kit99bar - workout log

Discussion in 'Training Logs' started by kit99bar, Jul 11, 2010.

  1. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Slingshot bench paused:
    280x4.5
    250x5
    255x8

    Pull ups:
    5,6,6

    Close grip bench:
    180x5,5,5,5,5

    Glute ham raise:
    10x5,6,7
     
  2. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Left hip feeling beat up (I just swapped to sumo Deadlifts a few weeks ago), will be doing conventional for my second lower day this week.
     
  3. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Squat:
    265x5,5,5,6

    Deadlift:
    255x5,5,5,5,10

    Db row, GHR
     
  4. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Squat:
    325x3 pr!
    295x3,3,4

    Paused Deadlifts:
    275x3,3,3,5,3

    GHR, pullups, curls
     
  5. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Slingshot bench:
    295x3
    265x3,3,6

    Shoulder rehab exercises:
    Lots x lots
     
  6. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Deadlift:
    325x5,5,5,8

    Squat:
    235x5,5,5,5,10

    Front squats, ghr
     
  7. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Weight 174 today. Skipping upper body day two after the chiropractor appointment. I need to weigh about 170
     
  8. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Deadlift:
    Hips felt like crap and my form was garbage. Had to RPE down:(
    405x2
    365x2,2,2,2,3

    Pause squats:
    225x2,2,2,2,2,2

    GHR
     
  9. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Well I got injured and stopped posting (knee and sprained shoulder). I took three months off and rehabbed for three months. Then gained some strength again. Just did a powerlifting meet and got some great personal bests:

    * 419 squat (sleeves)
    * 286 bench
    * 485 deadlift

    Still considered a novice at 177lbs but I'm making progress as an older gentleman! Time to bodybuild for a few months to lose some fat and gain muscle.
     
    Last edited: Jul 28, 2016
  10. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Four sets of ten. Beltless work.

    * Squats: 205
    * Romanian deadlift: 209
    * Glute ham raise
    * Abs
    * Seated rows
     
  11. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    I'll be doing a powerlifting meet in December. Trying to decide how to setup my training. Not sure if I want to do a block of high volume for a month then strength training or just go right into Sheiko methodology.

    Goal is 1300 for this one. Maybe at 165 if I can stop being so bad with my diet.
     
  12. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Going with two months of hypertrophy training.

    Sets of 8 paused benches with 225
    Sets of 8 sumo deadlifts with 345.
    Benching was easy and sumo was draining.
     
  13. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Heaviest hypertrophy days. Main lifts below with lots of accessories. Being sore again is interesting.

    Sets of sixes squat with 315
    Sets of sixes bench with 245
     
    Last edited: Aug 11, 2016
  14. Memor

    Memor Active Member

    Joined:
    Jun 22, 2006
    Messages:
    73,022
    Likes Received:
    2
    Location:
    NYC
    all this ever does for anyone is make them hate lifting and burn out
     
  15. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Hi Memor, definitely brutal but I made a lot of strength gains after doing Sheiko for four months. I was on small load advanced. I ran into lower body recovery problems which made me skip the second deadlift day. I did not progress my deadlift much because of that. I hope to do better with recovery next time!
     
    Last edited: Aug 11, 2016
  16. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Update:
    * Sets of ten squats with 245
    * Sets of ten bench with 215

    I may be sand bagging with my squats but I'm being careful with my left knee. Quads and glutes were pumped so I'm happy with that.

    I'm thinking my next meet will be February now instead of December because I want time to build muscles. Gives me more time to get stronger rather then testing strength.
     
  17. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Sets of eight squat 285.
    Sets of eight paused squats 225.

    Only a few weeks but I'm looking bigger. Maybe it's all in my head? Haha. Grow muscles, grow!
     
  18. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Sets of six sumo: 365
    Sets of six conventional: 315

    Lower back is pumped. Hopefully can squat after one day of lower body rest. Want to squat on Tuesday and Thursday before taking the weekend off for the State Fair!
     
  19. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Sets of eight paused bench: 225
    Sets of eight close grip bench: 185
     
    Last edited: Aug 16, 2016
  20. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Been listening and watching to a lot of Chad Wesley Smith videos. Excellent free content! I may do the second month of hypertrophy with inverted sets. Instead of five sets of ten it becomes ten sets of five. Can probably increase the weights too.
     
  21. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Sets of six squats: 315 (lower back definitely not recovered yet. Good lesson in my MRV)

    Sets of six pause bench: 245 (moved to mid grip and surprisingly am stronger with this lighter weight)
     
  22. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Squats: 265x10, 4 sets. Bumped up the weight for my tens day and still easy. Except for the light headedness and puke feeling. Work capacity still sucks.
     
  23. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Paused mid grip bench: 225x10,10,9. Tris gave out on the last rep. At least I know this grip is targeting my tricep weakness.
     
  24. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Got a quick workout in before travelling this weekend.

    Squat: 295x8, 3 sets.
     
  25. kit99bar

    kit99bar USPA Class 2, weak, old man!

    Joined:
    Jul 18, 2001
    Messages:
    9,218
    Likes Received:
    17
    Squat: 325x6, 3 sets

    Very gassed. Felt like passing out after each set. Cardio not there at all. Hopefully I get better after another month of high reps.
     

Share This Page