10.2.13 Training

Dead Lifts

Got some good pulls in today. Body weight this morning at 276.5lb after breakfast. Looks like I can make 275lb class at Oct 12 meet without too much trouble.

DL's

135x5

225x5

225x5

315x3

365x1

405x1

455 x 3 x 6 sets

315 x 3 x 2 high pulls

225 x 3 x 2 higher pulls

135 x 3 x 2 power cleans

Abs sore, no abs today. 455lb felt smooth and quick off floor. Working on when best to thrust hips forward for lock out. Good day. Took about 45 minutes.

Thanks for the read,

BDS

2013 Training Note

I am starting to get a handle on work and will begin to post regularly again.

I have been making it to the gym regularly, about 4 days per week on average. Body weight is floating around 275lbs.

I have some new Personal Records (PR's) listed in right hand column.

I am excited to be competing in my first Full Power (Squat, Bench, Deadlift) power lifting meet in less than two weeks on October 12 at the APF Fall Open. (A little search on the records you will find my 2.3.13 state bench press record listed there way at the bottom :)

I hope to set some PR's and total over 1200lbs for the three lifts. I have been working hard on my squat depth. This is a real problem for me due to my past injuries and fused right ankle, but I can just barely hit parallel if I keep the weights well within my strength limits...so, even though I can squat around 465lbs to about 1" above legal depth, my first attempt or "opener" will be at 345lbs. Goal is to get 3 white lights, or 3 judges to say "good lift" so I can stay in the meet. For those that do not know, if you fail to get any weight for 3 attempts you are disqualified from entire meet.

I am good to go on bench and deadlift, hoping to hit over 375lb and 500lb respectively.

Thought I would also start to post my daily training again as well, enjoy.

10.1.13

Flat Barbell Bench Press:
8 sets of 3 reps with 345lb
*I start set 1 with narrow grip and work out as I tire
*Weird, set 6 and 7 were easiest and upstroke was quick and smooth

Abs/Stretch
Mobility work for Legs/Hips
5 sets of 10 with AB Roller
* I love this thing, so good for core strength, always sore after

Thanks for the read,

BDS

Training 4.3.13 to 4.9.13

A quick training update. Looking forward to my heavy phase for next 2-3 weeks.

4.3.13 Front Squats and Shoulders  Body Weight 278lb

Warm Ups

Front Squats (with Safety Bar): 245lb x 8, 8; 295lb x6, 6, 5

Standing Overhead Press: 195lb x 5, 5, 5

Stiff Legg Dead Lift: 225lb x 12, 12, 12

Seated Overhead Press: 195lb x 9; 205lb x 6, 5

Machine Hack Squats: 3plates a side x 8, 8, 8; 3.5plates a side x 8

Single Leg Hamstring Curls: 130lb x8, 140lb x8, 150lb x8, 160lb x6

Leg Extensions: 70lb x 40, 40, 40

Reverse Curls: 65 x8, 85x8, 105 x 8

4.7.13

Ok, had a few days off to complete “Honey Do” and respond to work requirements. Back on track and ready to move into a 2-3 week heavy training mini-cycle.

4.7.13: Bench n Back: Body Weight 278lb

Warm Ups

Flat Bench: Bar x 10, 95 x 10, 135 x 10, 185 x 10, 225 x 10, 275 x10, 315 x 5, 345 x 4, 5, 3, 315 x8

Pendlay Rows: 225 x 10, 275 x 10, 315 x 10, 10, 10

Incline Bench:  225 x 10, 275 x 8, and 295 x 5

Curls: 125 x 6, 6, 6…Close Grip Bench: 295 x 6, 6, 6 (Supersets)

4.8.13: Cardio/AB + Whatever Day

Flat Bench: 225lb x 20, 20, 20…super set with pull ups, chins body weight only 20, 15, 15

…theory here was just to get a pump and work the muscle…these are not too hard anymore

8 Sets of 10 for Abs…two low leg pulls, two hanging leg pulls, 4 sets on inverted bench

Bent Over Rows: 225lb x 15, 15 (again just to get a pump and crack a sweat)

1.5 miles run/walk on treadmill

So the goal in this 2-3 week phase is to crank Bench to 345lb x 6-8 for 2-3 sets, squat either higher weight or higher reps, 195lb for 6-8 with overhead presses, and Deadlift 455lb for 4-6.

After my work out on 4.7.13 I have had some left shoulder pain. I believe from my heavy inclines, going to reduce weight or sub different exercise or alter the set up…I hate the gym incline, feels awkward.

I also realized time to start getting a spot when on the heavy sets, just so I can be sure to not rack the weight too early.

If this phase goes well, I may finally give 405lb bench a try.

Thanks for the read,

BDS

Training: 3.22.13 to 4.2.13

Time for a training update. 

Training is going good. 

Feel like I am making steady progress again. 

Enjoy: 

3.22.13 Bench n Back: Bdy weight 282lb

Warm Ups

Flat Bench Press: 320 x9, 9 (PR’s)

Pendlay Barbell Rows: 275lb x 10, 10, 10

Incline Bench Press: 225lb x 15, 15

Weighted Pull Ups (+25lb): 9, 9, 9

Close Grip Bench: 275lb x 8, 8

Dumbbell Curls: 60’s x 8, 8

Tricep Extensions (Cable  version of Skull Crushers) 115lb x 10, 10

Reverse EZ Bar Curls: 95lb x 12, 12

·         Still nursed my shoulder. So hit the big lifts hard and cruised through the rest, also why no Dumb Bell presses.

3.25.13 Squats/Back  Body Weight 278lb

Warm Ups

Front Squats: 245lb x8, 8 275lb x 8, 8 295lb x 5, 5

Leg Extensions: 40lb x 50, 40, 30

Standing Overhead Press:  185lb x 8, 8, 8 (Nice and slow and to full lock out)

Stiff Legg Dead Lift: 225 x 12, 315lb x 10, 10, 10

Seated Smith Machine Overhead Press: 205lb x 8, 8

Face Pulls: 220lb x 12, 12, 12

Think I did some T-Bar rows but can’t remember.

3.27.13 Chest/Back

Warm Ups

Flat Bench 320lb x 9, 10 (PR 2^nd Set)

Pendlay  Rows: 275lb x 8, 8, 8 (felt light)

Incline Bench: 245lb x 12, 12, 12

Weighted Pull Ups (+25lb): 10, 10, 10

Close Grip Flat Bench: 295lb x 6, 6

Super set  Dips with Dumbbell Curls: Dips Bdy weight for 25, 60’s for 3 sets of 5-6

3.28.13. Squats and Deads

Warm Up

Back Squats: 315lb x 8, 8, 8…345lb x 8, 8….still working on depth, weight is really not that important right now.

Dead Lifts: 315 x6, 6; 365 x 6; 405 x 6; 425 x 3; 445 x1; 465 x1….felt a little heavy after squats.

Rack Pulls: 455lb x 3, 3, 3, 3, 3

Weighted Side Bends: 135lb x 10, 10, 10

Won’t be back in the gym until after the first due to work and stuff; a little time off will do me good.

4.1.13 Maintenance Day: Traveling and up in Traverse City

Warm Up

Squat: 315lb x8, 8, 8; 345lb x 8, 8

Deadlifts: 405 x 5, 5; 425 x 3; 445 x 3, 3

Flat Bench Press: 315 x 8, 8, 8 super set with body weight pull ups, wide grip (4 x 12)

Bdy weight Dips 3x15; superset with chin ups 3 x12

Completed workout in about an hour; felt good, good pump.

Now that Easter is over and travel done, back to normal routine starting tomorrow.

Thanks for the read,

BDS

Training Update: 3.11.13 to 3.21.13

So, here is the regular update and some anecdotal information for those interested.

3.12.13 Dead Lifts

Warm Ups: 135 x 8, 8  225 x 8, 8 315 x 8, 8 405 x1, 1

·         I alternate conventional and sumo on my warm ups

Dead Lift: 435 x 6, 455 x 5 (Both PR’s)

Standing Overhead Press: 185 x 8, 8  Attempted 225 and got buried….what the frag?!

Shrugs: 315 x 20, 405 x 20, 495 x 15

Stiff Legg Dead Lifts: 315 x 10, 10, 10

Face Pulls: 220lb x 12, 12, 12

3.13.13 Light Squats

….So, I am adjusting my routine to include a light leg day…I  just need to focus on legs more I feel. I feel like I can’t cut my pressing any further and still make gains.

Basically, Deads/Squats on Day 1 and 2…two days off….Chest/Squats on Day 5 and 6 and so on….I do back most work outs as I feel it never gets over fatigued really….save my lower back…which I only hit directly one every 6 to 7 days.

And to keep me coming in for squats I will do Overheads on Leg day and just Dead lifts on Deads day.

With that in mind…

Warm Ups

Squat 225 x 20, 20, 15, 15, 10, 10, 8, 8

*These I played with until I got a good feel and foot spacing and then went as low as my bum peg would let me. About the 5^th set I found a good stance I can finally get below parallel…so my squats may get a weight reset and need to build back up again.

I incorporated overhead presses warm ups with my squats…135lb for each etc. I was pretty pissed about missing 225lb yesterday and crushed it today. In fact, I got it two separate times….Fragg yearh!

Rest of the work out:

Leg Extensions: 45lb x 40, 40, 40

Shrugs again

High, mid, low pulls 4 sets of 12 medium weight. Focus here is to make rear delts do all the work.

Left happy….finally low squats (think my hips are finally loosening up in right way and nailing 225lb) 

3.17.13 Chest/Back…Body Weight 282lb

Warm Ups

Flat Bench: 320lb x 8, 8 (PR! X 2)

Pendlay Rows: 275 x 10, 10

Flat Bench Dumbbells: 135 x 8, 8 (PR! X2)

Weighted Pull Up: +35lb 8, 8, 7 (PR)

Incline Bench Press: 275 x 8, 8 (PR)

Chin Ups: 12, 12, 12

Close Grip Bench: 225 x 8, 8, 8, 8

Dumbbell curls: 65’s x5, 70’s x 3

Wow, whole string of PR’s in this work out…felt great!

3.18.13 Squats: Body Weight 280lb

*I adjusted my schedule and I am attempting to work out earlier in the afternoon. Instead of traveling home, getting hyped and ready then going to the gym…I am going to the gym directly from work. On these days I try to leave earlier (3pm) and hit the gym floor by 4pm. This seems small, but this first day I was a bit dragging and think the 40min drive may have something to do with it. I also did not feel quite a powerful…but that is definitely psychosomatic.

New time in the gym means new people in the gym when I go…getting the equipment can be different. I did see a fellow squatter hitting 530lb for a double so that is good motivation…as in my later time slot I can’t remember the last time I saw anyone using the squat rack for anything other than barbell curls with 5lbs on each end of the Olympic bar.

A few weeks ago I even had a older guy ask me if I was done soon…I had 365lb on the bar in the SQUAT rack getting ready to SQUAT and he was looking to do some 50lb arm curls…in the SQUAT rack, even though there is a whole weight rack of curl bars with incremental weights from 25 to 120lbs not 50ft away….I just smiled and said it’s all yours in about 3 sets. He proceeded to go over to the power lifting BENCH and load up 2.5lbs on each end and rip out 3 sets of curls over 20 minutes…wow, some dudes.

Anyways, I was really sore from my “DAY OF PR’s”…especially my left shoulder for some reason…must of tweaked it…sucks getting old.

Warm Ups:

315lb x 8

385 x 4, 4 (expected more…but just did not have it today)

315lb x 8, 8, 8, 8, 8 (figured might as well hit this if its’ all I got this day!)

Superset wide grip pull ups with body weight 8, 8, 8, 8, 8

Single Leg (L) Leg Press with two plates per side for 4 sets of 15 reps

3 sets of light curls in 20rep range….and no I did not do these in the SQUAT RACK!!!

3.21.13 Dead Lifts/Shoulders Body Weight 280lb

So, have a short list of pains. No injuries…but light strains…right (bum leg) knee, left rear delt, and right forearm…nothing too serious, sucks getting old.

Warm Ups

Dead Lifts: 315 x 8, 8 sumo…405 x 3, 3 sumo…455 x 5, 4…405 x 10 singles spaced at 30seconds

·         Felt good, was not long ago 455lb buried me on DL. But, a guy my size really needs to hit 6 plates or 585lb to begin being respectable in my opinion.

Overhead Press: 185 x8, 8

T-Bar rows: 7 35lb plats + 25lb for 10, 10

Standing Dumbbell press: 65lb x 15, 15

Various Mid & Upper back exercises: 6 sets 10 reps each with medium heavy weight

2 sets of shoulder laterals 25lb plate x 12, 12

2 sets of Incline Press 225lb x 15, 15

*Noticing I am attracting talkers lately. I am generally very open and helpful with anyone who asks; otherwise I have my head phones on and do my thing. I really don’t consider myself that strong, but I am pushing enough weight in the particular gym I frequent to be asked recently for advice or about the various scars on my arm/leg. At one time this was a little flattering, will admit, however it’s growing to be a distraction, so will need to find ways to disengage quicker and not make my workout take all day. Besides there are some guys in my gym that move just as much weight at lower body weights who are probably better sources of information.

Thanks for the read,

BDS

Training Update: Week 3 and 4 Completed

3.7.13 Dead Lifts

Warm Ups

Dead Lifts: 425 x 8, 435 x6….took it easy on my back, just ended set soon as muscles began to feel fatigued

Dead Lift Singles: 365 12 x1 (Single lifts, 15 seconds rest between each lift)

*These are meant to work on technique, speed, and muscle memory.

Over Heard Press:  175 x 12,12

Shrugs: 405 x 20, 495 x 12

Seated Should Press to Front: 205 x 6, 6

Seated High Back Rows (machine): 115lb x 12,12 (single arm)

180 Lateral Raises: 20 x 12, 12, 12, 12

T-Bar Rows: 270lb x 8, 8, 8

*Back a little tight, but went easy on the lifts that stress the back the most. All in all, happy could get it done. Going to skip Bent Over Barbell Rows for 1 week to give my weak link a bit of time to heal.

3.9.13 Chest/back Body Weight 279lb!

Bench: 305lb x 12, 10 (PR!)

Pendlay Rows: 225lb x 12, 12 and 275lb x 12 (no straps)

Flat Bench Dumb Bell Press: 130’s x 10, 10

Weighted Pull Ups, wide grip: Bdy weight + 25lb x 10, 10, 10

Incline Dumb Bell Press: 115’s x 12, 12

Bdy Weight Chin Ups: 12, 12, 12

Weighted Dips: bdy weight + 75lb x 10, 10

Dumb Bell Curls: 60’s x 10, 10

Cable Tricep Extensions: 115 x 10, 10

3.10.13 Squats  Body Weight 280lb

Warm Ups: 225 x 10, 10, 10; 315 x 10, 10

Back Squats: 365lb x 10, 8, 8

Safety Bar Squats (Front Squats): 275 x 8, 8, 8, 8

Stiff Leg Dead Lifts: 315 x 10, 10, 10

Hack Squats: 3plates a side x 10, 10

Super set Wide Grip Bdy Weight Pull Ups: 8 sets of 8

*Felt a little lack of energy today. Too many activities prior to  getting to the gym.

This completes week 3 and 4. I hit most of my numbers and set some PR’s (Personal Records) along the way…so cool! Looking really forward to upping the weights and getting some ab work back in. I have only made a small change to the foods I am eating, namely upping my protein during the day and watching my junk food. I also trimmed back my “cheat day” to only a “cheat meal.” This is paying off as I started this 2 week period at about 286lb and finished at 280lb.

Here are the goals on the main lifts for week 5 and 6:

Bench Press: 315lb-325lb 2 sets of 10

Squats: 385lb for 2 sets of 10

Overhead Press: 185lb for 2 sets of 10

Dead Lifts: 445lb x 2 sets of 10

Thanks for the read,

BDS

Training Update 2.3.13 to 3.6.13

Time for an update on my training.

Check out how I am doing after the jump....

Training 2.3.13 Update and Note on Program Change

So, I have reviewed my training over last 6 months and noticed since switching/experimenting with what is called the "5x5" and "5/3/1" routines I have noticed my progress has slowed quite a bit.


This combined with a shot of myself on video looking pretty lumpy in that singlet has me restarting the program that worked so well the first half of 2012.

Not to self and other lifters....be careful of "the program worked so well; I stopped doing it". Yeah, what happens here is that you think you know a bunch of stuff and then start changing your program...and guess what....yeah progress comes to a crawl.

Righto, so here we go, back to the original program. Full details will be in a future post with a link to the google file for those interested.

Warm Up (10 min treadmill + stretching + warm up sets on bench)
Flat Bench: 285lb x 15, 13
......Super set with...Single Arm Dumbbell row: 125 x 15,15
Flat Bench Dumb Bell Press: 120lb x 14, 13
......Super set with...Pull Ups...30lbs off...focus here is use lats...less bi's: 15, 15
Incline Dumb Bell Press: 105 x 13,13
......Super set with Single Arm Low Pulley Cable rows: 120 x 15,13
Weighted Dips (Bdy wt + 35lbs): 15,14
......Super set with Single Arm Dumbbell Curls: 55 x 13, 13
Standing Cable Skull Crushers: 95lb x 15, 14
......Super set with Preacher Dumbbell Curls: 30 x 15, 13

This may not look like much on paper...but it kicks my butt. The goal is to hit 15 reps for all sets withing about 2 weeks, so picking the right weight is crucial. Rest periods between sets is up to 3 minutes. When I feel froggy I can work in some calfs during rest periods. Once you hit all sets at 15 reps and/or about 2 weeks; weight is upped, reps go to 10-12, and rest is cut by at least 30 seconds. Rinse and repeat until you get to sets of 6-8 and less than 30 seconds rest.

Work out days are 1 ON and 1 OFF/Light Cardio/Abs. I have 3 Work Outs. Chest/Back....Legs/Shoulders....Deadlift/Back...so you hit everything 3-4 times per week. But I am not shy about an extra rest day if I need it.

Thanks for the read,

BDS

So, one of my goals for last year that ended up carrying over to this year due to scheduling has come and gone.

I hit my mark of getting 375lb press in competition. It was technically 170kg or 374.2lb...but that is close enough for me.

It is the second most weight I have pressed, only every pressing 385lb in the gym.

There are a few rules to follow in a meet, so you loose a few pounds off your best gym press. So, I was pretty happy about the weight moved. I ended up with three good lifts in my first meet.

There was about 20 lifters. I was the 5th oldest guy and 2nd best presser of that old man group  (over 40). Best raw press on the day was a Super Heavy Weight Open (under 40) with 514lb.

I have a lofty goal of hitting 455lb by end of year. I competed in the the 308lb class though I weighed in at about 283lb. The next weight division is 275lb; which is where I will probably end up in my next meet.

I will say watching a video of your self is.....illuminating...I totally feel like the guy in the cartoon pic. Man that singlet leaves nothing to the imagination....lol.

But, I lift because I enjoy it and I never take myself too seriously.

I ended up taking first place in my age/weight division and had three successful lifts. I had quite a bit of fun and learned a few things. So, all in all a good day.

Here is a video that makes it real....

Training 1.28.13

Last training day before the Saturday contest. I have finally kicked the flu. My chest was not healed from the last work out but I hit legs strong and did some bench work because I knew I have 5 days to recover before Saturday.

As to the pic...Saturday I hope to have a really BIG BENCH...yeah, corny.




Warm ups
Squat: 365 x 10,10 (Will stick with this until work back up to 15)
Flat Bench 315 x 8,8
Safety Bar Squat: 260 x 11,10
Incline Bench: 275 x 5,5
Front Squats in Power Sled: 4 plates a side x 12,12
Close grip/Bi's: 245 x 8,8 60's x 10, 10

Bdy weight 284

Thanks for the read,

BDS

Training 1.26.13

Quite a bit of training entries lately, 40k content is on the way.

Today was B-day celebration hosted by my lovely fiance'. Breakfast in bed, sleeping in, and dinner reservations at a great local steak house.

My workout a bit rushed, starting and finishing in under 45 minutes. I also am still having gas tank problems due to this damn flu.

Not the greatest numbers today, but here it is:

Flat Bench: 295lb x 13, 11
2 sets of 8 pull ups with bdy wt between each set (Bdy wt 283lb)
Incline Bench: 235lb x 13, 12
2 set of 8 pull ups with bdy wt
Close grip bench: 245 x 8, 225 x 10, 135 x 28
2 sets of 8 pull ups with bdy wt

So 6 sets of presses and 12 sets of bdy weight pull ups..I vary the grips.

Thanks for the read,

BDS

Training 1.24.13 and Reader Email: How did you gain the weight?

Today's training and response to mentioned email.

Body Weight 283lbs (That is with all my sweats on, phone, straps, and juice container...so somehow I lost some weight).

Warm Up and Warm Up sets (by the way once I get going I load the bar right to weight listed and I perform the following exercises in the order listed)

Dead Lifts: 405lb x 12,12
Standing Overhead Press: 185lb x 8, 8, 8 Super set with Bdy wt Pull Ups 10, 10, 10
Stiff Leg Dead Lift: 315lb x 12, 12
Seated Overhead Press to front: 205lb, 5, 5...135lb x 25
Lying Leg Curls Single Leg: 120lb x 12, 12 each leg

Weird workout. First, yeah a Nurse is the last person to drag themselves in to see a Doctor...go figure...and this flu I have had for over a week is affecting my breathing. Everything felt lighter for first 6 reps, then I really ran out of gas. The deads practically felt light for the first half and I have been waiting for 405 to fly off the floor for a while now.

I also confirmed my spot at the Can Am Bench Press Competition on Feb 2. I will be in the fat old fart division.....Super Heavy Weight (over 275lb) and Masters II (Age 45-49). I will be in the RAW group meaning no bench shirts and should be done by noon...so cool! My goal is 375lb. 405lb would make me giggle like a little girl and do a silly fat man dance. I should have a video of this to post.

On to the email:

I got an email asking how I gained about 30lb last year (250 to 280). Well, let me say I am not the best source for creative tips on gaining weight. I gain weight seemingly by positive thoughts only it feels. But, I can provide you the basics to get a good start.

There are three classic body types...Ectomorphic (skinny/lean).. .Mesomorphic (stocky/athletic/muscular) ....Endomorphic (large/greater body fat). You can also be a combination such as Meso-Endo Morphic. That is me. Big, with decent musculature, but carry plenty of body fat. Think football lineman.

Also in 2011 I was completing 1-3 5k runs per week and restricting my calories. I did this for a year straight and only cut from about 282 to 250. So while gaining weight is easy for me, losing it is a struggle.

However, I will give you Lesson Two in weight lifting...

Large Strong Bodies are built in the kitchen and the bedroom. 

This is a simplified example of how the cycle works:

A. 2 hour work out with basic, tough, heavy exercises, with reps 6-12 at 70 to 85% of your 1 rep max such as; (Squat, Bench, Dead Lift, Pull Ups, Rows)

B. 22 hours that include 6 meals giving 1 to 1.5 grams of protein per pound of body weight and 500-1000 more calories than you burned for the 24 hours, and 8-10 hours of sleep.

C. Enough off days and stuff mentioned in B to allow your recovery ability to ready you for next work out. (i.e. 2 on/1 off....for us old farts  1 on/1 off works pretty good)

See, working out stimulates the muscle, i.e. breaks it down. Food, namely protein provides the building blocks to build the muscle again, carbs the fuel for processes through the day, fat to lube the system. Sleep is where the rebuilding is done.

If you don't eat enough or sleep enough what you do in the gym won't matter much after your noob growth period...3-6 months. Especially if you are not 15-25 years old.

For fellas on the Eco-morphic side of the scale...think long distance runner build....limit your cardio. If you have a physical job...say carpenter etc....don't even do cardio. Also limit or eliminate your caffeine and smoking...both decrease your appetite and up your metabolism, amongst other negative effects on your health.

Weigh yourself once a week...if your not gaining weight add another 200 hundred calories a day.

What types of foods is a whole nother' post and this is getting long. But stick to foods that are nutrient rich and help yourself out with buying a weight gain power and mix with water or milk. I always use milk; 1/2% or 2%.

You would probably be surprised at how LITTLE I eat and still gain weight. But, this is me. You have to find what works for you.

Here is a regular day for me:

4 cups of coffee with creamer
5 Boiled Eggs
2 Bananas
3 Protein Shakes with Whey Isolate and 8oz of 2% milk
6-8 8oz glasses of water
2 cups of rice, oatmeal, or potatoes
Maybe some veggies...2-3 times per week, 2 servings
Peanuts for snacks, 2 cups
Green Tea, 12 oz
2 Energy/Protein Bars
2 chick breasts, pork, steak, or turkey..about 1/2 pound

That's it. I have a day a week I will eat whatever I want. That is usually a Jets Pizza or trip to Olive Garden for steak and pasta with the missus.

Definitely nothing spectacular there. I continue to gain weight and carry more body fat than I would recommend for most.

Hope this helps and thanks for the emails.

BDS

Training 1.22.13

I did not go into detail in my "New Stuff for 2013" post regarding how my training went for 2012, but I will shed a little lite here and some more as the year goes on.

I would start this year with coming clean, in a way. I'm 47 years old this Superbowl weekend. Over the years through bad luck and bad choices I have not been kind to body. This causes me some pain. Like pain daily. In my ankles, knees, hips, back, and neck. It is the kinda of pain that makes me climb down a flight of stairs while using both hands and makes me take a 30 second pause before I let my feet hit the floor in the morning....cause I know it's coming the instant I stand.

But, this is not a "whine-a-thon" it is just a precursor to why I modify, limit, and do certain things in the gym and bring us to lesson one about working out with weights:

If it hurts, don't do it. Despite what "Mr. Kinesiolgy Trainer" says or your HS foot coach. I don't mean the kind of pain you get from it being hard, or creating lactic acid build up, aka "burn", or post work out soreness...that is not pain. Pain is when your joints are screaming at you to knock it off. I feel this with box squats and full depth back squats. Just have to admit I can't do it and find an alternate exercise. For me that is the Safety Squat Bar; which simulates a front squat and the power squat machine. 

Another example for me is straight bar curls. These really hurt my elbows, like every time I did it for years because I thought "It is the only way to build biceps". Yeah, if YOUR joints don't like a movement....LISTEN!

K, enough moving on. So here is my list of injuries to shed light on why the above mentioned exercises are tough on me:

In 1980 (yeah, remember I said I was old) I was run into by a large passenger car moving at over 65 mph. I was on foot.

I broke my lower left and right leg in over 30 places, shattered my right hand, left arm, both colar bones, all the ribs on my left side, tore off a significant portion of my face, and had seven sub dural hematomes (head wounds). Yeah good stuff. I will try and find  a picture for you guys. So, long story only slightly longer it has been a long road.

Enough of the the walk down the memory lane of pain. I have gotten a couple emails on squats and just wanted to point out why I modify my leg work outs.

Training 1.22.13 Legs and Hvy Bench, Bdy Weight 284

Warm up and warm up sets

Back Squat to 3/4 depth 335 x 15 x2

Flat Bench 335 x 5, 5

Safety Bar Squat 260 x 10,10 (These I can go ass to grass and do)

Incline Bench 275 x 5,5

Power Squat Rack 4 plates x 10,10 (These are also ass to grass)

Close Grip Bench 275 x 8,8

Bicep D-bell curls 65's x 8, 70's x5

Does not look like much on paper, but does me in. Takes about 1hr after warm ups. I was pretty happy how the workout went as been sick for a week with the flu. Legs actually went up a few reps and ready to add some weight on Back Squats and reps on SSB and PSR.

Thanks for the read, 

BDS

New Stuff for 2013

I was going to post a 2012 retrospective and goals etc. for 2013, but
I have decided to keep it short and sweet.

Here are 2012 goals and how and did:
45/40 Games Played

1/2 Completed Armies
<16% Body Fat
7/6 40k Tournaments (100% Painted)
Dead Lift 500lbs (PR 485lbs)
Bench 405lbs (PR 385 lbs)
Bench 225lb x 40 (PR 225lb x 35)
Squat 365lbs for 5 sets of 12 reps (PR 315lbs for 7 sets of 10)
Standing Overhead Press 225lb (Done!!! on 12.24)
Enter a Power Lifting Competition
(Entered Feb 2, 2013...Can AM Bench Press Championships

Increase Range of Motion of Right Ankle
0/1 40k Short Stories
0/1 Gaming Table Built

You can see how I did without going into great detail. I am particularly happy with getting 45 games in and 7 Tournaments with a fully painted army. I also was geeked to get a standing press with 225lb( 102kg). This was done strict no calf, leg bounce. All in all a good year of gains.

My 2013 goals are posted on the right for anyone who is interested.In the upcoming year I plan to get a few more games in and have upped the some of the other goals as listed.

As far as the blog goes, here is a list of some of the things I have planned this year:

More WIP and Painted figures pics
Video/Video links ( Because when it comes to weight lifting and the Internet, everyone can lift 500lb this way or that way)
More Work Out entries
Some video battle reports
Some 40k and general fiction

Good stuff to come. Thanks for hanging with me so far and looking forward to the next year.

Thanks for the read,

BDS