42 and 6 Log - 181 Masters 1 PL'ing

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  1. 42 and 6 Log - 181 Masters 1 PL'ing


    Hello there folks,

    I'm here to learn. I've just begun training for my second ever powerlifting meet; a raw competition in Duluth, MN in May.

    Last year I was 42 years old, weighed in at 176 and went:

    Squat 352 lbs
    Bench 253 lbs
    Deadlift 424 lbs
    Total 1029 lbs

    Which was nice, but certainly towards the middle or even the bottom of the pack. I had my second knee surgery (right knee, medial meniscus) last summer and went right back at it, but with some pain and trouble. So I took a few months off afterwards. About three months ago I started getting back in shape, doing a BB'er/volume type of routine, off-the-cuff. Lots of fun.

    So basically I'm a little fat and out of shape but I see decent potential for the upcoming meet this year. In fact, I think I can do reasonably well. I just started Wendler's 5/3/1 today and want to keep a log, with a goal of hitting:

    Squat 386 lbs
    Bench 275 lbs
    Deadlift 468 lbs
    Total 1129 lbs

    ...a nice 100-pound increase over last year, if possible. It will help if I can weigh in at the top of the 181-lb weight class (still Masters 1 at 43 years old), and have most of that weight be muscle.

    So without further ado, here we go.

    edit: I forgot -- feedback, questions and criticism are welcomed.


  2. Week 1 Monday -- Military press

    Military
    bar * 20
    105 * 5
    120 * 5
    140 * 11

    -- last set is "go for broke" so I'm glad I pushed hard. I need to wear my wrist wraps, though. My right wrist hurt a little.

    Pullups
    BW * 10
    BW * 10
    BW * 5

    That's it. Monday's not going to be a hard workout for me for reasons yet to be revealed.
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  3. Tuesday is deadlift day.
    DL
    135*8
    135*8
    135*8
    135*8
    255*5
    295*5
    335*7

    &Two sets on the crunch machine

    It was humbling today because while I was working on deadlifting 335, the big guy on the bench was repping 365. Ah well. Never said I was very strong.

  4. Thursday is Bench

    Bench
    bar*20
    160*5
    180*5
    205*13 - I think that might be a PR

    rope tri ext's
    100*12
    100*10
    120*1

    rope curls
    70*12
    100*12
    120*12

  5. Friday is Squats
    Squat
    bar*8
    135*8
    210*5
    240*5
    275*8

    some calf raises
    some decline situps with a 10# behind the head
    done
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  6. Monday - Military
    bar*20
    115*5
    130*5
    145*10

    then boot camp class. Monday is going to be designated easy day.

  7. Nice work 42&6! I'm sure if you can stay healthy you will reach your goals. 531 is a fun program. Keep up the good work!

  8. Hey thanks Drinky I appreciate the support. These are brief workouts but I'm giving them all I got -- I'm finding that I do better now if I try to get 9 hours of sleep. So basically it's bedtime for me right now.

  9. Tuesday - Deadlift
    135*8
    225*6
    275*5
    315*5
    355*6

    No assistance tonight because I'm sore from the boot camp and have to do another tomorrow. It will be nice once I acclimate to this level of work.

  10. Good boot camp workout tonight, had great energy. It felt too easy. Looking forward to bench tomorrow.

  11. Thursday - Bench
    bar*20
    135*8
    170*5
    195*5
    220*8

    I was disappointed with that, but not too badly.

    cable flyes
    50*10
    60*10
    60*10

    pullups
    a few. sore in the upper back today. out.

  12. Friday is Squats
    bar*12
    135*8
    225*5
    260*5
    290*8

    Glad I could hit the 8. Hammies were sore. out.

  13. Had to edit because I forgot to post Monday: Military Press
    bar*20
    120*5
    140*5
    155*6

    That was tough. My quads actually cramped up as I was straining to make the sixth rep.

  14. Tuesday, deadlifts

    135*8
    135*8
    225*5
    295*5
    335*5
    375*6

    That was really hard. More like 6 singles than a set of six reps. Glad I gutted it out, though.

  15. Thursday, Bench
    bar*25
    135*10
    180*5
    205*5
    230*5

    wanted six but didn't get it


    narrow grip
    190*6
    190*6

    triceps ext
    110*5

    pullups
    two sets behind neck

  16. Friday was the squats
    bar*20
    135*8
    240*5
    275*5
    305*6

    Easy. I think my squat's going to be my "good" lift this year.

  17. Just about to the end of deload week. Bench yesterday, sets of 5 with the 50's, 60's, and 75's. Long pauses to stretch. Also:

    DB Rows
    60's*12
    80's*12
    110's*8

  18. New cycle -- weeks 5 through 8. Monday. Military press.
    bar*20
    110*5
    125*5
    145*11

    not hard at all

    pullups
    BW*12
    BW*8

  19. Tuesday, a good day for deadlifts!

    135*12
    225*3
    260*5
    300*5
    340*8

    Oh so easy! 300 felt like nothing! I'm loving this program.

  20. Thurs Bench

    bar*20
    160*5
    185*5
    210*14

    pulley triceps ext
    110*12
    110*5
    110*6

    pulley hammer curls
    110*12
    130*9
    130*8

  21. Looks good bro, keep up the good work..

    Impressive deadlifts

  22. Friday squats.
    bar*20
    135*12
    215*5
    250*5
    285*11

    Not bad. Last rep was tough.

  23. Thanks for the support, steppinRazor!

    I'm hoping to set the USAPL raw state record in the DL for Masters 1A @ 181.

    Need to get 468, previous best is 424. So my work is cut out for me.

  24. Monday, Military press
    bar*20
    120*5
    135*5
    150*11

    pretty sure that's a PR

    pullups
    BW*12
    BW*10

  25. Tuesday, deadlifts
    135*20
    225*3
    280*5
    320*5
    360*10

    a little tough. it went kind of like 5-3-1-1 but close enough to a continuous set for me to count it.
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