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Post by 3speed on Jul 1, 2015 19:54:12 GMT -5
Wednesday 7/1/15 High Bar Squat 135 X 5,5,5 Low Bar Competition Squat 135 X 5 225 X 5 315 X 2 385 X 8,8 405 X 8 <--Much easier than I expected. Competition Grip Bench 135 X 8,5 195 X 8 245 X 8 295 X 8 Sumo Deadlift 225 X 5 315 X 3,3,3 After I started tonight, I switched to my usual lift styles just to keep the feel - have to do it occasionally to keep the groove. It felt good - like coming home. I plan on beginning my slow transition toward training for Worlds after next week. I'm trying to decide whether to test the water a little bit next week or just begin my transition based on a few educated guesses. (I kept the deadlift really easy in case I decide to test it next week) The program I have set up has a few rep test weeks along the way to allow for adjustments.
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Post by 3speed on Jul 6, 2015 20:19:34 GMT -5
Monday 7/6/15
It appears that my experiment paid off.
I decided to go ahead and test my main lifts this week and base my programming for Worlds off of this week's numbers. I plan to start that programming next week.
Competition Low Bar Squat 135 X 5,5 248 X 3 339 X 2 429 X 1 499 X 1 529 X 1 559 X 1 579 X 1 <--- A PR! 609 X 1 <---A HUGE PR!!!
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Post by Ryan on Jul 7, 2015 6:53:31 GMT -5
Monday 7/6/15 It appears that my experiment paid off. I decided to go ahead and test my main lifts this week and base my programming for Worlds off of this week's numbers. I plan to start that programming next week. Competition Low Bar Squat 135 X 5,5 248 X 3 339 X 2 429 X 1 499 X 1 529 X 1 559 X 1 579 X 1 <--- A PR! 609 X 1 <---A HUGE PR!!! Great work there old timer! Still at 220 too, right? That's gotta be near a master (50+) WR in your weight class.
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Post by 3speed on Jul 8, 2015 19:05:54 GMT -5
Thanks Ryan. Yes, still at 220. Just a quick check didn't find an official 600lb squat at any weight class in the history of 100% RAW for anyone 50 or over. Mine isn't official either - just a gym lift on a good day.
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Post by 3speed on Jul 8, 2015 19:10:45 GMT -5
Wednesday 7/8/15
Still in testing mode this week.
Comp Bench 135 X 5,5 185 X 5 225 X 3 275 X 1 315 X 1 345 X 1 360 X 1 <--If this wasn't a limit lift, it was close enough for me - about a 45lb increase from the first of the year.
1 testing day left this week. Gotta get me some deadlift!!
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Post by 3speed on Jul 9, 2015 20:42:49 GMT -5
Thursday 7/9/15
Got me some deads!!!
Sumo Deadlift 135 x 5 248 X 3 338 X 2 429 X 1 519 X 1 569 X 1 <---A gym PR. Would have stopped here but got talked into adding a dime to each side 589 X 1 <---Another PR. Easier than the 569. Let's go for some more. 609 X 1 <---Huge gym PR 619 X Miss <---Just could not lock the last 2 inches. GRRRRRRRR!!!
For some reason, I have never been able to come close in the gym to my meet deadlift numbers. Today was a good day.
I set a goal at the first of the year to total Elite. No 50yo drug tested, unequipped lifter heavier than 165 has done it. My gym numbers this week put me 9 pounds short. Now, I just have to fine tune my training and put it all together for a meet.
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Post by Ryan on Jul 10, 2015 7:00:50 GMT -5
Thursday 7/9/15 Got me some deads!!! Sumo Deadlift 135 x 5 248 X 3 338 X 2 429 X 1 519 X 1 569 X 1 <---A gym PR. Would have stopped here but got talked into adding a dime to each side 589 X 1 <---Another PR. Easier than the 569. Let's go for some more. 609 X 1 <---Huge gym PR 619 X Miss <---Just could not lock the last 2 inches. GRRRRRRRR!!! For some reason, I have never been able to come close in the gym to my meet deadlift numbers. Today was a good day. I set a goal at the first of the year to total Elite. No 50yo drug tested, unequipped lifter heavier than 165 has done it. My gym numbers this week put me 9 pounds short. Now, I just have to fine tune my training and put it all together for a meet. You'll do it. Just dont forget the little people. lol
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Post by Rosario-546 on Jul 10, 2015 10:36:19 GMT -5
Thursday 7/9/15 609 X 1 <---Huge gym PR Nice work. What's your meet PR?
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Post by 3speed on Jul 10, 2015 17:52:32 GMT -5
Thursday 7/9/15 609 X 1 <---Huge gym PR Nice work. What's your meet PR? Thank you. 616 with 100% RAW. My gym PR at that time was 565.
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Post by 3speed on Jul 22, 2015 20:03:31 GMT -5
I took a couple of weeks off after my test week and, since I had such great results from my last small cycle, I decided to run it again and just see what happens.
High Bar Squats 135 X 5, 5 225 X 5 315 X 2 345 X 5, 5, 5, 5, 5
Close Grip Bench 135 X 8, 8 185 X 6 225 X 6, 6, 6, 6, 6, 6
Conventional Deads 225 X 5 315 X 3 385 X 5, 5, 5, 5, 5
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Post by Ryan on Jul 24, 2015 8:52:27 GMT -5
I took a couple of weeks off after my test week and, since I had such great results from my last small cycle, I decided to run it again and just see what happens. High Bar Squats 135 X 5, 5 225 X 5 315 X 2 345 X 5, 5, 5, 5, 5 Close Grip Bench 135 X 8, 8 185 X 6 225 X 6, 6, 6, 6, 6, 6 Conventional Deads 225 X 5 315 X 3 385 X 5, 5, 5, 5, 5 Out of curiosity, do you go deeper on high-bar squats or do you maintain same depth?
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Post by 3speed on Jul 24, 2015 11:47:33 GMT -5
Ryan, The only changes for me are the bar position and I stay much more upright with the high bar. I was forced to the high bar because of severe tendinosis in my left forearm. After making the change and doing a little research, I have found that a lot of the great squatters train/ed almost exclusively high bar in the off season and completed low bar. I have only been through one cycle of it so far but I like what I'm seeing.
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tuna
Junior Member
Posts: 69
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Post by tuna on Jul 25, 2015 0:38:22 GMT -5
Monday 7/6/15 It appears that my experiment paid off. I decided to go ahead and test my main lifts this week and base my programming for Worlds off of this week's numbers. I plan to start that programming next week. Competition Low Bar Squat 135 X 5,5 248 X 3 339 X 2 429 X 1 499 X 1 529 X 1 559 X 1 579 X 1 <--- A PR! 609 X 1 <---A HUGE PR!!! Great work there old timer! Still at 220 too, right? That's gotta be near a master (50+) WR in your weight class. Would be great to see a video bruv. loving these numbers.
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Post by 3speed on Jul 25, 2015 5:13:25 GMT -5
Thanks Mike. I rarely ever test my lifts in the gym. I prefer to spend my time training instead of testing. There has to be a good reason for it and I have to have spotters I trust. I tested that week to see if my little experiment was working. I will try to remember to get a vid if I test again before Worlds. If not, I'm sure my wife will get vids at the meet.
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Post by 3speed on Jul 25, 2015 13:50:48 GMT -5
Saturday 7/25/15
High Bar Squat 135 X 8 225 X 5 315 X 2 385 X 8, 8, 8
Competition Bench 135 X 8 185 X 6 245 X 8 265 X 6 285 X 4 305 X 3 325 X 2 335 X 1 285 X 4
Conventional Deads 315 X 3 425 X 8
BB Curls Bar X 25 Forgot these again until I was done.
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Post by 3speed on Jul 27, 2015 20:59:44 GMT -5
Monday 7/27/15
High Bar Squat 135 X 8 248 X 5 Comp Squat 338 X 3 428 X 2 519 X 1, 1, 1
Close Grip Bench 135 X 8 185 X 8 245 X 8, 8, 8, 8
Conventional Deads 248 X 5 338 X 3 438 X 8
BarBell Curls Bar X 25, 25, 25
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Post by Ryan on Jul 28, 2015 6:56:03 GMT -5
Monday 7/27/15 High Bar Squat 135 X 8 248 X 5 Comp Squat 338 X 3 428 X 2 519 X 1, 1, 1 Close Grip Bench 135 X 8 185 X 8 245 X 8, 8, 8, 8 Conventional Deads 248 X 5 338 X 3 438 X 8 BarBell Curls Bar X 25, 25, 25 Lotsa work. Good stuff.
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Post by 3speed on Jul 28, 2015 16:47:04 GMT -5
Thanks Ryan.
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Post by 3speed on Aug 3, 2015 20:23:59 GMT -5
Monday 8/3/15
Went to the Outer Banks this weekend to help with the Southern Open - wound up with the best seat in the place - the head judge's chair. I missed 2 workouts but it was worth it. I got to catch up with some old friends and make some new ones.
High Bar Squat 135 X 5, 5 225 X 5 315 X 3 365 X 2 415 X 8, 8, 8 Absolutely brutal squat session - dang near left me curled up on the floor.
Close Grip Bench Bar X 15 135 X 8, 5 185 X 8 255 X 8, 8, 8, 8
Conventional Deads 350 X 3 450 X 8 This was really tough. I actually did reps 2-6 stiff leg and I only had 1 bench set between when I finished my squats and when I did the 450. The stiff leg seemed like a good idea when I started but after it took about 12 minutes to lock out number 8, it didn't seem so smart any more.
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Post by Cormac on Aug 4, 2015 14:37:09 GMT -5
3speed this workout looked intense. Reading this makes me want to train harder next time i'm in the gym. One quick question do you pause your close grip benches for each rep or touch and go?.
Thanks Cormac.
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Post by 3speed on Aug 4, 2015 18:50:45 GMT -5
Thank you Cormac. I only hit the basics so I hit it hard - either volume or intensity - almost very time I hit the gym. Volume is the key to success, but you have to build up to it over time.
As for the close grip question, I use a VERY soft touch and go at the bottom and I stop just short of lockout to keep the tension on my triceps.
Thanks for reading along.
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Post by 3speed on Aug 5, 2015 20:02:27 GMT -5
Wednesday 8/5/15
Getting old sucks. I have made amazing progress lately, but apparently my joints/tendons can't handle it.
High Bar Squat 135 X 5, 5, 5 Low Bar Squat 135 X 5 225 X 5 315 X 2 385 X 5 The plan had been 3 sets of 8, but I had to bag the session here. Pain in both of my kneecaps was getting worse with each rep.
Close Grip Bench 135 X 8 185 X 8 235 X 5 285 X 3 305 X 2 The actual reps were surprisingly easy, but serious pain in my left shoulder stopped me here. Bagged the rest of this one too.
Didn't even try deads.
When I switched to training mostly high bar less than 2 months ago, my 8 rep max was 335. I did 415 for 3 sets of 8 on Monday - an 80 pound increase. I have never made that kind of progress on any lift in my life so I can't complain too much. I'm thinking the kneecap problem is due to the volume of the 3X8s so I am going to take a little time off and then go back to high intensity/low rep training for a while. Hopefully, I've built enough of a base to move forward a little.
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Post by Cormac on Aug 6, 2015 14:40:33 GMT -5
Thank you. I tried out some close grip benching with a soft touch and go today. The tricep pump was intense.
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Post by osu122975 on Aug 13, 2015 19:08:33 GMT -5
Thursday 7/9/15 No 50yo drug tested, unequipped lifter heavier than 165 has done it. Never mind. lol...My training partner did 1499.13 at 53 years old for 100% back in '12 at Worlds just shy of 1500 for Master status. 1630 is elite. If he'd work on his squat he'd get the 1630.
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Post by 3speed on Aug 13, 2015 19:11:25 GMT -5
The older I get, the more I am impressed by lifters who put up those kinds of numbers. Much respect to Mr Matthews.
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