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Hi everyone,

I’m going to take another shot at keeping my Journal up to date. Hopefully it will get me back to bb.net regularly again. I just haven’t been on the computer too much lately and I need to get back into the habit of my online interests.

I’ve been training all along, but without too much structure. Trying things out, but with a focus on getting stronger and Powerlifting. I found that I was more disciplined with programming when I knew you guys were reading.

Injury update:
If you recall, I had some old nagging injuries a while back, right shoulder impingement and a left hip thing that hurt when Squatting and also doing regular daily movements that involved moving my knee toward my chest. Both are completely gone by doing a combination of physical therapy and the mentality of maintaining instead of progressing. The shoulder has been good for a while now, the hip has been pain free for about 6 months now.

But now I have a right elbow problem. I jammed it shoveling snow about a month ago and it hasn’t gotten too much better (or worse).

Biggest News:
I’m entering a Bench Press competition on 2/21. I’ve been training a few times a month with a friend who is a powerlifter, so I thought I’d give it a shot. I’ll be in the 181 lb weight class and 50 – 54 age class. Hopefully I’ll be the only competitor in that division so I can take first.

My opener will be 225 lb. Next will be 250 lb. And play the third attempt by ear. I can rep 225, so no problem there. 250 is a challenge, but I do it consistently. My max “following commands” (start, lift, rack) is 255. My elbow is not much of a problem while benching, but I do feel it at the heavy weights.

Latest Workout:

Saturday 2/7/09

At Mike’s Garage
Bench
1x2x225
1x1x250 fail – red light, didn’t wait for the lift command (I kinda did like a sprinter anticipating the gun)
1x1x250
2 board press 1x2x250

At Gym
Squat
1x1x250
1x1x260
1x2x270

Bulgarian Split Squat
1x6xBW
3x6x30

Cable Pull Through
1x8x100
2x12x130

Russian Twist
2x8

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What don't kill you make you more strong -- Metallica - Death Magnetic

I just can't seem to get into the swing of things posting again.

I started a new program based on the Upper/Lower splits I've done in the past. I'm also doing it in four week cycles where I increase weight and/or reps (depending if it's a core lift or accessory) for the first three weeks, then a deload week with less volume and intensity using the week 2 weights. The next cycle starts again with week three weights and reps.

Lower 1 focus is Squats (5x5) and Deadlift accessories
Lower 2 focus is Deadlift (2x5) with Squat accessories
Upper 1 focus is Bench Press (5x5), Pull Ups and assorted accessories
Upper 2 focus is Barbell Row (5x5), Speed Bench and assorted accessories

So far it's going good. The 4th week deload is new to me and it's forced right now. I do not feel I need it, but I think I've over trained in the past and hopefully I'm smarter about it now. I'm purposely progressing slowly to try to avoid hitting plateaus too early.

I'm planning on entering another Bench Press competition in late June, so Bench Press will likely morph into heavy doubles and triples in an effort to raise my 1RM. I'd be very pleased with a 265 lift (at 181 and 52 years old), I did 250 (failed at 255) at a meet in February.