Uncle Al's Training Log

[ChrisLindsay9]

It is cool. You got a great moment between grandchild, grandpa, and grandpa's flex'd bicep.

Nice write-up, Al. That was one of the longest (word-wise) articles I've read about a powerlifter in a long time. Nice to see that the subject matter and subject got so much ink.

 

[TenaciousA]

I LOVE this write up....so lovely. Very proud to know you.

 

[UncleAl]

It is cool. You got a great moment between grandchild, grandpa, and grandpa's flex'd bicep.

Nice write-up, Al. That was one of the longest (word-wise) articles I've read about a powerlifter in a long time. Nice to see that the subject matter and subject got so much ink.

Yea, that photo is definitely suitable for framing.

The article was as much a human interest story as it was about our sport. In fact, it was not in the sports section. I would guess the mix of subtopics helped the reporter convince his editor in chief to give him more space.

I LOVE this write up....so lovely. Very proud to know you.

Thank you, T. I am honored and humbled by your kind words.

 

[Yomo]

Really great article...inspiring work and family value as always....




but on another note...how am I the only one upset about Al not being in a leather skirt?!!!?

 

[UncleAl]

Really great article...inspiring work and family value as always....

Thank you.

but on another note...how am I the only one upset about Al not being in a leather skirt?!!!?

You're not. I've received seventeen complaints via private message, most requesting I make it up to them with weekly lap dances.

 

[UncleAl]

Usually don't train on Friday, but got bored and did the pulling that had been scheduled for tomorrow's upper body session.

Lat Pulldown: 120x15x4
Incline DB Curl: 30s x 10, 35s x 8 x 2 drop to 25s x 12 ss with
Bent Over Lateral: 30s x 15, 35s x 12 x 2 drop to 25s x 20
Incline Leg & Hip Raise: 20,20
Walk: 6 miles

 

[UncleAl]

FAMILY BENCH PRESS
Bobby: 90x5x2, 100x5, 105x5, 95x6
Alex: 90x5x2, 100x3, 95x3, 75x8
Vinny: 135x8, 185x8, 225x5, 260x3, 280x3, 295x1

Gramps: 45x20, 95x10, 135x8, 165x8, 185x8, 195x8
Dip: 20,25,20
Pushup: 40
Walk: 5 miles

Bodyweight: 165.6

Decent session all around.

 

[TenaciousA]

Nicely done as usuz.

1. Who hands off for whom?
2. Does everyone do the walking?

Sent from my SM-G935V using Tapatalk

 

[UncleAl]

Nicely done as usuz.

1. Who hands off for whom?
2. Does everyone do the walking?

Sent from my SM-G935V using Tapatalk

Hi, T. I usually hand off to Vinny and the grandkids. Vinny hands off to his wife (don't post her numbers, 'cause she only lifts to improve bone density) and me. No one walks, except me.

 

[ChrisLindsay9]

Nice pressing Al ... same goes for the family. How ya feeling post-meet?

 

[UncleAl]

Nice pressing Al ... same goes for the family. How ya feeling post-meet?

Thanks, Chris. Not feeling bad at all. My final attempt was RPE 9.5 at most, didn't tweak anything, and only competed in one lift, I still took an entire week off afterwards. So, although I programmed to start back in at below 80% to give my ancient carcass a break, I am less fatigued and/or broken than after any other meet I've done.

 

[UncleAl]

Warmups: Light KB swing and long pause goblet squat
SSB Squat: 65x5, 115x5, 155x5, 205x5
Deadlift: 205x5, 275x5, 335x5, 365x5x2
SLDL: 255x10
Reverse Hyper: 190x10x3
GHR: 8,8
Wheel Barrow Walk: 280x50 paces x 2
Full Body Crunch: 60
McGill Big 4
Walk: 5 miles

Bodyweight: 165.0

* The gym was hot as fukk. (Had to be 105 in the corner where the deadlift platform is located.) So, cut my volume accordingly. Whoozy throughout anyway.
* Was going to start my 5-rep sessions with 335, but it was too easy. Too bad I had to stop after two sets with 365, because it felt like a good weight for 5x5. The good news is, all things being equal, I should be able to handle multiple sets with something over 400 on my first 3s day (next DL session).
* December 10 meet still iffy, as my son and grandkids won't be able to commit for a while. In the meantime, this cycle is off to a good start on the bench press (75% x 8 @ RPE 9) and deadlift (77% x 5 @ RPE 7).