The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Getting Old, So I Need to Write Stuff Down
 

greystoke
Level

Join date: Aug 2006
Posts: 520

Some acessory work.

Seated DB shoulder press, 50x10, 70x10x2, 80x8x2

DB lateral raises, 30x10x3

Bent over DB raises, 40x10, 50x8x2

Chin ups, 3x8 wearing a 20 lb chain

Bent over rows, 185x10, 225x10, 245x8x2

Close grip bench, 135x10, 185x8, 225x8, 245x5x2

3 sets of 10 on the reverse hyper

3 sets of 8 on the GHR, holding a 8lb medicine ball.

I have never had calves, worked them to death when I was bodybuilding. Would not grow period. The GHR has put a half inch on them in the last 8 months (not to mention what it's done for my hammies). I just don't understand why commercial gyms don't have this piece of equipment....it rocks!

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greystoke
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Join date: Aug 2006
Posts: 520

Been laying low all week. SPF meet tomorrow, so not much in the way of lifting this week. Shoulder a little sore Monday, so I have spent all week worrying about it. Oh well, it is what it is.

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JoeGood
Level

Join date: Jun 2007
Posts: 8897

Make sure you keep us update on the results.

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lil power
Level

Join date: Jun 2010
Posts: 1355

good luck tomorrow! I think you should do open also... what's the worst, you get 2 swords.

ah, my lil hands need a dl bar, lucky !!

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greystoke
Level

Join date: Aug 2006
Posts: 520

Meet is over, and I am in on piece. I did ok, but not as good as I wanted (do we ever). 435 squat, 350 bench, 460 DL. 1245 total. Deadlift was heavy.

Even thou I'm 54, I'm a newb at this competing stuff. I've done 4 full meets...all in the last 5 months. Might be feeling the effects. I knew I was in trouble when 405 felt heavy during DL warmups.

My plan was to hit 1270 or so. This would of put me top 15 current master rankings on PL watch. Still sitting around 21 and #1 in the over 50 (M2) group. I'm pretty sure doing the little meet 3 weeks ago cost me some numbers.

I'm happy but not satisfied...I'm a greedy little sucker, always wanting more.

Had a friend wrap my knees for squats, tighter than usual. I know it helped, but the back of my legs bothered me the rest of the day. I really felt it during the deadlift.

Opened on the bench with a 330, good lift. 2nd was @345 and I jumped the press command. 350 on third attempt, easy. I entered(I thought) both masters and open 198. When the results were announced Jesse had me in the 50-54 full, and 50-54 bench only. If I had known, would of gone for 4th lift as the national record is 355.
Would of finished 2nd in the 198 open...oh well.

My oldest son squatted 475, benched 285, pulled 525...he got 2nd in his class. His best meet by far.

I think I need to rest a bit before I do this again.

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kpsnap
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Join date: Feb 2010
Posts: 6976

greystoke wrote:
I've done 4 full meets...all in the last 5 months. Might be feeling the effects.


You think? Talk about being bitten by the lifting bug!

Congratulations!

So you're raw with knee wraps?

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greystoke
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Join date: Aug 2006
Posts: 520

OK rested Sunday...Going to start training in single ply, but definetly in no hurry to compete.

kpsnap, Yea, I am having sooo much fun. I have to be smart about it thou. SPF allows knee wraps raw. Buddies are educating me on what cranking them down will do.

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JoeGood
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Join date: Jun 2007
Posts: 8897

Outstanding results.

I envy your numbers but I really envy your benching.

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greystoke
Level

Join date: Aug 2006
Posts: 520

Thanks Joe, I have been benching alot longer than the other 2 lifts, and it's my best lift for sure.


Monday ME upper body.

Flat bench 135x10, 185x8, 225x6, 275x3, put on shirt and did some three board stuff, just trying to work on technique. 315x3, 335x3, 345x3

A guy who lifts in the IPF was there and was advising me...he will be a big help.

weighted pullups 4x10

seated rows 4 sets of 8

ez bar curls 100x8x3

dips with 80lb db 3x8

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JoeGood
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Join date: Jun 2007
Posts: 8897

You going to do SPF Nats in June?

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lil power
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Join date: Jun 2010
Posts: 1355

Congrats! But yea, 4 meets in 5 months? A bit much.

What shirt did you end up with?

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greystoke
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Join date: Aug 2006
Posts: 520

lil power wrote:
Congrats! But yea, 4 meets in 5 months? A bit much.

What shirt did you end up with?



I know it was alot, but you have to understand my mindset. There is this kidney thing, probably happens late spring early summer, so I'm cramming it all in before then. Will be totally out for at least 3 months. Then have to get back to wherever I end up strength wise.

And on top of it all, this stuff is a real kick in the pants. I have been having an absolute blast!

Joe, I confess...I'm pondering the Nationals, not sure yet.

The shirt I have right now is a Titan f6

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JoeGood
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Join date: Jun 2007
Posts: 8897


Do Nats, +35 forum is going to be all up in it.

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DBasler
Level 3

Join date: Jun 2010
Posts: 2328

greystoke wrote:
lil power wrote:
Congrats! But yea, 4 meets in 5 months? A bit much.

What shirt did you end up with?



I know it was alot, but you have to understand my mindset. There is this kidney thing, probably happens late spring early summer, so I'm cramming it all in before then. Will be totally out for at least 3 months. Then have to get back to wherever I end up strength wise.

And on top of it all, this stuff is a real kick in the pants. I have been having an absolute blast!

Joe, I confess...I'm pondering the Nationals, not sure yet.

The shirt I have right now is a Titan f6


As others have said great work lifting and even better work as a friend regarding the kidney. I too have a bettter bench than the other two lifts mainly due to a bodybuilding background. I'm thinking about getting a Titan Fury for some extra shoulder support and for kicks as well. Let us know how you like the shirt.

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greystoke
Level

Join date: Aug 2006
Posts: 520

[quote]DBasler wrote:
[/quote]

As others have said great work lifting and even better work as a friend regarding the kidney. I too have a bettter bench than the other two lifts mainly due to a bodybuilding background. I'm thinking about getting a Titan Fury for some extra shoulder support and for kicks as well. Let us know how you like the shirt. [/quote]

Thanks DBlaser, I'm 100% convinced, If I would of been lifting like a powelifter first, I'd of been better as a bodybuilder. Too much time wasted with high rep, low weight.

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greystoke
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Join date: Aug 2006
Posts: 520

I needed more stuff to do, so I played softball Wendsday. I have to see if any of this suff I'm doing in the gym is "functional".

ME lower body on Thurs. 15" box squats, 135x8, 185x6, 225x5, 275x3, 315x3 all raw.

Put on suit, 18" box 315x5, 365x3, 410x3, getting a feel for the suit.

Good mornings 135x10, 185x10, 210x8

GHR 3x8

Felt like I didn't do much...so how come by the time I got home, I just wanted to lie down?

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greystoke
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Join date: Aug 2006
Posts: 520

Close grip benchin, 135x10, 185x8, 225x8, 245x6, 275x4, 295x2

Weighted dips 85x8x3, bwx15x1

seated cable rows wide grip, 200x8x3

v handle pull downs 200x8x3

seated shoulder presses 60x10x1, 75x8x3

lateral raises 30x10x3

pec dec reverse flys, 150x10x3

ezcurl curl 90x10x3

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greystoke
Level

Join date: Aug 2006
Posts: 520

Close grip benchin, 135x10, 185x8, 225x8, 245x6, 275x4, 295x2

Weighted dips 85x8x3, bwx15x1

seated cable rows wide grip, 200x8x3

v handle pull downs 200x8x3

seated shoulder presses 60x10x1, 75x8x3

lateral raises 30x10x3

pec dec reverse flys, 150x10x3

ezcurl curl 90x10x3

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greystoke
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Join date: Aug 2006
Posts: 520

Monday softball scrimmage game. Hip flexors hurt, legs sore. Running hard is the one thing where I know I'm getting old.

Tuesday ME upper body. Flat bench, 135x8, 185x8, 225x6, 275x4, 315x2,335x1, shirt on to a 2 board. 345x3, 365x2, 385x1. The most comforatable I've felt in the shirt. 385 was an easy lift. This is going to be fun!

Floor presses 225x5, 245x5, 265x4, 275x3

DB roll backs 40x10, 50x8x3, supersetted with tri extensions using a heavy band.

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lil power
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Join date: Jun 2010
Posts: 1355

so glad the shirt is working out for you, I take my bench opener on Sat, cross fingers for me, it's so tight I'm not touching much.

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JoeGood
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Join date: Jun 2007
Posts: 8897


Thats strong close griping right there.

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DBasler
Level 3

Join date: Jun 2010
Posts: 2328

[quote]greystoke wrote:
[quote]DBasler wrote:
[/quote]

As others have said great work lifting and even better work as a friend regarding the kidney. I too have a bettter bench than the other two lifts mainly due to a bodybuilding background. I'm thinking about getting a Titan Fury for some extra shoulder support and for kicks as well. Let us know how you like the shirt. [/quote]

Thanks DBlaser, I'm 100% convinced, If I would of been lifting like a powelifter first, I'd of been better as a bodybuilder. Too much time wasted with high rep, low weight. [/quote]

Agreed, but on the plus side the bodybuilding prepared you to get where your at now without inflicting too much damage on your body and your numbers are super impressive as is the amount of volume your able to handle. Good Work.

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greystoke
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Join date: Aug 2006
Posts: 520

Thanks man. I like volumn, it is a carryover from the bodybuilding for sure.

Fri. night ME lower body. SSB squats, 135x8, 185x8, 225x6, 275x4, 315x4, 315x3x2 Hate these things cus I suck at em.

Deadlifts from a deficit, sumo. 225x5, 275x5, 315x5, 365x3, 365x4, 365x1, I run outa gas.

Walking lunges with 30's in each hand. Hate these too.

GHR 3x10

I figure lower body is going to suffer for a short bit, due to the running from softball...should help in the long run thou. Front of my quads, and hip flexors screamin wendesday, but felt good tonight.

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MattyXL
Level 1

Join date: Jun 2008
Posts: 9338

great work bro, Im a volume whore myself, loving the CGBP work.

I just started my new softball season about a month ago, its weird I put my body through a pounding in the gym, and never feel as sore as I do as when I play softball

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greystoke
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Join date: Aug 2006
Posts: 520

Thanks Matty. I been feeling like a wuss over this softball thing. The gym is one thing, after a couple of softball games, I feel like I've had my arse wupped.

Acessory day..or stuff I feel that's been neglected day.

Seated shoulder presses, 50x12, 65x10, 70x10, 75x8x2

DB lateral raises 30x10, 35x10x2

revese pecdec flys 150x10x3

Close grip benchin, 135x10, 185x8, 225x8, 245x6, 275x4

skull crushers, 100x12x2, 110x10x2

Hammer strength lo-iso row 5plates, x8x3

bw chinups 4x8

vbar seated rows, 200x10x3

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