T Nation

I seen you at the bar on Friday night - Ouroboro_s

powerlifting

#521

Week 5 Day 1

Paused bench
45-10
95-3
105-2
110-3x3

Bench partials off the chest
75-15 clusters of three.

Squat
45-10
135-3
150-4x5

Viking Press
bar +
25-15
35-15
45-12

Saxon side bends (saw this mentioned in the PL forum)
3lb db per hand 3x6/side
I knew I kept my baby weights around form a reason. I can’t see going much heavier with these for now.


#522

Week 5 Day 3

Sumo deadlift
135-2x5
225-2
237.5-5x5 add belt
This is the start of the second block for the new deadlift cycle I’m trying

Meadows rows
bar+45-10
+55 2x10

SSB squat
50-5
140-3
150-4x4

Bench
45-10
95-3
105-2
115-1, 2,3

My erectors have been really lit up since Wednesday. I think it\s from the saxon side bends with my puny 3lb weights. It just goes to show that trying a different movement can really hit stuff.


#523

Week 6 Day 1

Squat
45-10
135-2x3
175-3
200-2x3 add belt
215-2x2
190-2x3

Swiss bar bench
45-10
95-4x3

Reverse hyper
240-3x30

superset with

Ab roll out
3x10

This went better than expected. On Saturday I started stripping the wood trim in my bedroom. This is my fourth winter cleaning up the trim and I forgot how hard it is on my upper back and elbow. On Sunday I helped my daughter move. It was just in the city and not a ton of stuff but she moved into a high rise which is a lot more carrying and moving than just into a house. That absolutely flattened me and made me feel super beat up and old. I just came home, watched CSI reruns.


#524

Wow! That’s pretty desperate.


#525

Week 6 Day 2

Paused bench
45-10
95-3
105-2
115-3

Bench tng
115-2x3

Blox
115-5
125-3x3

Squat
45-10
135-3
155-4x4

Landmine floor press
bar-2x8
bar+5-2x8
Still very crunchy on my right side. It isn’t bad once I get into the groove.

Saxon side bends
3lbs/hand-3x7/side


#526

Week 6 Day 3

Sumo deadlift
135-2x5
225-2
252.5-5x3 add belt

Dumb bell rows
25-3x10

SSB squat
50-5
140-3
155-5x3

Bench
45-10
95-3
105-2
115-4x1

Sitting ab crunches/bracing - a bunch between sets of other stuff.

I recently made a decision to work with a coach. I’ve been training for 11 years and competing for 10 and have always done my own thing. However, I’m not progressing at all and haven’t been for several years. I’m going with a local woman who I’ve known for quite a while. I didn’t want an on-line coach because I want technical assistance; someone to take a look at my lifts and make recommendations. We met on Thursday night and I’m already implementing some suggestions. She is also putting together programming specific to the recovery needs of someone over 50. That’s a big thing that is overlooked. Most programming is designed for younger people who’s recovery is much better than mine is now.


#527

Me too!

I am excited for you on the new adventure, and am looking foward to seeing some new PRs!


#528

:+1: When a mere “like” is not enough.

Will be very interested to see the new changes, and the new PRs!


#529

Week 7 Day 1

Squat
bar-10
135-2x3
165-3
190-3 add belt
205-2
225-2x1
190-2x3
I worked on a couple of position changes: looking slightly down rather than forward and up to keep my spine aligned. On the last two sets I tried breaking at the hips rather than the knees. I haven’t gone this route in a while and have had limited success in the past as I’m more likely to fold over but am giving it another go.

Swiss bar bench
45-10
85-5x4
Played with foot position; moved my feet out and further forward focusing on flexing my glutes off the chest.

Ab roll outs
3x10

Reverse Hyper
240-3x30

I’ll be starting with the trainer on Monday. The first program is 5 weeks. I have a feeling there will be a fair amount of volume.


#530

I have never really paid enough attention to this. I probably should.


#531

I’m not sure whether this will work well for me or not.


#532

Week 7 Day 2

Paused bench
45-10
95-3
105-2
115-2x1
105-2x2

Blox (1 board)
115-4x3

Squat
45-10
135-3
155-4x4

Landmine press
bar+10-3x10/side

super set with

Landmine twist
bar+10-3x8/side

I’ve registered for another meet. This one is the end of April and is the same club/location as the last one. I wanted one in March or April and local. I don’t like sleepovers anymore. Part of the work with the new trainer will be to lead up to this meet. It will be a good test of effectiveness. That was her suggestion. Because of my longevity in the sport it doesn’t make sense to just try a different training cycle without a decent means to test it.


#533

Week 7 Day 3

Sumo deadlift
135-2x5
225-2
255-1 add belt
275-5x1

BO BB row
95-3x8

SSB squat
50–5
125-5x5

Bench
95-4x5
Still playing with foot position and set up. It’ s coming along.

Saxon side bends
6lbs-3x8/side


#534

Bench, foot work and leg-drive, in my case are finally addressed after a long time strugling with this.

My main concern is with squat with undesirable good mornings when I am at 85% or above.


#535

Squat mornings are my Nemesis as well. Over the years I’ve ironed a lot of that out but heavy weight and fatigue brings it back. Often it is exacerbated by long femurs. If they are long, you naturally lean forward more to keep the load centred. That’s not a big deal but hips rising too fast isn’t good. Fortunately I’ve developed an iron back.

With respect to bench, I’ve had the same set up for years; legs tight to the bench with legs back as far as possible keeping my feet on the floor. As I age and things tighten up it’s lead to my feet pulling in. Increasingly I’ve been red lighted at meets for my feet pulling up at the outside. My challenge is finding a good position for me and keeps my feet nailed down.


#536

Is your coach going to come to the basement gym?! :D! Or is it an online one you send videos too? I’m curious too to see how he or she guides you!


#537

She lives quite close to me. I’ll mostly be sending videos but I will train at her gym periodically for more personal assistance. We met up a couple of weeks ago and she started, at that time to give form feedback and areas I might tweak.


#538

Week 1 Day 1 of new program with trainer

This week is mostly a transition from my last cycle to my new one.

Squat
45-10
135-2x3
171.5-4x5

Paused bench
45-10
82.5-3x7

CG bench
75-3x6

superset with

inverted rows: 3x6


#539

Was playing a trivia game the other night and learned what ouroboro is, like a snake eating it’s own tail? Lol, is there a story behind it? Forgive my curiosity. Hope your new program works good for you btw, what is that saying about variety in training? The best workout program is the one you’re not currently on? Something like that, later. =]


#540

An ouroboros is one symbol for eternity; no beginning or end. It’s like the eternal cycle of renewal. I chose the name 11 years ago when I was in the process of recreating myself.