Showing posts from April, 2014

Week 1, Day 3

Finally bought something that will impact my future gains, a new BBQ grill.  I'm not really sure why I waited 3 years before finally buying one but now that I have one, I'll be able to quickly prep lots and lots of meat.  Prior to this purchase, I had to use a slow cooker or a pressure cooker or my dutch oven to make variations of stews, braises, or other slow cooked protein sources.  I could also make roasts in the oven but what I really missed was the ability to char the crap out of large quantities of meat without setting off the smoke alarm and making the house smell like burnt flesh for the next week.

Still a bit DOMsy from earlier workouts but managed to get in some good work today.

Push Press:  135x5, 165x5, 185x5, 205x3, 205x3   I still suck at these, hopefully my push press will start to exceed my military press soon...

Stiff legged deadlift:  225x10, 275x10, 315x10, 315x10

Seated cable row:  130x10. 150x6, 140x6, 130x6  for some reason the seated cable row at the Oa…

Week 1, Day 2

Tonight's session was squats, bench presses and then quad, pec, and tricep accessory work. I would normally do this session tomorrow but I have a function to attend so I had to adjust my schedule.  Even though my back and hamstrings were sore from yesterday's session, the squats went pretty well.  I was able to add some volume to the session which I attribute partly to getting back into the training mode and partly to the creatine that I've started adding to my protein shakes in the past week.

Various muscles were cramping at the end of the workout so I know I'm taking them to places they're not used to visiting.  I have a long ways to go before I'm doing the kind of volume necessary to really build muscle but I should get a nice short term bump since my current muscles are so poorly adapted to doing anything but squats, bench presses, and deadlifts for strength focused sets of 5 reps or less.

Squats:  135x10, 225x5, add belt, 315x5, add wrist wraps,365x5, 375x…

W1D1, hypertrophy phase

This week starts the hypertrophy process in earnest.  It'll take a while to really get back into it but after tonight's session, I can already feel the gears changing and training starting to feel like it did when I was a kid and trying to gain muscle.

I figure it'll be hard to gain much muscle at my age but if I can even gain 2-3 pounds over the next year, the added mass should be good for 25-40 pounds on my total even at current levels of relative inefficiency.  I came to this WAG by taking my estimated lean mass of 190 lbs and using 60% as the amount of lean mass that is muscle.  Based on my current total of 1430 at this bodyweight, I'm getting about 12.5 lbs for every 1lb of muscle.  I'm hoping that along the way, I'll improve my efficiency so that when I increase my completely unscientifically estimated muscle mass from 114 to 117, that I'll also be getting 13 or more lbs for every 1lb of muscle.  Assuming all this works out (and there's absolutely…

First session back after the meet

After a 15 day break comprised of a trip to Las Vegas for business and a vacation with Vivian and a week spent recovering from jet lag and Las Vegas, it was finally time to get back into the gym.

Since I need to get stronger if I'm going to ever be competitive for a top podium spot in my age group, my goals for the next year or so will center around losing more weight and trying to see if I can gain some muscle to support next levels of strength.

I'm not completely sure how I will be organizing my training but for now I'm going to do a push/pull split while I develop a tolerance for training mainly for hypertrophy.  I've been training for strength for so long, I'm not at all conditioned to handle the pain required to build muscle.  After about 4 weeks, I should be acclimated enough to think about the next stage of training.

Squats:  135x10, 225x5, low bar, add belt, 315x5, add wrist wraps, 365x5

Bench Press:  all reps paused, 135x10, 185x5, 225x5, 245x5, 255x4


2014 CPU Nationals, additional videos

Thanks to my teammates Mark and Trish Boyle, I was able to get some video from the front for all of my lifts.

207.5 kg opening attempt, good lift

220 kg second attempt, good lift

142.5 kg opening attempt, good lift

150 kg second attempt, good lift

260 kg opening attempt, good lift
280 kg opening attempt, good lift
I also looked at the USAPL's lifter rankings to see where my 650 kg total would stack up against my competition in the US' IPF affiliate and I was somewhat surprised to see that the total plays pretty well south of the border as well.  I guess there just aren't that many old guys powerlifting anywhere.  So, even though my lifting is far, far below what the young guys are doing, apparently, in the small pond of 40-49 yr old powerlifters, I'm doing okay.  What I think happened was, all the lifters that were good when they were young are either burnt out on competing now or they got hurt or maybe both.  They've made room for those lifters like myself that m…

Meet Report 2014 CPU Nationals, 105 kg wt class, M1 (40-49)

tl;dr  650 kg total, increased my Wilks personal record a little bit to 389.73, came in 2nd but had the 3rd best  total among 105kg lifters between 40-49 yrs of age

Ever since the 2014 CPU Nationals were awarded to the Niagara Powerlifting Club about 14 months ago, it's been one long preparation period.  Travel is expensive in both dollars and vacation days so I hadn't competed in a National meet since 2010 when they were in Quebec City.  Knowing the Nationals were going to be a short drive away this year, I knew this would be a great opportunity to lift at the National stage once again.

Over the previous 14 months, my training has gone very well, albeit with some interruptions along the way.  The last 4 months have been very consistent training months and I can say that I was as well prepared for this meet as I can ever remember.  My weight didn't drop as fast as it had earlier when I was still trying to get a handle on how to avoid gallbladder attacks so I ended up havi…