Powerlifting and Crossfit: Best Lifts

[harris69]

True..I will pm you. Thanks for replying..

[hooligan_G01]

Originally Posted by Achappell8

try bonobos athletic fit for pants - i've had good luck with them. shirts are impossible. i've tried everything...

How is that fit? Reading the online description it seems like it's the same fit through the hips/seat/thighs as the straight fit (which I wear) and are simply tapered in the leg.

[Rmtt]

Numbers for this week: This was a "de-load week for me" and also sets my weight maxes up for the next 6 weeks.

Bench 255 - 16 reps.....last one I had to have assistance for the last 1/3rd of the rep because I just "gassed" out.

OHP - 135 - 21 reps - These were just "piston-style" reps. I stopped at 21 because my shoulders were so pumped, it hurt. I couldn't raise my arms above parallel for 5 minutes I bet.

D.L. - 275 - 22 reps (Cardio took a beating here)

Squat 275 - 18 reps..... My next loading cycle I plan to start raising the weight and working back into lower ranges than I have been doing.

I was 204lbs this morning. Also my plans to start cutting calories isn't going to work as I have to go get fitted for a Tux this month for my daughter's wedding.

The kicker is that she doesn't get married until May, so I am going to have to stay about the same body weight as when I am fitted so that it fits me around 3 months from now.

What I may attempt is getting fitted at this weight, go on a mini-bulk, and then drop back down to around 200lbs. So about 5 weeks of bulking, and then slowly dropping back until the wedding.

Once I get past that, I plan to hit it hard as I want to get "peeled" for our summer beach vacation. I'm 45 this year...and I want to be one of the best looking 45 year olds on the beach!

[harris69]

Here is a a screen shot of my 531 app.

[harris69]

Forum won't let me upload screenshot of my 531 app log, but according to it my deadlift 1RM was 385, 236 for bench, 357 on squats, and 171 lb on OHP (barbell). My last work out logged on the app was on May 18th, 2017; so it has been a little while since I have done JW.

[FlaPatsFan]

Hey guys, some good info and reading on your posts....keep it up. Especially you Rmtt!

Some updated numbers....PRs for 3RM
BS...3@400
DL...3@455
Hit those this week.
Age 47, Weight 180, height 5’10

Oh and current mile time....7:19!
Keep up the great work gents!

[1MOREMOD]

Nice you jerk

[Rmtt]

Originally Posted by FlaPatsFan

Hey guys, some good info and reading on your posts....keep it up. Especially you Rmtt!

Some updated numbers....PRs for 3RM
BS...3@400
DL...3@455
Hit those this week.
Age 47, Weight 180, height 5’10

Oh and current mile time....7:19!
Keep up the great work gents!

I'm jealous of that mile!

I'm lazy....so it won't be until after the wedding until I start pushing that!

You've got great numbers everywhere. That's functional strength/endurance, and you don't see a lot of people with both combinations!

Most shine in one area or the other, but you're nailing it all!

[Rmtt]

Not appropriate for this thread.

[Rmtt]

Not appropriate for this thread. My apologies.

[Rmtt]

But I can guarantee I'm not running a mile in probably the 9 min range. They actually feel like I've got water hoses in my quads filling them up when running....then cramp like a Mother!

[Rmtt]

Also....and I will stop post whoring....but if you Wendler guys like trying different variants....take a serious look at Nsuns. He has a whole Reddit forum developed for this.

He basically took Wendler's principles and condensed them into a 1 week time frame. Highly customizable, and you build your workouts around the core he provides. Basically everything else is considered an accessory exercise.

It seems difficult at first, but by week #2, you will have a firm grasp of the basic principles and can adapt it to your needs.

But you have 3,4,5,and 6 day options. I usually run a 5 or 6 day variant....abd add in rest days as I feel I need them.

That's the beauty of it, you can make it work for you. And he provides spreadsheets if you don't have the Android platform. So you can tell really quickly what's working for you and what isn't.

[Rmtt]

One last pic......this is what it's all about anyway....our health.

View post on imgur.com

[zentanker]

Originally Posted by 1MOREMOD

I'm now hearing I can declare as a women and compete in usapl and clean up!

Why declare as a woman? Just make up a totally new gender! Seems all the rage these days

[1MOREMOD]

Originally Posted by zentanker

Why declare as a woman? Just make up a totally new gender!

That's good call can set records no matter what I do because I'm my own species

[1MOREMOD]

Originally Posted by Rmtt

One last pic......this is what it's all about anyway....our health.

View post on imgur.com

I can get a way higher score than that, you want your veins and arteries hard and tough like the rest of you bro.

[harris69]

Ever since I quit the JM, I have sorta created my own routines. My whole issue with JM was that I wasn't recovering from the workouts (although I loved the conditioning aspect of it). I then took the principles of JM and came up with my own routines.

I still do compound movements but to avoid over training, and to recover much quicker from the workouts I do the following:

Tuesday

Chest

1. Flat bench

Warm up sets:
2 sets of 10 reps (varying weights)
Working sets:
2 sets of 10.

2. Incline bench
Warm up sets:
2 sets of 10
Working set
2 sets of 10

3. Decline bench
Warm up
2 sets of 10
Working sets
2 sets of 10

Triceps

1.Seated OH extensions 3x10
2. Dips 3x10
3. Cable kickbacks 3x10

Thursday

Back

1. Wide-grip pullups 3x (7-8)

2. Deadlifts (conventional)
Warm up
2x10
Working sets
2x10

3. Lat pulldowns
3x10
4. Cable rows
3x10

Biceps

EZ-grip curls (standing)

3x21

Preacher curl (unilateral)

3x10

Seated curls (unilateral or hammer)

3x10

Saturday

Leg day

Spend 20 minutes on mobility exercises, and stretches.

Back-Squats (high, or low)

Warm up
2x10

Working set
2x10

Front-squats
3x10

Bulgarian splits
3x10

Leg press
3x10

Calf raises (standing)
3x10

Leg curls (lying)
3x10

Sunday

Shoulder

OHP (standing barbell)

Warm up
2x10

Working set
2x10

Shrugs (dumbbells)

3x10

Lateral raises (seated)

3x10

Shrugs (hammer strength)

3x10

Face pulls

3x10

Pec-deck (reverse)

3x10

[FlaPatsFan]

Originally Posted by 1MOREMOD

Nice you jerk

Haaaaa Thanks man.....Trying to represent for us old dudes!

[FlaPatsFan]

Originally Posted by Rmtt

I'm jealous of that mile!

I'm lazy....so it won't be until after the wedding until I start pushing that!

You've got great numbers everywhere. That's functional strength/endurance, and you don't see a lot of people with both combinations!

Most shine in one area or the other, but you're nailing it all!

Thanks Rmtt that means a lot! I really try and focus on balanced fitness emphasizing function as you said. Interesting thing is I haven’t felt the need to supplement with prescribed Testosterone, surprisingly. I still feel great at my age. Don’t ask me how but I do. Good genetics, healthy living, low stress I guess. No idea about my “T” levels but I would assume they are normal.

As far as my success maintaining Strength,speed and endurance I will attribute a lot of it to my collegiate athlete days. Many of the principles and training methods I did back then I will still use today. Example....agility drills and track workouts.

I found your post about TRT interesting. I know a lot of guys my/our age use that treatment with great success. I haven’t needed it yet and will hold off as long as I can. I truly believe that the Squats, Deadlifts and Cleans have really help activate growth and T production even at my age. Well I’ve babbled enough. And thanks again for the compliment!

[Rmtt]

Originally Posted by FlaPatsFan

Thanks Rmtt that means a lot! I really try and focus on balanced fitness emphasizing function as you said. Interesting thing is I haven’t felt the need to supplement with prescribed Testosterone, surprisingly. I still feel great at my age. Don’t ask me how but I do. Good genetics, healthy living, low stress I guess. No idea about my “T” levels but I would assume they are normal.

As far as my success maintaining Strength,speed and endurance I will attribute a lot of it to my collegiate athlete days. Many of the principles and training methods I did back then I will still use today. Example....agility drills and track workouts.

I found your post about TRT interesting. I know a lot of guys my/our age use that treatment with great success. I haven’t needed it yet and will hold off as long as I can. I truly believe that the Squats, Deadlifts and Cleans have really help activate growth and T production even at my age. Well I’ve babbled enough. And thanks again for the compliment!

TRT is great....but only if you need it. Once "on" your on for life so remember that. If you are having no issues and making the progress you are making.....I'm sure your levels are where they need to be.

[Rmtt]

Originally Posted by 1MOREMOD

I can get a way higher score than that, you want your veins and arteries hard and tough like the rest of you bro.

LOL. My blood pressure is typically in the low 100's over upper 50's.....it must had been a rough day at work that day.

Man if you only knew how I am about this stuff. Since I work in a Chemical plant that makes some pretty nasty stuff, we get mandatory bloodwork every 3 months. On top of that, my insurance allows to full checkups per year which also include bloodwork....and I offset them.

If there is any test that shows the nature of your health....I have had I Vldl, Calcium Channel testing, arterial wall flexibility, homocystine.

I sound like a hypochondriac, but honest to god I've never even had so much as a cold in the last 2-3 years+. But I do take Glutathione, and I do internal cleanses about twice a year with "fasts" and various detoxification supplements.

[Rmtt]

Originally Posted by harris69

Ever since I quit the JM, I have sorta created my own routines. My whole issue with JM was that I wasn't recovering from the workouts (although I loved the conditioning aspect of it). I then took the principles of JM and came up with my own routines.

I still do compound movements but to avoid over training, and to recover much quicker from the workouts I do the following:

Tuesday

Chest

1. Flat bench

Warm up sets:
2 sets of 10 reps (varying weights)
Working sets:
2 sets of 10.

2. Incline bench
Warm up sets:
2 sets of 10
Working set
2 sets of 10

3. Decline bench
Warm up
2 sets of 10
Working sets
2 sets of 10

Triceps

1.Seated OH extensions 3x10
2. Dips 3x10
3. Cable kickbacks 3x10

Thursday

Back

1. Wide-grip pullups 3x (7-8)

2. Deadlifts (conventional)
Warm up
2x10
Working sets
2x10

3. Lat pulldowns
3x10
4. Cable rows
3x10

Biceps

EZ-grip curls (standing)

3x21

Preacher curl (unilateral)

3x10

Seated curls (unilateral or hammer)

3x10

Saturday

Leg day

Spend 20 minutes on mobility exercises, and stretches.

Back-Squats (high, or low)

Warm up
2x10

Working set
2x10

Front-squats
3x10

Bulgarian splits
3x10

Leg press
3x10

Calf raises (standing)
3x10

Leg curls (lying)
3x10

Shoulder

OHP (standing barbell)

Warm up
2x10

Working set
2x10

Shrugs (dumbbells)

3x10

Lateral raises (seated)

3x10

Shrugs (hammer strength)

3x10

Face pulls

3x10

Pec-deck (reverse)

3x10

Honestly....looks pretty well thought out. Biggest thing to remember is that you need to be tracking progression if aren't already. But you always want to be on that cusp of almost overtraining. I'm a big believer in that it's not that your muscles can't recover as its been proven hypertrophy can occur even when a muscle isn't 100% recovered.

I believe that your body's Central Nervous System is our biggest crippling factor. Right now my workout is set up as a 3 on 1 off. But it's very common for that to change to a 2 on, 1 off, or 3 on and 2 off.

In other words, if I feel I need the extra rest day, I take it. So I don't ha e day's with specific muscle groups....I have workout days. Chest may be on a Monday one week, but on a Wednesday at some other point.