Mucking around, not a bludger

[Qlder]

Hey all, thought I’d start a training log. Good mate is on here and kindly recommended it so I’ve been reading a few of these and appreciate all the positive advice and entertainment.
Aussie transplant living in NYC here, 49 yo currently weighing 225lb, 5ft 10. Started powerlifting in Feb of 2016 so just on two years now..

Current (non comp) lifts are

Squat: 440 lb
Bench: 350 lb
Deadlift: 535 Lb

https://www.exodus-strength.com//ranking/

Progress in second year of powerlifting has been slower, naturally, but gettin closer to a goal of 450-s, 350-b, 550-d ..

Hope to compete in May but I train with a club at my gym and coach changed our program to more “performance training” instead of pure powerlifting. I was worried strength would drop but I feel fitter than ever and recent lift tests we did showed strength on heavy weight is still there. Think we’d have to change up our training if were gonna compete in May! Will see

[Qlder]

Worked up to 405 lb singles on squat this week. It’s been a while sometimes nice liftin this heavy but felt pretty good..

[Wilhelm]

Welcome to the site, @Qlder.
Great to have you here.
Really nice numbers you've got going.

[Qlder]

Thanks for the welcome @Willhelm lookin forward to learning more!

[BenM]

Welcome aboard @Qlder and good to see another Aussie on here even if you’re living elsewhere.

Your username makes me think of State of Origin....

[Qlder]

Thanks @BenM mate Yeah home will always be Queensland, but also lived in Sydney for 10 years before coming here. Try to get home twice a year, keep pausing my fitness first membership while I’m here! Are you in Sydney? Heard there are now a few more good powerlifting gyms around

[simonrest]

Welcome aboard @Qlder and good to see another Aussie on here even if you’re living elsewhere.

Your username makes me think of State of Origin....

[Qlder]

lol @simonrest a few aussies on here I see

[simonrest]

too many, probably.

@BenM @Shane @Sumo you and I. Have I missed anyone?

[Qlder]

Nice one fellas, feels like home

Did some conditioning work Saturday:
3 x 15 Close grip pull downs
5 x 6 incline dumbbell row “iso”. - 0-10-0 @ 80lb (found this really tough)
4 x 15 seated cable row
4 x 6 tbar row “iso” - 0-10-0 (@ 90/135) - forearm sore so just kept it to 90lb
Ab work and preacher curls to finish

Back was pretty pumped after this! but bit worried about soreness in my forearm, will give it a rest

[Sumo]

Welcome mate!

[Idlehands]

too many, probably.

@BenM @Shane @Sumo you and I. Have I missed anyone?

Did Kyle shuant make it over ? He’s Aussie too.

Not gonna lie I hunted around for your log when you mentioned you had one!

[simonrest]

too many, probably.

@BenM @Shane @Sumo you and I. Have I missed anyone?

Did Kyle shuant make it over ? He’s Aussie too.

Not gonna lie I hunted around for your log when you mentioned you had one!

Kyle posts intermittently, but doesn't keep a log here

[Idlehands]

too many, probably.

@BenM @Shane @Sumo you and I. Have I missed anyone?

Did Kyle shuant make it over ? He’s Aussie too.

Not gonna lie I hunted around for your log when you mentioned you had one!

Kyle posts intermittently, but doesn't keep a log here

viewtopic.php?f=5&t=532

[simonrest]

viewtopic.php?f=5&t=532

Ee gads, my joke is ruined

[Qlder]

@Idlehands Looks like aussies are everywhere. Good to see. Found your log too , lots of good stuff!

[Qlder]

Weekend conditioning and deload:

1. 5 mins assault bike, moderate
2. 5 x a) 10 trap bar deadlift @ 385, b)80 meter run
3. 5 x a) 10 x bench @ 185, b) med ball slams x 15
3. 3 x a) row machine 30 sec, b) 10 pull-ups
4. Ab work

[Qlder]

Quiet week and did mostly more conditioning on Mon, Tue. Skipped Thus and Fri not feeling so great.
Saturday:

5 sets of:
3 x iso squat at 225 , 0-3-0
40 m prowler
5 x Bulgarian split squat iso, 0-3-0, weight with 45lb dbs
80 m run
8 x Reverse lunges with dumbbell ohp (32lb)

Right forearm still bothering me and knees a bit sore from all the goddam lunges and bulgarians. Need some stretching and a massage I reckon.

Triceps and Ab work

[Idlehands]

https://www.target.com/p/capzasin-hp-ar ... lsrc=aw.ds

https://www.painscience.com/articles/voltaren-gel.php

and SBD sleeves man! Treat yo'self!

[Qlder]

Yep good ideas! Thanks man. I think you gave me the name of a Russian one before too. Def helps to do something about it instead of whining haha. Order placed.