August 15, 2018, 01:01:30 AM

Author Topic: Looking to take things to the next level - over 80 kg NOW at masters age...  (Read 3723 times)

RussianBear

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You are 40 now?
"For one to press a lot, one must press a lot, comrade."

lasjack

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hope to be anywhere close to this at your age. Killing it!

ryan103

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ryan103

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hope to be anywhere close to this at your age. Killing it!

I appreciate that!  There is no magic pill.  Consistency is the key.

Frankly, I wish my numbers were a bit higher (as do all of us), but I can't complain.  I love powerlifting and am glad to still have my family and health.

ryan103

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Prep Cycle 1 - Advanced (Medium Load)

Week 2, Day 2
4May18 - Friday
Bodyweight - 253 lbs.

BP, Paused, with chains;
175 X 3; added elbow sleeves;
210 X 3; added belt;
245 X 3 X 5;

DL, pause below knees
247.5 X 3;
297.5 X 3;
347.5 X 3; switched to mixed grip, alternating hands each set; added belt;
372.5 X 2 X 5;

Standing Barbell OH Press;
145 X 6,6,6,6,5;

SSB Front Squats;
202.5 X 6,5;

Abs - hyper bench, just bodyweight
BW X 8 X 4;

***************

Week 2, Day 3
6May18 - Sunday
Bodyweight - 253.0 lbs

SSB Front Squat
135 X 4;
180 X 4;
225 X 4 X 4;

Board Press - approx. 3" gap from chest; started with elbow sleeves
210 X 3; added belt;
245 X 3;
280 X 3;
297.5 X 2 X 2;
315 X 1 X 3;

Dips - BW
255 X 6 X 5;

Lats - DB Rows - 80 lb DB's
8/8 X 4;

Standing GM's with SSB;
182.5 X 5 X 5;

*********************

Week 2, Day 4
9May18 - Wednesday
Bodyweight - 252.0 lbs.

Close Grip Bench Press;
175 X 4; added elbow sleeves;
210 X 3; added belt;
227.5 X 3 X 4;

DL with chains;
247.5 X 3;
297.5 X 3;
347.5 X 2 X 2; added belt; alternated mixed grip for each single;
372.5 X 1 X 3;

DB Shoulder Press - 60s, neutral grip, seated;
60s X 6/6 X 5;

SSB Front Squat;
230 X 4 X 5;

Reverse Hypers - on hyper bench - BW only;
BW X 8 X 4;

*****************
Week 3, Day 1
12May18 - Sunday
Bodyweight - 250.0 lbs

SSB Front Squat;
180 X 4;
225 X 4;
247.5 X 3 X 3;

Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 2 X 2;
297.5 X 1 X 2;
280 X 2 X 2;

BS - Pause going down;
225 X 3;
275 X 3; added belt;
315 X 3;
337.5 X 2 X 4;

DB Rows;
95's X 6/6 X 5;

SSB Seated GM's;
155 X 5 X 4;

**************

Week 3, Day 2
16May18 - Wednesday
Bodyweight - 250 lbs

DL - Pause at knees;
247.5 X 3;
297.5 X 3;
347.5 X 3; added belt; alternating mixed grip from this point forward;
372.5 X 2 X 4;

Bench Press (some paused, some not);
175 X 5 - paused; added elbow sleeves;
210 X 5 - paused; added belt;
245 X 3 (paused), 7 (touch n go), 4 (touch n go), 8 (touch n go), 2 (touch n go), 6 (touch n go);

DL - below knees off blocks;
297.5 X 4;
347.5 X 4; added belt; alternated mixed grip this point forward;
397.5 X 4 X 4;

Spoto Press;
190 X 6 X 6;

Ab Roller - BW X 10;

********************

Week 3, Day 3
18May18 - Friday
Bodyweight - 249 lbs;

Board press (3" board), with elbow sleeves;
192.5 X 3; added belt;
227.5 X 3;
262.5 X 3;
297.5 X 2 X 2;
315 X 1 X 3;

Squat
225 X 5;
275 X 4; added belt;
315 X 3;
360 X 2 X 5;

Bench Press, Paused, with Chains;
175 X 4; added elbow sleeves;
210 X 4; added belt;
227.5 X 4 X 4;

DB Rows;
95's X 8/8 X 4;

SSB Seated GM's
155 X 8 X 4;

Comments - still going strong with Keto diet throughout these last five workouts.  Weight fluctuated a bit over the weekend due to alcohol consumption.  Still at 250 as of this morning, 21May18.  Will likely be down to 246-247 by the end of the week.  Strength feels to be maintained, even with the 10-12 pound weight loss since I started.  Overall, I'm very happy with the progress.  I'll be substituting the high knee raises for "leg press" instead of the front squats in the future due to the high quantity of front squatting I've performed recently.

I may enter a meet near the end of the year in Philly - November/December 2018.  Trying to get down to 235 to be able to easily meet the 242 weight class.

ryan103

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Week 3, Day 4
21May18 - Monday

Deadlift, Pause Above Knees
247.5 X 3;
297.5 X 3; switched to alternating mixed grip;
347.5 X 3; added belt;
372.5 X 2 X 4;

Medium Grip Bench Press, Paused;
175 X 4;
210 X 4; added elbow sleeves;
227.5 X 4 X 4;

Deadlift (with chains)
247.5 X 3;
297.5 X 3; alternating mixed grip from this point forward (each set)
347.5 X 3; added belt;
372.5 X 2 X 4;

Lying Tricep Extensions;
95 X 6 X 5 - first three sets were with five second negatives;

Reverse Hyper - tried improvising these using a band and my bench - not sure how effective they were;
105 X 8 X 3;

Duration - 75 minutes;

Weight - 250 lbs;

Comments - Not a bad workout.  DL's felt really strong on both exercises.  Triceps were particularly sore the next couple of days.  Cut lawn on Wednesday, and plan on lifting today, Thursday (24May18).  Weight has dropped slightly after an uptick on Tuesday to right at 250.  Seems the weight loss is slowing a bit, but still believe it to be successful thus far.

ryan103

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Prep Cycle I - Advanced (Medium) Load (continued)
24May18 - Thursday
Week 4, Day 1

SSB Front Squat
180 X 3;
202.5 X 3;
225 X 3 X 2;
247.5 X 3 X 3;

Bench Press, Paused;
175 X 5; added elbow sleeves;
210 X 4; added belt;
245 X 3;
280 X 3 X 2;
297.5 X 2 X 3;
380 X 3 X 2;

Back Squat;
225 X 3;
275 X 3; added belt;
315 X 3;
360 X 3 X 4;

BW Dips;
250 X 6 X 5;

DB Rows;
105 lb DBs X 6/6 X 4;

Hyperextensions
25 lb DB X 6;

*****************************************

26May18 - Saturday
Week 4, Day 2

Deficit Deadlift (1.5")
247.5 X 3;
297.5 X 3;
347.5 X 2 X 4;

Board Press;
210 X 3; added elbow sleeves;
245 X 3; added belt;
280 X 3;
297.5 X 3;
315 X 2 X 2;
332.5 X 1 X 2;

Deadlift (Below knees off blocks)
297.5 X 3;
347.5 X 3; added belt; alternating mixed grip each set forward;
395 X 3 X 2;
445 X 2 X 2;
470 X 1 X 2;

Spoto Press;
162.5 X 8,8,7,7;

French Press
65 X 6 X 5;

****************************

30May18 - Wednesday
Week 4, Day 3

Bench Press, Paused;
175 X 5;
210 X 4; added elbow sleeves;
245 X 3; added belt;
280 X 2 X 4;

Back Squat;
225 X 5;
275 X 4; added belt;
315 X 3;
360 X 2 X 4;

Bench Press, Paused, with chains;
180 X 3;
210 X 3; added elbow sleeves;
245 X 3; added belt;
262.5 X 2 X 4;

Standing OH Press;
142.5 X 6 X 4;

Ab Roller
247.5 (BW) X 10 X 3;

***********************

2Jun18 - Saturday
Week 4, Day 4

Deadlift (pause below knees)
247.5 X 3;
297.5 X 3; added belt; alternated mixed grip each set forward;
347.5 X 3;
372.5 X 2 X 2;
395 X 1 X 3;

Bench Press, touch and go;
175 X 6; added sleeves;
210 X 6;
227.5 X 6 X 4

Deadlift (with chains)
247.5 X 3;
297.5 X 3; added belt; alternated mixed grip each set forward;
347.5 X 3;
372.5 X 2 X 4;

High Step Ups
25 lb DB in each hand;
295 X 5/5 X 5;

Reverse Hypers - weak attempt on reversing my position on roman chair bench;
BW X 8 X 4;

************

Prep Cycle II - Advanced (Medium) Load

5Jun18 - Tuesday
Week 1, Day 1;

Bench Press, paused
175 X 5;
210 X 4; added sleeves;
245 X 3; added belt;
280 X 3 X 4;

Back Squat;
225 X 5;
275 X 5; added belt;
315 X 3,7,4,6,2,5;

Board Press;
210 X 3; added sleeves;
245 X 3; added belt;
280 X 3 X 2;
297.5 X 2 X 3;

Close Grip BP;
165 X 8 X 4;

Ab Roller - BW X 8 X 2;

BW - 247.6 lbs

Comments - last workout I missed two reps on one set of the 315 lb squats.  Overall, though, I've been able to stick to my workout programming to a tee.  BW has stayed under 250 for some time.  Goal is to get to 240 by mid-July or so.  This morning, 6Jun18, I was sitting at 247.0 lbs.  So far, so good - still going strong with Keto.