A new level -- Powerlifting Log

[andhen2003]

Hi all. I was looking for a place to post my journal. Saw Big Tone posting here so figured my presence couldn't make it any worse.

I'm a 42 year old powerlifter. I started about 4-5 years ago and have competed a couple of times, though it has been about a year and a half because of work and an injury (I detached my right medial bicep head in August last year, and had it surgically reattached). I'm looking to compete over the summer again this year.

I weigh about 185 lbs, give or take 5 lbs each day. Look forward to posting here.

Andrew

[andhen2003]

5/8/11

Quick workout
Conv Deadlift 135# x 5, 225# x 3, 315# x 2, 365# x 1, 405# x 1, 435# x 1, 435# x 1 (I tweaked my back on this one so I stopped)
45 degree hyper: BW x 12 x 3 sets
Lat pulldowns: ??? x 10 x 3
Hammer curls: 25#s x 12 x 3 sets
40 minutes cardio

[andhen2003]

main set highlights from last few workouts

5/6/11: Light workout at home, no spot
Bench (paused): 215# x 6 x 3 sets

5/4/11:
Squat (belt): 135# x 5, 215# x 3, 315# x 2, 365# x 1, 405# x 3
GM 185# x 10 x 3 sets
45 degree hyper, holding #35 behind head x 10 x 3 sets
Leg raises BW x 10 x 3 sets
30 minutes cardio

[andhen2003]

5/10

50 minutes cardio (back is still tweaked, hope to squat tomorrow tho)

[andhen2003]

5/11/11

had to rush & back still slightly tweaked but almost better

// Box squats (2 second pause on box): 135# x 6; 225# x 4; 315# x 1; 345# x 5 x 2 sets
Light Straight-Leg GM's: 135# x 15 x 3 sets
Hip adduction: 200# x 20 x 3 circuit with
3 sets standing cable abs and 3 sets seated calf raises
25 minutes of cardio

[andhen2003]

5/13: 1/2 hour cardio

5/14:
Bench press 135# x 5; 185# x 3; 245# x 5; 245# x 4 (spotter helped me on each of the last reps when he shouldn't have but I'm pretty pleased, since my bench stinks)
Paused 185# x 5 x 3 sets
Dumbell shoulder flyes 25#s x 10 x 2 sets 20#s x 10
Face pulls 150# x 10; 170# x 10; 190# x 10
Tricep rope presses
30 minutes cardio

[andhen2003]

5/15

Deads 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 5 x 2 sets
Shrugs 315# x 10 x 3
Cable rows 150# x 5; 170# x 5; 190# x 5 (too easy)
Standing cable abs - 3 sets
reverse grip curls 70# x 10 x 2
22 minutes light cardio

[andhen2003]

5/17

Squats 135# x 5; 225# x 3; 315# x 2; 345# x 1; 385# x 5 x 2 sets
45 degree hypers: holding 45# x 10 x 3 sets
Hip Adbuct: 200# x 30; 200# x 25
Crunches holding 25# x 10 x 3 sets
30 minutes cardio

[andhen2003]

5/20/11

Bench press
135# x 6; 135# x 3; 165# x 3; 205# x 10 x 2 sets
with 2 sec pause: 185# x 5 x 3 sets
flyes 20#s x 12 x 3 sets
face pulls: 150# x 10; 170# x 10; 190# x 10
3 sets tricep rope press
40 minutes cardio

[andhen2003]

5/22/11

Deads 135# x 5; 135# x 3; 225# x 3; 315# x 2; 405# x 1; 435# x 3; 435# x 1 (my back felt tweaked again on this one, so i called it here)
BOR from the floor: 185# x 10 x 2 sets; 135# x 10 (regular)
Pull throughs - 3 sets
Lat press downs - 3 sets
Hammer curls - 25#s x 10 x 3 sets
20 minutes cardio

[andhen2003]

5/28/11

// box squats 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 5 (pr!); 365# x 3 <-- all reps w 2 sec pause on the box
lunges (i suck at these and have no balance, need to do them more) -- 3 sets
SCA - 2 sets
Hip abduct 3 sets 210# x 30, x 25, x 20
calf raises
30 minutes cardio

bw = 185

[andhen2003]

5/30

GETTING OLD SUCKS!!

bench 135# x 5, 135# x 3, 195# x 3, 250# x 4 (i wanted five, sucks), 250# x 3 - back started cramping up
standing overhead press 115# x 5; 125# x 5; 135# x 5 - back felt ok
neutral grip dumbell press 65#s x 10, started getting up and WHAMMO, my back completely went out. I couldn't even pick the weights back up.
1/2 hour on the elliptical loosened it up a little, but this was the worst pain i've ever felt in my back. Both my hips had pain that radiated down my legs.
Feels ok now but that was scary. I'm going to dial it back for a week or two and get into the chiro. Time for some ice and ibupropfen.

[andhen2003]

well, i herniated a disc boys and girls. yesterday was the most pain i have ever experienced in my life, but i went to an exceptional sports med doctor who has me back at work today and says i will be able to powerlift again. just maybe...i'll switch back to sumo...

[andhen2003]

6/5

rehab! actually my back is feeling great, but i will take my time getting back on the wagon.

40 minutes cardio
45 degree hypers BWx15x3
Leg raises BWx10x3

[andhen2003]

first weightlifting workout since the slipped disc.

bench paused 135# x 10 x 3
flyes 20#s x 10 x 3
face pulls 100, 120, 130# x 10
tricep rope press
30 minutes cardio

no agonizing pain, me happy

[andhen2003]

i left out a few workouts, but gradually working back into it.

7/4/11
Bench: 135# x 5; 185# x 3; 215# x 10; 215# x 8; long pause: 185# x 5 x 3 sets
Shoulder flyes 35s# x 8; 25#s x 10 x 2
Face pulls & rope triceps
30 min cardio

[andhen2003]

7/9

squats 225# x 10 x 3 ... back felt great
GM 135# x 12 x 3
hanging leg raises BW x 10 x 3
30 minutes cardio

7/7
sumo DL 225# x 10 x 3

[andhen2003]

7/10

bench
135# x 5; 185# x 3; 235# x 8; 235# x 7; with 2 second pause: 185# x 5 x 3
incline 135# x 8 x 3
shoulder flyes 25#s x 10; 20# x 10 x 2
face pulls 140# x 10; 160# x 10; 170# x 10
superset wih tricep press 3 sets
30 minutes cardio

weak, but back feels good

[andhen2003]

7/13

sumo dl 315# x 5 x 3
shrugs 315# x 10 x 3
lat pulldowns ?? x 10 x 3
45 degree hyper holding 35# x 10 x 3
dumbell curls 35#s x10; 35# x 5 + 25# x 5; 25# x 10
30 minutes light cardio

[andhen2003]

7/17

jersey shore golds gym workout

horrible squat rack squats: 315# x 5 x 3 (back feels fully healed)
GMs 185# x 10 x 3
hanging leg raises BW x 10 x 3
30 min cardio

[andhen2003]

7/23 45 min cardio - bike

7/24 - felt crappy
bench 135 x 6; 135# x 3; 205# x 3; 240# x 5; 240# x 3 (ugh)
paused 185# x 5 x 3
incline 135# x 10 x 2
front raises 20#s x 10 x 3
dips BW x 10 x 3
30 min cardio

[andhen2003]

7/26 45 min cardio

7/27
sumo DL 225# x 3; 315# x 3; 365# x 5 x 2 (pretty wobbly but i havent done much sumo in ages. i'll get used to it again)
shrugs 315# x 10 x 3
BOR 135# x 10 x 3
SLDL 135# x 12 x 2
preacher curlz 3 sets of ?
30 minutes cardio

[andhen2003]

7/30

squats: 135# x 5; 225# x 5; 315# x 3; 365# x5 x 2; 225# x 10 x 2 (with some paused reps)
lunges: holding 20#s x 10 x 3 superset with standing cable abs 100# x 10 x 3
30 minutes cardio

[andhen2003]

7/31
light bench day

bench 135# x5; 135# x 3; with long pause: 185# x 10, 185# x 8; no pause: 185#x8 weak
SOHP 115# x 8; 95# x 8; 95# x9
shoulder flyes 20#sx10x3
rear delt dumbells 20#sx10x2
tricep press 3 sets
30 minutes cardio

[andhen2003]

8/4

Sumo DL 135# x 5; 135# x 3; 225# x 3; 315# x 2; 365# x 1; 385# x 1; 405# x 1 x 4
Shrugs 315# x 10 x 3 sets
BOR 135# x 10 x 3
Preacher curlzzzzz
30 minutes cardio