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Uncle Al's Training Log

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Yomo

Yomo

MuscleHead
Dec 18, 2015
902
263
specific numbers in mind for Dec 10, assuming all goes as planned?
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Paused Goblet Box Squat: 50x10, 75x10x2
KB Swing: 40x15, 45x15x2
Hammer Strength Iso Press: 100x15x3
Hammer Strength Iso Inc BP: 97x15, 117x15, 127x15
Hammer Strength Iso Row: 195x15, 242x12, 302x10x3
Wide Grip Machine Row x 30
Cable Hammer Curl (rope): [Down the rack] x 125
Cable Kneeling Over Head Tri Ext (rope): [Down the rack] x 105
Incline Board Leg & Hip Raise: 20,15
Stairs: 40 x 28 up / 28 down x 2L/2R
Walk: 6 miles

Bodyweight: 165.8

Tired, and left shoulder not happy this morning, so just did a moderate volume, mostly low intensity full body routine. Not bad considering....
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Current Powerlifting Watch Masters Rankings (age 50+). Not too bad for a septuagenarian.

Deadlift

Rank
Name Age Fed Date Bodyweight Deadlift
1. Joseph Cornish M2 APF 2016-03-12 162.69 573
2. Arthur Little M3 APF 2016-05-06 155.86 551
3. Gary Kaiser M2 USAPL 2015-10-15 162.25 501
4. Jeffrey Stanley M2 USPA 2016-02-06 162.91 479
5. Ron Fellows M2 USPA 2015-11-22 164.02 457
6. Doug Kline M3 IPA 2016-03-05 164.20 455
7. Al Annunziato M4 RAW 2016-07-16 162.20 451

Anybody know what's happened to Tony Conyers? He's been top dog for years and has usually competed at least once by now.
 
Last edited:
ChrisLindsay9

ChrisLindsay9

MuscleHead
Jun 17, 2013
2,773
1,144
Awesome. I get the privilege of seeing the top two people on this list compete on a fairly regular basis. Both are great folks. And as such, you are in good company on this list. Congrats again on a great pull.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Awesome. I get the privilege of seeing the top two people on this list compete on a fairly regular basis. Both are great folks. And as such, you are in good company on this list. Congrats again on a great pull.
Thanks, buddy. Arthur Little's pull is an all-time record for the age 60+ masters. Pretty damned impressive.
 
Yomo

Yomo

MuscleHead
Dec 18, 2015
902
263
Current Powerlifting Watch Masters Rankings (age 50+). Not too bad for a septuagenarian.

Deadlift

Rank
Name Age Fed Date Bodyweight Deadlift
1. Joseph Cornish M2 APF 2016-03-12 162.69 573
2. Arthur Little M3 APF 2016-05-06 155.86 551
3. Gary Kaiser M2 USAPL 2015-10-15 162.25 501
4. Jeffrey Stanley M2 USPA 2016-02-06 162.91 479
5. Ron Fellows M2 USPA 2015-11-22 164.02 457
6. Doug Kline M3 IPA 2016-03-05 164.20 455
7. Al Annunziato M4 RAW 2016-07-16 162.20 451

Anybody know what's happened to Tony Conyers? He's been top dog for years and has usually competed at least once by now.


great seeing your name up there...incredible accomplishment...

not sure about Conyers...read somewhere he was hosting an event in the fall....still can't get over his 1600+ Total from last year....
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
great seeing your name up there...incredible accomplishment...

not sure about Conyers...read somewhere he was hosting an event in the fall....still can't get over his 1600+ Total from last year....
Thanks. Tony hosts The Tony Conyers Extravaganza meet in FL every fall. He is one of the all-time greats for sure. He was still near the top of the open class at age 56.

Edit: Found Tony. Competed push/pull @ 148 in February. BP 352, DL 644!!! He never ceases to amaze.

573. RiDICulous.

I'm glad to see you on this list sir. #5 totes attainable.

Thank you, young lady. Yea, 573 is awesome for 50+. That guy Conyers Yomo and I are discussing pulls over 600 every year.

There are a couple of highly ranked masters in my weight class who have not competed in the past year. If they do, I'll need to get into the 460s to maintain my position. Two years ago, 460-465 was my typical second attempt, so it's certainly doable. It's a matter of keeping my spine healthy enough to handle the necessary training. I have stenosis; consequently, I'll have to be very careful or it'll be pinched nerve city.
 
Last edited:
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
FAMILY BENCH PRESS
Bobby: 95x5x2, 105x3, 105x4, 95x7
Vin: 135x8, 185x8, 225x3, 265x1, 290x1, 330 (lockout only), 320x1 (PR!!!)

Grandpa: 45x20, 95x10, 135x5, 165x5, 195x5, 210x5 (RPE 9), 190x10
Pull Apart: Red mini x 50 x 2
Chin: 15,15,15
Dip: 20,20,25
Concentration Curl: 25x15x2
Cat vomit to bird dog x 5 to front & side plank (30 seconds each) to curlup x 40 to SI joint loosener to IYTWL
Walk: 5 miles

Bodyweight: 164.8

* My son set a lifetime PR this morning with a 320 touch & go.
* Bobby continues to improve weekly.
* All my lifts were with a close grip, and most of the reps were paused.
* This week, I started incorporating some of the methodology from Brian Carroll's excellent book, 10/20/Life. While his off season and peaking routines are not for me, as written (programming is too conservative), I do love his "do no harm" philosophy, and think I can keep my longevity in the sport going as well as improve my performance by following some of his recommendations.
 
UncleAl

UncleAl

MuscleHead
Jun 20, 2012
1,376
600
Warmups: Shoulder prehab (5s x 50), goblet squat with long pause (35x5), KB swing (35x15)
Squat: 45x10, 135x5, 185x4, 225x4, 265x4, 245x4
RDL: 135x10, 185x10, 165x10
Hyperextension: 12,12,12
Lifefitness Leg Press: 250x15, 310x15x2
Cat vomit to bird dog x 5 to front & side plank (1 min each) to curlup (40) to Kelly Starrett SI joint loosener

Bodyweight: 163.4

Got stressed out over a matter I can't control. Lost sleep, and couldn't eat much. Consequently, today's session was a total shit show. Everything was an RPE 4352 +/-27. Somebody want to sing "The Sun Comes Out Tomorrow" for your poor uncle?
 
Yomo

Yomo

MuscleHead
Dec 18, 2015
902
263
sorry to hear about your recent troubles...hopefully something not too heavy for even you to lift through...
 
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