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

gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2148

Now I'm laughing too because you pointed out the leg raises. Maybe it's some kind of alter universe kind of thing right out of Marvel comics or the Twilight Zone.

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Crippler56
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Join date: Apr 2011
Location: Washington, USA
Posts: 752

I've tried to switch from sumo, but I can't conventional work. Plus I've had some back issues from my work, sumo keeps the pressure off my lower back.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

Crippler56 wrote:
I've tried to switch from sumo, but I can't conventional work. Plus I've had some back issues from my work, sumo keeps the pressure off my lower back.


I hear you. I've never been able to pull sumo because of some hernia and adductor issues but for some reason they didn't bother me on Sunday although I stopped at 405 and I'm not sure what would have happened had I gone much heavier.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/23

paused bench 5x155, 4x205, 1x255, 1x295, 1x320, 1x340, 1x355, 5x275, 4x285
dips 12x bw+45, 10xbw+90, 7x bw+135
bb curls 10x95, 8x115, 6x135

340 went up pretty smoothly so I decided to give 355 a shot, it was a real grind the last foot but I was able to lock it out. All it all not bad for seventh straight day of heavy benching.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/24

deads 10x135, 2x5 225, 3x1 275, 2x1 315, 1x365, 1x405, 1x455, 1x490
good mornings 5x5 not much weight
pull throughs 4x8 200
weighted straight leg sit ups on GHR 4x8

One day break from the "Bulgarian style" bench program today to work with JL Holdsworth again on pulling. Trying to lock in form on the lighter sets. JL is very happy with the progress. 490 was smooth but wasn't particularly fast which is my main issue for the meet in my opinion.

While my form is still far from perfect it is getting much better. I set up in s good position as well as initiating the pull properly, sometimes I still stand up too quickly and semi stiff leg it and sometimes I let the bar drift out a bit around the knees caused by not pushing through the heels enough but overall form much better than before. As I mentioned the main problem is my speed.

My biggest deadlift asset has always been the ability to rip the bar off the floor. Because getting in and pulling in the proper position are still pretty new to me I have to somewhat think my way through the lift which causes the bar to move slowly, if I do try to rip it off the floor I immediately fall back into bad habits and my form goes to shit.

Unfortunately, JL broke the news to me that today that because I'm so close to the meet I just need to pull correctly and not worry about speed this meet while conceding that based on where I'm at right now I may be able to pull a bit more just ripping it. Going forward when proper form gets locked in and we add speed back into the equation he is confident 600 will fall. That's great but it puts me a bind for this meet.

JL suggests the 490 pulled today as my opener, followed up by 525 which should be easy and will be an 11 pound meet PR then to base the third attempt on how I feel on the second. The problem with this is based on the fact that the 514 at my last meet was done after I dehydrated myself for 48 hours right up to meet time and suffered a complete distal bicep tendon tear earlier in the meet pulling 525 at this meet won't satisfy me. I had planned on opening around 517 then jumping to around 550 figuring my third based on the second. Thinking about splitting the difference to reach a number that at least won't be disappointing to me for my second attempt in case I miss a third.

One thing that JL mentioned today really surprised me. He told me that on the day he pulled 815 his final warm up attempt was 315 for a 725 opener. I have never been a huge fan of doing a lot of warm up and this will definitely cause me to do less warm up sets and reps pulling for this meet. I will likely stop at 315. His reasoning is that you are already pretty much "warmed up" from benching so just do enough to stay loose and the adrenalin and energy saved by not doing a o long warm up will combine to have you ready for an optimal pull as long as you choose a realistic opener which he says should be viewed more as a final warm up attempt leading up to your two best pulls.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2148

I like this advise on staying low for the warm up dead. In the future I think I will stick to 315 being my last warm up pull at meets.

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jjackkrash
Level 3

Join date: Apr 2009
Location: Washington, USA
Posts: 6019

DBasler wrote:
One thing that JL mentioned today really surprised me. He told me that on the day he pulled 815 his final warm up attempt was 315 for a 725 opener. I have never been a huge fan of doing a lot of warm up and this will definitely cause me to do less warm up sets and reps pulling for this meet. I will likely stop at 315. His reasoning is that you are already pretty much "warmed up" from benching so just do enough to stay loose and the adrenalin and energy saved by not doing a o long warm up will combine to have you ready for an optimal pull as long as you choose a realistic opener which he says should be viewed more as a final warm up attempt leading up to your two best pulls.


I agree with this 100%. I'm obviously not in the same league, but I'll pull a set of 10 with the bar, 5 or so with 135, a couple with 225 and maybe a single or double at 50% and then do a few BW squat jumps and that's it. I'm usually too f'ing spent by the time deads roll around to think about much more "warmups."

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

GV and Jack, I agree on the warm ups. I've always done less than most guys do and based n JL's advice I will be limiting it even more.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/25

paused bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x340, 3x2 315

Fighting a cold and my son had a baseball game tonight that I needed to get to so I limited the work to just the bench. As it turned out I probably could have gotten 350 on my top set if I would have jumped to that weight after the 325, as it was I didn't want to go up again and end up grinding it so instead I went heavier on the back off sets doing three solid doubles at 315.

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OldGoat
Level 1

Join date: Oct 2009
Location: Massachusetts, USA
Posts: 2165

super bench work Dave...7 straight days..impressive

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

Thanks for checking in OG. I appreciate it.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/26

paused bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x345, 5x275, 5x285
squats 5x135, 5x185, 5x225, 4x275, 2x3 315
leg curls 3x90

345 wasn't fast but wasn't a grind either. Top back off set was the best 5 during the cycle thus far and got 4 at the same weight on Monday.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/27

paused bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x350, 3x295, 3x310
pull throughs 3x8 160
hip flexion 3x10

Decent day despite form error on my top set. Didn't let the bar sink into my chest the way I have been on all sets. Need to make sure every rep is the same form wise as I believe that has been a major cause of some benching issues during meets. The bright side is all of the benching has me much more conscious of how I'm performing every rep so I can attempt to correct any issues immediately.

Top back off set was a solid three at 310. Last time I tried three reps on the back off set, which was Sunday, the third rep at 305 was a bit of a grind today 310 went up smoothly. Eight days ago I could only manage 300 for 3 on the back off set so strength seems to be increasing.

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2148

Your bench is looking really strong. The pause work is really paying off.

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MattyXL
Level 1

Join date: Jun 2008
Location: New York, USA
Posts: 8924

That was an interesting read, I never know where to stop with the warmups, especially on Deads, Squats and Bench is easier for me to warmup on, but usually there is such a long weight for deads, because everyone and their mothers mother benches. Last meet my last warmup was 455 with a stiff as fuck bar, and it felt like 555. Even though I was able to pull 540 that meet, I think I went to far on the warming up....Bench is looking scary good

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

Thanks GV and Matty.
9/28

paused bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x355, 3x295, 3x315
sumo deads 5x275, 2x315, 1x375, 1x425
hanging leg raises 13, 12, 12
ab pulldowns 12x100, 2x10 110

Good today. 325 went up easily so I figured 355 was within range. Went up pretty easily and would have been good for 365, almost went ahead and tried that weight but decided to go a little heavier on the back off sets instead and managed to get a solid three at 315. Getting pumped to see what I can do benching on the platform in two weeks.

Top set of sumo pulls was the most I have ever done sumo but showed me why I don't pull this way as I ended up way to far forward midway through the rep and had to pull it all with my back. Just happy to be able to do these without any adductor or hip issues which has been a problem for me in the past. Last pulling session before the meet will be on Wednesday.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/29

paused bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x345
face pulls 3x10 80
bb bent rows 9,8x 225
pull ups 3x10

Yesterday was good, today wasn't. Didn't have much energy and bench warm ups didn't feel very good. Managed a slow 345 and decided not to do any back off sets. A little upper back accessory work to end the session and that was it.

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gorillavanilla
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Join date: Dec 2010
Location: Florida, USA
Posts: 2148

Have you tried any of the thoracic work described in an article on here earlier this week? I've been doing the work described in the article and it's seeming to really help my shoulders, back, and entire upper body to feel more mobile and recovered. All you need is to tennis balls and some tape. I recommend it.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

I tried the tennis balls tonight GV. No issues down low but right between the lats didn't feel good at all. Tried to roll them with foam roller for a while and then back to the tennis balls, still pretty tight. I'll have to try it for a few days and see what happens.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

9/30

paused bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x350, 3x2 320
dips 12xbw+45, 2x10 bw+90
bb curls 10x95, 8,7x115

Bench was better than yesterday but not as good as Saturday on top set. Surprising thing was that the third triple at 320 on the backoff sets was stronger than the first. Luckily, my son had a baseball game I needed to get to or I would have added some weight after that set and seen what I could do which getting this close to the meet probably isn't needed.

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

10/1

pause bench 5x155, 4x205, 1x255, 1x295, 1x325, 1x350, 2x2 320, 2x325
deads 3x315, 1x365, 2x1 405, 2x1 425, 1x455, 1x485
lat pulldowns 2x8 230
weighted situps 3x20

Trying to make sure that form is dialed in on deads as this was my last pulling prior to the meet. While I know my positioning is much better since working with JL I'm still having trouble coming to grips with how slowly the weight moves off the floor as I get near a max pull.

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gorillavanilla
Level

Join date: Dec 2010
Location: Florida, USA
Posts: 2148

You have put in a lot of good work so now let's see you have a great meet. What's in your mind for attempts?

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

Thanks GV. Plan on opening at 341 benching, as long as that goes up like it should I will try 364 on my second as I want to get a double body weight bench up before my last attempt which will be based on how the second feels. I think with all of the bench work lately I will have a good idea how much I can go up based on the previous lifts.

Deads are a little trickier for me to judge. I'm going to open at 490. Right now I plan on going 535 on my second but it will depend how easy (or hard) the 490 was. While I have a number in mind for my third bench, my final dead is a much wider range based on how things go meet day as well as if I can win the overall push/pull based on my final pull.

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Wiex
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Join date: Apr 2013
Location: California, USA
Posts: 377

Wow Dave, you've been doing a ton of benching. The numbers you're going for in the meet are awesome. Hitting a 2x BW bench would be sweet!

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DBasler
Level 3

Join date: Jun 2010
Location: Ohio, USA
Posts: 2067

Wiex wrote:
Wow Dave, you've been doing a ton of benching. The numbers you're going for in the meet are awesome. Hitting a 2x BW bench would be sweet!


Wiex, assuming I don't screw up my weight loss and make it to the meet at full strength I feek pretty good about my chances of getter to a 2x BW bench.

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