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Post by Roger on Jan 12, 2008 13:35:51 GMT -5
Glad to hear yo are back Frank and in great spirits. I love reading your posts there are times when you actually make my day a little brighter. 181 lbs [DAMN]
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Post by mrbeefy on Jan 12, 2008 21:57:10 GMT -5
Thanks Roger! I appreciate the kudos!
Yea, 181 pound class, I'm currently at 187 right now, but feel really strong on my lifts. We'll see how it goes. A few people in the gym have told me they can't believe how much progress I've mad and how big I've gotten!
;D
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Post by beckie on Jan 12, 2008 23:04:18 GMT -5
Great to hear you're 'back at it' Frank..I've just started a bulk cycle myself,will probably compete in September
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Post by Tim Wescott on Jan 13, 2008 8:01:23 GMT -5
Damn Frank,187 is huge at your height!! Good to see you`re back at it.........welcome back to being sore as hell.
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Post by fit on Jan 13, 2008 8:41:03 GMT -5
Welcome back Frank! I lovew seeing the numbers you put up.
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Post by mrbeefy on Jan 13, 2008 14:00:09 GMT -5
Thanks guys!
I'll post some of my workouts, etc., and a few pics down the road!
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Post by mrbeefy on Jan 17, 2008 6:43:35 GMT -5
1-16-08
Box Squats 10x2 I go you go BB Floor Presses to failure
Close grip Bench Press 2 x 8 Rear Delt Pec-Deck 2 x 12 Push Downs 2 x 12 Hammer Curls 2 x 10
Ab / Core Work
Plans for Saturday are to travel over to Karries gym and workout with her there!
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Post by Intensity on Jan 18, 2008 16:31:14 GMT -5
Good to see your powerlifting journal back to life Frank!
Stay intense!!!
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Post by Tim Wescott on Jan 19, 2008 7:33:37 GMT -5
Can`t wait to hear about Saturdays training exploits with Karrie Frank.
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Post by mrbeefy on Jan 22, 2008 6:33:08 GMT -5
1/19/08
Front squats = 5x5
Speed Work Deads 10x2 (20 second rest between sets) Bench 10x2 ( "" '' '' '' '' )
Assistance Work Pull Ups 4 x 8 (for all exercises) Pull Downs BB Rows DB Rows Machine Rows
Lower back was trashed!
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Post by Tim Wescott on Jan 22, 2008 7:20:32 GMT -5
Nice Frank.....how are the three big lifts coming along.......adding poundage or what?
Keep pumping!
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Post by mrbeefy on Jan 22, 2008 10:36:55 GMT -5
Tim,
Actually my trainer had me back-off a bit to make sure I have my form perfected. I still trainer a lot heavier than I did before, but MUCH less than what I know I'm capable of.
The first of the year, we started all over with a 16 week program to prep for this years meets. I feel my trainer is holding me back on the really heavy weight so I don't hurt myself, but we are slowly increasing.
For example, on my last bench day, we did speed work and the bar almost flew out of my hands as I pressed! THAT'S when I know it's too light!
But, with experience comes knowledge, and as we all know (and I've had to be reminded VERY often!) It will come. Listen to one person and be consistent.
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Post by fit on Jan 24, 2008 19:37:03 GMT -5
Keep your focus, Frank! Good look in your meets this year!
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Post by Tim Wescott on Jan 26, 2008 7:51:07 GMT -5
Very smart move to work on form in my opinion Frank.
Keep pumping bro!
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Post by mrbeefy on Jan 26, 2008 18:02:53 GMT -5
Thanks Fit/Tim!
Just pacing myself here.
Today/Saturday 1/26/2008
5x5 Bench 3x3 Deads Walking Lunges (Haven't done these for awhile ~ouch!) 3x8 hypers 3x8 DB rows 3x12 Hammerstrength Seated Rows 3x8 Rear Flyes 3x8 DB Shrugs ABS
Minimum rest between sets ~ killer!
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Post by mrbeefy on Jan 26, 2008 18:08:01 GMT -5
Just a side note here, in case I haven't mentioned it before.
My first powerlifitng meet I will be competing in the PRO Division of the IPA. It is not drug tested, and the guys there are MONSTERS in thier lifts!
My class will be:
PRO Masters over 50 / RAW / 181 lbs. (current wgt is 187 lbs)
I plan to BRING IT!
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Post by Roger on Jan 27, 2008 12:22:13 GMT -5
Go for it Frank. At 187 lbs I think you should change your name to Sirbeefy LOL
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Post by mrbeefy on Jan 28, 2008 21:15:28 GMT -5
Monday 1/29/08
Kick Azz WO tonight! Greg turned it up a notch today! After sending us a few e-mails warning us to make sure we digest our lunch well, we were hoping we wouldn't be "revisitng" it later!
Total Gym Time = 2 1/2 hours
Squats 5x5 (These were filmed on digital camera to review our form) BB Floor Presses 5x5 (265) Speed Deads 10 x 2 (245) (20 second rest between sets) Hypers 4x12 Hypers (one leg locked in/one leg free/switch) 4x8 each side DB Shrugs 4x12 DB Shrugs (bring elbow up high) 4x8 done fast Weighted Cable Crunches 4x15 (standing/front) Weighted Cable Crunches 4x15 (Seated/Back) Barbell Curls "Run the Rack" last set reverse 10 reps each
Suffice it to say "We were fried!" Especially after Satrudays WO throwing in walking lunges. My hams and butt were still feeling the DOMS on those squats today!
No break day this week (NOT off tomorrow) Tommorrow = BACK
Later this week, Bernie may try her shirt for the first time too. Feeling stronger. Endurance not bad. Got a little queezy half way through, but caught my second wind and was ready to go! My clothes were drenched with sweat!
I LOVE IT!
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Post by fit on Jan 28, 2008 21:19:46 GMT -5
Sounds like you're really bringing it. Gonna challenge for that new world-record 1050 BP?
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Post by mrbeefy on Jan 28, 2008 22:36:19 GMT -5
Fit...........you're a funny guy! LOL!
I'll be happy just to know what I can do on the platform in a competetive environment. I know what I can do as a bodybuilder.
I remember the first time I squatted 300 lbs. Now keep in mind I'm 50 years old, have only been powerlfiting a little less than a year, and was discharged from the military for my knees (chondromalacia).
I was hoping that "someday" I could work up to 300 lbs. Then on a squat day I did 275...and thought I was done. Greg (our trainer), loaded 300 on the bar and said get back under it. I thought "I'm gonna get crushed!" Greg got behind me to spot and got two guys on the bar.
I squatted deep, and shook like a banshee coming out of the hole, but I did it! Then Greg said, "Don't go away...do it again!" AND I DID! I started to walk away almost in shock of what I just did. Then Greg said, "Load another 15 on the bar and get under it." "Holy Sh*t" I thought my knees are going for sure!
BUT...I knocked out 315 for 2 more reps!
The only reason I tell you about that was to say that you never know what you can do, until you try it. Push the envelope. Safely. I felt the same way when I deadlifted 585. I walked around the gym, partailly in shock that I wasn't on a backboard on my way to the hospital, but also very proud of myself that I actually did it.
When I go into my first IPA Meet, I am going into the PRO division. These guys are BEASTS and move MASSIVE weight. WIll I beat them? I really don't care. WIll I beat my own Personal Best! dam* right I will!
The fun and challenge is in the journey............and I'm loving it!
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