Building High-Performance Muscle™
Over 35 Lifter
 
Dave's Over 45-Training Log
 

DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

4-12

Warm up-foam roll, lacrosse ball, YTI's, Shoulder Dislocates

Bench warm up 5x135, 5x175, 3x210

work sets 3x240, 3x275, 3x310 Well, it's a work in progress- felt like I kept my upper body tighter and rowed the weight down better today but I'm not sure it looked any better and I was focusing only on trying to keep my upper body tight. Taped the last set, had at least two reps left in me but I took a breath and lost tightness after the second rep and didn't want to continue beyond the third in poor form.

Assistance work

Dumbbell Bench 4 x 10 95's
Dumbbell Flyes 4 x 10 50's

Close Grip Bench 8 x225, 5x245, 3x275, added slingshot 1x325
Tricep pushdowns 4x10 90

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greystoke
Level

Join date: Aug 2006
Location: North Carolina, USA
Posts: 520

You still look like you can get alot tighter. That's all I got....you don't need input from 20 people. Not when you got a guy, I think, is one of the most knowledgeable on the site advising you.

Anyway, showing some good strength. No doubt you will get better.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 8914

x2...Meat will definitley show you the way, I will say the first 2 reps flew up brother, looking big!

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

greystoke wrote:
You still look like you can get alot tighter. That's all I got....you don't need input from 20 people. Not when you got a guy, I think, is one of the most knowledgeable on the site advising you.

Anyway, showing some good strength. No doubt you will get better.


Thanks Grey- I agree- I felt tighter than I have been but that isn't saying much and clearly I have a long way to go.

On a side note, I wish we lived in the same area- when I look at your log we have very similar numbers in virtually every lift. Much more so than anyone else I've looked at on here.

I haven't trained with others that much for many years but when I used to I always had the most success with guys who had similar numbers as me. Not a lot of having to change plates and you get competitive and push each either to get better. On top of that your clearly a good guy with what you are doing for your friend.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

MattyXL wrote:
x2...Meat will definitley show you the way, I will say the first 2 reps flew up brother, looking big!


Thsnks Matty. The weight definitely wasn't a problem- felt very light on the first couple of reps then when I took a breathe I lost whatever tightness I had and I could tell on the third rep my form was no good but it still felt pretty light. No shoulder pain today which makes all the difference for me. Looking big is a major compliment coming from you considering you've got bowling balls for shoulders!

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

as the guys have mentioned, you can get a lot tighter. it's obvious from the video that you arent' activating the lats. you can tell by looking at the elbows flaring out on the way down, the bar path is different on each rep and the bar decends way too fast.

the next time you bench i want you to unrack the weight and hold it at arms length and statically flex the lats as hard as you can. while you are doing that then row the weight down while you are still flexing the lats as hard as you can. attempt to get the lats to cramp becuase you are flexing them so hard. the lower you row it the more of a bind you will put on the flexed lats and will give you pop out of the bottom. i'm going to attach a vid from one of my meets. pay attention to how i have to row the weight down and how my elbows stay tucked all the way down and then once i get the press command the weight flys off my chest because of all the tension built up in my lats.



bonus points if you can tell me who the side judge is nearest the camera.

you are making progress my friend.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

maraudermeat wrote:
as the guys have mentioned, you can get a lot tighter. it's obvious from the video that you arent' activating the lats. you can tell by looking at the elbows flaring out on the way down, the bar path is different on each rep and the bar decends way too fast.

the next time you bench i want you to unrack the weight and hold it at arms length and statically flex the lats as hard as you can. while you are doing that then row the weight down while you are still flexing the lats as hard as you can. attempt to get the lats to cramp becuase you are flexing them so hard. the lower you row it the more of a bind you will put on the flexed lats and will give you pop out of the bottom. i'm going to attach a vid from one of my meets. pay attention to how i have to row the weight down and how my elbows stay tucked all the way down and then once i get the press command the weight flys off my chest because of all the tension built up in my lats.



bonus points if you can tell me who the side judge is nearest the camera.

you are making progress my friend.


Your description last time was great and I do get what you are telling me just having trouble executing. Funny thing is I felt like I was lowering the bar much slower and doing a better job of rowing the weight down during the set then I watched the video and saw that it was still going down much faster than what you do and that my elbows while not flaring as much were still flaring. Did feel like I lost some flex in my lats when I was unrackng the bar so maybe your suggestion of flexing the lats after unracking the bar while it is at arms length will help.

I am going to try to do some work this weekend on it-just use 135 and see if I can concentrate on getting the flexed lat feeling and rowing motion down. Thanks again for taking the time to help me out my friend and nice determination on the log press tonight- just watched the video looked fun-tough-but fun.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

4-14

Warm up foam roll, a few of Defranco's agile 8

Squats warm up sets 5x135,5x185,5x225

work sets 3x260, 3x295, 3x330 had a few more in me but my right knee was stinging pretty good so I shut it down.

Assistance work

leg press 4x10 430

leg extensions 4x12 145

leg curls 4x10 65 fast up, 6-8 seconds negative-trying to get some direct hamstring work since I don't have access to a GHR. Been looking online trying to find one but the best I can find is about $450 with shipping which is a bit out of my price range right now.

sit ups 4x20-25

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3233

Doing some good lifting, Dave!

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greystoke
Level

Join date: Aug 2006
Location: North Carolina, USA
Posts: 520

I wouldn't know how to act with a good workout partner. Guys go for a little while, then just fade away.

By the number of people on this site, you would think lifters are everywhere, but they are so spread out, it's hard to get with very many who are doing what you do....or I just live in area where guys would rather play golf.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

Thanks Cav.

Grey- I've got some world famous gyms in my area that are unfortunately a bit out of my league. With my schedule I do like the flexibility of working out in my basement whenever I want but I know I give up somethings by not having a training partner.

4-15

Static Stretching, foam rolling. Multiple sets practicing bench form. 30 minutes exercise bike. Tomorrow begins week 3 of cycle 2 of 5-3-1. Looking for new PR's on OHP and Deads.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4170

DBasler wrote:
Thanks Cav.

Grey- I've got some world famous gyms in my area that are unfortunately a bit out of my league. With my schedule I do like the flexibility of working out in my basement whenever I want but I know I give up somethings by not having a training partner.

4-15

Static Stretching, foam rolling. Multiple sets practicing bench form. 30 minutes exercise bike. Tomorrow begins week 3 of cycle 2 of 5-3-1. Looking for new PR's on OHP and Deads.

Which Gym's are you talking about? That's the thing about Ohio...its a hell of allot more hardcore area then Indiana in regards to weight training. You Lucky bastard.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

bulldog9899 wrote:
DBasler wrote:
Thanks Cav.

Grey- I've got some world famous gyms in my area that are unfortunately a bit out of my league. With my schedule I do like the flexibility of working out in my basement whenever I want but I know I give up somethings by not having a training partner.

4-15

Static Stretching, foam rolling. Multiple sets practicing bench form. 30 minutes exercise bike. Tomorrow begins week 3 of cycle 2 of 5-3-1. Looking for new PR's on OHP and Deads.

Which Gym's are you talking about? That's the thing about Ohio...its a hell of allot more hardcore area then Indiana in regards to weight training. You Lucky bastard.


I'm just outside of Columbus so I have Westside Barbell and Elite close by. Other than going to the Arnold Classic, I really don't take much advantage of being in a really good area.

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4170

Yeah, I figured you was close to Elite and Westside.......sob, I'm jealous as hell.

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thebruce13
Level 1

Join date: Mar 2012
Location: Manitoba, CAN
Posts: 127

Nice WO movin some good weight.
Very nice home gym.

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3233

The gym I go to might not be Elite or Westside, but is still respectable.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

Thanks Bruce.

Cav- I agree there are a lot of good gyms in the Columbus area. If I could work out during the day and avoid the rush and aggrevation I would probably go to a gym rather than workout at home. Since I can't do that I decided working out at home was the best option for me.

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cavalier
Level

Join date: Jan 2011
Location: Ohio, USA
Posts: 3233

Fair enough. I'd love to have the convenience of a home gym myself, but since I rent, that could be a problem.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

4-16

warm up- band traction stretches,lacrosse ball rolls, YTI's, shoulder dislocations

OHP Warm up sets 5x95, 5x115, 3x135

Work sets 5x160, 3x180, 2x205 tried to save some for singles

1x225 tied PR from several years ago, 0x245 missed locking out by a couple of inches, missed videoing by a little more as I got 30 seconds of my ass and lower back.

Reverse Grip OHP 7x155, 5x175, 3x205, 3x205 taped the last set for no real reason.

Face Pulls 4x12 90
Bent over lateral raises 4 x 15 35's

Dumbbell curls 4x8 60's

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

Brain lapse while posting

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bulldog9899
Level

Join date: Jan 2010
Location: Indiana, USA
Posts: 4170

Nice work Dave

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

look'n all swole and shit.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

Thanks Dog.

Meat- UNfortunately, a little too much "and shit" around the abzz. Weighed 213 this morning- an all-time high. Looks like my first competition will be at 220 instead of 198.

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maraudermeat
Level

Join date: May 2006
Location: Virginia, USA
Posts: 6524

DBasler wrote:
Thanks Dog.

Meat- UNfortunately, a little too much "and shit" around the abzz. Weighed 213 this morning- an all-time high. Looks like my first competition will be at 220 instead of 198.



i've never been to a powerlifting competition where "hawt abzz" contributed to a big total. in my book a keg is much better than a six pack anyday. embrace your keg.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2058

Meat- I'm not going to stop or even slow down on eating so I had better embrace the keg.

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