42 and 6 Log - 181 Masters 1 PL'ing

42 and 6

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

then boot camp class. Monday is going to be designated easy day.
 
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!
 
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.
 
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.
 
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.
 
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.
 
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.
 
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
 
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.
 
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
 
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
 
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.
 
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
 
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.
 
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. :)
 
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
 
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?
 
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.
 
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.
 
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.
 
42 and 6 said:
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.
Click to expand...
Ah cool! I lift at the Northstar in Superior and work at the gym in Esko. I will too!
 
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!!
 
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.
 
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.
 
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.
 
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.
 
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
 
I skipped Monday. Tuesday is deadlift day
135*10
225*5
290*5
330*5
370*9

almost 10 but I couldn't lock out the last one. my grip and back failed at the same time. rushed the sets a little. not bad though.
 
Thursday - Bench
bar*20
135*8
175*5
200*5
225*10

not impressed. Twelve would have been better. weak.

Military
175*2
155*6
155*3
 
Tuesday is deadlifts
135*12
225*5
315*5
350*4

and then a departure from the plan. cabin fever has set in.

440*0 --- oh so close. lost my grip about two inches to lockout. need to do some rack pulls.
405*1
405*1
405*0

okay time to go home. a little disappointed with todays performance but ah well.
 
Thursday March 15th -- bench
bar*20
135*5
225*1
280*0 -- not past the transfer point, so not really close. didn't feel super heavy though
240*4
240*3
240*3

pullups
BW+25*7
BW+25*5

time to step it up
 
Friday, march 16 -- squats
bar*20
135*5
225*1
315*1
375*0 -- like the bench max attempt, up but not enough to transfer. about six inches. needs work.
325*3
325*2
 
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