scottmitchell74 is 40 years old now - and trying again.

[scottmitchell74]

Well, back in December of 2013 things were going along smoothly, but I incurred an injury DLing. Was doing singles with just 390, but did something to my hip. Could not Sumo at all, and couldn't even do an air squat without buckling. So, I finally pulled the plug on PLing. To keep myself "retired" I sold all my weights, my squat shoes, my Chucks and wrestling shoes, my singlet, everything. I threw myself into my Fire Dept's Fitness Incentive Test and made running and general fitness my "thing". That's going fine. I've dropped weight and I like my fitness level, but after taking a few months off from lifting I didn't like my skinnier "runner's" body, so I started lifting again. I brought high-rep BP/Squat/DL into the program and kept things light. As things go amongst our kind, though, I couldn't leave it alone. The weights have been creeping up, I feel good, and I've got the "bug" again. So I've got a plan: IF I can stay healthy I'm going to lift the Big 3 for higher reps until April, when the next Fitness test is, and then transition to heavy weight/low reps for the 3.5 months until the Mid-July Firefighter Olympics meet. I also want to lift @ 165 instead of 181 and see if I can't hit some long-standing goals there.

My transition to Conventional DL has been going well, but I won't really know how my top-end strength translates until the Spring. I think I'm actually built to be a Conventional DLer, but I started DLing Sumo years ago out of fear and comfort.

My training session 10-10-14

Warm up playing basketball,

Squat:

135 x 5
185 x 3
240 x 10

DL:

135 x 5
225 x 3
313 x 10

10-11-14

Curls and Pull-ups x 12

Been going much more minimalist these days, focusing on the Big 3 and just a few basic accessory lifts. I think as I age I need less variety and volume, but more focused intensity on the one or two main sets I do.

[scottmitchell74]

Warm up playing basketball.

Bp:

130 x 8
170 x 17

Cybex Inc:

170 x 17

Cybex Military Press:

70 x 8
130 x 13

Triceps Pushdown:

100 x 8
150 x 8
170 x 8
190 x 4

Seated Ext.

70 x 19

[scottmitchell74]

Squat Day - Got my new Dei-Rui Warriors in the mail, so excited about squatting in proper shoes and not running shoes.

Warm up playing basketball

Squat:

135 x 5
185 x 3
245 x 10

Front Squat:

135 x 5

Air Squat x 25

Walking Lunges x 10

[scottmitchell74]

Bench Press

Warm up playing basketball

BP:

130 x 8
170 x 10
170 x 10

Military Press:
70 x 8
130 x 15

Triceps Pushdowns:
100 x 8
170 x 11
190 x 5

[scottmitchell74]

Deadlift - first time using my new "deadlift" shoes, which are really just some sort of very flat, very grippy aqua-sock type things.

45 x 10
135 x 8
225 x 3
313 x 10
315 x 5

Pull Ups:
x13
x8

Curls
60 x 15
60 x 8

Played basketball for 30 minutes.

[scottmitchell74]

Squat and Bench Press

Squat:

45 x 8
135 x 5
185 x 3
250 x 10

BP:

40 x 8
130 x 8
170 x 15 (down two!)
220 x 2

Air Squats x 35

Lunges x 10 ea.

Military Press:
70 x 30

Triceps Pushdowns:
100 x8
150 x 19

[scottmitchell74]

Warm up playing basketball for one hour.

Bench Press:

130 x8
170 x 14
180 x 7
190 x 5

Cybex Incline:

210 x 5
210 x 5
210 x 5

Cybex M.P.
70 x 8
90 x 8
110 x 8
130 x 8
150 x 3

Seated Triceps Ext:

70 x 8
110 x 8

Rope Triceps Ext.

80 x 12
110 x 15
140 x 8