Uncle Al's Training Log

[ChrisLindsay9]

Congrats again on the big pull! I saw it on FB, and while I would agree that you probably had another 5-10lbs in you easy, I do believe even the little extra weight carried some risk factors of re-injuring that lower back. So kudos on going with what you needed to hit your goal and doing it without injury. When's the next meet?

 

[UncleAl]

...When's the next meet?

December 10.

 

[TenaciousA]

December 10.

Damn that's fast.

 

[UncleAl]

Damn that's fast.

That's what she said.

 

[UncleAl]

Final Attempt: 451.95 lbs (205 kilos)

https://www.facebook.com/video.php?v=10157125240120142

 

[UncleAl]

FAMILY BENCH PRESS
Little Vinny: 65x6, 75x4, 85x2, 95x1 (PR), 65x14
Bobby: 85x5, 95x4, 105x2, 120x1 (fingertip assist), 120x1 (PR), 90x10
Big Vinny: 135x8, 185x5, 225x5, 265x3, 305x1, 275 x [forgot]

Gramps -
Pull Apart: red mini x 50 x 2
KB Swing: 16k x 15 x 3 ss with
Paused Goblet Squat: 16k x 5 x 3
Close Grip Bench Press: 45x20, 95x10, 135x5, 175x5x5 ss with
Pullup: 15,15,15,15 and
Curl: 65x12x4
Dip: 20,20,20
Hanging Leg Raise: 10'10'10

Walk: 5 miles

Bodyweight: 165.8

* Great session. The boys both upped their 1 RM by five pounds, and Vinny nailed a strong, fast single with 305. I waved all the way back to 70% to start a new cycle.
* Will be focusing on hypertrophy for the next month or two, which is great, because I can eat all I want and drink beer without guilt.
* Was interviewed by a reporter for the Freelance Star about my deadlift performance a few days days after the meet, and he sent a photographer to Vinny's house this morning to shoot our family bench press session. Not sure which way the article will be slanted, but it should appear in the paper early next week. Bought a disguise -- wig, pink tank top, short leather skirt, fishnets, spikes, etc. -- so I won't be swarmed by paparazzi, adoring fans, and horny old women afterwards.

 

[TenaciousA]

Hahaha yesssssssss.

Please post.

 

[ChrisLindsay9]

I think seeing their beast of a grandfather at the deadlift competition fueled some PRs. It can happen. Train with lions become lions.

Enjoy these next two weeks of beer-fueled post-workout recovery.

 

[UncleAl]

Hahaha yesssssssss.

Please post.

Are you sure, T? When your TID boyfriends see how sweet my butt looks in that tight leather skirt, I can assure you they will jump over you to get to me.

 

[UncleAl]

...Enjoy these next two weeks of beer-fueled post-workout recovery.

That was two MONTHS, Chris. (Shortly thereafter, of course, there is the Halloween to New Year's Day binge.)

 

[UncleAl]

A.M.
Warmups: External rotations, IYTWLs, GMs
Squat: 45x5, 95x5, 135x5, 185x5, 225x5, 255x5
RDL: 135x10, 165x10x3
Lifefitness Leg Press: 300x10x2, 400x10x2
Ab Wheel: 20
McGill Big 4 and stretching

P.M.
Weighted Carries (farmer, suitcase, waiter walks): 20 minutes
Walk: 5 miles

Bodyweight: 165.8

* Not bad, considering the heat has beaten me to shit. Did drop the planned sled pull finisher though. I may not be the sharpest tack in the box, but I'm not that stupid.
* This cycle, I think I'll alternate competition squat/deadlift variation with conventional deadlift/squat variation. If my hips and knees can take it, I'll be squatting two or three times a week for the next six to eight weeks, even if it's just goblets or speed work.

 

[UncleAl]

My local newspaper posted this "old man does good" article this morning that should get me some bragging rights at the senior center:

http://www.fredericksburg.com/townn...cle_04765bde-92df-5a1e-ae27-20f6752ab04c.html

Isn't that shot of Little Vinny and me cool?

Back to business:

Eternal Rotation and IYTWL combo: 5s x 50
Seated Squat Machine: 250x20x3
Machine Row x 15 x 5
Incline Flye: 25s x 15, 35s x 15, 40s x 12
Decline Cable Flye x 20
One-Arm Side Lateral: 30 x 60L/60R total (see notes)
Cable Hammer Curl: [down the rack] x 100
Machine Dip: 165x30, 200x15x2
Steep Incline Pullover & Crunch: 40x15, 40x12
McGill Big 4
Stairs: 30 x [84 steps up / 84 steps down] x 3L/3R
Walk: 5 miles

Bodyweight: 165.6

* Full body grease-the-groove pump with nothing above an RPE 7.
* Rows were done by reversing position on a chest press machine. They were awesome...once I figured out how to keep my balance (crotch against the seat). Lats blew up like a mutha.
* Did laterals very quickly, switching sides every five reps. Delts looked like coconuts afterwards.
* Sometimes girls just wanna have fu-un.