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BendtheBar
07-03-2012, 12:51 PM
Currently training for a 2000 raw total by age 50.

About 1700-1750 with wraps and belt right now. Last competed at UPA Nationals in April and hit a 1653 total at the age of 44, with no belt and fairly loose knee wraps:

--Squat - 602.5
--Deadlift 672.5
--Bench Press - 382.5

Will be competing twice in 2013:

--RUM in Tampa, February, 2013.
--UPA Nationals, April, 2013.

Currently top 6 in my class/age on Powerlifting Watch for squats and deadlifts, but not even close on bench press. Working hard to change that though.

Only been training for powerlifting for about 18 months. Before that I was into muscle building, and my total was around 1400 and stagnated for several years.

Thanks for following along.

Off Road
07-03-2012, 01:43 PM
Welcome Steve. Nice to see you here, you'll be a great addition to the journal section. Good luck on your goals, I know you'll smash them.

BendtheBar
07-03-2012, 01:44 PM
Thanks OR. Off to bench.

BendtheBar
07-03-2012, 01:47 PM
July 2nd, 2012

Workout Time: 63 minutes

Workout Grade: A

Amazing session. My energy was off the charts and I felt superhuman. Speed deads were lightning fast.

Decided to give my lower back a rest and work with 70% on deadlifts. Did triples and they felt like a joke - it was completely ridiculous how light these triples were. I hadn't worked with under 90% on deadlifts in over 7 months.

Oh, and used my Spud Belt.

Speed Deadlifts
Bar x 10
135 x 3
225 x 1

355 x 8 singles, 45 seconds rest

Deadlifts - 70%
475 x 5 sets x 3 reps - Laughingly easy

Squats - Light day
145 x 5
235 x 3
325 x 1
415 x 1

465 x 5 singles

BendtheBar
07-03-2012, 03:31 PM
July 3rd, 2012

Workout Time: 70 Minutes

Workout Grade: C-

Low energy today. Bench went well enough. Form is hit and miss, but working hard at it. Slowly improving.

Trying to add in some assistance work. Went light on Arnolds and curls to get the feel for how my elbows would hold up. I'll slowly add weight from here.

Seated dumbbell tricep extensions were a failure. I'm too bulky to get the dumbbell behind my head. Next time I'll try skullcrushers.

Bench Press - Light Day
Bar x 10
135 x 10
225 x 3
315 x 1

345 x 3
345 x 3
345 x 3

315 x 5
315 x 5
315 x 5

Barbell Rows
Bar x 5
135 x 5
225 x 3

315 x 7
315 x 6

Arnold Press - Light/Tester
45's x 10
45's x 10

Dumbbell Curls
45's x 10
45's x 10

BendtheBar
07-05-2012, 03:20 PM
Rest today. Getting back at high frequency soon, probably tomorrow. Lower back feels good.

BendtheBar
07-06-2012, 08:48 AM
Think I am going to alternate squats and deadlifts day to day for a while, just to prevent my back from getting hammered too much in one session.

Probably do:

Weeks 1 and 2

Monday - Squats and Bench
Tuesday - Deadlift, Hammers and Core
Wednesday - Light Squats, OHP and Triceps
Thursday - Rows, Power Shrugs and Core
Friday - Squats and Light Bench
Saturday - Deadlift, DB Curls and Core

Week 3 - Deload

BendtheBar
07-06-2012, 05:16 PM
395 x 3 bench PR with Slingshot. Nothing amazing, but first real solid bench PR since my last meet. Felt like I had 5 in me but my back started to cramp. Eccentric were fast.

Logging more after food...

Off Road
07-06-2012, 05:29 PM
Nice job BtB.

BendtheBar
07-06-2012, 06:20 PM
Thanks OR

BendtheBar
07-06-2012, 06:29 PM
July 6th, 2012

Workout Time: 100 minutes

Workout Grade: A-

Performed my first ever heavy squat set with a belt. 545 felt easy. Think I would have a solid chance at 650 right now, or at least something in that ballpark.

Hit my first big bench PR in quite a while. Had a few reps in the tank, but my back was cramping. Eccentrics were quick. My bench form is improving, thanks to a few tips from Roger Ryan. Still far too inconsistent though.

All in all a good session. I entered fatigued from the heat, with no motivation. Left feeling energetic and triumphant.

Squat
145 x 5
235 x 2
325 x 1 - Added belt
415 x 1 - Added light knee wrap
465 x 1

545 x 1 - Easy
505 x 2

Bench Press - w/Slingshot
135 x 10
225 x 3
315 x 1 - Light. Knew I was going to get FOCO (Fat man getting loco)
335 x 1 - Form started to groove. Best form rep yet.
355 x 1
375 x 1

395 x 1 - Paused rep
395 x 1 - Paused rep
395 x 1 - Paused rep
395 x 3 - PR, Touch and go reps

BendtheBar
07-10-2012, 05:50 PM
July 10th, 2012

Workout Time: 70 minutes

Workout Grade: C+

Felt very strong, but I had a horrendous back pump. Need to get back on taurine. Tried week one of the Coan deadlift program just for fun, and some lighter work. Things went well.

First set of barbell rows I tweaked my left hammie. This was a re-aggravation of a tweak I picked up last squat day (doing one too many reps, of course). Nothing major.

Deadlifts
Bar x 10
135 x 5
225 x 3 - Belt added
315 x 1
405 x 1
495 x 1

525 x 2

405 x 8 sets x 3 reps - 90 seconds rest between sets

Barbell Rows
Bar x 10
135 x 3
225 x 1
315 x 5 - Hammie shut me down.

Off Road
07-10-2012, 06:52 PM
Heavy deads and rows...no wonder your back was pumped. Nice session BtB and strong work.

Invain
07-10-2012, 07:00 PM
Damn that is an epic goal, 2000 raw. Good luck man, you'll make it.

BendtheBar
07-11-2012, 05:48 AM
Damn that is an epic goal, 2000 raw. Good luck man, you'll make it.

Thanks Invain.

44pirate
07-11-2012, 06:12 AM
What weight class do you compete in?

BendtheBar
07-11-2012, 06:24 AM
What weight class do you compete in?

Last meet supers. I missed weigh in by a half pound.

I hope to compete at 280-290 in 2013.

BendtheBar
07-11-2012, 03:22 PM
July 11th, 2012

Workout Time: 54 minutes

Workout Grade: B+

Pulled an ab muscle prior to lifting getting my socks on. Old man, I am. Wasn't a big deal until my 4th working bench set, and then it knotted up again. Had to abort the set at 5 reps. Easily had 3-5 more in the tank.

Heavy day was ala Doug Young...worked triples, with last set being max reps. Goal was 5 reps. I hit that, so I will increase weight the next time I have a light bench day.

Had little energy or motivation prior to this session, but the work was quality anyway.

Bench Press - Light Day
Bar x 10
135 x 10
225 x 3
315 x 1
335 x 1

355 x 3
355 x 3
355 x 3
355 x 5 - Pulled ab muscle, abort mission

Close Grip Bench Press
315 x 8 sets x 3 reps - 90 seconds rest between sets

Hammer Curls
45's x 10
45's x 10

BendtheBar
07-13-2012, 04:15 PM
July 13th, 2012

Workout Time: 60 minutes?

Workout Grade: A-

Killed it tonight. Everything was light as heck. Went down to the dungeon very tired and unmotivated, with a left hamstring that was very tight. Despite this I destroyed my 545 squat single. 675 rack pulls and shrugs were ridiculous. Need more plates.

Time for food. Have a great weekend everyone.

Squats
145 x 5
145 x 5
235 x 3
325 x 1
415 x 1 - Added light wrap
465 x 1

545 x 1 - Easy (2 workouts in a row)

Rack Pulls and Shrugs
225 x 3
405 x 3
495 x 1
585 x 1

675 x 8 - Not a PR, but crushed

Off Road
07-13-2012, 04:43 PM
That's a big 'ol squat there Hoss!

BendtheBar
07-13-2012, 06:27 PM
Thanks OR.

BendtheBar
07-14-2012, 07:40 AM
Feeling things are headed where they need to head. Progress is being made, and 1800 is going to happen next year.

Right now, based on the addition of equipment (belt and knee wraps), and my recent PRs, I think I am close to:

Bench - 400
Squat - 650
Deadlift - 700

That's a 1750 total, and a 100 pound jump since April.

muscle_g
07-14-2012, 01:00 PM
Great work!!

BendtheBar
07-15-2012, 11:58 AM
July 15th, 2012

Workout Grade: A+

Workout Time: 90 minutes? My daughter trained with me.

Trying to get in the habit of Youtubing my training for review. My laptop froze, and I had to reboot. Once it was ready to go again I completely forgot about my squat reps, but proceeded to crush 550. It was fast, effortless, and my lower back feels great.

Also hit a bench PR. That's 3 PRs in 3 weeks. In a groove. This is the most I've ever tripled with a Slingshot. I had at least 1-2 more reps in me, but the goal is to hit a triple on the last set. I'll add 5 pounds on my next heavy bench day.

Squats
145 x 5
145 x 5
235 x 3 - Added Belt
325 x 1
415 x 1 - Added Wraps
465 x 1

550 x 1 - Forgot Wraps


http://www.youtube.com/watch?v=QFtxhiyZoZA

Bench Press - Heavy Day
w/Slingshot
135 x 10
225 x 3
315 x 1
335 x 1
355 x 1

400 x 1
400 x 1
400 x 3 - PR


http://www.youtube.com/watch?v=ALuLUtFslWU

Me helping Erin with box squats:


http://www.youtube.com/watch?v=efSJ6CChO-Q

BendtheBar
07-17-2012, 02:23 PM
July 17th, 2012

Workout Time: 35 minutes

Workout Grade: D+

Felt strong, but shut it down early. Couldn't find a good groove and my knees and hamstrings weren't liking things, so I stopped for the day. Still getting used to wearing a belt.

Nothing big. Just playing things safe.

Deadlifts
Bar x 10
135 x 4
225 x 3
315 x 1
405 x 1
495 x 1

565 x 2 - Easy

455 x 3 - 90 seconds rest
455 x 3
455 x 3


http://www.youtube.com/watch?v=fzC8tN3ZHj8

BendtheBar
07-23-2012, 06:43 PM
July 23rd, 2012

Workout Time: 70 minutes

Workout Grade: B+

Right knee was a little off tonight. Nothing major, but tonight was a survive, not thrive squat session. On the other hand, bench presses feel uber. Eccentrics are fast and strong, and I hit my 4th straight bench PR.

Form feels good. I actually had to shut down my last set at 5 reps because I was losing my tightness. I'm pretty sure I had an easy 7-8 reps in me @ 360.

Squats
145 x 5
145 x 5 - Add belt
235 x 3
325 x 1
415 x 1 - Add wraps
465 x 1

550 x 1 - Easy

Bench Press - Slingshot
135 x 10
225 x 3
315 x 1
335 x 1

360 x 3
360 x 3
360 x 3
360 x 5 - PR


http://www.youtube.com/watch?v=Prs_F_p8bb8

Invain
07-23-2012, 09:01 PM
550 looked easy as hell.

BendtheBar
07-24-2012, 09:03 AM
550 looked easy as hell.

Thanks. Hoping to creep my singles up to 600 by year's end.