GPP, Session 2
LISS 33:00 - 2.25 miles walking uphill
Lat Pulldown - 5 x 12-20 reps @ 8-9
300 x 18, 16, 14, 12, 12 @ 8.5, 8.5, 9, 9, 9
Ab Wheel - 10:00 AMRAP - 165 reps
1 Arm Dumbbell Overhead French Press - super set with - Cable Biceps Curls - 5 sets of 12-15 reps @ 8-9
Triceps - 62.5 x 14, 14, 14, 15, 15 @ 8.5
Biceps - 150 x 12 x 5 sets @ 8.5, 8.5, 8.5, 8.5, 9
Week 10, Day 1
Low Bar Squat - 1 @ 7 - 3 @ 7; do another 9 reps staying at 7
325 x 1 @ 7; 307 x 3 @ 8; 287 x 3 x 3 sets @ 6.5
Close Grip Bench - 5 @ 8; 3 sets of 5 reps drop set 75 % of E1RM - 15:00 Cap
216 x 5 @ 8.5; 200.5 x 5 x 3 sets @ 8
13:40
2 Count Paused Deadlift - 6 @ 8; -5% for 3 sets of 4 reps - 15:00 Cap
280 x 6 @ 7; 265.5 x 4 x 3 sets @ 6.5
14:50
Leg Extensions - 4 sets of 12-20 reps @ 8-9 - 10:00 Cap
205 + 2 Average Bands x 20, 20, 20, 16 @ 7, 7, 8, 8
7:00
So I stopped posting here because I use the App and double posting everyday was a pain!
Any way I competed for the first time in about 10 years on 9/3/2022 - a USAPL meet - I competed in the 110k (242s) as I weighed in at 228. I had a bunch of nagging injuries because I ran intensity too high while adding weight every week through the entire 19 weeks I ran Powerbuilding III - or as Jordan would say I outkicked my coverage. Anyhow, I limped into the meet and competed in the M3 60-64 category with an adductor strain and jacked up shoulders and elbows.
Top lifts were:
Squatted 341.5 - all three attempts made but very conservative.
Benched 253.5 - all three attempts made also very conservative.
Deads - 446.25 - all three attempts made - again very conservative.
This was only my 4th meet as a competed in 2003, 2011, and 2013 previously - all as a super heavyweight. Its humbling to be towards the front of a flight! That being said I set 14 State Records.
I don’t think any of these lifts would have been a 9 RPE but I was just trying not to exacerbate any of my injuries. I started rehab training through BBM on Tuesday 9/5/22.
Hope everyone is doing well.
Congrats on the meet results, Mark. Very nice lifts all around.
Thank you!
Hello - it has been awhile - in fact since my last meet on 9/3/2022.
I competed yesterday - 4/1/23 and am posting my results.
I competed once again in the 242 division in the Masters IIIA category with USAPL in Las Cruces, NM my hometown. Bodyweight still about 230 but I don’t want to go down to 220.
Top squat was 170 kilos or 374.7lbs a 33.2lb increase over my last meet last September.
Top bench was 117.5 kilos or 259lbs a 5.5lb increase over last September. This was the one place I was disappointed as I went 3 for 3 but should have gone heavier as my coach said my third was an RPE 8 at most. The echoes of my pec tear always mess with my head!
Top deadlift was 215 kilos or 473.9lbs a 27.65lb increase over last September.
So overall a very good day and the consistency in training really paid off. Consistency in training has always been my Achilles heal but hiring a coach who holds me accountable has really helped!
Hope everyone is doing well.