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Full Workout Logs
Starting 7/7/06
In-Season/ Weeks 6-11
These workout logs begin after Full Workout Logs: Full Workout Logs: Starting 5/19/06: In-Season/ Weeks 1-5.
Stats:
Age: 45
Weight class: 123s, maybe 114s.
Next contest: APF (American Powerlifting Federation) Pennsylvania State Championships, September 2,
2006 in
South Park, PA.
I will have 10-11 weeks of in-season training to prepare for this contest.
For details on this routine, see Training Routine Format for Three Times per Week Lifting.
Warm-ups are in brackets. All weights are in pounds. Format: pounds/reps.
Workout time includes set-up, warm-up, lifting, stretching, and clean-up.
Week 6
Bench Assistance – hurt thumb dumping weight
Friday – 7/7/06
Incline Bench: [45/15, 75/10, 100/6, 120/3] 140/5, 145/3
DB Decline Bench (alternating arms): [45s/8] 50s/8, 50s/8
Curl Bar Rows: [55/6, 75/3], 90/8, 100/5
Rotator Cuff: 2.5/15, 5/15
Curl Bar Reverse Curls: [45/8] 60/8, 60/8
Dip Bar leg Raises: 15, 16
Stretching: ~10 minutes
Workout Time: ~1:30
I was doing the bench work touch ‘n go, but I switched to pausing the reps for this workout. This should help with the drive off of the chest.
I had a problem on the DB benches. I missed getting the “hook” on my Power Hooks back onto the bar with my right arm. The weight swung back behind my head, so I dumped it. But then I remembered that a freezer sits right behind my workout platform. I was afraid to look back, that the weight had gone through the door. But fortunately, it fell just to the right of it, onto a 24 roll package of TP. I never thought TP would work for cushioning a dropped weight!
I seemed alright at the time. But later, when writing up my workout weights on my log, I noticed that my thumb was bothering me. It’s still a little sore today, but I think it will be okay.
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Reverse Band and Box Squats
Monday – 7/10/06
Reverse Band Squats (using light bands, choked twice around the top of my power rack):
[55/15, 195/10, 255/6, 315/3] 350/5, 380/3, 410/1
Speed Reverse Band Squats [165/5] 215/5x3
Box Squats (11.5” box): [200/4, 200/3] 225/5, 245/3
Stretching: ~10 minutes
Workout Time: 1:24
The reverse band work went very well. But when I did my first rep on the box, I really came down hard. I had gotten used to the bands lessening the tension, and it took a while to adjust. Hence, the second warm-up set. My previous workout I did the box squats first, and that is probably the better order.
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Reverse Band Benches, etc.
Wednesday – 7/12/06
Reverse Band Bench (light bands, choked once around the top of my power rack):
[55/15, add bands: 155/10, 145/6, 170/3] 190/5, 205/3, 220/1
Speed Reverse Band Bench: 145/5x4
Standing BB Press [45/8, 65/3] 80/6, 85/4
Rows (close grip): [45/6, 65/3] 90/7, 95/5
DB Curls: [10s/8] 15s/10, 17s/10
Twisting Leg Raises (reps to each side): 10, 10
Stretching: ~10 minutes
Workout Time: 1:35
I really like reverse band work. If they’re set-up right, the band add about the same amount of weight and give the lift the same “feel” as full gear does, but without the hassles of putting on the gear. My last shirted bench workout I benched 215, so it looks like I have the bands set up just about right.
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Chain Deadlifts, etc.
Friday – 7/14/06
Chain Deadlifts (total set up weighs about 90 pounds):
[55/15, 145/10, add chains: 145/10,195/6, 235/3] 260/5, 285/3, 300/1
Speed chain DLs: [145/5] 165/5x3
Platform SLDLs (legs bent, 2-1/4” platform): [165/6, 195/3] 235/5, 255/3
DB Calves: [30/10] 40/12, 40/11
Stretching: ~10 minutes
Workout Time: 1:37
I last used my chains for chain benches, for which I use one pair of heavy chains. For chain DLs I use two pairs, and I had some problems getting the second pair set up. But once I did, a very good workout. The chains make the lift very difficult, but productive. And I am feeling the soreness today!
I much prefer the chains to bands. My favorite is still reverse band work, but I would put chain work second, and bands a distinct third. I doubt I will even do band DLs again, unless I get a jump stretch platform. It is just too much hassle setting up the bands for DLS with DBs.
Week 7
Bench Assistance
Monday – 7/17/06
Decline Bench: [45/15, 95/10, 125/5, 155/3] 175/4, 170/4
DB Incline Bench: [30s/8, 40s/4] 50s/8, 55s/5
DB Rows (elbows in): [30/8, 40/3], 50/8, 55/5
Rotator Cuff: 5/15 , 6.25/15
Reverse Curls: [45/8] 60/6, 60/6
Sit-ups: [--/10] 5/12, 7.5/12
Stretching: ~10 minutes
Workout Time: 1:28
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Squats with full gear – very tough PR
Wednesday– 7/19/06
Gear: CMW: power belt, squat shoes, wrist wraps; Frantz: double-ply poly squat suit; Titan: 2.0 meter THP wraps.
Squats: [55/15, 145/10, add squat shoes and suit: 235/6, add belt & wraps: 325/3] 355/5, 385/3, 415/1
Manta Ray Squats (high bar, close stance): [195/6, 220/3] 245/5, 265/3
Stretching: ~10 minutes
Workout Time: 1:44
My best squat in training or competition since I started competing again was a 410 squat last April (2005) at an IPA contest. So I was very happy to finally make some progress. The 415 was very difficult; I almost missed it about halfway up. But I fought it through.
This was also the first time in my home gym since I got my 5-pound collars that I had four “big plates” on each side. That really felt good.
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Benches with full gear – missed a PR - twice!
Friday – 7/21/06
Gear: CMW: power belt; Frantz: double-ply poly bench shirt (open back with Velcro); Inzer: wrist wraps.
Bench [55/15, 95/10, 135/6, add gear: 170/3] 190/5, 205/2, 220/--, 220/--
Close Grip Bench: 145/5, 145/5, 150/3
Rows (wide grip): [45/8, 80/3] 95/8, 100/5
Curl Bar Curls: [45/8] 60/8, 60/6
Bicycle Abs (reps to each side): 25, 20
Stretching: ~10 minutes
Workout Time: 1:44
My best bench in competition since I started competing again was a 215 bench last April (2005) at an IPA contest. So I really wanted to hit 220 here. My first try it stalled halfway up. But once again, I had the problem of my shirt pulling up on me. The problem was, with the Velcro on the back, I wasn’t able to get my belt hooked on the hole I usually do, so it was too loose.
So I decided to try it again, and this time I really pulled on the belt to get it into the right hole. And I thought for sure I would get it. I got past the halfway point rather easily and usually at that point I will get a lift. But it stalled just short of lockout. Very upsetting, and very exhausting.
With doing the extra set, the workout took too long, and I was really tired afterwards, and my triceps were very sore the next day.
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Deadlifts with full gear – all singles, working up to a PR
Monday – 7/24/06
Gear: CMW: power belt; Frantz: double-ply poly deadlift suit; drug store knee and wrist wraps, Nike wrestling shoes.
Deadlifts: [55/15, 145/10, add suit and wrestling shoes: 235/6, add belt & wraps: 315/3]
350/1, 370/1, 385/1, 395/1, 405/1, 415/1
Platform DLs (2-3/4” platform) [195/6, 245/3] 270/5, 295/3
BB Calves: [135/10] 155/12, 155/12
Stretching: ~10 minutes
Workout Time: 1:49
With the problems I’ve been having with doing reps on DLs, I decided to just do a series of singles instead, increasing the weights and rest periods with each set. The first couple of sets were done with very little rest between sets (1-2 minutes), while I rested my usually 6-8 minutes before the top set. And that top set was a PR 415 with strength to spare.
But the workout took too long. So next time, I think I will drop the PDLs and just make this my singles/ ME day. I might use the same approach for squats and benches the next time I do them with full gear as well.
Week 8
Bench Assistance
Wednesday– 7/26/06
Incline Bench: [45/15, 75/10, 100/6, 125/3] 142/5, 147/3
DB Decline Bench (alternating arms): [30s/8, 45s/4] 52s/8, 57s/6
Curl Bar Rows: [55/6, 80/3], 95/8, 100/5
Rotator Cuff: 2.5/15, 5/15
Curl Bar Reverse Curls: [45/8] 62/8, 65/8
Dip Bar Reverse Crunches: 13, 10
Stretching: ~10 minutes
Workout Time: ~1:30
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Chain and Box Squats
Friday – 7/28/06
Chain Squats (total chain weight about 90 pounds):
[55/15, add chains: 55/10, 145/6, 195/3] 235/5, 260/3, 285/1
Speed Chain Squats: 145/5x4
Box Squats (11.5” box): [160/6, 210/3] 235/5, 255/3
Stretching: ~10 minutes
Workout Time: 1:28
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Reverse Band Benches, etc.
Monday – 7/31/06
Reverse Band Bench (light bands, choked once around the top of my power rack):
[55/15, add bands: 155/10, 145/6, 175/3] 195/5, 215/3, 230/1
Speed Reverse Band Bench: [135/5] 155/5x3
Rows (close grip): [45/8, 80/3] 95/6, 100/5
DB Curls: [15s/8] 20s/10, 22s/10
Twisting Leg Raises (reps to each side): 15, 10
Stretching: ~10 minutes
Workout Time: 1:40
I was taking pics for my Web site. See Reverse Band Pictures for pics of the set up of reverse bands for all three powerlifts.
Plus, I switched from Live365 to Yahoo Music for my Internet radio/ workout music, and I was still figuring things out during this workout. So that distracted and slowed me down some.
But despite the distractions, a good workout. I have the bands setup so that there is very little tension at the top. So I basically locked out the full 230 pounds on my top set. So I know I am capable of locking out that much.
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Chain Deadlifts, etc.
Wednesday– 8/2/06
Chain Deadlifts (total set up weighs about 90 pounds):
[55/15, 145/10, add chains: 145/10,195/4, 240/3] 265/5, 290/3, 310/1
Speed chain DLs: [145/5] 170/5x3
Platform SLDLs (legs bent, 2-1/4” platform): [170/6, 220/3] 245/5, 265/3
DB Calves: [35/10] 42/10, 42/10
Stretching: ~10 minutes
Workout Time: 1:42
I was taking pics again. See Chain Pictures for pics of the set up of chains for all three powerlifts. Also, I was doing laundry during this workout. So I was really multitasking. But despite the distractions, a very good workout. 310 + 90 pounds of chain, with no gear, not even a belt. That should translate into a big DL with gear.
Week 9
Bench Assistance
Friday – 8/4/06
Decline Bench: [45/15, 95/10, 125/5, 155/3] 170/5, 180/3
DB Incline Bench: [30s/8, 45s/3] 52s/8, 57s/5
DB Rows (elbows in): [30/8, 45/3], 52/8, 57/5
Rotator Cuff: skipped
Reverse Curls: [45/8] 60/8, 60/8
Sit-ups: [--/10] 10/12, 12/10
Stretching: ~10 minutes
Workout Time: 1:23
With less than a month until my contest, I’ll start skipping minor assistance exercises, like the rotator cuff work.
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For background to the use of gear in the following workouts, see the most recent posts at Powerlifting Gear Update.
Squats – equaled college PR
Monday – 8/7/06
Gear: CMW: power belt, squat shoes, wrist wraps; Frantz: double-ply poly briefs and squat suit; Titan: 2.5 meter THP wraps.
Squats: [55/15, 145/10, add briefs, 235/6, add squat shoes and suit: 295/3, add belt & wraps: 350/1]
375/1, 385/1, 400/1, 405/1, 415/1, 425/1
Stretching: ~10 minutes
Workout Time: 2:12
Good and bad on this workout. First some good was the double-ply briefs and 2.5 meter wraps worked as hoped. The double-ply briefs made my suit very tight. And the extra half meter of wraps enabled me to get another full “X” across my knees with my crisscross method of wrapping.
But the bad of this is the suit was *very* difficult to get on, and the rolled-up wraps were so big I had a hard time holding on to them while wrapping.
More bad was the set with 400 was a misload. It was supposed to be 395. But after the set, I noticed I had a five pound plate on one side that wasn’t supposed to be there. But strangely I didn’t notice any unbalance during the set.
But the main bad was the workout took way too long, and I was very exhausted afterwards. I used the same 6x1 scheme for DLs a couple of weeks ago, and that worked out okay. I went as fast as I could during this workout. But the extra time spent on gear extended this workout excessively. So this plan won’t work, at least on squats.
But despite the excessive length, the main good was the last set equaled my best college squat. Back then, my best lift in competition was a 425 pound squat at the 1982 PA State Collegiate Championships. That lift was good for the National Collegiate record. And remember, back then there was only one federation (the USPF), so national records really meant something. So I was very happy with being able to equal that lift now, some 24 years later.
It should go without saying that my main goal for my upcoming contest will be to squat 430. My best squat since starting to compete again 3-1/2 years ago was a 410 squat last April. So very tentatively, my attempts for my contest will be something like 390 – 415 – 430. This way, my second attempt will give me a “current PR.” And my final attempt will give me a “lifetime PR.”
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Benches – very disappointed with new shirt
Wednesday – 8/9/06
Gear: CMW: power belt; Frantz: triple-ply poly bench shirt (open back with Velcro); Inzer: wrist wraps.
Bench [55/15, 95/10, 125/6, add shirt: 155/3, add belt & wraps: 180/3]
200/2, 205/1, 210/1, 215/1
Rack Bench: [145/5] 185/3, 185/3
Rows (wide grip): [55/8, 85/3] 97/6, 97/3
Curl Bar Curls: skipped
Bicycle Abs (reps to each side): 25, 25
Stretching: ~10 minutes
Workout Time: 1:34
I knew I would be disappointed with my new triple-ply shirt when I easily touched with 155. The top set of 215 is what I benched with the double-ply shirt. So I wasted my money getting the triple-ply shirt. It made no difference.
I am really getting frustrated. I keep hearing about people getting 50-100 pounds out of their bench shirts. Meanwhile, the best I have ever been able to get is 20-30 pounds.
Part of the problem with this workout is I think I was still dragging from my overly hard squat workout on Monday. In retrospect, I think the double-ply briefs might have been a waste as well. They did make my squat suit fit much tighter. But they probably only added about 5 pounds. And with the greatly increased difficulty of getting the suit on with the briefs, it just isn’t worth it. So I am thinking of skipping using the briefs at my contest. So this means I really wasted my money on my most recent gear order. Needless to say, this is very upsetting.
Now today, I am really feeling burned out. Plus, my left elbow is bothering me some. So I think I will have no choice but to skip my workout on Friday and wait until Monday to do my deadlifts. This will screw up my plans for my final workouts before my contest, but I really don’t have any choice.
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Deadlifts - Results of suit experiment/ PR
Sunday – 8/13/06
Gear: Crain: power belt, double-ply Genesis Squat suit (worn backwards); drug store knee and wrist wraps, Nike wrestling shoes.
Deadlifts: [55/15, 145/10, add suit and wrestling shoes: 235/6, add belt & wraps: 325/3]
355/4, 375/2, 400/1, 420/1
Platform DLs: skipped
BB Calves: skipped
Stretching: ~10 minutes
Workout Time: 1:33
Lots to talk about for this workout. So excuse the overly long post.
First, this workout was delayed from Friday as I was feeling burned out. And I’m glad I pushed it back as I felt much better by Sunday afternoon. But I skipped the PDLs and calf work to keep from getting burned out again.
Second, the second and third sets were supposed to be for 3 and 2 reps, respectively. But I missed the final rep for both at the floor. I usually open with about a triple, but the first rep with 375 felt very easy. So I will probably still use 375 for my opener.
Third, the Crain suit was very difficult to get on and was very tight, possibly too tight for a DLs suit. I got the suit almost three years, when I weighed about five pounds less than I do now. That might not sound like much to you big guys, but for someone my size, five pounds can make a big difference.
Fourth, for my last DL workout with gear I used my Frantz DL suit, when I pulled a PR 415 with a little strength to spare. The 420 here was a full max lift. In fact, I might have hitched near my knees. So I’m not sure if it would have passed or not.
Fifth, given the above, it seems like a tie between the Crain and Frantz suits. So given the greater difficulty getting the Crain suit on, I’ll probably use the Frantz suit for my contest. There’s no point in expending the extra energy getting the Crain suit on.
Sixth, I had originally planned on using my new Frantz double-ply briefs with the Frantz suit for this workout. But after how very difficult it was getting my Frantz squat suit on over the briefs, and with them not really adding that much, I figured it was not even worth trying on DLs. The effort just wouldn’t have been worth it.
Seventh, to be fair, in this little experiment, I was comparing an older Crain squat suit to a new Frantz DL suit. If I were to get a new Crain DL suit, then that would probably prove to be a better. So looking past this contest, I will probably continue to use the Frantz DL suit in training, mainly for the ease of getting it on. But when I get closer to my next contest (whenever that will be), If finances allow, I might look into getting a new DL suit. If I get a Crain suit, I will probably get one size larger. As I said, I think this suit was too tight for DLs.
Eighth, probably the main point here is that a suit really does not do that much on DLs. But then, I just read in a back issue of “Monster Muscle” that “Sgt. Rock” says he gets about 50 pound out of his Max DL suit. But then, he’s pulling over 700. As for myself, I’d be happy with 10-15 pounds. But more importantly, a suit prevents injury. I hurt my hip back in March when I tried pulling 400 raw. But I’ve had no problems with it since going back to wearing gear.
Ninth, this was my last heavy DL workout with gear before my contest. I have been alternating geared DLs one week with chain or band DLs the next week. So I think it best to continue that pattern. I will be doing chain DLs next week, then the contest the following week. I know some will tell me that I should use gear again next week. But I think I will burn out if I use full gear for three weeks in a row.
Finally, my best DL in competition since I started competing again is 410. So all I need is 415 for a PR at my next meet. Given this workout, I might be good for a little more than that. So tentatively, my attempts for my contest will be: 375 / 400 / 415-425. The third attempt will of course depend on how I feel at the contest.
Week 10
Bench Assistance
Tuesday – 8/15/06
Incline Bench: [45/15, 75/10, 105/5, 130/3] 145/4, 145/3
DB Decline Bench (alternating arms): [30s/8, 45s/4] 55s/8, 60s/5
DB Triceps Extensions: 10s/12x3
Curl Bar Rows: [55/6, 85/3], 100/8, 100/5
Rotator Cuff: skipped
Curl Bar Reverse Curls: [50/8] 65/6, 65/6
Dip Bar Reverse Crunches: 15, 10
Stretching: ~10 minutes
Workout Time: 1:29
I was experimenting with different ways of doing triceps extensions. I know; I shouldn’t have been messing with this at this point. But I didn’t go heavy at all. I’m planning on incorporating some direct triceps work into my routine after my contest, and I was curious on how best to do the extensions. I’ll probably do them either standing or on an incline bench.
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Squats – results of suit test
Thursday – 8/17/06
Gear: CMW: power belt, double-ply Genesis squat suit, squat shoes, wrist wraps; Titan: 2.5 meter THP wraps.
Squats: [55/15, 145/10, add squat shoes and suit: 235/6, add belt & wraps: 325/3]
360/4, 385/3, 405/1, 420/1
Stretching: ~10 minutes
Workout Time: 1:39
The 405 was supposed to be for a double. But I wasn’t able to get my feet set right. So I thought it best to stop after the first rep. But if I had been able to set-up right, I am sure I could have doubled it. Fortunately, I won’t have this problem at my contest since there will be a monolift.
That said, the results of my suit test are as follows:
Frantz suit: 415:
Crain suit: 420
Frantz suit plus Frantz briefs: 425.
This wasn’t a completely “fair” test since I used a different rep scheme for each workout. And the Crain suit is old while the Frantz gear is new. But it does show there is not a big difference between each. But maybe most of all, it shows my training has stagnated some with all of this messing around with gear!
See my post on “Crazy Gear Ideas” at Gear Update for what I am planning on doing gear-wise. But for my attempts, I will probably do something like: 385 / 405-415/ 420-430. I tripled 385 for the above workout and for my workout wearing just the Frantz suit. So it should be plenty safe for an opener.
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Benches – easy 10 pound PR
Saturday – 8/19/06
Gear: CMW: power belt, combo shirt; Inzer: wrist wraps.
Bench [55/15, 95/10, 125/6, add shirt: 155/3, add belt & wraps: 170/1]
195/4, 205/3, 215/2, 225/1
Rows (wide grip): [55/8, 85/3] 97/6, 97/3
Curl Bar Curls: skipped
Bicycle Abs (reps to each side): 25, 25
Stretching: ~10 minutes
Workout Time: 1:34
See my post on “Crazy Gear Ideas” at Gear Update for details on the shirt I was wearing.
With both of my Frantz shirts, I was easily able to touch with 155. But I knew I would be happy with this combo Crain shirt when I could not even come close to touching with 155. In fact, I still couldn’t touch with 175. Then I was just able to touch with 195. And all of the sets felt really good.
The top set of 225 was a ten pound PR and with strength to spare. I’m sure I could have done 5-10 pounds more. I was tempted to try another set, but I figured it would be best to quit while I was ahead.
I got the top heavy single for my last geared workouts for all three lifts, so I didn’t want to push it here. And with this workout, I’m done with my really heavy lifting until my contest. I will be working hard this coming week, but I won’t go heavier than a triple.
In any case, my tentative attempts for the contest are: 200/ 215-220/ 225-235. I need 220 for a contest PR, so it would be nice to be able to try that on my second attempt. But I’ll see how my opener goes.
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Chain Deadlifts, etc.
Monday – 8/21/06
Chain Deadlifts (total set up weighs about 90 pounds):
[55/15, 145/10, add chains: 145/10,195/4, 245/3] 270/5, 295/3
Speed chain DLs: [145/5] 175/5x3
Platform SLDLs (legs bent, 2-1/4” platform): [175/6, 225/3] 255/5, 275/3
DB Calves: skipped
Stretching: ~10 minutes
Workout Time: 1:26
I was working up to a heavy single when using chains or bands. But I felt like I was getting burned out with too many singles. So I won’t do any more singles until my contest. And after that, I think I will stick with the above 2x5,3 for my chain and band work and save the singles for full gear days.
That said, this was my last pull workout before my contest. And it went well.
Week 11
Final Bench Assistance
Wednesday – 8/23/06
Decline Bench: [45/15, 95/10, 130/6, 160/3] 175/5, 185/3
DB Incline Bench: [30s/8, 45s/3] 55s/8, 60s/5
DB Rows (elbows out): [30/8, 45/4], 55/8, 60/5
Reverse Curls: [50/8] 62/6, 62/6
Sit-ups: [5/10] 12/12, 15/12
Stretching: ~10 minutes
Workout Time: 1:24
This was my final bench assistance workout before my contest, and it went well.
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Final squat work – Injury! – Dumb! Dumb! Dumb!
Friday – 8/25/06
Chain Squats (total chain weight about 90 pounds):
[55/15, add chains: 55/10, 145/6, 220/3] 245/5, 270/2
Speed Chain Squats: [125/5] 150/5x3
Box Squats (11.5” box): [160/6, 215/3] 240/3, 260/2
Stretching: ~10 minutes
Workout Time: 1:19
I felt “off” this whole workout. The first set of chain squats was harder than expected. The second set was supposed to be for a triple, but the second rep was so hard, I quit there.
Then on the last set of speed work, something just didn’t feel right in my right thigh. But I didn’t think it was anything, so I stupidly did my box squats.
The warm-ups felt okay, but on the first work set, I got buried on my fourth rep. It was supposed to be a set of five. But rather than taking the clue, I stupidly did my final set. It was supposed to be a triple, but at least I had the sense of mind to stop on the harder than expected second rep.
My leg felt okay after my workout, but by the time I got done with my shower, it was really hurting. Only now, the pain was extending from the thigh up into the hip. This is the same area I injured back in March before my last contest. But it is hurting worse now than it ever did back then.
I iced it several times last night and will continue to do so today. I am done with lower body work, so my leg and hip will have a week to heal. But if that will be enough or not, I have no idea. In fact, I probably won’t know if I will be able to go through with the contest until I get in the warm-up room next Saturday.
If I had just stopped when I first felt something was wrong, I’d probably be okay today. Dumb! Dumb! Dumb!
What I think happened is I stupidly changed my routine some in the last couple of weeks. First, I had been lifting three times a week. But for the last two weeks, I went back to lifting every other day so I could get in all of the workouts I wanted before my contest. I’ve lifted every other day before, so I didn’t think it was a problem. But apparently, my body isn’t recovering enough.
Second, I had been alternating doing the powerlifts with gear one week and chain/ band work without gear the next. But I switched my last gear and chain squats workouts so I could conduct my suit experiment. So I wore a suit for my last two squat workouts. Then going back to lifting without a suit, I think my hip and thigh weren’t used to not being supported. In fact, on the chain squats, the weight really felt heavy in the hole, even with the chains deloading. But on a positive note, this means the area that hurts is what will be supported by a suit and briefs at the contest. So maybe that will get me through.
But still, making two changes in my routine close to a contest was just plain dumb!
And now, I have to rethink cutting weight. I’m afraid that doing so might make it harder for my leg to heal. By then, I planned on keeping my protein intake high, so it might not be a problem.
But with cutting weight, my gear uncertainties, and now this injury, I will probably have to lower my expectations for this contest. So I will be rethinking out my planned openers and other attempts.
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Final Workout/ Injury Update
Monday – 8/28/06
Reverse Band Bench (light bands, choked once around the top of my power rack):
[55/15, add bands: 115/10, 150/6, 185/3] 200/5, 210/4, 220/2
Speed Reverse Band Bench: [140/5] 160/5x3
Close Grip Bench: skipped
Rows (close grip): [55/8, 85/3] 95/6, 100/4
DB Curls: Skipped
Leg Raises: 17, 15
Stretching: ~20 minutes
Workout Time: 1:10
I thought it best to rest my leg over the weekend, so I moved this final workout from Sunday to Monday. And it went well. I went heavier for benches than I usually do in my final workout. But for my last five contests, I’ve missed one or even two benches. So I was thinking maybe with my last workout being very light, that meant my last heavy workout was too long before.
My leg didn’t really bother me during the workout. So that was a relief. I usually only stretch the muscles I worked in that workout. But after this workout, I did stretching for both my upper and lower body, especially my leg.
I iced the leg over the weekend. It’s not really hurting now. So with this workout, I started rehabbing the leg. This will entail stretching, walking, maybe some light leg work (leg extensions, free squats), using heat before and ice afterward. I am hopeful that I will be okay for the contest on Saturday.
For details on how the contest went, see APF PA State Powerlifting Championships - 2006.
Full Workout Logs: Starting 7/7/06: In-Season Training/ Weeks 6-11. Copyright © 2006 By Gary F. Zeolla.
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