Exodus Strength

Warmup - 500M row

Very light workout today. Last bit of training before meet.

DB bench - 5 reps reverse grip, 5 neutral and 5 regular grip
35-15,15,15,

Circuit:
Lat pulldown - 135-6,6,6,
DB row - 40-6,6,6,

Good luck in your meet!!!!!

hector wrote: ↑Sat Feb 11, 2023 6:33 pm Good luck in your meet!!!!!

Thanks Hector!

IPF Canadian National meet results:

This was quite a fast moving meet. Barely had time to warm up before having to lift. No way of changing openers since I hadn't even finished warming up and not knowing how my heaviest warm ups would go. 550 lifters over the full week, 2 platforms going at all times. Gino the pirate announcing the results. No warning as to when you were due up meaning you had to carefully watch the board. Although I had a successful meet there were 2 mistakes made on my part.

IPF Masters 3 (60 years and up 105kg/231lb weight class)
Squat:
Opener - 210kg/462lb - was a little shaky but it went well. However, I couldn't tell if I got white lighted since I couldn't see the lights. I asked the ref if it was a good lift and he didn't respond. Looked around again to find the lights but they had gone out. By the time I figured things out I missed the 1 minute timeline for putting in my next lift numbers. Also, had my wife as my handler which really complicated things. She's partly deaf and has a hard time hearing things, especially with lots of back ground noise.
2nd lift - 212.5kg/467 lbs - if you don't submit your lift in time they raise the lift by 2.5kg so that's what I did.
3rd lift - 220kg/485lbs - 5kg meet PR! This was going to be my second attempt originally, but was my third here. Good lift - had maybe another 5kg in me I think. Had to really bury the squats as judging was tough.

Bench
Opener - 150kg/330 lbs - Went well
2nd - 155kg/342lbs - Went well but got red lighted; They say I didn't wait for a command, but thought I obeyed all commands. It was very noisy though.
3rd - 157.5kg/347 - red lighted - This is a weight I can usually make and more, but it didn't go today. Damn

Deadlift
Opener - 225kg/495 lbs - went well
2nd - 235kg/517lbs - again, went pretty good
3rd - 245kg/539lbs - fail - Couldn't get past my knees - Still happy with the deadlifts since my back has been a bit messed up lately.

Total - 605kg/1331lbs - Established a new National M3 105 total record, beating the old record by 20kg. Another lifter was 10kg behind me. Total of 4 lifters in my age/weight class for this event. No records in any individual lifts, just the total. As far as the International powerlifting federation (IPF) goes, number 3 all time in the world according to open powerlifting rankings! Happy with that! The two guys on the podium with me today were 7th and 8th in the world all time (previously) according to open powerlifting rankings ,so I had those guys pushing me all the way.

Awesome job, especially considering everything else that went on!

Congrats, Skid!

Very nice!

Thanks @Renascent ,@JohnHelton, @Hardartery!

I'm going to give my future workout programming some thought this weekend. Likely it will be twice per week, or perhaps 3 times.

I'm not sure whether the conjugate method really worked for me or not. From a strength perspective, I think I respond best to higher intensity work, especially for contest prep. I did notice that from a aesthetic point of view that I look more muscular than before, but think I gave up some strength. I lost 30kg in my total from my last comp, but again that could be because I'm older too.

Based on that assessment, I will probably do higher intensity work for the 3 main lifts, and then for accessory work I'll do sets of 10-15 reps for hypertrophy. I'll probably mix the accessories up to get some variety. We'll see; Nothing is set in stone, plus mountain bike season is starting up again!

1st workout since the meet so taking it easy.

Warm up - 500M row

Squat
Bar-10
155-5
265-2
375-1
330-5,5,

Calf raise
155-10,10,

Bench
Bar-10
155-5
265-2
308-1
243-5,5,5,

SSB squats
160-10,10, - did these ass to grass

Cable row
135-10
180-10
225-10,10,

DB standing tricep extensions - 25-10, 30-10 super-setted with
DB curls - 25-10, 30-10,

Suitcase abs - 10,10, super-setted with
DB delt raises - 10-10, 15-10,

Warm up - 500M row

For the near future I'm just going to train twice/week, and see where things go from there. Still taking things easy as I get back into training and re-introducing some lifts I haven't done in a while.

Deadlifts
155-5
265-2
375-1
440-1
375-3,3,3, Paused these 1 inch off the ground

Close grip bench
bar-10
155-5
243-8,8,8,

DB flies
30-10
50-10,10,

BW Chins
Overhand grip - 5,5,
Underhand grip - 5,5,

DB incline bench at 40 degrees
50's-15
65's-15,15,

Ab wheel - 8,8,

Warm up - 500M row

Squats - feeling a bit achy today. Got better once I got warmed up. Still getting back in the groove of training
Bar-5
155-5
265-2
330-1
397-3, 4, was only planning a single and a couple back off sets of 5, but this didn't feel too bad. Didn't do back off sets.

Calf raise
155-10,10, doing these again as I'm starting to feel a hint of plantar fasciitis coming back with all the walking in steel toed boots I'm doing at work.

Comp Bench
Bar-10
155-5
265-2
315-2
265-5,5,5,

Cable row (super-setted these with the bench)
135-10
180-10
250-10,10,10,

SSB squat
165-15,15, - did these ATG

Super sets
DB Tricep extensions 30-12, 35-8,
DB curls 30-12, 35-12,

More supersets
Suitcase abs -15,15,
DB Scarecrows - 5-10,10-10

Warm up - 500M row

Dimel deadlift - Going to alternate these weekly with regular heavier deadlifts. Paused mid shin for 1 second or so.
155-5
265-5
375-5,5,

Lite bench with close grip
Bar-10
155-5
243-10,10,10,

BW Chin ups - adding a rep per week
Over hand grip - 6,6,
Underhand - 6,6,

Flies
30-10,
50-10,10,

DB incline bench at 40 degree incline
50-10,
75-15,10 ran out of energy last set

Ab wheel -10,10,

Warm up - 500M row

Squat
Bar-10
155-5
265-2
330-2
397-2
441-1
352-5,5,

calf raise
155-10,10, pause at the top

Bench
Bar-10
155-5
265-2
320-1
353-3 Used blue slingshot for this set only
270-5,5,5,

Cable row - super setted these with the bench presses above
180-10
225-10
270-10,10,10,

SSB Squat ATG
175-10,10, Am going to move these to my Thursday workout

DB Lu raises
5's-10
10's-15

Suitcase abs (super setted these with the Lu raises above) - 20,20,

Cut a couple accessories out as the workout was taking too long.

Warm up - 500M row

Deadlift
155-5
265-3
375-1
463-1 - Heavy single
419-3,3, - back offs

Light bench day - close grip
bar-10
155-5
249-10,10,10,

Chinups - super setted with bench above
OH grip - 7,7,
UH grip - 7,7,

SSB squat - beltless, sleeveless, shoeless, ATG
bar-5
175-15,15,

DB flies - supersetted with the squats above
35-5
55-10,10,

DB incline bench at 40 degree incline
50-5
75-15,15,

Ab wheel - 12,12, - supersetted with DB bench above

With all these supersets managed to complete the workout in 1 hour 10 minutes.

That’s a lot of work in 70 minutes. Nice!
Besides volume and tonnage and intensity, density is another metric. But it’s not often used.
The idea is to divide your tonnage by the time of your workout. Idea being that moving more weight in less time is a sort of progress not captures by sets or reps or rpe.

hector wrote: ↑Fri Mar 10, 2023 5:41 pm That’s a lot of work in 70 minutes. Nice!
Besides volume and tonnage and intensity, density is another metric. But it’s not often used.
The idea is to divide your tonnage by the time of your workout. Idea being that moving more weight in less time is a sort of progress not captures by sets or reps or rpe.

Good point! Resting between sets is required of course, but it's a good use of time to do a completely different exercise that doesn't use the same muscles while recovering between sets. Keeps the heart rate up to

Spent some time today deciding on whether to compete in the provincial meet coming up in June, and the IPF World's Masters meet in Mongolia in October. Decided to go for both! Next I had to determine my training plan for the June meet which is only 12 or so week's out. At my last meet I performed poorly on bench, so going forward will give the bench its own training day on Sunday, and then work another bench session into Thursday's deadlift day. That will allow me to focus on squats and accessories on Monday's. Today was the first day of my bench focused day.

Warm up - 500M row

Comp bench
Bar-20
155-10
220-5
265-3
290-2
326-1,1,1,1, - Getting some additional intensity here which I felt I lacked previously when training for the National meet.
365-1 - Finished with a single with the blue slingshot. Getting my brain used to heavier weights.

Bench grip BB row
155-10,10,10,10,

Lat pull downs
90-10
180-10
205-12,12

Lying tricep ext with EZ curl bar - super-setted with lat pull downs above
40-10, - used a dumbbell for these
90-10,10,10

Accessory circuit:
DB curls - 30-10, 35-10,10,
Cross body tricep extensions - 25-15, 35-15,15,
Band pull aparts - red band - 10, 15,15,

Mongolia! That will be awesome man! They have an awesome culture dude, seriously a mans man culture. Wrestling and sumo, throat death metal, good meat....youre gonna have a good time im jealous

Awesome! Like cole said, Mongolia has a very interesting culture. If you are there around summer time its definately worth trying to see one of the Nadaam festivals that may be going on at that time. Archery, horse racing, wrestling. Plus the Gobi desert is great to see.

Warm up - 500M row

Squat
Bar-10
155-5
220-2
282-8
315-10,10,12, - These were harder than expected. R knee was bugging me a bit so I closed up my stance to shoulder width
528 - did a couple walk outs with these

Was going to add another leg exercise, but didn't feel up to it today.

Calf raise
155-12,12,

Accessory circuit - all body weight:
GHR - BW-12,12,
Suitcase abs - 20,20,
Hanging knee raise - 20,20