Uncle Al's Training Log

[UncleAl]

Whether you ponder Shakespeare's "To use excessive volume or not to use excessive volume, that is the question" or Elizabeth Barrett Browning's "How do I destroy my lumbars? Let me count the ways", you'll find the answer here:

IYTWL: 5s x 40
McGill Big 4
Single Deep Goblet Squat: 15 for 30 seconds

Deadlift Medley:
Stiff Leg - 135x5, 185x5, 225x5
Sumo - 275x3, 315x2
Conventional - 380x3x3 (80% of 475)
Speed - 315x3x3 (60 seconds apart)
Power Shrug - 275x5x3

Paused Box Squat: 135x10, 225x5, 275x5, 315x5
Lifefitness Leg Press: 250x50 rest/pause
Reverse Hyper: 50
Weighted Stability Ball Crunch: 25x40

Single deep goblet squat (25 for 2 minutes) and lower back/hip/piriformis stretches
Walk: 5 miles

Bodyweight: 164.0

* This was the first of six deadlift peaking sessions, hopefully leading to a 450 to 460 pull at the 100% Raw Federation single lift competition in Fredericksburg on July 16. Plugged in 475 as my goal weight into the Coan stemplate, because I would like to work up to 445x2 as my final max double session.
* Power shrugs (explosive deadlift & shrug) are a lot of fun, but really invasive after a lot of pulling. I may have to continue with regular shrugs instead.
* Lower back held up nicely, until I did the box squats. No tweaks, but...UGH!

 

[Turbolag]

Wow man that's a bunch of volume!

Awesome work!

 

[ChrisLindsay9]

Interesting way to warm-up to your working sets (medley-style!).

445x2 feels like a 460 pull is in the bag. You probably would get 460 with a 435x2 pull.

 

[Yomo]

ridiculous session...that 450+ pull is in the bag...

 

[UncleAl]

Wow man that's a bunch of volume!

Awesome work!

Thanks, Turbo. I'm feeling it today!

Interesting way to warm-up to your working sets (medley-style!).

445x2 feels like a 460 pull is in the bag. You probably would get 460 with a 435x2 pull.

ridiculous session...that 450+ pull is in the bag...

Chris and Yomo, I always peak with doubles. This will probably seem weird to you guys, but I pick my final meet attempt by multiplying my peaking cycle's top double by 1.065. To date, I have made that lift eight of nine tries.

A couple of weeks ago, I doubled 425. Since 425x2 computes to 453x1, I have great confidence I can nail 450 right now. An yes, Chris, 435x2, scheduled for mid June on my spreadsheet, would give me 462. However, my planned attempts for this meet will probably remain 402/435/458. The second lift would be a national record and put me at the top of the M4s on Powerlifting Watch's current ranking list for the 165 masters. That's good enough for me.

 

[ChrisLindsay9]

That's good enough for me.

And me. Haha hell yeah, that kind of goal would have me locked in....

Going into my last meet, I knew a 369 would give me the best raw squat in my weight class according to PowerliftingWatch. And knowing it was possible was great fuel for my training and meet prep.


"Success is not the result of spontaneous combustion. You must set yourself on fire."

 

[UncleAl]

CONDITIONING/MOBILITY and PULL
Walk: 1.5 miles
Hill Sprint: 6 x 40 yds
Walk: 1.5 miles

Turkish Getup: 8 x 3L/3R
Single ATG Goblet Squat: 25 lbs held for 2 minutes

Good Morning: 45x5, 65x5, 95x5x2
HS Iso Row:
Overhand Grip - 192x10, 282x5, 322x5
Neutral Grip - 372x5, 422x3, 322x8
Reverse Grip Lat Pulldown: 200x8, 230x4, 220x5, 180x12
Curl: 65x5, 85x5, 105x5 drop to 85x8 drop to 65x10 drop to 45x25

Ab Wheel: 20
McGill Big 4 and stretching
Walk: 3 more miles

Bodyweight: 163.8

* Surprisingly strong pull session just 48 hours after Monday's deadliftathon. First chest assisted rows over 400 in well over a year. Could have worked heavier on the lat pulldowns, but I don't weigh enough to get the cable low enough to anchor my legs. Will switch to weighted chins next time.
* Bodyweight has remained between 163.5 and 166 for well over two weeks, so I can safely say my setpoint has dropped. I credit my obsession with making my Fitbit numbers, switching from awesome craft beers to somewhat acceptable Coors Light, and substituting a second vegetable for our usual starch at dinner time for the weight loss.

 

[TenaciousA]

Every time I read this I seriously reflect and feel very very humbled.

I aim to do this as long and successfully and as gangsta as you have. Kudos.

 

[UncleAl]

Every time I read this I seriously reflect and feel very very humbled.

I aim to do this as long and successfully and as gangsta as you have. Kudos.

I doubt I'd work this hard without the continued encouragement of friends like you, T. Thank you again for your kind words.

 

[UncleAl]

PUSH (mostly)
IYTWL: 5s x 40
CGBP: 45x20, 95x5, 135x5, 165x5, 195x5, 215x3 (crap!), 195x5 drop to 165x5 drop to 135x8
Machine Inc BP: 105x15, 135x12, 165x10, 195x8
Pec Deck: 100x25
Machine Dip: 200x15, 225x15, 250x12x2
Kneeling Overhead Tri Ext x 20 x 3
One-Arm Side Lateral/Lawnmower: 25x20L/20R, 30x15/15, 35x12/12, 40x10/10, 50x8/8
Hammer Curl (down the rack): 25s x 25 to 20s x 20 to 15s x 15 to 10s x 20

Leg & Hip Raise: 20,20
McGill Big 4
Waiter Walk: 25 x 50 paces L / 50 paces R
Walk: 5 miles

Bodyweight: 165.4

Didn't get to train with the boyz this morning, and had to bench alone [sob!]. It was a f**king disaster. The flat bench at the gym was so high, I couldn't get my feet flat on the floor, and when I propped them on plates for elevation, they kept slipping. So, my planned 215x5x3 @ RPE9 became 215x3 @ RPE10, AND I wrenched my back, completely undoing the chiro adjustment I'd had just a half hour earlier. Luckily, I was able to undo most of the damage by stretching, but still....

Oh well, if we didn't have a bad one once in a while, we wouldn't appreciate the good ones, right? Not going to let it ruin what I hope will be a fun weekend of swimming, fishing, and partying. Hope everyone a great Memorial Day. Remember to give thanks for the brave men and women who made the ultimate sacrifice for our freedom.

 

[UncleAl]

SQUAT/HINGE/PULL
Banded Disconnect: Red mini x 15
Pull-Apart: Red mini x 50

Low Box Speed Squat: 45x5, 95x3, 135x2, 165x2x8 (30 seconds apart)
GM: 95x5x3
Machine Chest Assisted Row: 225x5, 265x5x3
Weighted Chin: 50x5, 75x5, 100x4, 30x15
Curl: 95x5, 115x5 (3 cheats), 100x8, 65x18

Sled: 2 plates x 40yds fwd (chest press) / 40 yds bkwd (row), 1 plate x 40yds bkwd (curl)
Incline Bd Pullover & Crunch: 40x12x2 ss with
Leg & Hip Raise: 12,12
Single ATG Goblet Squat: 30 for 2 minutes
McGill Big 4
Walk: 5 miles

Bodyweight: 165.2

* Pretty good session with a nice mix of both light and heavy work.
* Felt the eight closely spaced sets of low box squats in the hips, abductors & hammies. Will be doing these every other week. Hopefully, they will prove good assistance for my deadlift.
* For some reason, I can't use anywhere near as much weight on the Lifefitness chest assisted row machine as on the Hammer Strength Iso Row station.
Might be the narrower grip.
* First time using 100 lbs for the chin in probably two years. Good to know I can still get a few reps. Keep hoping these will make me taller, but....
* Have been eating crap and drinking beer the entire weekend. Was up a few pounds yesterday, but for some reason, I was back to 165 and small change this morning. Will try to reign in the partying tonight...Naaa.

 

[Yomo]

How's the back after tweaking it the other day?

Ridiculous sets of chins...