Karl's Training Log

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PostPosted: Sat Feb 19, 2011 7:47 pm
I am a Master II Lifter Age 46. I lifted in the late 80's and early 90's in North Carolina at 181 and 198 body weight classes. I used standard single ply gear in those days. Best lifts were 565 Squat, 365 Bench and 465 Deadlift - not all at the same competition. Amazingly the better deadlift was at 181.

I started training again in 2007 and started competing again in 2009. I have competed in the USPF but without gear. I will continue to lift raw in the USPA. Since competing again over the last few years my best competition lifts are "raw" (no knee wraps), 419 Squat, 314 Bench and 479.5 Deadlift all at 220 body weight.

My goals for the next meet "raw" - Cal State USPA are 430 Squat, 330 Bench and 485 Deadlift.

I consider my lifting regimine "old school" mainly progressive overload - I am stubborn. I am open to criticism and suggestions. Over the next few years little by little I plan on making some changes - but since I am lifting "raw" - the more simple the better in my opinion. I am trying to learn as much as I can from the other posts and logs.

Good luck to all of you at your next competition.

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PostPosted: Sat Feb 19, 2011 7:58 pm
Last Squat Training - Competition is end of March - 4 weeks out:

Warm up - light stretches

105 x 20, 135 x 15, 185 x 10, 225 x 8 -- all with one to two minute rest

275 x 5, 320 x 2, 350 x 1, 350 x 2 -- drop set - 225 x 9.

Leg Curls - 4 set of 8 100 pounds add 10 pound each set.

Next day - 1 hour power walk close to my house in the La Puente hills.

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PostPosted: Sat Feb 19, 2011 8:06 pm
Last Bench Training - 4 weeks out from the competition:

Light stretches - for shoulders and torso.

Warm up - 105 x 20, 135 x 15 x 2 -- all paused reps

Work sets - 190 x 8, 235 x 6, 265 x 4, 280 x 3 x 2 -- all paused reps - as much rest as needed.

Drop sets - 250 to failure - paused 10 reps, 250 to failure 8 reps - thank God my training partner and spotter was counting!

5 sets of tricep work - this day was close grip benches - all vert strict form.

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PostPosted: Sat Feb 19, 2011 8:15 pm
Deadlift training - 4 weeks out - competition at the end of March:

I lift conventional style - but with the feet at the same width as the the squat when it gets heavy. Note I do not use a very wide stance in the squat. I am too damn short for a wide stance. I do a lot of singles when I deadlift - I have been training hard for more reps - but my form gets too sloppy with too many reps -- trying to find the right balance.

Light streches - hamstrings

Warm up - 135 x 10 x 2, 185 x 10

Work sets - 225 x 8, 300 x 5, 365 x 2, 405 x 1, 425 x 1, 450 x 1
Drop sets - 380 x 1 x 3

I do assistance work for the back and chest on a different day - see the next post

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PostPosted: Sat Feb 19, 2011 8:34 pm
Alternate day - I guess you could call this a "dynamic day" I mix up a lot of assitance work - I work out at two gyms - all my "hardcore" powerlifting is done at Bull Dog Gym in Glendora CA at 4 AM in the morning during the week

On the weekends I will go to a local 24 hour fitness (my wife is also a member here) and do assitance and cardio - though I have really gotten into the powerwalking in the hills for cardio close to my house - walking around the hills - nice alternative to being a damn gerbil on an elliptical appraratus staring at the Television.

Assitance for Bench - typical for 6 weeks - stopped about 2 to 3 weeks before the contest:

Seated Military Press - 3 to 4 sets 135 to 185 - minimum 5 reps per set - all reps paused
Flat Bench Dumbell press as much as I can handle 3 sets of 5 to 8 -- 100 to 110 pound dumbells - all reps paused.
Incline Machine - Negative weight - start at 250 down to 200 - 3 sets minimum 5 reps (not paused)
Decline Bench - Negative weight - start at 220 - down to 185 - 4 sets - minimum 5 reps all paused
(Remember that I do Tricep assitance work the same day as bench - so I rarely do it on the "dynamic day")

Assitance for Back out to 6 weeks - might back off close to the contest if my back is tender

T-Bar rows - 4 (45's) not sure about the weight - 5 reps - 3 sets (machine - should be about 180 pounds)
Seated rows - 3 sets - 200 to 240 pounds - I will vary the grips or pulling mechamism for variation
Nautilus machine - all the plates down to 230 pounds - mainly a lat pull down machine - 4 sets
Wrist curls - as much as I can handle - 3 to 5 sets to failure.

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PostPosted: Sun Feb 20, 2011 7:20 pm
Alternate Day 2-20-11

Light streches
Seated Military Press 1x85x15, 1x135x8, 1x155x6, 1x165x6 (set/weight/reps)
Flat bench Dumbell press 1x105x8, 1x105x6
Incline Machine 1x285x5, 1x275x5, 1x265x5,1x245x6
Decline Bench 1x235x5, 1x225x5, 1x215x5, 1x210x5

Shrugs on Smith machine - 1x220x12, 4x315x6
Upright Rows - 3x105x6
T-Bar - 1x 3 45's x 8, 2 x 4 45's x 5, 1 x 3 45s + 25 x 5, 1x 3 45's x 5
Lat pull 1 x 270 x 6, 1 x 250 x 6, 1 x 230 x 6

Felt strong - considering continuing alternate days for two more weeks.
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PostPosted: Sun Feb 20, 2011 7:28 pm
Karl,

Nice to see another training log on the forum! Look forward to seeing your progress and meeting you at the State meet.

Semper Fi
Brian

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PostPosted: Mon Feb 21, 2011 6:52 pm
bakiraly1 wrote:Karl,

Nice to see another training log on the forum! Look forward to seeing your progress and meeting you at the State meet.

Semper Fi
Brian


Brian - I watched you lift at Camp Pendelton and also watched you squat at the Amercian Cup - we have met before - thanks for the positive comments - and looking forward to seeing you again at the State meet - hope your training keeps going well and you kick some butt at the the meet.

Karl

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PostPosted: Tue Feb 22, 2011 8:25 pm
Squat Training today 2-22-11 - Competition is end of March - 4 weeks out:

Warm up - light stretches

105 x 15, 135 x 12, 185 x 10, 225 x 6 -- all with one to two minute rest

Add knee sleeves at 275 -- add belt after 315.

275 x 4, 315 x 3, 340 x 2, 370 x 1, 370 x 1, 385 x 1 -- all to competition depth as low as possible.

Felt strong today could have done more - but still have 3 more weeks to squat. 385 was target opener - may need to re-think and set target a little higher - could have done another 2 reps. I find that my focus is better on the singles - try to put myself on the platform in my mind - gotta go low -- keeping the form as perfect as possible.

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PostPosted: Thu Feb 24, 2011 7:21 pm
Bench Training today 2-24-11 - Competition is end of March - 4 weeks out:

(weight x reps x sets)

Warm up - 85 x 15 x 1, 135 x 12 x 1

Work sets - 190 x 8 x 1, 235 x 6, 265 x 4 - all paused

280 x 3 x 1 paused, 280 x 6 x 1 paused - Best since 1990 when I was 25 years old - LMAO

Drops sets - 265 x 8 x 1, 250 x 10 x 1

Will work triceps on the dynamic day slated for 2-27-11
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