Lou's Log

[Deleted]

Hi All:

Hi folks....I thought I would start with some background. I turned 59 years old this past June...bw 159.

I been training since I'm 13. so lot's of mileage on this body.



I consider myself to be a competition power lifter.



Most recent meets was December 2014 I competed in the 50 - 59 year old - 165lb division.

Placed first and set the state (NJ) and national record for the three lifts for that Federation


I recently competed in the USAPL NJ event on 8/1 and qualified for the Nationals this October 14th. I have registered for this event. 


My best 1 rm to date
bench 255
squat 341.5
dead 380 


My goal is to total 1,000lbs. at the Nationals and set an American squat record. 

My training is specialized for me. I don't use any of the popular programs. I've been at this for a long time and know my body and what volume, intensity, frequency etc, it requires. Plus I really like programming my training. 

The best way to describe my current "In Season" training is I use a 6 week cycle where the volume and intensity swings like a pendulum through the 6 weeks. 

In the off season (20 weeks) I use an off season program that I will post after the Nationals. 

I'll start to post my training next session

Look forward to mixing it up here. 

[dbunch]

Welcome aboard

[3speed]

It's great to see another "experienced" hand around here.

I'm looking forward to seeing your log.

Welcome aboard!

[Deleted]

thank you all.

I will start to post tomorrow.

[Deleted]

8/15
bw 159lbs.

bldl
305 x 6,6

sldl 4" deficit
225 x 5,5

lbbs
180 x 10, 10, 10, 10, 10
1 minute rest between sets
Note: all about velocity and form. Just getting conditioning in. Will add 10 lbs and try to maintain 5 x 10 as long as I can.

dead stop good mornings off pins
95 x 5
105 x 5
115 x 5
120 x 5

Note: My objective in the past few weeks and the next few to work my posterior chain hard. I think I achieved that this morning as my posterior chain is now toast

Pendaly rows
155 x 10, 10, 8, 6
90 second rest between sets
Note: just looking for some pump in my upper back to balance out the lower back volume
was going to do some cardio but......too (I have a foul mouth) tired.

For some background. I had a intercostal rib injury about 6 months ago that has not healed. It happened while squatting. The issue I have is I can;t put heavy weight on my back for too many reps. The pain is significant.

During the last pl meet in August, I was able to squat 340 ( was a failed attempt due to depth), the pain was pretty severe and it killed any chance to dl 400. So for the time remaining leading up the the USAPL Nationals on 10/15, I am just doing light squat work for volume and hope I maintain my strength levels and keep the inflammation at bay

340lbs is an American record in my division so it would be great if I can hit it and still pull 400. I am looking for a 1,000 total. 

In the meantime, I am icing, anti inflammatories and working hard on my deadlifts, Good Mornings. 

Thanks for your interest. 

[Deleted]

8/16
bw 159

bench - volume
135 x 10
175 x 10
195 x 8
200 x 6 RPE @ 8
Note: kept 2 reps left in the tank

weighted chins
+30 x 10, 10, 8, 6
Note:
haven't done weighted chins since the meet.

arm superset
ezcurl curls/ezcurl skull crushers
60 x 8,8,8,8,8,8,8,8
no rest between sets

[Deleted]

8/19

DL
Rack Pull #7 (just above the knee)
225 x 5
285 x 3
315 x 1
335 x 1
355 x 1
385 x 1
405 x 1
3 minute rest between sets

Snatch Grip DL
225 x 8,8
3 minute rest between each

Note: worked up to max single in the Rack Pull.
My dl programing going forward for the next 3 weeks will be as follows:
Rack Pull # 6 - just below knee
Rack Pull # 5 - 3" below knee
Rack Pull #4 - 6" below knee
This is a version from Brad Gillingham I added in a variation of DL that follows the Rack Pulls.
in each session working to a single max. I will follow each of these in their sessions with a variation of DL; snatch, sldl, deficits.

HIgh Bar Squat
185 x 10, 10, 10, 10, 10
90 - 120 second rest between each
Note: choose HBS so not to burn out my posterior chain and work my quads.

Dead Stop Good Mornings off pins
95 x 5
115 x 5
120 x 5
125 x 5
4 minutes between sets

Conan Rows - volume
155 x 10, 10, 10, 10
90 second rest between sets

NOte:
Back was significantly tired after today's session. My goal has been to work my posterior chain hard.