Uncle Al's Training Log

[UncleAl]

I joined WBB this week and decided to start a log for motivation, accountability, and support.

Here are my stats (lifts are raw):
Age: 63
Height: 5'5"
Powerlifting Experience: (almost) 2 years
Weight Classes: 148 and 165
Squat: 315 @ 165 (haven't squatted at 148)
Bench Press: 230 @ 148, 240 @ 165
Deadlift: 425 @ 148, 450 @ 165
Year End Goal: Triple bodyweight deadlift

This week, I kept it light and was pretty much all over the map, except for starting a new bench press routine, but I'll get more structured as soon as I decide exactly when my next meet will be. I have a bit of a hitch in my hip and a minor groin pull, so I kept away from back squats. I'll continue to work around those issues and hopefully be up to snuff in a week or two.

MONDAY
Warmups: Light Halting Deadlifts, Good Mornings, SLDLs, hack squats,
I/Y/T/W/L Laterals, and Internal/External Rotations
Bench Press: 95x10, 125x10, 155x8, 180x5, 205x3, 180x5, 205x3, 180x5, 205x3, 115x30

Weighted Pullup/Dip: 30x12/15x3, bodyweight x15/20
Rope Hammer Curl: 100x10x2, 60x20
One-Arm Lateral Raise: 25x15/15x2, 15x20/20

Prehab/Rehab/Abs/Cardio:
Floor Wiper: 65x20, 75x20
Shoulder Rotator: 15 minutes
Reverse Hyperextension: 30, 25
Hip Stretches


WEDNESDAY
Warmup: Goblet Squat (55x15, 70x12, 90x10)
Rack Pull (1" above knees): 135x8, 225x6, 315x5, 405x3, 455x1x3, 405x3
Hack Squat: 135x8, 185x8, 225x8
Speed Deadlift: 225x3x3
Seated Calf Raise: 105x20x3

Dumbell Curl: 25s x15x3 supersetted with
Lying Tri Press (with wrist roll): 20s x15x3
One-Arm DB Press: 40x10/10, 45x10/10, 50x10/10
One-Arm DB Snatch: 50x3/3

Prehab/Rehab/Abs/Cardio:
Halting DL/Good Morning: bar x25/25
Hyperextension/Reverse Hyper: 12/35
Adductor: 40x50
Recumbent Bike: 12 minutes
Stability Ball Crunch: 50
Hip stretches


FRIDAY
Warmups: I/Y/T/W/L Lateral and Internal/External Rotations
Bench Press: 95x10, 135x8, 185x3, 225x3, 195x5x2, 170x10x2 (Am trying to decide whether or not to get a shirt, so I put on a rather loose Inzer Rage on the set with 225. Didn't buy me much, but took the pressure off my shoulders.)

T-Bar Row: 135x10, 180x8, 205x6, 135x12
Dead Hang Curl: 25s x10x2
V-Bar Trip Pressdn: 55x20x2

Prehab/Rehab:
Halting DL/Uprt Row/GM/Squat Complex: bar x50 total reps
Shoulder Rotator: 3 minutes
Chest, shoulder, and hip stretches


SATURDAY GPP
2-Arm Kettlebell Swing: 36x20x2
1-Arm KB Swing: 36x15/15
Waiter Walk: 3 minutes (36 lbs)
Walking 2-Arm KB Swing: 36x20
40 Yard Sprint x4
30 Yard Sprint x4
Full Body Crunch: 36x20
Crunch: 36x20
Tri Ext/Flye/BP/Row/Uprt Row/Curl/RDL DB Complex: 92 total reps

I walk a couple of miles with my dogs and swim a quarter mile most days, but I'm not going to log those things.

Bodyweight between 156 and 158 all week.

[UncleAl]

ME Bench Press/Upper Body/Pre&Rehab

Warmup: L Laterals with 5s
Bench Press: 95x10, 125x10, 155x8, 185x5, 205x3, 185x5, 205x3, 185x5, 205x3, 115x20
Weighted Pullup (neutral grip)/Dip: 35x12/15x3, bodyweight (chin grip) x15/20
One-Arm Side Lateral (L/R): 30x15/15, 20x20/20
Hammer Curl (on vertical preacher bench): 20x10/10, 25x10/10, 30x8/8
Floor Wiper: 95x20x2
Reverse Hyper: 30,30
Adductor: 50x30
Shoulder Rotator: 15 minutes
Hip, back and pec stretches

Did the bodyweight chins to my sternum. Holy crap, what a pump! I think I'll strap on some weights next week, and do these instead of the neutral grip pullups. That should get my lats and guns engorged enough to impress the cardio bunnies.

[Clifford Gillmore]

Hey al!

VERY cool to see someone over 60 lifting more than me at a lower body weight!! I train in Perth with Henry Day, and sometimes Adam Coe if he ever turns up when I come in. Are you IPF or CAPO?


Edit; Errr, ignore that! When I read Melbourne I instantly thought Australia, I keep forgetting you guys have one too!

[UncleAl]

Thanks for dropping by, Risk. I have been lifting with 100% Raw and Raw United. Also, did one APA push/pull. If Brian Schwab runs his usual October APF contest, that might be my next one.

I've been reading some posts here about how to involve your back in the bench press. My back is my strongest bodypart. So, I think if I can master that recoil technique, I'll finally be able to progress again in that lift.

[UncleAl]

Scheduled a meet for the second week in September. So, after a month's break started deadlifting again. Kept the sets low, because I'm going deep sea fishing on Friday, and don't want my back giving way if I hook a big one.

Warmup: Ran through a short upper/lower body complex with just the bar and stretched
Parallel Bench Squat: 135x12, 185x10, 225x10, 255x8
Deadlift: 135x10, 225x10, 315x10 (70% 1RM)
Speed Deadlift: 225x3x3
SLDL: 135x12
Standing Rope Tuck: 100x30
Leg Raise: 30
Hyperextension/Reverse Hyper: 12/30
Adductor: 55x35
Walking Complex (one suitcase, heartbeat, and waiter walks): 10 minutes
Back & hip stretches

Left hip wasn't loving the deadlifts but didn't squawk too badly either. I'm pretty sure I can keep going, as long as I wear a belt & briefs and stretch before and after. I hated using a stiff bar. Fortunately, will have unlimited access to a deadlift bar in two or three weeks.