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Post by treders on Oct 4, 2015 16:23:21 GMT -5
Good to see you back on track and hopefully the rest has done you some good.
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Post by 3speed on Oct 4, 2015 16:46:06 GMT -5
Thank you, sir.
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Post by 3speed on Oct 10, 2015 17:44:57 GMT -5
Saturday 10/10/15
HB Squat
135 X 5, 5
225 X 5
355 X 5, 5, 5, 5, 5
Caught a lot of grief in the gym for using dimes without at least 4 plates per side.
Bench
135 X 5, 5
185 x 6
225 x 5
255 x 4
285 x 3 Paused
305 x 3, 3 Paused
275 X 5 Paused
205 X 23
First bench workout since June without shoulder pain.
Deadlift
260 X 5
330 X 5
380 X 5, 5, 5, 5, 5
Good session. Decent volume. Detraining toward meet now.
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Post by 3speed on Oct 12, 2015 20:28:02 GMT -5
Monday 10/12/15
HB Squat
135 X 5, 5
225 X 5, 5
315 X 5
365 X 5, 5, 5, 5, 5
Conv Deadlift
260 X 5
350 X 5
400 x 5, 5, 5, 5, 5
Surprisingly easy session. The planned rest last week seems to be paying off.
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Post by 3speed on Oct 15, 2015 17:57:27 GMT -5
Thursday 10/15/15
Bench
135 X 8
185 X 8
225 X 5
255 X 4
285 x 3, 3
225 and above paused.
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Post by 3speed on Oct 17, 2015 14:08:28 GMT -5
Last heavy Squat session before Worlds
10/17/15
HB Squat
135 X 5, 5
260 X 4
LB Squat
260 X 4
350 X 5...Supposed to be 3 - got carried away
440 X 2....Got a call at this point I had to take - lasted 30 minutes. Had to warm back up a little.
440 X 1, 1, 1
530 X 1
530 X 5 <---The most intense set of my life. Vision was actually graying around the edges on rep 5.
I need more intensity in my workouts like that last set. I literally wanted that 5th rep as much as I wanted my next breath at the time.
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Post by 3speed on Oct 18, 2015 14:22:48 GMT -5
Last heavy bench day before Worlds
Bench
135 X 8, 6
185 X 6
225 X 5
255 X 4
285 X 2 Paused
305 X 2 Paused
325 X 2, 2 Paused
255 X 15
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Post by treders on Oct 18, 2015 14:35:02 GMT -5
Good luck 3speed.
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Post by 3speed on Oct 18, 2015 18:24:02 GMT -5
Thank you.
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Post by Cormac on Oct 19, 2015 4:38:11 GMT -5
Best of Luck. 530 x 5 is a huge achievement for any drug free powerlifter.
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Post by 3speed on Oct 19, 2015 7:28:52 GMT -5
Thank you.
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Post by Ryan on Oct 20, 2015 11:45:38 GMT -5
They're all lifting for second place man. It's your day. Give a good write up afterward. I wanna feel like I was there!! |
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Post by 3speed on Oct 20, 2015 12:02:40 GMT -5
Thank you Ryan. I just found out that I probably have a torn paraspinal erector in my lower back. I'm still planning to compete but my lifts probably won't be what I want. I definitely won't be getting in the last of my training.
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Post by Ryan on Oct 21, 2015 6:45:24 GMT -5
Thank you Ryan. I just found out that I probably have a torn paraspinal erector in my lower back. I'm still planning to compete but my lifts probably won't be what I want. I definitely won't be getting in the last of my training. Yea, definitely be careful; I would still compete too, but I think it's wise to scale down your intentions- you do want to live to fight another day. lol |
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Post by osu122975 on Oct 27, 2015 6:24:36 GMT -5
Planning on seeing you there Sunday! If you see a taller black fella w/ a bald head and a shorter white guy w/ him who looks like he can eat, that'll be us  |
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Post by 3speed on Oct 27, 2015 8:15:51 GMT -5
Looking forward to putting a face to the posts.
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Post by 3speed on Oct 28, 2015 12:54:29 GMT -5
Wednesday 10/28/15
Last session before meet.
Bench
135 X 8, 8
185 X 6
225 X 5
255 X 3
275 X 2, 2
Everything paused and very crisp. Bench is only thing I've been able to do with the torn muscle in my lower back. Even that hurts but I will be at Worlds.
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Post by Ryan on Oct 28, 2015 13:22:43 GMT -5
Good luck.
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Post by 3speed on Oct 29, 2015 4:47:55 GMT -5
Thanks again Ryan.
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Post by 3speed on Nov 2, 2015 8:56:43 GMT -5
World Championships Virginia Beach
A tremendous event - if you missed it, you missed a heck of a meet. The competition was among the best I have ever seen and overall, the meet flowed smoothly. There were a few glitches, but with 350 lifters over 4 days and a convention hall full of loaders, spotters and judges, Paul put on a great meet.
I want to give a special shoutout to the loader/spotters. These guys do the real work in a meet and most of them worked the full 4 days. They weren't just going through the motions. They obviously took their obligations seriously and cared about the lifters. One of them was visibly upset after an incident that happened so quickly that no one could have prevented it and no injury resulted.
There were so many that worked so hard that I'm not going to try to name them, but I do want to mention one from our forum here - osu122975. The first thing he said when he walked up to me was "You don't look like a lifter". He was there to help a friend of his during the meet but jumped right in helping everybody in the warmup area - tracking down plates, loading, spotting, encouraging and a whole bunch of other stuff. Thank you.
My meet experience was less than optimal.
Squat
Warmups went great. I timed it the best that I have ever done. My last warmup back stage was 5 minutes before my first attempt.
Opener: 540-3 white lights and extremely easy but I pulled a hamstring. Passed on squats 2&3. New 50yo world record by 63 pounds.
Bench
Opener: 320-3 Whites
2nd: 341-3 Whites. Tied my meet PR
3rd: 358-3 Whites. Nice PR. Easy - wish I had gone for more.
Deadlift
Started my warmup with 135 and the pulled hammie was screaming. I backed my opener down to a token 440. I figured if I couldn't pull it sumo, I could come back and hit it conventional. I was determined to preserve my squat world record at this point.
Opener: 440- 3 Whites
2nd: 474-3 Whites. This gave me the world record total so I passed on the 3rd attempt.
Total: 1372. Not what I went after but not too bad, I guess, considering the circumstances.
I want to send out a huge "Thank you" to all of my powerlifting family who helped me and encouraged me both to take it easy yesterday and to get back in the gym so I can come back and get it next time.
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Post by Cormac on Nov 2, 2015 10:27:06 GMT -5
Great Job and well done 3speed.
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Post by dbunch on Nov 2, 2015 11:18:37 GMT -5
great job! hopefully I see you there next year
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Post by Ryan on Nov 2, 2015 11:33:42 GMT -5
Great stuff Woody. What you're NOT focusing on is how many people -even fellow lifters- would have packed it in with the hamstring issue. You tuffed it out and made sure to get your total, and honestly, a 474 pull at under 220bw is still nothing to sneeze at after squatting into the mid 500's and benching a PR into the mid 300's.
I hope that when I'm your age I still have your determination and positive attitude.
Great job.
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Post by 3speed on Nov 2, 2015 15:45:08 GMT -5
Thank you gentlemen.
Dan, the Worlds will be in Erie, PA next year. That's a bit far for me to travel for a meet. I'll have to do some thinking about that one.
Ryan, it's a good thing I don't embarrass easily because you're working on it. If I came across as complaining, I didn't mean to. I was a bit despondent toward the end of the meet as I watched a 1650 total wave bye to me but my 16yo son came up to me at the end of the meet, hugged me and said "Wow! You set 2 world records and you were hurt. How strong are you?". It hit me at that point that I couldn't believe I was upset about only hitting 2 world records. It is amazing what a little perspective can do for you.
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Post by osu122975 on Nov 2, 2015 19:35:06 GMT -5
Woody, you're a class act. It was great meeting you. I certainly enjoyed our interactions. I hope to do it again.
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