9/24

DL
225x5x2
315x3
405x2

suit
495x1 - almost effortless
585x1 - fast
625x1 - got slightly forward, but still easy
665x1 - fast for 665. Form was very good, not perfect. I'm happy with it. Video:
https://rumble.com/vmydtg-665-lb-dl.html


RDL, raw, no belt
335x5 double overhand

straps
425x5
515x5
565x5 - this might be the most I have ever done. Everything felt pretty strong and solid.


GHR
20
20

9/26

shoulder rehab stuff


9/28
TBDL off 1.5" mats
255x5x2
455x5
545x3

suit
655x1
745x1
795x1
845xf - grip issue on left side. This trap bar at the gym has basically no knurling. Its getting to be hard to grip it with this much weight.
845x1 - PR. **** yeah
https://rumble.com/vn44r6-trap-bar-d...f=6zof&mrefc=2


belt squats vs fat blue and green bands
180x10
270x8
360x8
450x5 - quads were very tight, so I stopped
band tension ~270 at top

Grip looked solid AF on the good lift.

Thanks! It looked better than it felt. I think grip is my limiting factor if I attempt more weight with that trap bar.


9/29

shoulder stuff

10/1

DL
225x5x2
315x3
405x2

suit
515x1
605x1 - was supposed to have been 625, but they misloaded me. I should have checked the bar. Oh well.
675x1 - I need to sharpen form a little. My left pinkie fingernail got caught on my sock on the way up. It still felt like there was no doubt it was going up, but I need to do better if I'm going to pull 700+ at my meet in November.


RDL
335x5
445x5
535x5
585x5 - that was hard


suitcase DL holds
135 x 15 seconds per side x 2
This is difficult on the left side and easy on the right. I should probably do these more often.

10/3

shoulder rehab & stuff

1 arm DB floor press - 2 sets

chaos pushups
15x5
Great back activation, kept shoulders down well.

band jacknifes - fat black band
15x3

concentration curls
35x10x3
Left arm seems to be slightly improved, but still lagging behind right.

plate loaded, chest supported machine rows (I think the machine adds 12 lbs per side)
204x10
294x10
384x10
434x10
474x10 - this was hard, but I am starting to feel like I can use almost all my back and arm muscles without getting arm pains. I'm sure this is a PR as I havent used this machine a lot before. My back feels like I worked it hard in a good way yesterday. I'm starting to really like this machine because you can load a ****-ton of weight on it and it doesn't mess me up.

shoulder side raise machine
I dont remember what I went up to, maybe ~120?, but the weight was about triple what I had been doing on this thing previously, and doing 20 reps with it was not difficult this time. Major improvement from the last time I did this machine.

10/5

trap bar DL
266x5x2
466x5
556x3

suit
666x1
756x1
806x1 - super fast
856xf - Right hand slipped off the bar. This attempt took a LOT out of me. The weight came off the floor well, but it stalled a bit. Then I started getting it moving quick again and my right hand slipped off the handle. I had tried putting athletic tape under the handles. The left tape came off before the last rep. I left the right tape on. It is what slipped. I either need to tape all the way around so the tape stays or go without or use a different bar.

belt squats with huge black & blue bands (~300 lbs of resistance at the top)
180x10
I left the area to help spot someone on the monolift and someone came and took my plates and bands off the machine. grrr. I searched the gym to find my bands, waited for the person to finish and reloaded everything.
270x10
360x8
450x5 - This was difficult. I was spent, sore and wiped out. I probably need to back off intensity a bit or I will be a wreck by meet day.

some great work going on in here

when is the meet?

Thanks!

11/13

10/8

I was still feeling beaten down from Tuesday, so I did a little extra recovery and activation stuff prior to hitting the gym. It helped.

DL
265x5
245x5
335x3
425x2
All double overhand^. Everything moved great.

suit
515x1 - almost effortless
625x1 - very fast
685x1 - very good, not great. I'm very happy with how well it moved. I need to square my hips slightly better.
685 lb DL


belt squats in briefs - no bands this time
200 x 10 - stupid easy. Not having ~300 lbs of band resistance at the top is a massive difference. I think I need to stay away from big band tension until after thee meet. Its likely a big reason why I was getting so beat up.
290x10
380x10
470x10 - this was sort of challenging, but not terrible.


Because of how beat up I was after Tuesday, I decided to pull the plug and rest after unloading plates from the belt squat machine. Doing that was lolcardio, especially carrying the 100 lb plates across the gym. I feel pretty good today.

10/12

trap bar DL off 1.5" mats
266x5x2
466x5
556x3

suit
666x1
756x1
806x1 - this went up fast
856xf. I think I had my feet too far back. I gave it significant effort and it only came up an inch or less. I didn't want to try again because I don't want to beat myself up again. I figured if this went up, great, if not, time to move on.


belt squats vs small red & black bands
Some teammates were using this setup, so I just went with it. It was not a ton of tension.
180x10
270x10
360x10
450x10 - this was challenging.


suitcase DL holds
135x30 seconds x 2 per side. My left side sucks.

10/13

shoulder rehab stuff

blast strap rows up to 20 reps

blast strap pushups - these felt good while doing them, but my pecs got tight the next day, which kind of rolled my shoulders forward, which bothered my neck for a couple days. Not too bad, but annoying.

10/15

ART & chiropractic adjustments along with my fairly new warmup routine had me feeling great.

DL
225x5x2
315x3
405x2 - this felt almost effortless, so I decided to do 5 plates raw, double overhand
495x1 - easiest raw 495 double overhand ever

suit
625x1 - hips shot forward just a tiny bit, but it went very fast anyway.

I've been thinking that I might want to do 622/688/??? at the meet. The way 685 moved last week makes me think I will smoke 688 on the platform if I am feeling well on meet day. I figured I'd do a mock meet yesterday and next week.

690x1 - This might be the prettiest DL I have ever done. Form felt and looked perfect and the weight went up so fast, I can't believe it was 690. I kept counting the plates over again after I was done. It was 690. See video link below.

perfect 690 DL video

My gym PR was 715. Based on how the 690 went, I figured I could do at least 725.

725x1 - 10 lb gym PR - woot!! - This was not as clean as the 690 as my right shoulder got a bit soft, but it would get 3 white lights for sure. I think if my form was perfect (like in the 690 video), I could do ~735-755 at my current strength level. I will gladly take this 725 though - I am super happy with it. See video link below.

725 DL video



My new goal is do not get hurt before this meet. I am going to ease off secondary work until after the meet, as my strength level is plenty good enough to pull 722 in four weeks.

RDLs
335x10x3

That's a big deadlift bro. I got the same goal, don't get injured before race day.

Yeah buddddddddddddday!

Thanks. Yeah, it gets harder to stay healthy every year.

Thanks!

10/17

shoulder rehab

chaos pushups 15x4

banded jacknifes 15x3

machine rows
210x10
260x10
300x10

plate loaded machine rows
384x10
474x10
524x10 - this was really heavy. I really like this machine. Its helping to make my back stronger safely and it doesn't hurt any joints.

There were a couple of young guys who were using the plate loaded machine before me. They went up to about 200 lbs on it. Their jaws dropped when they saw what I was pulling, lol.

light pulldowns

light tricep extensions

concentration curls
25x12x3

10/19

I have a blister/sore on my right inner thigh that was caused by my briefs, so I decided to do TBDLs raw.

1.5" elevated TBDLs
266x5x2
466x5
556x3
666x1
736x1 - I felt some tightness in the left side of my hip and VL, so I stopped. Not using supportive gear for lifting heavy stuff is probably not a good idea for me right now. The briefs definitely protect my hips.

RDLs
385x8, 8, 10



10/20

Shoulder rehab stuff, back stuff, light pushing, light curls, light tricep stuff, etc.

Shoulders, upper back, & neck feel a bit better after this.

Work has been crazy busy so I havent logged lately, but I have been lifting.

10/20

shoulder rehab & stuff


10/22

DL
225x5x2
315x3
405x2
495x1
^ all raw, double overhand

I started rethinking my meet numbers again. At this point, I was thinking maybe 633/705/??? depending how things went.

suit
635x1 - smoked it
705x1 - smoked it - **** yes!!
While I was trying to decide how much to pull next, I took a look at the all time multiply 55 & older DL list on openpowerlifting. #1 all time for all weight classes is 755. Knowing I was that close to having the biggest multiply DL in a sanctioned meet for anyone 55 & older, I had to see if I had it in me or not.

760xf - I almost got it to break the floor. I'm not strong enough for this, at least not yet. If I can keep training super heavy and have my body not break down, I might have a shot at 760 some time next year. For now, I knew I could do 725, so I figured I'd see if I could do 735.

735xf. This did break the floor, but the right side came a bit forward and my hips were a bit out of position. Maybe if I do everything perfectly, I could get this.

Since I know I am strong enough for 725 without it being completely perfect, I am likely to take 722 on my 3rd attempt at the meet. More thoughts on this later.


10/24
shoulder rehab stuff

chaos pushups

band jacknifes

plate loaded chest supported machine rows
204x10
294x10
384x10
474x8
564x8 - (pr weight) I held the last rep for as long as I could and put it down slow. I can feel my whole back working when I do these this heavy. I love them. I think I'll be doing a lot more of these going forward.


10/26

I decided that since my low back and hips are feeling great and my hands are not shredded up from knurling on the bar, I might as well DL and see if I can feel more confident about pulling 705 for a second meet attempt.

A young guy who lifts in USAPL was on my DL platform using a power bar and Olympic plates, so I worked in with him for my raw warmups.

DL
265x5x2
375x3
463x1
double overhand, raw^

He finished up and I swapped to the DL bar and put my gear on.

573x1

I started rethinking meet attempts again. 644/705/722 seems like it might be good. That way, I can do a set with 6 plates warming up, then take a 60 lb jump to 644 and another ~60 lb jump to 705. Makes sense to me if 644 feels good.

644x1 - smoked

705x1 - smoked, very good form. I didnt have tons of energy, so I moved on. Depending how I feel tomorrow (Friday), I might take another shot at 735 if I feel good after 705. I feel like I am never missing 705 right now.


RDL
335x10
425x8
515x5

10/29

DL
245x5x2
335x3
425x2
515x1

suit
575x1 - was supposed to be 585, but we miscalculated. We had the 100 lb plates on, which threw everyone off. Close enough.
645x1 - seems like a good opener
705x1 - I have not missed this during this training cycle. This lift was not my best. My right knee went a bit forward, but the bar kept moving up during the whole lift and lockout was strong. This is a perfect 2nd attempt for this meet.
735xf - it came off the floor an inch or two.

I was not at my best last night with regards to form, but I still got my planned opener and 2nd attempt without any trouble. It seems like 733 is too much for me at this meet, so I'll likely stick to the 644/705/722 plan unless I feel really great after 705 or if 705 is super difficult, I could take 711 or 717.

My right hip and the area near my left shoulder blade were both a bit off (old injuries), so I shut down and just did some minor hip movements.

I'm planning to take 645 next Friday. I am undecided as to what to do this coming Tuesday. I'll see how everything feels. I might take my opener or maybe just do some light belt squats or something.

10/31

shoulder rehab stuff

chaos pushups

heavy plate loaded chest supported row machine
204x10
294x10
384x10
474x8
564x8

curls

tricep stuff with voodoo band


11/2

rack pulls from top of knee caps - conventional
256x10x2
456x5
beltless^

belt
546x4
all double overhand^^^

I didn't want to put on my tight gear. I used my 3 ply size 40 preds which fit very loose on my hips and my size 40 Fusion single ply DL suit which is way looser. I used straps for these.
656x2
746x1
836x1
926x1
Everything felt fairly easy.

I don't want to do anything to **** myself up for this meet. I'm old & fragile. So I just did a few goblet squats and step ups.

I am feeling pretty good now. I hope this holds until the meet. All I need to do is pull an opener this Friday and then I can just do very light easy stuff to stay in shape.

644/705 seems like a lock right now unless something awful happens.

722 seems like more likely than not if I come into the meet feeling good.

I'm thinking about all the reasons I've been able to get to this level of DLing this training cycle. Here are several:
- no heavy squats - this beat up my upper back, neck, legs, hips and CNS when I was doing them
- no heavy benching - this beat up my CNS more than squats or DLs, plus it beat up my SI issue and neck when I was doing it
- not having to deal with two weeks of broad spectrum antibiotics ****ing up my whole body a couple months out like I did before my last meet
- doing super heavy elevated DL variations on what would have been squat days. Despite being super heavy, I can maintain good, safe position so I can overload muscles with minimal joint risk.
- doing heavy belt squats, especially with bands. These made my legs stronger than they ever have been. I liked them so much that I bought a new Balls of Steel belt squat machine for my basement.

Going forward, whether or not I get more regenerative injections, I need to ease back into benching and squatting slowly. Once I am going heavy again, I think I need to go heavy with bench and squat less often, like maybe once every other week with each. I do not know for sure if I will compete full meet at a high level or not, but I think I probably can with smart planning and listening to my body.

At this point, I am thinking I will be benching heavy before squatting heavy. I think squatting heavy with a straight bar beats up my shoulders more than anything else. Benching heavy to my chest is second. I can bench heavy off boards to help with that.

11/5

DL
225x5x2
315x3
405x2
505x1

suit
585x1
645x1 - (opener) Looked way better on video than it felt. Form was good.

That's the most work I will be doing until the meet on 11/13. I'll do a little core, light pushing and light pulling today and maybe a little mobility & activation stuff during the week.

11/12

I weighed in with all my clothes on at 255, solidly in the middle of the weight class, lol.

I got MAT with my PT yesterday and she found a lot of muscles in my torso, hips and legs that were not firing. She got all of them firing. Hopefully this holds tomorrow.

Glglgl!

Yep, good luck