
45-10
135-2x3
165-2
190-4x3
190-3 added wraps

Bench
45-10
90-4x5

rolling dumb bell tricep extensions
10-3x15

Snatch grip stiff leg deadlift
135-10
145-10
165-10

Squat set 4 at 190

Squat set 5 with wraps. These weren’t significantly snappier than without. The wraps were pretty loose and the right one started coming undone at the end.

This is my wood stripping project I started. This window frame took 4 hours but that’s okay. I was listening to a kick ass audio book by Justin Cronin. I’m getting pretty wrapped up in the story. Anyway, I’ll be sanding and staining the window frame to match the baseboard below. The baseboards and stairs were last winters project.

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Week 2 - day 2

Deadlift
135-2x5
220-5x2

BB rows
100-3x8

Hatfield squats - This is a new one to me. I watched someone else do it and thought I’d try it out. I like them. They are definately easier than regular SSB squats. It’s almost more like a leg press and hits the quads more.
45-10
127.5-3x5
147.5-5
187.5-7

Shrugs
225-10
235-10
245-10

BB roll outs
3x10

Last set of squats . I think they’d be great for overloads

Week 2 - day 3

Squat
45-10
137.5-6x5

Bench
45-10
100-4x4

Meadows rows
45-3x10/side

Leg raises
3x10

Then I taped the next door frame to strip the paint and bought some industrial thick rubber gloves. I had a good pair last year but they started to smell like ass. You can only sweat so long in a pair of rubber gloves before they stink. I got cheap ones last week but they tore right away. The pair I have now are like the kind you see the hazmat suit people wearing duct taped to their suits in movies about pandemics.

Thoughts about rubber gloves are about my mental level right now. I’ve had a challenging couple of weeks at work pushing bids out the door on projects for which I have barely a passing level of comfort. It’s a good thing I keep lots of notes so if we get the work, I’ll remember my rationale at the time.

Week 3 - day 1

Squat
45-10
135-2x3
170-2
197.5-4x3
197.5-1 add knee wraps - my left one sprung open at one rep
197.5-3 wraps. Change to Inzer gripper wraps

Bench
45-10
95-6x4
I played around with wrapping my left upper bicep/shoulder. First I tried my Titan knee sleeve and then I tried a wrap because the sleeve was sliding. Using both felt much better than nothing at all. Just having a bit of compression on the area kept it from burning like it has been and felt a lot sturdier. It’s the best it’s felt in a long time for benching. I think there’s a tear in the area that’s taking forever to heal so maybe keeping it compressed during training will help.

rolling dumb bell tricep extensions
10-3x15

Bent over dumb bell rows
25-3x12

Week 3 - day 2

Deficit deadlift - sumo
115-2x8
135-8
157.5-3x8
207.5-5

Bent over BB row
105-3x8

SSB Squat
50-5
135-5x4

Hatfield squat
185-8
205-5

Band face pulls
3x25

Bar roll outs
3x10

Week 3 - day three

Squat
45-2x10
135-2x5
145-4x5

Bench
45-10
95-5
100-3x5
I wrapped the top of my bicep again and it’s still feeling fairly solid. I’ve been wrapping it at night too and I’ve been waking up in pain less. It’s only been a few days but hopefully the trend will continue. I found an ancient tensor bandage that has some kind of tacky, gripping finish to it so it holds really well.

Good mornings
95-10
115-10
135-10

Leg raises
3x10

Normally we’d train Friday but Frank is out of town so we went today. It was already a fairly busy day. My job is fairly sedentary; I’m a roofing estimator for new construction. So I’m mostly reading blueprints and managing contracts. However, our company recently sold one of our warehouses and it closes on Tuesday. There was a lot of work going on clearing it out and rearranging inventory. In an effort to avoid my actual job today, I spent several hours humping stuff around with some of our guys. I was filthy and eventually had to get back to the contract I was avoiding but it was a nice change of pace.

Training went fairly quickly. I often push things to get done fast and force Frank to move along. When he takes too long between sets, I call him Joe because he’s ‘Stalin’. :smile:

Week 4 - Day 1

Squat
45-10
135-2x3
165-3
185-2x2
205-2x2
205-2 add wraps and belt
172.5-6 These felt weird and spastic. I rarely squat without knee sleeves anymore even just light ones. I’d pulled my sleeves down to put wraps on and didn’t bother pulling them up. My knees felt naked and like they didn’t know where to go.

Bench
45-10
97.5-4x4 I had my shoulder/bicep wrapped again and it all felt good
Meadows rows
45-3x10/side

Tricep band push downs
3x15

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Week 4 - day 2

Deadlift
135-2x5
225-2
255-1 add belt
285-2

Top set of deadlift

Barbell rows
110-3x8

SSB Squat
50-5
137.5-4x5

Shrug
205-10
225-10
245-10

BB roll out
3x10

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Week 4 - Day 3

Squat
45-2x10
135-2x3
145-4x5

Bench
45-10
95-5
102.5-2x3
102.5-8

This is the first time in months that I’ve pushed any reps on bench. I ordered a fancyshoulder thing and it arrived yesterday. This is what I ordered but what I received is a bit different. It goes over both shoulders like a neoprene shrug and can be tightened at the bicep with velcro. It seems to work well keeping compression on my left shoulder and bicep and doesn’t slide down over the joint.

Good mornings
115-10
135-10
155-10

ss with

weighted crunches
25-3x15

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