42 and 6 Log - 181 Masters 1 PL'ing

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    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.

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    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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    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.
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    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
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    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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    Monday - Military
    bar*20
    115*5
    130*5
    145*10

    then boot camp class. Monday is going to be designated easy day.
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    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!
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    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.
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    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.
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    Good boot camp workout tonight, had great energy. It felt too easy. Looking forward to bench tomorrow.
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    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.
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    Friday is Squats
    bar*12
    135*8
    225*5
    260*5
    290*8

    Glad I could hit the 8. Hammies were sore. out.
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    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.
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    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.
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    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
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    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.
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    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
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    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
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    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.
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    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
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    Looks good bro, keep up the good work..

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

    Not bad. Last rep was tough.
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    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.
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    Monday, Military press
    bar*20
    120*5
    135*5
    150*11

    pretty sure that's a PR

    pullups
    BW*12
    BW*10
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    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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    Thursday, Bench

    bar*20
    135*12
    175*5
    200*5
    225*10

    easy lockout. Triceps work is paying off.

    triceps pushdowns
    150*12
    150*8
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    interesting set up for the dead lifts..as far as reps i guess is what im getting at. do you do standard deads? bent knee?
    im gonna be hitting some up tomorrow - i usually stay in the 185 area for my reps - as its somethign im somewhat new to..oddly enough. my old gym didnt allow them. anyways shootin for 205 3x10

    what are you using for tri push downs?
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    I'm actually following Wendler's 5/3/1 workout exactly to the letter. On the easy workout days, when the weights are lower and you're supposed to do weight "A" times 5, weight "B" times 5, and then weight "C" times at least 5 but as many as possible, sometimes the rep count goes up pretty high. As far as form, mine's a little odd too, due to really short arms and not being very flexible. I'd post a vid of my form but I guess I need more posts. Later, I guess.

    Triceps pushdowns are done with the rope on the cable crossover machine. The stack only goes to 150. I need to start using the lat pulldown.
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    Monday, Military press. (I missed my squat workout Friday)
    bar*20
    125*5
    145*5
    160*7

    Trying not to lean back very far -- tweaks my back.
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    where in duluth you lift??? i live in duluth lol
    Serious Nutrition Solutions
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    I lift at Park Avenue Fitness in Cloquet, actually. Look me up sometime if you want to work out.
    Today is Tuesday, Deadlift heavy day today
    135*12
    225*3
    300*5
    340*5
    380*7

    Pulled my right hip a little on the last rep. Good set though.
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    Quote Originally Posted by 42 and 6 View Post
    I lift at Park Avenue Fitness in Cloquet, actually. Look me up sometime if you want to work out.
    Today is Tuesday, Deadlift heavy day today
    135*12
    225*3
    300*5
    340*5
    380*7

    Pulled my right hip a little on the last rep. Good set though.
    Ah cool! I lift at the Northstar in Superior and work at the gym in Esko. I will too!
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    Hey if a forum moderator happens to see this and could move it to the "workout logs" area where it belongs, I'd appreciate it.

    Bench press later today!!
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    Thursday is Bench day!!
    bar*20
    135*12
    185*5
    210*5
    235*7

    felt tired and beat up. hard week is hard.
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    Yesterday was Friday - squats day
    bar*20
    135*12
    250*5
    285*4
    315*5

    My back was a little iffy and I got a little forward on rep 5 with 285 and dumped it. Concentrated a little harder on 315 and got the five, figured I'd better not push beyond that.
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    Deload week.
    Military
    12's*30
    35's*5
    45's*5
    50's*5

    some low cable rows
    gotta love deload week. It's like eating rice cakes. Not entirely satisfying, but probably good for you.
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    Monday military. Had a cold last week and feel about 80% right now.

    bar*20
    115*5
    130*5
    145*12

    pullups
    BW*13

    and then boot camp. Not bad for feeling a little shaky.
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    Tuesday is deadlift day
    135*12
    225*4
    275*5
    310*5
    350*10

    not bad. feeling about 90% now, hopefully feeling 100% by squat day.
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    Thursday, bench day (easy week)
    bar*20
    135*8
    165*5
    190*5
    215*13

    Military
    135*10
    135*6

    low pulley rows
    190*12
    190*10
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    Friday is the squatz
    bar*20
    135*8
    225*5
    255*5
    290*11

    hanging leg raises
    two sets of 20 w/BW
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