sftwrngnr

First the obvious question... how the hell did I get from not wanting to be a tub of goo, to getting completely serious about competitively powerlifting. Well, I have Atherjen, Saturday Fever, White_Pony and others who post in the various forums to thank. You all are a true inspiration!

I also paid attention to how I did squats in this morning's workout, and realized that I was succumbing to a classic case of wanting to go heavier, while my depth started to drift up from parallel. I did some reading, and the clear answer was box squats. No worries about not being below parallel, no worries about not having the proper form. To be honest, that bothered me... I always focus on form, and I was a little disappointed to see myself getting caught up in trying to up the weight, somewhat artificially.

So, I'm building a 12" box, and a small 3" lifting platform that I can cart to my gym to use. Implicitly this means that I have to give up riding my Harley to work on Mondays and Fridays... a small sacrifice for knowing that I'm training right, and that I won't have to worry about scratching on squats (or anything else for that matter).

That said, here is my planned routine (cut largely from Saturday's contribution to Atherjen's journal... thank you both!):

Monday - Max effort sq/dl day
1.) Deadlifts 8 Sets, 8,5,5,3,3,3,1,1 reps
2.) 12" box squats 6 Sets, doubles
3.) Stiff legged deadlifts, 3" box 6 sets 8,5,5,5,3,3 reps
4.) Hypers 4 sets 10 reps
5.) Situps 4 sets 15 reps
6.) Lats Pulley rows 4 sets 10 reps
-or-
7.) Bent barbell rows 4 sets 10 reps

Wednesday- Max effort bp day
1.) Barbell bench press 8 sets 8,5,5,3,3,3,1,1 reps
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Side lateral raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets, 10 reps
6.) Biceps 3 sets preacher curls 15 reps

Friday - Speed squat day
1.) 12" box squats - 12 sets, doubles
2.) Stiff legged deadlifts, 3" box sets 8,5,5,5,3,3 reps
3.) Situps 4 sets 15 reps

Sunday - Speed BP
1.) Speed bench 10 sets, triples 60% raw max
2.) Triceps presses 4 sets 10 reps
3.) Pushdowns 4 sets 10 reps
4.) Front raises 4 sets 10 reps
5.) Lats - Pulley rows 4 sets 10 reps
6.) Lats - Lat pull downs 4 sets 10 reps
7.) Biceps 3 sets strict barbell curls 15 reps

So, thats my plan. I'd appreciate some feedback. Since Monday is a holiday, I will either start with Max effort sq/dl on Sunday or Tuesday. I should probably do it on Sunday, since if I do it on Tuesday, I'll probably call in sick to work (LOL).

Thanks in advance for your help and support.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Saturday Fever

Looks very good. I can't stress enough the importance of variety on the routine. You're making a great start by creating this routine, but I want to suggest that instead of saying what exercise, you say what body part. Instead of setting Pulldowns, just set Lats, etc. You've got incredible numbers to start with, and all we can do is go up.

A little sidenote of inspiration: Louie Simmons squatted 930lbs when he was 52 years old.

yay.

atherjen

RIGHT ON!

Good Luck! You've defintly got a great base of current weights that your playing with.
be prepared to feel sore and beat after training!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

sftwrngnr

Howdy,
So, I did my first westside ME DL day. Today started out a little frustrating... had some issues building my squat box, and since my three daughters were watching me, I couldn't say what I really wanted to say, and instead opted to say "dangit!". At any rate, got to the gym this afternoon, ready to rock-n-roll.

Deadlifts:
135X8
225X5
315X5
365X3
385X3 - Getting tired here
405X1
475X1 (NEW PR! Nailed it! Just about gave 3 60+ year olds heart failure as I slammed the weight down and yelled "FUCK YA!")

Box squats... feet way wide apart, using a bench (box build failure (LOL)).
135X2... Man these feel weird
135X2
135X2
225X2
225X2
315X2 SQUISH (BAH!) So... I am using a REALLY wide stance here, going well below parallel, and I can feel a major difference from what I was doing.

Stiff legged deadlifts
135X8
215X5
265X5
285X5
315X3
AND I'm SPENT (LOL)

Chest supported rows
225X10
315X10
365X10
405X8 (Couldn't get the last two).

At this point, I'm dying, AND... I have to get my daughters out of day care, so I'm not able to finish up my workout.

All in all, I'm happy. New PR... need to add an additional set of 3 to deadlifts, which will likely drop my max, but... I'm pretty confident, I'll nail 500 by the end of June.

Thanks in advance for feedback.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Saturday Fever

Impressive as hell!

Really solid numbers for a first day. If you can, setup a camera to tape yourself doing squats. Form on squats and deadlifts should be more or less identical. Once that's all synched up, you'll notice your squat and deadlift numbers will start to balloon upwards together. Great workout, and great to have another powerlifter among us.

yay.

sftwrngnr

Hi SF,
Thanks for the feedback. Much appreciated! I have to say, I really like box squats. Here it is Tuesday, and I can STILL feel some soreness in my legs; affirmation that I "hit it" right. I was also happy that my back didn't really hurt at all... it was a little sore Sunday night, but I put a heating pad on it for a little bit, and that was it.

I'll work on getting video of my lifts so you can give me some feedback.

Thanks,

Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

atherjen

holy smokes great lifts!!
Congrads on the PR!

just a suggestion on the soreness trail- contrast showers d00d. serious

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Rocco32

Great lifts, I look forward to following your progress!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

sftwrngnr

Morning everyone,

First off, thanks Rock and Jen for the encouragement. It is much appreciated!

So, today is ME BP day. My bench is my weakest lift, for a couple of reasons. For starters, I used to hate bench... because it was my weakest lift, and secondly, I had a distal repair a number of years ago, and as a result have a very weak right shoulder, and I tend to "baby it". Since starting back at the gym, and more importantly, since deciding to get serious about powerlifting, I no longer baby my right shoulder. I'm also no longer afraid of bench (sf had mentioned the "bench of death" in his signature a while back... I had experienced that when I first started lifting).

At any rate, here was today's workout:

Barbell bench press:
115X8
135X5
185X3
205X2 (couldn't get 3... mind you, this was last week's one rep max)
215X1 (YEA! PR)
225X1 (Tried for two... could only get one... new PR though)

Note to self here: I need to put an additional set of 3 reps in here... I will do that next week (didn't have my handy dandy spreadsheet).

Triceps: Dumbbell triceps presses
50X10
55X10
60X10
60X6 ... REALLY tired here... will drop the weight a little next week if I feel tired.

More Triceps:
Pushdowns
85X10
90X8
80X10
80X10

Lats:
Pulley rows:
195X10
215X10 ... I'm just completely dying here!!
180X10
180X7 (Couldn't get the last 3 reps).

So... this begs the question... why can I only do 215 on pulley rows, when I can do 405 (yes, 4 45 plates on each side of the bar) of chest supported rows... yes, thats full ROM too. I suspect it is because I did the chest supported rows on Sunday when I did ME DL, and no chest... I was disappointed with only 215 though !

So... onto biceps:
Strict bicep curls:
10X55
10X60
8X80

I also decided to throw in some shrugs and my gripping exercise (where I have the bar loaded and see if I can pull it up and hold it for a 10 count).
Shrugs:
225X10
315X10
405X10

Pull and hold (for lack of a better description)
495
585 (YAY... got a full 10 count here... last week could only do 520)
675 MISS... got it up about 2 inches before my fingers just let go... grr! It was kinda cool to see the bar bend with 7 plates on each side !

So... to summarize:
Good workout. Bench is improving, which is a significant change for me. I need to make sure that I bring my handy dandy spreadsheet so I make sure I get all of my sets in.

My goal for the end of June is a 275 bench.

I then showered and took my first contrast shower... holy shit Jen... you masochist! 'Bout froze my you know what off! Definitely going to get some getting used to... 3 minutes cold, 1 minute hot, 3 minutes cold... BRRR!

Thanks in advance for any feedback.


Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Saturday Fever

haha, gotta love the ice baths.

That's some intense lifting. Just keep slamming at those triceps and your bench will climb, no problem.

yay.

Mavs

Contrasting showers actually helps soreness? I had heard about this and always wondered if it really works. Great journal by the way, Dan! Oh, and your signature with the quote from your 17 year old is hilarious!

"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

"Why is the Rum gone??" Capt. Jack Sparrow

Saturday Fever

Ice baths, contrasting showers, GPP. All one needs to optimize recovery.

yay.

Var

Great journal, Dan! Lifts look awesome! Keep it up. I'm hoping to do Westside soon, so I'll be following along for sure.

But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you.

-N. Machiavelli

atherjen

Awesome lifts Dan!!! Keep at it! Very impressive!


they pay off. although do it 2 mins each rather than 3-1.

helps A LOT actaully.

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

sftwrngnr

Thanks Mavs, SF, Jen and Var... I truly appreciate the feedback and sense of comraderie... where the hell was this board 18 years ago... I know, I know, Al Gore hadn't invented the internet yet (LOL).

Mavs... I have to acknowledge that I look older than I am... I have a full head of hair, but it is pretty much all gray, so the kid probably actually thought I WAS 50... I'm sure that at that age, everyone older than 20ish looks old enough to be carbon dated. I also have to say that he was part of the reason why I decided to actually get serious about powerlifting again.

Var... I look forward to seeing your progress on Westside. I read your journal, and you've got a pretty hardcore workout there! I used to do a similar workout some years ago, but mine was nowhere near as intense.

SF... as always, thanks for the feedback. This is a really intense workout plan you've got me on. I'm going to see if I can bring my tripod and camera next week to video squat and deadlifts... I would greatly appreciate your feedback on whether or not I'm doing the box squats correctly. I believe I am, primarily because I REALLY felt it... however, I want to make SURE that I am .

Jen, you're awesome kid! I still think you're a masochist for the contrast showers, but I'll "butch it up" and do them. If both you AND SF say it helps improve recovery, then it obviously does.

I'm probably going to do some cardio tomorrow, primarily because I gotta get rid of my tummy... its ridiculous. Arms, chest, and legs look pretty decent... strength is coming up, faster than I honestly ever expected (when I was 20 something, and lifting at 181, it took 6 months to go from 425 to 475 deadlift... I have gone from 405 to 455 to 475 in approximately 3 weeks). My tummy, however, remains the same. I know... I gotta get my diet together. I'm going to work on formulating a diet that I can stick to... Jen, you've got some amazing resolve girl!

Hope you all have a great night!

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

sftwrngnr

Good evening everyone,

I had a pretty decent workout this afternoon. Today was speed squat day.

Box Squats: (Focus on explosive strength)
135X2
135X2
135X2
135X2
205X2
205X2
225X2
225X2
255X2

Stiff Legged Deadlift (Road my Harley today, so I didn't bring my 3" platform)
205X10
225X8
315X5
335X3
385X3
405X2

Gripping exercise... partial deadlift and hold for a 10 count
405
495
585
675 got a 3 count... dangit!

I wanted to a little more with my legs, so I did Hack Squats
530X10
620X10
710X5 (Full ROM... all the way to the bottom and back up)

Situps (decline... my calves didn't want to fit in the holder thingie... Come on... they're only 18" around... whats up with that?)
15
15
15

(Should have done one more set)

Hyper-extensions with 35 lb plate
10
10
8 (I'm REALLY Tired at this point)

I was really pissed off at my boss this evening, so I had a little extra energy. After my workout, I'm ready to go home and go to bed!

Thanks in advance for any feedback.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Rocco32

Wow, looks like an awesome w/o. How long did it take you?

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

M.J.H.

405 for a double in SLDL is great.

Stats!
23 years old, 5'11.5", 206 lbs., ~8% bodyfat

380/455/655 bench/squat/deadlift (current)
405/495/675 bench/squat/deadlift (goals)

The M.J.H. Chronicles

sftwrngnr

Hi everyone,
Thanks for the feedback .
Rock, it was a total of 52 minutes. It took a little longer than expected, because I was talking to a kid about the virtues of doing box squats.

Monstar - thanks! Some day I'll be where you are now . I was surprised that I could do 405 SLDL, because my current 1 RM DL is 475.

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

Saturday Fever

All that in 52 minutes? That's a GREAT example of the intensity level powerlifters need to strive for.

Great lifting all around, the SLDL work is solid. Hack squat looks intense!

yay.

sftwrngnr

Hi back SF,
Apparantly I AM pretty intense . Both my wife and my oldest daughter say that I look pissed off when I'm lifting. I'm not... I am, however, focused. I'm there to get my workout done. I'm not there to socialize, I'm not there to make friends. Its possible that I have the wrong attitude.... All I know, is that on ME days, I'm focused on getting a new PR. On Speed days, I'm focused on making sure I get an intense workout, and that my form is right; that I'm working on explosive strength.

Basically I put on my MP3 player which has everything from DMX to AC/DC, Metallica, POD, etc .

Looking forward to tomorrow... speed BP day .

-Dan

"Dude... thats a lot-a weight... I mean yer like... what... 50??" Said to me by a 17 year old when I was doing deadlifts.
--------------------------------------
Current Stats:
Age: 39
Squat: 585 Bench: 265 (STILL Pathetic) Deadlift: 565 Weight: 218
Goals:
Interrupted due to accident !
Rehab journal:
Dan's rehab journal
Training journal:
Dan's westside training journal

atherjen

GREAT training session!!! talk about strreeeenngthh!!!!
Intense workout I'll say!! Keep it up

its DE BP for me today too!

ohh you need to get some Linkin Park, the whole Hybrid Theory CD rockin for a workout!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Saturday Fever

Your focus is right on. I always tell MonStar to get done in no more than 60 minutes. If you hit 60 minutes and you're not done, YOU'RE DONE. So for you to be ripping out intensity like that and get done under 60 is perfect. I hope the other guys getting into powerlifting take note, because THAT is the way it should be done.

yay.

Rocco32

Point taken!

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...