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Post by mrbeefy on Aug 17, 2007 14:23:39 GMT -5
Well~ now this should get confusing ;D I am NOW starting this POWERLIFTING Journal to track my progress in POWERLIFTING (Yikes)! God help us all! Ready or not........................HERE I GO ! ! !
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Post by Intensity on Aug 17, 2007 14:31:45 GMT -5
Tha beast is going to be STRONGER than EVER!!!! So people, take a seat and observe!
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Post by Karrie on Aug 17, 2007 15:00:04 GMT -5
EXCITED you have joined the "crew"! This is VERY different but I think you will find the change good! You will be sore in areas you were not when lifting for BB, but those are considered the "weak" areas and where the assistance exercises will help strengthen the weak points. Tell Greg I am a good student! Will be following you! Nov 3rd here we come! ;D
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Post by mrbeefy on Aug 18, 2007 9:41:36 GMT -5
August 18, 2007 Well, this will take some getting used to! My muscles are not sore, but my joints are! Greg is in Dayton judging a powerliftined meet. Bernie and I worked out together. We told Ed King, the owner of our gym, who sponsors a powerlifting meet every November, that Bernie and I will both be competing in it. He got all excited and said he will make a special announcment at the meet of a couple competing together! My current WO is working on increasing percentages of my 1 RM. Today we did: Squats 8 x 2 Bench 8 x 3 Plate raises 2 x 10 Stability Squats 2 x 12 Russian Twists 2 x 25 In & out of the gym in less than an hour! Hoopa! Diet: hahahahahah best part. ;D Yes, I will continue to eat clean, but I will certainly increase the volume and ease up on the strict diet. Due to my bad habits, I'll need to monitor this closely. ;D
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Aug 18, 2007 11:26:08 GMT -5
powerlifting is always fun, i used westside myself when i played ball. were the sqts and bench speed sets??
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Post by mrbeefy on Aug 19, 2007 9:25:43 GMT -5
Bags! Nope not speed sets this time. Greg has whole regimen for speed training. Fridays WO Deadlift Day Power Cleans 3 x 5 Front Squats & Zercher Squats 3 x 5 Deadlift 6 x 1 Rows 2 x 10 Abs = Russian Twists (w/ 25 lb DB) 2 x 15 Saturdays WO Squat Day Squat 8x2 Bench Press 8 x 3 Plate Raises 2 x 12 Overhead Extensions 2 x 12 Stability Squats 3 x 5 Out to my Grandsons B- Day party (yes, I ate cake!) Although I feel that my definition might be compromised, my abs are looking much better. Not bloated, feeling tight. I like it
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Post by mrbeefy on Aug 22, 2007 5:54:32 GMT -5
8/22/2007 Yesterday WO was KILLER! Realized a few things..... I was reminded that...I'm almost 50! I'm not as flexible as I used to be! My endurance needs work! Squats 5x5 (light 3x5 warm up) (30- 45 sec rest in between sets!) Deadlift 5x5 Good Mornings 3x8 Hamstings on Hyper machine 3x10 Abs on hyper machine 3x25 Sweat like crazy! Was soakin' wet by end of wo! Today...no DOMS...yet..but my shoulder blades are a little sore from learning to hold the bar a little lower them I'm used to. Need to make a few decions: What's more comfortable for me: Sumo or conventional stance? Should I try to compete at 165 or 181? Current weight 175. Hmmmmmm Off until Thursday
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Post by Karrie on Aug 23, 2007 15:51:29 GMT -5
How did tonight's wo go???
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Post by mrbeefy on Aug 23, 2007 19:18:34 GMT -5
Another tough one! Floor presses ~ warm up to 1 rep max Did 3 sets at 245 DB Curls Dips Rear DB Flyes Plate Raises DB Presses CG Barbell Presses ABS I was wiped put! With the Air conditining on in the gym, it still felt like 100 degrees in there! Sweat like crazy! Obvoiusly have to work on my endurance too. Bernie and I WO , I go=you go, so there is very little rest in between sets. My heart felt like it was going to jump out of my chest! Be ready for Saturday! Greg wants us to be ready by 8:00 am, because he has to leave to set up for another committment. So we have to get there before 8:00 and warm up, stretch out and be ready to rock at 8:00. Saturday is Deads 5x5
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Post by Tim Wescott on Aug 24, 2007 15:46:51 GMT -5
Looks good so far Frank. #arockon6ha#
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Post by mrbeefy on Aug 24, 2007 19:59:45 GMT -5
Thanks TimmY! Always appreciate the supprt. Bernie and I went out with Greg for dinner tonight. Of course I had a typed list of questions prepared to ask him Something we learned about Greg is that he is also the State Chair for the USAPL. (HONCHO!) Tomorrow is deadlift day. It's gonna be ugly ! CAN"T WAIT ;D I'm off to bed. YES...Powerlifters need their sleep too! Nite-Nite!
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Post by mrbeefy on Aug 29, 2007 9:25:34 GMT -5
Sorry for the sporadic updates...........
8-29-2007 Yesterdays WO
Stretching 10 minutes Light Abs
Box Squats Rack Presses (New PR 315) Front DB Raises DB Hammer Curls Rear DB Flyes ABS - Roman Chair (weighted) & Cable Ab Pulls w/ legs
Stretching with partner 10-15 minutes
Stretched again before bed time.
Not too bad today. Elbows/hips not as sore.
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Post by Karrie on Aug 29, 2007 15:01:28 GMT -5
Great wo! #arockon6ha# What did you think of the box squats? I realized just how WEAK my hip flexors are after doing these a few times, now I work the heck out of them!
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Post by beckie on Aug 29, 2007 19:20:03 GMT -5
sounds like you're enjoying the PL Frank-and of course that means you get to have more quality time with Bernie 7 weeks til my trip!!
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Post by mrbeefy on Aug 30, 2007 5:36:50 GMT -5
Yes Beckster...I am enjoying this so far!
Wow~ Time is flying until your trip!
Wish we could get a chance to see you.
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Post by beckie on Aug 30, 2007 17:27:13 GMT -5
Well if any of you want to pay a visit to DC,I'd be happy to meet you!!
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Post by mrbeefy on Aug 31, 2007 21:10:59 GMT -5
Deadlift Day
Stretch Abs (BW only) Front squats 5x5 Cleans Rack Deads (New PR 455) Weighted Abs Stretch
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Post by Tim Wescott on Sept 5, 2007 12:47:04 GMT -5
Frank,how much are you weighing these days bud?
Are there age group categories to compete in?
Thanks and stay focused!
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Post by mrbeefy on Sept 5, 2007 13:43:00 GMT -5
TIMMY! Nice to hear from you! I've been lurking over your Nats prep and you are doing amazing buddy! My weight is holding strong at 175 lbs. Although I'm smoothing out a little, most of my detail is still there. I will probably compete at 181 lbs in November. (I compete at 154 as a BB). Yes, there are age group categories, weight categories, and "RAW" (no Equipment) and "assisted" categories (lifitng shirts, straps, etc.) You can check out this USAPL site for more info. Look around the site, and you will see my wifes pic and name here and there! Look under the Ohio Bench Masters Records at 132 lbs. MY HERO! www.usapowerlifting.com/home.shtmlI'll compete for my first time as a Powerlifter on November 3rd in Bedford Ohio. REALLY looking forward to it. Feeling MUCH stronger. One of the main differences for me, besides lifting technique, of course, is that my muscles don't hurt as much anymore, even though I am lifting MUCH heavier. What hurts now is the connecting tendons and ligaments. I am SO tight from bodybuilding (and age), that I need to spend a lot of time stretching. For example: When I squat, because PL hold the bar lower on there back, my delts are too tight, and tend to cramp up holding the bar. Same thing with my hips. Since most PL squat with a wider stance, more of the emphasis is off of my quads, and my tendons and ligaments are so tight, I really have to go DEEP to get a good squat. Also, when I bench, my forearms have developed to the point that when I lock out, it does NOT APPEAR that I'm locked out. So to compensate, I almost have to hyperextend my elbows so they LOOK straight, which is not the best thing for my elbow joints. Anyways, It's ben nothing but fun and great learning. Besides, I have to keep up with my wife! After all, she did set an Ohio State Record for Bench in her FIRST meet! YEE GOD! (Darn trainers Pet!) She goes to the Nationals in the 3rd week of November in Denver Colorado. IF she does as well there as she has been doing, she may have a REALLY good shot at being invited to WORLDS next year in Prague, Czekoslovakia. NOW...if she takes that, they'll be no livin' with her! This is a real adventure, and we are enjoying every painful minute of it! But don't right me out of bodybuilding just yet I still have a few more BB Shows in my future, but I plan on being MUCH, MUCH bigger ! Thanks for asking buddy! It always great to hear from you Keep on watching !
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Post by Intensity on Sept 12, 2007 13:08:12 GMT -5
Is there some weight lifting in here? Seriously, I hope everything is doing well for you in the gym Frank!
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