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Author Topic: Lou T's Log  (Read 12966 times)
lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« on: September 28, 2016, 05:32:18 PM »

Hi folks:
starting a log here. Some background;
I'm 60 yrs old. been lifting since I'm 13. Last 3 years, I've competed as a Powerlifter in the USAPL Federation. A few accomplishments, 4 state records and an American Record Squat 386lbs @ 163 wt class in April 2016.
I became a USAPL Cert. Coach a few years ago and active in coach other lifters in powerlifting.
I am coming back to BBing mostly due the injuries that plagued me for the past 2 years. Most serious injury is my left shoulder and left bicep tendon, both of which will undergo surgery in a few weeks.

The past few years, I logged in a Powerlift forum, but now I'm an odd duck there.

I've been BB training since July and cutting down from the 166lbs I peaked at shortly after my last USAPL meet this past April. I'm down 14lbs and 3" on my waist.

There is a BB show coming up in March in the Northeast that I may compete in. This is predicated on how quickly I can get back to training and if there is enough time to get things at competition level.

I will post this weeks training separate from this post.

I'm logging here to learn and hopefully contribute.

Thanks, your friend in Iron

Lou T
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #1 on: September 28, 2016, 05:34:03 PM »

9/26

Day #1
Back/Chest (mostly back)

1 arm BB row - using landmine
Rx- work up to tough set of 8 then do 4 sets, after the 4th set drop a plate and do another 8
50 x 8 x 4
40 x 8

Parallel Grip (a little wider than shoulders) Pull Downs
Rx- Stretch pause flex at top. At 3/4, pause, flex lats, then pull down with elbows, come right back up to 3/4, pause, flex lats and pull. constant tension on lats
90 x 8 x 4

Dead Stop DB Pronated Rows
Rx- let the DB touch floor, pause the with an explosive drive of the elbows. The pronated grip allows my elbows to kick out a bit to work the middle traps and some Rhomboid stimulation.
80 x 8 x 4

DB Pull overs
Rx- on flat bench, constant tension, working the serratus and lats
50 x 12 x 3

Standing DB Shrugs
80 x 8 x 4

Reverse Grip Bench press - Smith machine
70 x 12 x 4
some pec work is better than none

40 minutes cardio cybex arch trainer
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #2 on: September 28, 2016, 05:34:52 PM »

9/27

Day #2 Legs

Seated Leg Curls
Rx- sets of 15,12,9,6. After 4th set immediately do 30 paritals. These were brutal
70 x 15
80 x 12
90 x 9
100 x 6 x 30 partials

Hip Belt Squats
Rx- work up to hard 8 and do 3 sets with that weight. Each set slow down descent and accelerate up to 3/4 then back down slowly.
150 x 8 x 3

Leg PRess - 100 reps
Rx- continuous reps, no lockout
90 x 40
135 x 30
185 x 20
230 x 10

Leg Ext
Rx- sets of 10 flexing at top followed by 8 partials out of the stretch
x10, x 8 partials
x10, x 8 partials
x10, x 8 partials

SLDL
185 x 10 x 4

20 minutes cardio
Note:
Brutal work on legs today.
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #3 on: September 28, 2016, 06:00:18 PM »

9/28

Day #3 Arms/Shoulders

Arms

V bar tricep ext
42.50 x 20 x 5

Cable pronated kickbacks
Rx- keep palm of hand toward ceiling
20 x 6 x 5

Skullcrushers
50 x 12 x 4

Ezcurl curls - in pronated position on incline bench
50 x 15 x 5

Cable Curls
Rx - 2 ct contraction pause at top
70 x 8 x 5

Preacher machine
Rx- do 5 sets with same wt, after 5th set no rest do 3 drops x 8 reps
90 x 8 x 5
80 x 8
70 x 8
60 x 8

Shoulders
Bent over rear laterals
15 x 15 x 4
superset with
Face Pulls/Band Pullaparts
4 x 10

HITT - Cybex Arch Trainer w/o arms
4 minute warm up + 20/140 x 10 rounds
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Nic
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« Reply #4 on: September 28, 2016, 08:01:56 PM »

Hi and welcome Smiley Which organisation will you compete BB with?
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Badger
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« Reply #5 on: September 28, 2016, 08:57:28 PM »

Hi Lou!


Welcome to the site!


Sorry to hear about the injuries but bodybuilding is a great standby for when things break. That's a hell of a squat and it's good to have an experienced powerlifting on here. I will be asking you for guidance I am sure over the months.

The hip belt squats in particular are a savage move and great for building hip strength, I will include them now having seen them here  Cheesy

Have you done bodybuilding before and what has made you want to do it?
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #6 on: September 28, 2016, 09:22:31 PM »

Hi Lou!


Welcome to the site!


Sorry to hear about the injuries but bodybuilding is a great standby for when things break. That's a hell of a squat and it's good to have an experienced powerlifting on here. I will be asking you for guidance I am sure over the months.

The hip belt squats in particular are a savage move and great for building hip strength, I will include them now having seen them here  Cheesy

Have you done bodybuilding before and what has made you want to do it?

thanks for the welcome.
Yes over the many years, I've done BB. To be honest, I am really enjoying the change of pace. As you know, powerlifting can be brutal on your joints. I have no regrets, I love being on the platform, the camaraderie etc.

I decided to go back to BB because of all the injuries. I can't train in the 85% + 1RM with the recurring injuries.

After a big competition, I usually take the an off season or preseason approach for about 10 weeks. The training leading up to a big meet can be grueling. I will do mostly hypertrophy training to get away from the powerlifting lifts like Low Bar squats, bench pressing and convention deadlifts. I will do other variation lifts, work in  DB's, bands etc.  You can't powerlift for 12 months, especially at my age.

Feel free to ask away, if I can help, be glad to. I love the iron game and owe so much to it, the least I can do is give something back.

Hip belt squats became part of my training due to an intercostal rib injury. I can't load my back with any significant weight.
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #7 on: September 28, 2016, 09:28:09 PM »

Hi and welcome Smiley Which organisation will you compete BB with?

Thanks for the welcome
Not sure yet, I will have a better sense once I have full range of motion of my shoulder and can see a path based on the time I have to get myself ready. I'm pretty lean, but still a ways to go before I can say I'm ready.

I looked at some pic's of guys who competed and placed in the Masters Division to get a sense of what I will be up against.

I'm not far away. I have some deficiencies since I spent the last 3 years powerlift and as a result have some neglected areas.
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #8 on: September 29, 2016, 01:34:10 PM »

9/29

Day #4
Back/Chest (Second session)
Today is the second session this week of back and chest. My approach on the second day is to taper the volume and work on specific areas. Today I wanted to work my lats but also wanted to target a little mid back

Meadows Row (used landmine on these)
Rx-warmup by increasing small increments to get reps in. Work to an RPE of 8 on last set. Work the mid back, a little rhombs and trap
25 x 10
30 x 10
32.5 x 10
35 x 10
37.5  x 10
40 x 10
42.5 x 10
45 x 10

Giant Lat Set - 4 rounds
Rx- want to use varying grips to target lats from different angles
1 arm pull downs using supinated grip
70 x 10
seated rope pull downs with back toward weights (neutral grip)
80 x 10
Neutral Wide Grip (a little wider than shoulders)Pull Downs
90 x 10
DB Pull Overs
55 x 10

Banded Good Mornings
3 x F

Laddered Smith Machine Pushups
First set on floor with hand close and elbows tight to side
Floor x 27
first rung x 20 all sets with wider hand placement
second rung x 25
third rung x 35

30 minute LISS Cybex Arch Trainer BPM 135 - 140
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #9 on: September 30, 2016, 02:55:36 PM »

Day #5

Legs (Second leg session)
Rx- goal here is to just get a good pump, full ROM, no partials.

Seated Leg Curls
90 x 10 x 6
felt a pull in left hamstring and decided  to stop last set at the 6th rep.

Leg PRess
Rx- work up to hard set of 6 about an RPE of 9. use small increments to get the reps in. I set my feet close together with heels about 3" apart and toes pointed at 11 and 1.
90 x 20
140 x 10
180 x 6
200 x 6
250 x 6
300 x 6
350 x 6
360 x 6

Leg Ext
Rx- full range of motion, 4 sets of 20, kick hard with a slight flex at top
50 x 20
60 x 20
70 x 20
80 x 20
90 x 20 x 4

Calf Raise
Rx- work up the rack doing 10's until hit a tough 10, stick with weight for 10 than hold the last rep at top for 10 ct
100 x 10 + 10 ct
110 x 10 + 10 ct
120 x 10 + 10 ct
130 x 10 + 10 ct
140 x 10 + 10 ct

Abs
Hanging leg raise
Rx- start from my thighs 90 degrees, curl my knees to my face
x20
x15
x 10

Superset with
Abs Pull downs
50 x 20
50 x 18
50 x 12

Cardio
HITT - Cybex Arch Trainer
Set up - 4 minute warm up + 20/140 x 12 rounds (20second all out/140 moderate pace) +4 minute cool down
I set the Cybex stride @ level 20 (highest) think high knee. I set the resistance to start each round @ 15. Using Gym Boss App I programmed an alert with 3 seconds to start the 20sec. With my finger on the + button, when the alarm sounds to start I press the + button to increase the resistance to about 60 while pumping my legs (think run) as hard as I can for the 20 seconds. At the end of the 20 second, I reduce the resistance back to 15 and slow down to moderate pace.

I did this for 12 rounds.

Note:
left gym with sore left ham, will have to wrap it up with floss next week.

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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #10 on: October 01, 2016, 05:25:38 PM »

10/1
bw 149
waist now down to 32.5"  Grin

Day #6
Day #2 of Arms/Shoulders

Shoulders Superset x 3 Rounds
Cable Rear Lateral
60 x 30 x 3

Banded Spider Wall Crawls
Up and down the wall 3x's = 1 set
x 3

Arms/Triceps
Superset #1 x 3 Rounds

Rope PushDowns x 12
Pushups close grip, elbows tight to sides x F
Pronated Grip Cable Kickbacks x 6

Superset #2 x 3 Rounds
Skullcrushers x 12
Single DB behind the neck Extensions x 8

Biceps
Ezcurl Curls
Rx- warm up with 3 sets of 15. Then 3 sets squeezing at the top.
40 x 12 x 3

Preacher Curl Machine Single Arm
Rx- Pyramid up, squeezing at the top
15 x 15
20 x 12
25 x 10
30 x 8

Prone Incline Bench Ezcurl
50 x 15 x 3

Ab Triset x 3 Rounds
Hanging Leg Raises
 x 20, x 16, x 10
V bench sit ups
x 15, x 12, x 10
Ab Pulldowns w/Rope
100 x 20 x 3

Note:
smoked my arms today. Rear delts feeling pretty good. I am pretty pleased with my cutting progress. Close to within my goal.

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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #11 on: October 03, 2016, 01:20:42 PM »

10/3
Day #1
Upper Power Day

Smith Machcine Rows
Rx-work up to tough 8, do 4 sets then a drop set to failure. Squeeze entire back, no lockout at bottom
100 x 8 x 4
70 x F

DB 1 Arm Row
Rx - heavish. Did 5 feeder sets, then with a good weight did 4 sets of 7
50 x 8
55 x 8
60 x 8
65 x 8
70 x 8 x 4

Partial Wide Grip Pulldowns w/ full Scapulae Stretch
Rx- did 2 set to find good heavy weight. Full stretch at top, the pull down with elbows to top of head with a paused flex lats
140 x 8 x 4

Standing DB Shrugs
80 x 10 x 4

Banded Good Mornings
3 x 25

Abs Superset
Ab Pulldows with rope
140 x 10 x 4

Vbench situps
bw x F x 4

DB Side Bends
40 x 15 x 4 ea side

HITT Cybex Arch Trainer
4 minute warmup, 20/140 x 10, 40 minute cool down
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SCOTTGALTON
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« Reply #12 on: October 03, 2016, 01:33:24 PM »

putting in some very solid workout there Lou
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lou t
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Posts: 35


American Record 386lbs. Master 3a 73kg April 2016


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« Reply #13 on: October 03, 2016, 03:16:40 PM »

putting in some very solid workout there Lou
thanks for the kind words and stopping by. Unfortunately this will come to an end 10/19. Having surgery on my left shoulder. Needs to be done but not at all happy about the time off from training.
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Turpin
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« Reply #14 on: October 04, 2016, 09:07:37 AM »

putting in some very solid workout there Lou
thanks for the kind words and stopping by. Unfortunately this will come to an end 10/19. Having surgery on my left shoulder. Needs to be done but not at all happy about the time off from training.

Hope all goes well and your recovery is speedy . Injuries suck big time !

T.
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