Well boys, it starts today, keep your arms and hands inside the car at all times!
Thanks again to Vaughn and everyone at iForce for giving me this opportunity to beta-test their new product.
I'm laying it all out here, I plan on tracking my diet, training, sleep, daily motivation levels, libido and anything else I can think of for the next month. I'm calling it straight down the middle, no bs. By the end of this, you all will know more about me than you prolly bargained for. I plan on including vids as well as a youtube review at the end.
A little back story:
47 yrs old, been training my entire adult life - training correctly though for about the past 4-5 yrs. By correctly I mean concentrating more on form than the weight on the bar. I was bitten by the powerlifting bug about two years ago, and it's literally and figuratively all I think about. This will be a powerlifting log - high reps to me means 6. It will be all barbell all the time - with the exception of a couple assistance exercises. I squat, bench and deadlift: any assistance exercise I do is meant to improve my big 3. Apologies in advance to the guys at iForce - they sent us a training template to use, but I'm 6 weeks out from a APF meet I'm competing in Jan 21. I think it would be silly for me to shake up my training that much so close to a meet. I hope they understand.
I had major shoulder surgery this past April, and my second in 18 months. Two full thickness RC tears and a torn labrum on the left in April, and a full thickness RC tear on the right May of 2010. I've had 5 shoulder repairs - and I'm pretty sure I have a torn labrum on the right that I'll have fixed sometime after the APF meet. I'm going to see the surgeon next Weds. That said, my left shoulder feels better than it has in years, but I'm struggling a bit with the right at this time. The surgeon turned me loose to start training in Sept, and I started with the Jan meet in mind. I literally started my lifts with the bar only in Sept.
Currently, my 1 rm's are 310/200/360. Past gym bests are 345/290/380. My goal for the meet in Jan are ~325/215/370 and I think this is realistic. If I get in the neighborhood of 900, I'll be happy. Not bad for an old geezer 7 months post shoulder repair. My bench sucks, and it will continue to, so I have to increase my squat and dead lift to get decent numbers. Squats will be of legal depth - no half squats here.
iForce also sent us a diet template, and this I will be using. Probably unlike the other loggers, I'm going to try to cut a little. I'm currently at 186, and plan on competing at 181 in Jan. However, If I can get in the neighborhood of 173-174 in the next month, I might try to get down to 165 and compete there. My bf is prolly around 17-18% now, and although I don't care, I could stand to lose a little. So we'll give it a go. Calories will be in the neighborhood of 2500-2600, with macros of 40/35/25.
That's enough about me...let's get this party started...
Today was overhead presses and pull ups. I'm have a little problem with the OHP's, but I'm not going F.ck my right shoulder any worse than it is, so I do them anyway. The left feels pretty good doing these.
Warmup - Bar x 10 x 2 (reps, sets)
Pullups - I'm not really good at these, I just started doing them a couple months ago
6 sets of 5 reps - next week I plan on upping the reps to 6
Hanging leg raises
5 sets of 12 reps - need to work on my abs to help coming out of the hole in my squat
That's it - in and out of the gym in 45 minutes
Enjoy the ride...