3/26
Pendlay Rows 135 x 8 x2 sets @ RPE 6
Pause Squat 165 x3 x 1 set @ RPE 6
170 x 3 x 1 set @ RPE 6
175 x 3 x 1 set @ RPE 6
Goblet Squat 35 x 10 x 3 sets @ 4 RIR
Back Raise BW x 10 x 3 sets @ 4 RIR
1 Like
3/27
Comp Bench 185 x 4 x 1 set @ RPR 8
Back off sets 175 x 4 x 6 sets @ average RPE of 7.5
Dumbbell Rows 80 x 10 x 4 sets @ 4 RIR
Bradford Presses 45 x10 x 4 sets @ 3 RIR
Barbell Skullcrushers 45 x 10 x 4 sets @ 4 RIR
EZ Curl Bar 70 x 10 x 4 sets @ 4 RIR
1 Like
3/29
Comp Squat 290 x 4 x 1 set @ 8 RPE
Backoff sets 265 x 4 x 3 sets @ 8 RPE
Dips BW x 8 x 4 sets @ 7.5 RPE
Front Foot Elevated Split Squat 30 x 10 x 4 sets @ 4 RIR
Back Raise 70 x 10 @ 3 RIR
Ab Wheel 10 x 12 x 4 sets @ 3 RIR
2 Likes
3/30
Spoto Press 165 x 4 x 4 sets @ 7 RPE
1-Arm Lat Pulldowns 100 x 12 x 3 reps per side @ 3 RIR
Barbell Shrugs 225 x 12 x 3 sets @ 3 RIR
1-Arm Tricep Pushdown 80 x 12 x 3 sets @ 3 RIR
Alternating Hammer Curl 45 x 12 x 3 sets @ 3 RIR
4/1
Comp Deadlift 315 x 3 x 5 sets @ 7.5 RPE
Band Good Mornings Average Band x 12 x 4 sets @ 3 RIR
Band Pullover Dead bugs Average Band x 15 x 3 sets @ 3 RIR
4/2
Pendlay Row 155 x 8 x 2 sets @ RPE 6.5
Paused Squats 202 x 3 x 3 sets @ 6.5 RPE
Goblet Squat 55 x 10 x 3 sets @ 3 RIR
Back Raise 70 x 10 x 3 sets @ 3 RIR
4/3
Comp Bench 200 x 4 @ 8.5 RPE
backoff sets 185 x 4 x 5 sets @ average of 8.5 RPE
DB Rows 90 x 10 x 4 sets @ 3 RIR
Bradford Presses 50 x 10 x 4 sets @ 3 RIR
Barbell Skullcrushers 50 x 10 x 4 sets @ 3 RIR
EZ Curl Bar 75 x 10 x 4 sets @ 3 RIR
4/5
Squats 335 x 1 x 1 set @ 9 RPE
backoff 280 x 4 x 4 @ 8 RPE
Reverse Hypers 70 x 15 x 4 sets @ 6 RPE
Ab Wheel BW x 12 x 3 RIR
4/6
Comp Bench 245 x 1 x 1 set @ RPE 9
backoff sets 205 x 4 x 4 sets @ RPE 8
Diet and weight loss really catching up with me!
4/8
1" Deficit Deads 400 x 1 x 1 set @ 9.5 RPE
Reverse Hypers 66 x 12 x 4 sets @ 3 RIR
Band Pullover Dead Bugs Strong Band x 15 x 3 sets @ 3 RIR
I start a new program on Monday. It will run Monday, Tuesday, Thursday, Friday - so I am picking up an extra day of rest.
I worked in some maxes this week so that I had some rough numbers for my new program - after a number of years hiatus, I have never tried to max out yet. I was a little down that 400 seemed so heavy but I was used to pulling at a body weight of 325-350+ and today I weighed 218. The most I ever pulled in a competition was 505 and I weighed about 325 at that competition in 2015 at 56 years old - so I pulled 1.55 times my body weight that day. Today I pulled 400 at a body weight of 218 - so I pulled 1.83 times my body weight at a deficit and with no meet prep so I guess that’s ok. It just SEEMS so Weak!
Caution old man reminiscing:
So I start my new program on Monday with the very modest numbers of 250 Bench, 335 Squat and 400 deadlift. At 6’ 3" I am pretty skinny at 218 - or as Louis Simmons would have said - you look like a lawn dart! I grew up in Ohio and used to be a bodybuilder (1970s and early 80s) and went to the same gym as Larry Pacifico, Simmons, Cash, Mike Bridges and many of the powerlifting gods. Of course I didn’t know I was being insulted by royalty. The powerlifters used to work out in a pit in the middle of the gym. It was a pit because they had actually collapsed the flooring down to the concrete foundation. No non-powerlifter was allowed in - to get in you had to be invited. Larry still runs a gym in Dayton, Ohio. Look these guys up and be amazed.
Hey, 400 is heavy! 
But I can relate to that feeling, that the weight lifted feels heavier than before after loosing a lot of body weight. And our age probably makes a difference too. That’s just the way it is, I guess.
1 Like
4/11
New Training Program starts today. Training days: Monday, Tuesday, Thursday, Friday. Lots of new movements so I’ll be a little slow on the uptake.
Steep Incline Pin Press Bench - done on a 75% incline - lots of sets and reps to work up to a one rep max of 215.
Backoff sets 182 x 3 x 3
Flat DB Bench 55s x 10 x 3 sets
One Arm Rows 80 x 10 x 3 sets
Side delt raises on cable machine 20 x 15 x 3 sets supersetted with:
one hand triceps press downs 80 x 15 x 3 sets
Total time including warmup protocol 77 minutes.
BW 219.8
4/12
Paused Box Squat to low box 185 x 5 x 3 sets
Block Pulls 315 x 1 x 1 set; 225 x 10 x 1 set - surprisingly weak on these - where has my back strength gone?
Leg Curls with monkeyfoot 15 x 12 x 3 sets each leg
Leg Extensions with monkeyfoot 15 x 15 x 3 sets
One Leg Calf Raises BW x 15 x 3 sets
BW 218.2
4/14
Speed Bench 195 x 3 - little slow so dropped to 175 x 3 x 10 sets
Weighted Pullups 10 x 5 x 5 sets
Dips BW x 7 x 5 sets
Bent Over Dumbbell Rows standing at 45 degree angle very strict full range of motion 30lb dumbbells x 12 x 3 sets
Standing Kettlebell clean and presses 5 minutes 25lb KB - 35 reps per side
4/15
(working sets only)
Volume Squats 265 x 2 x 8 sets
2" Deficit Deads 300 x 1 x 10 sets
Belt Squats 140 x 15 x 3 sets
Reverse hypers 66 x 15 x 3 sets
Hanging Leg Raises bw x 15 x 3 sets
4/18
Spoto Press with 3 count pause 1" above chest 175 x 1 x 10 sets with 30 second rest between sets
CGBP 165 x 8 x 3 sets
1 Arm bent over Row 80 x 12 x 4 sets
Cable side delt raises 20 x 17 x 3 sets
Skull Crushers with EZ curl bar 60 x 15, 15, 15, 10.
4/19
Lots of new movements in the new workout and I was told to “just get something on paper” to start with
Paused Box Squat 275 x 1 x 1 set
Back off sets 247 x 2 x 2 sets
RDLs 175 x 5 x 3 sets - went light to try to feel them out
standing one leg curls with monkeyfeet 20 x 10 x 3 sets
one leg extensions with monkeyfeet 30 x 15 x 3 sets
one leg calf raises BW x 17 x 3 sets.
4/21
Pushups perfect form and range of motion - 100 in as many sets as needed 16, 10, 8, 12, 12, 10, 10, 12, 10 = 100 took me 14+ minutes
Pause Rep Bench Press 147 x 3 x 15 sets
Chin-ups 5, 5, 5, 5, 5 = 25
45 degree upright dumbbell rows 35s x 12 x 3 sets
5 minute standing dumbbell clean and presses 35s x 35 reps x 1 set
4/22
Volume/speed squats 201 x 5 x 5 sets - 30 second rests
Medium stance speed sumos 225 x 5 x 5 sets - first ever pulling sumo felt pretty good
Belt Squat 165 x 15 x 3 sets
Reverse Hypers 66 x 17 x 3 sets
Hanging Ab raises BW x 16 x 3 sets
4/25
Continuing with new movements:
Banded Bench Press - doubled monster-minis 155 x 1 x 1 set
back off sets 140 x 2 x 2 sets
Incline bench 145 x 5 x 3 sets
1-arm dumbbell Rows 90 x 10 x 4 sets
Side delt raises on cable machine 30 x 12 x 3 sets
1-arm cable triceps pushdowns 110 x 11 x 3 sets