Countdown to (1200) Pound Town

Squats on Tuesday! Why the heck not?

This is making up for my fail on Saturday AM, when I wasn't feeling the power. Of course, at 5PM when I've had a full day to think about it, I have plenty:

Squat
135 x 12
225 x 5
335 x 8 -- rep PR. My max formula says that means 415, which is consistent with the 1RM I hit a few weeks back. So I'm happy.
335 x 6

That's enough, gotta save a little for DL late this week, I'll be going to a cabin for the weekend and won't be able to hit a Saturday or Sunday session.

Interesting for me to look back to 2011 when I did my first meet. I opened the squat with 308, then took 352, then failed at 374. I'll very likely take my opener this upcoming meet at higher than my best lift from 2011. Right now I'm thinking maybe attempts of 175, then 185, then 190 (in pounds: 385, then 407, then 418).
 
Quick bench deload day

135 narrow x 30
135 wide x 25
135 x 25

pullups BW x 14, x 12

Band laterals x 30, x 30

Just feelin' the pump. Feels good, man.

Side note: they just posted the meet results from the MN State Open 2017, so I get a little look at likely competition in my age/wt. class. It's not that I'm so worried about beating anybody except my own PR's, but it does make for good motivation.

One dude is a direct competitor. His personal bests are (in pounds):

Squat: 370
Bench: 286
Deadlift: 474
Total: 1,115

I'm likely to open with about those amounts. Also feels good, man.
 
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All right, so I had a little time this morning while doing some installs at work, and took a look at where I'd fall in the USAPL State records for raw masters 2A for 83kg, which I will qualify for next calendar year. Of course this assumes that I live until next year, stay healthy, stay the same weight, and stay as strong as I am now. Most of these have a reasonable likelihood, so I'm speculating.

Unfortunately, out of 50 states, 20 don't have any record holders at all in raw Masters 2A 83kg (which is 50-55 year old farts). So either old people don't lift in those states, or they lift equipped, or whatever.

Here's the remaining states, totals, names of the record holders, and rankings:

USAPL Raw masters 2a 83kg Powerlifting Records:

State....Total kg.... lbs.......name....... Rank

CO....677.5.......1,493.9.......Ron Garofalo.......1
NY....675.......1,488.4.......Laddie Gibson.......2
AZ....625.1.......1,378.3.......Richand Wenner.......3
NC....602.5.......1,328.5.......Donovan Thompson.......4
CA....590.......1,301.0.......Scott Roberts .......5
TX....587.5.......1,295.4.......Gary Kaiser.......6
AK....582.5.......1,284.4.......Larry Maile.......7
IN....562.5.......1,240.3.......Michael Willett.......8
WI....557.9.......1,230.2.......Greg Zangl.......9
MA....553.4.......1,220.2.......D. Schuman.......10
SC....540.......1,190.7.......Billy Tabor.......11
FL....537.5.......1,185.2.......Bill Devore.......12
OH....533.......1,175.3.......Brad Olson.......13
MN....532.5.......1,174.2.......Pat Beaumaster.......14
NJ....528.......1,164.2.......Bill Scully .......15
MI....525.......1,157.6.......Steve Sielawa .......16
WA....507.5.......1,119.0.......Larry Hill .......17
IL....505.......1,113.5.......Kleyn Gregory .......18
GA....482.5.......1,063.9.......Corey Brown.......19
MD....475.......1,047.4.......Kevin Costello.......20
CT....455.......1,003.3.......John Curtin.......21
PA....453.6.......1,000.2.......William Melson .......22
NE....432.5.......953.7.......Monte Lofing .......23
MO....420.......926.1.......Darin Gilley .......24
NM....412.5.......909.6.......Jeff Denson.......25
ID....408.2.......900.1.......Pat Young .......26
LA....408.2.......900.1.......Terry West....... 27
WY....385.......848.9.......Zane Sheets.......28
NH....347.5.......766.2.......Royce Clafin ....... 29
NV....340.......749.7.......Raul Lopez .......3

So... I'm really hoping to total 1200 this year, and about the same (slightly more would be nice) next year. 1200 would put me in 11th place nationwide in this way of figuring. It's not close to accurate as a ranking system, since there are likely to be several more very strong old dudes who were beaten by the best in their states by the top guys nationally, but it's the information I could find quickly.

Some of these guys are terrifically strong, in my opinion, for 50+ year olds. A lot of my friends my age can't lift for shit, or would never bother trying.

Freaking Ron Garofalo squatted 523, benched 341, and deadlifted 678 recently, and the guy is now 55 years old. Holy shit.

I'll be happy if I can beat old Pat Beaumaster's 1174 this year, and then repeat that performance next year to take the record in MN. That's the goal.
 
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Gotta hit a low-volume, high intensity double-header workout today, since I'll be gone for the weekend.

Bench

135 x 12
225 x 2
275 x 1
310 x 0 -- had to try it, 275 was so easy. But it stuck. No big deal, I'll get it later.
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1

Deadlift

135 x 12
225 x 3
315 x 1
365 x 1
415 x 1
435 x 0 -- again, thought I might have this one. Not really disappointed. These are all done on smooth bar with a .75" deficit. Good enough for today. 11 more weeks to train.
 
Bench press Monday again!

135 x 8
250 x 7
250 x 6
250 x 5
250 x 5

Barbell rows

135 x 10
235 x 8 -- very sloppy
185 x 12
185 x 11 -- I could stand to work on these a bit

band laterals -- a bunch
 
I got a heart monitor strap! A Polar H7. I'm wearing it now. I'll quit lifting when it says "zero" for an extended period of time.

Squats today!

135 x 12
225 x 3
345 x 8 -- that's a rep PR -- formula says that's a 1RM of 427, I think that's a little high. I'd be willing to say (try) 420.
345 x 5
345 x 4
225 x 10 -- down to the 10" box for the stretch. Feels good, man.

I enjoyed working out while watching my heart rate. It hits 179 on each of these heavier sets (!) but it recovers more quickly than I thought.

It says I burned over 600 calories, too. Kinda also sounds high. I'll have to see if there's better software for lifting than the Polar run-tracking app.
 
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Good luck on the comp, Cmart.
Thank you sir! I'll do my best! I'm a little over 10 weeks out now, it's starting to get exciting. Next will be further tightening of my diet and some cardio sessions to help me lean up a bit, hopefully.
 
Sunday bench day -- I bought some nacho cheese dip and I told myself I have to work out today if I'm going to eat nachos.

135 x 12
255 x 7 -- rep PR, and a good set for me. Rep max formula puts me at 308 with that set.
255 x 6
255 x 6 -- wow these are going good
255 x 5

DB rows

40 x 20
100 x 20 -- Janae rows
100 x 16

Band Laterals

double band x 25
single x 25, x 25
 
Sunday bench day -- I bought some nacho cheese dip and I told myself I have to work out today if I'm going to eat nachos.

135 x 12
255 x 7 -- rep PR, and a good set for me. Rep max formula puts me at 308 with that set.
255 x 6
255 x 6 -- wow these are going good
255 x 5

DB rows

40 x 20
100 x 20 -- Janae rows
100 x 16

Band Laterals

double band x 25
single x 25, x 25

Hey, you've gotta put some carne asada on those nachos for the extra gains! And flavor.
 
Deadlift

135 x 12
225 x 5
315 x 2
365 x 1
385 x 1
405 x 1
425 x 1
365 x 5
365 x 5

All done from .75" deficit. Some sumo, some conventional. Max heart rate was 164 -- I guess DL's are easier on my heart than squats (?).
 
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Some of these guys are terrifically strong, in my opinion, for 50+ year olds. A lot of my friends my age can't lift for shit, or would never bother trying.

Freaking Ron Garofalo squatted 523, benched 341, and deadlifted 678 recently, and the guy is now 55 years old. Holy shit.

thats what i want to be able to do when i grow up.
 
thats what i want to be able to do when i grow up.

Right on!

My revised goals for June meet:

Weigh 83kg (183 lbs.)
Squat 190kg (418 lbs.)
Bench 140kg (308 lbs.)
Deadlift 220kg (485 lbs.)
Total 550kg (1,212 lbs.)

I think this is doable. Squats tomorrow! Onward and upward!!!
 
Saturday morning squats!

I don't really like lifting in the morning. But at the meet, lifting begins 9AM, so I'm trying to at least get used to squatting in the AM on occasion.

Squats

135 x 12
225 x 3
315 x 1
355 x 6 -- rep PR -- formula puts me at 418.9 which is what I want, exactly. This is a confidence builder.
355 x 5

Cutting this workout short because I have a few things to do today, don't have time to lay on the couch recovering all day. Feels good though!

Max heart rate for this workout was 181.
 
morning is where it's at for me. i hate lifting after a whole work day.
 
morning is where it's at for me. i hate lifting after a whole work day.

I feel like I start my day at about 85-90% of my potential strength and slowly build throughout the day, reaching max about 5PM. I have a desk job so I'm basically resting all day physically, but dealing with some mental stress, so I'm eager to hit the weights after work.

I felt really good this morning getting up, had a cup of coffee and a glass of V8, took the dogs for about a three mile walk, then did the squat workout. Plus I weighed in a half pound under. So I'm glad I hit my rep target, very good for my confidence.
 
that first cup of joe is soooooooooo important to me - starts me off right, even if i've been out drinking the night before.
 
that first cup of joe is soooooooooo important to me - starts me off right, even if i've been out drinking the night before.

I do not drink, but I love good coffee, and if I recall correctly you'll appreciate this: I'm going to go out and enjoy a Punch Rare Corojo Double Corona out in the yard as I move some stakes and get the garden ready.
 
I do not drink, but I love good coffee, and if I recall correctly you'll appreciate this: I'm going to go out and enjoy a Punch Rare Corojo Double Corona out in the yard as I move some stakes and get the garden ready.

I definitely appreciate that

my buddy and I smoked Cohiba with zinfandel after dinner last night
 
Tuesday bench day? Yep. I took a shot at my set of 5 with 265 on Sunday and missed the 5th, so I bailed and decided to try again today.

Bench

135 x 10
225 x 1
265 x 5 -- rep PR -- total grind on the 5th and got a hammie cramp, but I locked it out by myself so I feel good.
265 x 3 -- wow that set of 5 took a lot out of me
225 x 7 narrow grip
225 x 6 narrow grip

Fact: in June of '16 when I decided to try lifting weights again after 21 months off, I could no longer bench 225. I've come back a long way, and now am moving forward.

Pullups (weighted)

BW+30 x 6
BW+30 x 6
BW+30 x 6

Band laterals -- double bands x 25, x 15, single x 20
 
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