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Post by bblackstone on Nov 28, 2012 17:52:37 GMT -5
I was in powerlifting a ways back. Mostly bench. Was pretty good back then. I have recently decided to get back in the game. Though I'm 52 now I feel I should fair pretty well. I will start my postings with my first work out that started 11/26/2012
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Post by bblackstone on Nov 28, 2012 18:03:10 GMT -5
11/26/2012
Age 52 BW 236
Chest
Rotators warm ups Bench 135x10 225x10 275x5 300x5 5 sets
machine butterfly stalls 150x5 3 sets
machine incline bench with free weights 90x10 140x10 2 sets
machine decline bench with free weights 90x10 140x10 2 sets
free weight butterfly's 40x10 50 x10 2 sets
abs,cardio
11/27/2012
Legs squats 135x10 225x10 275x10 3 sets
standing leg presses 90x10 180x10 2 sets
seated calf raises 90x10 140x10 2 sets
seated leg extensions 150x10 3 sets
seated leg curls 120x10 2 sets 100x10
abs,cardio
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Post by dopar66 on Nov 28, 2012 19:46:39 GMT -5
What's up Blackstone! Great to see you're back. I had to pretty much give up the heavy stuff due to injuries, I'm really glad to see you're back in the game.
God Bless.
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Post by buckeye2010 on Nov 28, 2012 22:06:40 GMT -5
I remember seeing your name at a few 100% Raw competitions. You were an animal and I am sure you will be one again soon. I believe you still hold some records. Welcome back.
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Post by bblackstone on Nov 29, 2012 0:22:49 GMT -5
What's up Blackstone! Great to see you're back. I had to pretty much give up the heavy stuff due to injuries, I'm really glad to see you're back in the game. God Bless. Hey, sorry to hear of your competition ending injuries. It has to be a real heart break. I hope you keep track of my logs and help me along. You are such an inspiration to me. Thy will be done.
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Post by bblackstone on Nov 29, 2012 0:28:00 GMT -5
I remember seeing your name at a few 100% Raw competitions. You were an animal and I am sure you will be one again soon. I believe you still hold some records. Welcome back. Thanks for the kind words. As for records. That really isn't the focus anymore. I do still want to compete though. As for being an animal LOL! I do not believe I have that mind set anymore. since being transfered out to Seattle Wa. and now sitting behind a desk. (plus 52) I think I'll just coast along and do what I can. Glad to be back.
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Post by bblackstone on Nov 29, 2012 0:40:11 GMT -5
November 28 2012
Shoulders
behind the head shoulder presses
95x12 115x10 125x8
Dumbbell shrugs
65x10 85x10 95x10
shoulder flys
40x10 3 sets
abs, cardio
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Post by craigrog on Nov 29, 2012 9:27:59 GMT -5
Wow, welcome back! I remember your benching logs used to be pure insanity. Maybe now that your 52, they will be something us mere mortals can relate to. :-)
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Post by bblackstone on Nov 30, 2012 3:09:06 GMT -5
November 29 2012
BACK
isolated rows
50x10 each arm 100x10 150x10
lateral pull downs
100x10 2 sets
bent over dumbbell rows 40x10 3sets
reverse sitting machine flys
100x10 3 sets
abs cardio
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Post by bblackstone on Nov 30, 2012 3:11:18 GMT -5
Wow, welcome back! I remember your benching logs used to be pure insanity. Maybe now that your 52, they will be something us mere mortals can relate to. :-) LOL! I will try to keep them sane.
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Post by bblackstone on Dec 1, 2012 1:39:43 GMT -5
NOVEMBER 30 2012
Biceps triceps
straight bar curls
65x12 85x10 95x10
triceps rope pull downs
75x12 85x10 95x10
hammer curls
45x10 3 sets
seated triceps push downs 180x10 190x10 200x10
z-bar curls 60x12 70x10 80x10
over head reverse rope pull downs
90x10 3 sets
WEEKEND OFF
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Post by buckeye2010 on Dec 1, 2012 11:35:26 GMT -5
I see you are doing a variety of movements. Do you have thoughts of getting back into competitions. I know that you would still do well.
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Post by bblackstone on Dec 1, 2012 14:23:44 GMT -5
I see you are doing a variety of movements. Do you have thoughts of getting back into competitions. I know that you would still do well. Not sure about competing. If there is an event in the area, maybe. I may try to throw a couple of 100% RAW meets here in the SEATTLE/OLYMPIA WA. area, if I can drum up any interest. The movements you speak of is called target training. I am preparing/training muscles to take a heavy load. After a couple of months I will hit muscle memory training for a week. The following week just cardio and abs then. PURE unadulterated smash mouth bench routine. I plan on the buckeye bench training after the summer.
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Post by toolpod on Dec 4, 2012 13:48:37 GMT -5
Glad to see you back Wild Bill! Best of luck !
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Post by bblackstone on Dec 7, 2012 1:16:37 GMT -5
I have been working out just no time to post. Work work out sleep. Ill catch up if anybody cares. LOL
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Post by bblackstone on Dec 8, 2012 20:53:09 GMT -5
Weeks recap
December 4 through 8
Tuesday Chest
Bench I'm not including warm ups.
225X10 250X8 275X6 300X4 325X2 SPOTTER CLEAN EASY
DUMBBELL STALL FLYS 40X10 3 SETS
HAMMER STRENGTH DECLINE PRESSES 90X12 140X10 160X8
H.S. INCLINE PRESSES 90X12 140X10 160X8
MACHINE FLYS 110X12 130X10 160X8
ABS, CARDIO
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Post by bblackstone on Dec 8, 2012 20:59:01 GMT -5
WEDNESDAY
BACK
BENT OVER FLYS 45X10 3 SETS
STANDING ROPE ROWS 140X12 160X10 190X10
REVERSE MACHINE FLYS 60X10 3 SETS
STANDING WIDE BAR ROWS 140X12 160X10 180X10
ABS,CARDIO
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Post by bblackstone on Dec 8, 2012 21:06:53 GMT -5
THURSDAY
SHOULDERS
SMITH SINGLE ARM PULLS
95X12 115X10 125X8
SMITH BEHIND HEAD PRESSES 135X12 185X10 205X8
REVERSE SEATED HS SHOULDER PRESSES 90X10 135X10 155X8
DUMBBELL SHOULDER FLYS 40X10 45X10 45X10
SHOULDER SHRUGS DUMBBELLS 85X12 90X10 95X10
CROSS CABLE PULLS 30X10 40X10 2 SETS
ABS,CARDIO
FRIDAY. EXHAUSTED FROM WORK. STAYED HOME
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Post by bblackstone on Dec 8, 2012 21:13:10 GMT -5
SATURDAY
BICEPS,TRICEPS,WRIST
E-Z BAR CURLS 70X10 80X10 90X10
OVERHEAD ROPE PULLS 75X10 90X10 110X10
PREACHER STAND REVERSE WRIST ROLLS 30X10 3 SETS
HAMMER CURLS 45X10 3 SETS
SITTING TRICEPS PUSH DOWNS 210X10 3 SETS
SIDE WRIST CURLS 20X10 3 SETS
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Post by bblackstone on Dec 8, 2012 21:20:05 GMT -5
IN THE START OF FEBRUARY 2013. MY GOAL IS TO HAVE THE BENCH WORLD RECORD AS PART OF MY WEEKLY WORK OUT. WHAT EVER MY BODY WEIGHT. AGE 52. RIGHT NOW BW 232
220 CLASS 450 242 CLASS 440
BOTH VERY REACHABLE
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Post by Deleted on Dec 9, 2012 0:00:39 GMT -5
/root Go for it champ
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Post by bblackstone on Dec 11, 2012 2:17:35 GMT -5
Monday December 11
Not including warm ups.
225x3 250x3 275x3 300x3 325x3 spotter 350x3 spotter 360x2 spotter 3rd missed it transferring from chest to shoulders
stall flys
40x3 10 second stall 3 sets
decline bench
225x10 275x10 2 sets
machine flys 130x12 165x10 180x10
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Post by Deleted on Dec 11, 2012 11:44:19 GMT -5
with those 3's you should be able to lift in the 400's by the end of the month. whoo, go champ
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Post by Rosario-546 on Dec 11, 2012 11:55:02 GMT -5
what does "spotter" mean in your training log?
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Post by Deleted on Dec 11, 2012 17:20:17 GMT -5
I rep between 85 to 98% of the max I think I'm at during strength phase. my spotter catches the weight in case my arms give out. I have a big fear of it. Unless you use a spotter for a semi assist lift. I do that with negatives since I go up to 120% of max, where I can't press them.
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