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Post by buckeye2010 on Feb 28, 2011 18:48:07 GMT -5
This log is actually from Saturday 2-26-11. I am in thethird week of an 8 week cycle with being my second day for benches
warmup 45-20 135-12 205-10 paused 275-7 paused 320-5 320-5 320-6 280-11 280-10 280- 10 Close grip bench 225-10 275-6 295-4 295-4 Preacher curl 70-10 95-8 95-8 105-6 115-4 70-10
Not much into curls, just trying to have a litttle stability in arms. Hopefully I will keep up on logs. I try to get in 4 sessions per week but usually don't and I tend to sacrifice my lower body workouts.
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Post by buckeye2010 on Mar 1, 2011 22:54:30 GMT -5
Today was heavy bench day. Iwas able to add 10 lb. to my heavy set from 2 weeks ago so I was really pleased
Warmup 45-20 135-12 205-10 Paused 275-6 Paused 325-5 360-3 325-5 360-3 325-6 360-3 One of the best heavy workouts in recent history for me. These weights match my all time highs from when I was in my forties and I am now 57. Just goes to show that age is just a number and that strength can be increased in your latter years
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Post by rickhussey on Mar 2, 2011 15:00:52 GMT -5
That is a fantastic bench for any age...never mind 57. Wow!
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Post by buckeye2010 on Mar 2, 2011 22:00:49 GMT -5
rickhussey, thanks for the kind words. If I only had the knowledge I have now 30 years ago about working out correctly
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Post by thatnuckolskid on Mar 2, 2011 23:26:54 GMT -5
echo rick! that's some great pressing! the owner of the gym i lift at was actually just moaning today about how he can't bench/squat/pull/or even leg press anymore because he just turned 57 and the of years of "heavy weights" (he was a bodybuilder. said he never benched over 3 plates) have worn him down. i'm going to get him to read your log
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Post by buckeye2010 on Mar 5, 2011 11:47:44 GMT -5
thatnuckolskid, I believe that all of us in weight game have had our own aches and pains. I have always been very aware of getting proper rest and changing exercises or positions to save stress on my joints. I even took a year and a half off starting in 2003 because of pain in my shoulders. Part of the reason was I opened my owns business but the side effect was my shoulder healed. Upon return I changed my bench grip to real narrow and it really helped
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Post by buckeye2010 on Mar 5, 2011 11:52:47 GMT -5
Another good workout. The weights really felt light.
Warmup Benches 45-20 135-12 205-10 paused 265-8 paused working sets 325-5 325-5 325-6 285-10 285-10 285-10 Close grip 225-5 255-5 275-5 295-5 295-5
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Post by Rosario-546 on Mar 5, 2011 12:28:17 GMT -5
Great job, what's your current training weight?
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Post by buckeye2010 on Mar 5, 2011 16:15:47 GMT -5
noskcaj, actually weighed in at 223 this a.m. Two weeks ago I weighed in at 219 but went back on my creatine that very same day so I hope that the weight gain is muscle and not fat. I have a competition on April 16th which I am training for and would like to keep my weight around 225 or less. I find I have a hard time retaining strength if I have to lose more than 5-6 lb. My goal is to do 390-400 at the meet
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Post by Rosario-546 on Mar 6, 2011 8:42:34 GMT -5
Whenever I use Powered Creatine I can always bet on an easy 5lb the first week. For me just it's always water weight. I've been taken the Kre-Alkaylyn for awhile now, and never see that 5lbs using that stuff, which I personal like. A lot of people say than lose strength just dropping a few lbs, so far I've been luck enough to not have that happen......maybe because my few lbs is just lazyness on my part and never muscle lose. Good luck with the 400 goal, looking at your training you've got that EASY!
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Post by buckeye2010 on Mar 7, 2011 17:59:12 GMT -5
noskcaj, thanks for the comments. I have heard about Kre-alkaylyn and plan to try it as soon as I use up what I have. I'll let you know how that works out. I have about a week left of the creatine I have.
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Post by buckeye2010 on Mar 7, 2011 18:11:34 GMT -5
Just finished with my lower body workout. Basically I just try to work on strength without doig squats or deadlifts because of my back
Leg press 140-15 180-12 270-10 360-8 410-6 410-6 360-10 Leg extensions 70-10 85-10 95-10 100-10 85-12 Leg curls Prone 70-12 85-10 100-10 85-11 Crunches 40,35,30 Hanging leg raises 20,15,15 Back extensions 10,10,10 30 minutes stationary bike HR kept at 125-135
I use different machines at different times so these weights do not mean much. I just try to do strict movements and keep my body mechanically in good positionn
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Post by buckeye2010 on Mar 8, 2011 19:07:28 GMT -5
Had a great workout today. It was a PR on my set of 3 doing 365
Warmup 135-12 205-10 pauseed 275-6 paused Working sets 330-5 365-3 330-5 365-3 330-5 365-3
Decline bench 225-10 275-10 315-5 315-5
The weights really felt good today. Will probably go up 5# next week.
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Post by thatnuckolskid on Mar 9, 2011 22:44:57 GMT -5
wow! really solid work and a lot of it! good workout
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Post by zimbo415 on Mar 11, 2011 13:03:40 GMT -5
I just realized that you are 57, I am 52 and I always like to see guys older than me putting up some good weights a 365 triple is remarkable keep up the great training. How much do you weigh?
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Post by buckeye2010 on Mar 11, 2011 18:37:38 GMT -5
zimbo, thanks for the comments. This a.m. weighed 225 on the nose. I usually compete in the 220 lb. weight class. I am getting ready for a competion on April 16th in Richmond Va.I will do the benchpress only raw. It is a USAPL federation meet and I plan on setting a stste and American record for my age group. The record now is only 363
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Post by buckeye2010 on Mar 11, 2011 22:24:58 GMT -5
5 weeks out from my next competition and things are going great. Should be able to set new PR and new American record at USAPL Richmond open. Current PR in rhe bench is 380 and American record is 363. My body weight is 225 as of this a.m.
warmup bench 45-20 135-12 205-10 paused 275-8 paused 330-5 330-5 330-5 290-10 290-10 290-10 Close grip 225-10 275-8 295-5 315-3
Initial set at 330 was a stuggle but each set after that seemed to feel lighter as I went.
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Post by Rosario-546 on Mar 15, 2011 6:39:20 GMT -5
Nice work, that's a ton of volume. I might be starting the a Sheiko base program, so I think that volume might be heading my way. Although I havn't noticed a lot of set of 10! Besides the bar I dont think I've hit a set of 10reps with bench in years.
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Post by buckeye2010 on Mar 15, 2011 18:33:50 GMT -5
Rosario,I use to be a firm believer o f doing fewer reps with more weight. I used to concentrate on 2-3 reps on my heavy sets and 4-6 on my lighter set. I would only do sets of 10 in my warmups. The workout I am doing now has me benching twice a week with one heavy and one light.
On my light day I do 3 sets of ten after 3 sets of 5 with a heavier weight. I did this last year for the first time and got my bench to 400 for the first time in my life. Just goes to show you are never to old to learn something in this game.
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Post by buckeye2010 on Mar 15, 2011 18:38:29 GMT -5
The weights really felt heavy today so I changed my routine and ended up with a pretty good workout.
warmup 45-10 135-12 205-10 Paused 265-6 Paused 335-5 370-2 335-3 Paused 345-3 Paused 355-3 Paused, had help on last rep
Decline 225-10 275-10 315-6 315-6
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Post by buckeye2010 on Mar 19, 2011 10:18:25 GMT -5
I am in week 6 of my cycle which calls for 4 sets 6
Bench 45x20 135x12 205x8 paused 275x5 paused 325x6 325x6 325x6 325x7
Close grip bench 225x10 275x8 295x6 315x4
That first set at 325 felt real heavy but my last set of 6 turned into 7 and felt easy. It seems that it takes me a couple of heavier sets just to get warmed up. The older I get the more warmup time I seem to need.
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Post by UrsusHorribilis on Mar 19, 2011 11:15:05 GMT -5
325x7 at the end of a session, Nice! I hear ya there Don't know what (if anything) you do pre-workout to warmup, but I've started doing the below recently & it seems to be paying off. The basic idea is to get a little sweat going & then start movement specific warmups. I do the weighted movements with minimal weights. 5-10 min on treadmill (slow) 15-20 reverse flys 15-20 "rotator cuff" movement 15-20 bodyweight squats 8-10 (per leg) deep lunges (i do these with front leg on a bench & try to get deep enough that my knee is up to my chest) 15-20 giant arm swings
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Post by buckeye2010 on Mar 24, 2011 18:37:01 GMT -5
Weighed 223 this a.m. Should have no problem making weight by 4-16. Workout did not go as well as planned. Weights felt real heavy' Bench 45x20 135x12 205x10 paused 265x7 paused 335x5 335x5 370x2 355x2 paused 335x3 paused 315x5 paused
Close grip bench 225x10 275x6 295x5 315x4
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Post by buckeye2010 on Mar 24, 2011 18:42:59 GMT -5
uirsusHorribilis, thanks for the comments. I used to do streaching and 2 sets 0f 20 on pushups but it really didn't seem to make a difference. Right now I just warmup with the bar for 20 and then 135 for 12 all paused to get a good streach. I also streach between every set
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Post by thatnuckolskid on Mar 25, 2011 0:13:53 GMT -5
370 for a double isn't anything to sneeze at! if that's an off day, i bet you'll crush some weight next time everything's feeling good.
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