Post by vince148 on Nov 16, 2007 16:38:59 GMT -5
Well, I decided to post. As I've mentioned before, I'm soon to turn 50. This means that I'll be moving in to a new age division. I plan on staying 148 although I am tinkering with the idea of going 165. But with the fact that I lift in only 2-3 meets a year, it's really not that big of a deal to lose 5-7 pounds.
The main meets for next year will of course be the AAPF Nationals and AWPC Worlds. I've met some really great people at these meets and I enjoy the comraderie that seems to exist there. This year's Nationals are in Lake George. It holds some memories because as a boy growing up in NJ, my parents took us there every year on my father's vacation in July. Of course, there are only so many times you can go through the same wooden fort before it just gets kind of boring and old.
I didn't really take a lot of time off after my last meet, but I have cut back the intensity quite a bit. This is what I've done going back to the beginning of November, one week after the meet.
Fri 11/2/07 lower acc day
single leg press:100x10, 120x10, 140x10...ea. leg
sea. hammer leg curl:50x12, 75x10x2sets
hip abd:100x12, 110x12, 120x12
rev. hyper:90x10, 180x10, 250x10
two hand KB swings:16Kx12, 20Kx12
dbl KB swings:2-25Ksx12
KB windmills:12Kx5x2sets ea. side
st. ab pulldowns:110x15x2sets
Sat 11/3/07 upper acc day
speed BP (w/dbl minis):45x8, 75x5, 105x3x8sets; 2B:135x3, 155x2, 175x1
ly. db tri ext:45sx8x4sets
tri pushdowns:80x8x4sets
db hammer curls:25sx10, 20
Wed 11/7/07 upper acc day
hammer iso low row:140x8, 180x8, 200x8x2sets
front pulldowns, wide grip palms in:120x8, 130x8x2sets, 140x8
rope face pulls from floor:90x10, 100x10, 110x10
piston pushdowns:20,20,20,32 w/mon.mini band
sea. db hammer curl:25sx20
Thurs 11/8/07 SQ/DL day
Box SQw/SSB st. wt.:45x5, 95x5, 145x5, 185x5, 225x5x5sets
GMs off pins w/buffalo bar(#7):225x3, 275x3, 305x3, 335x3, 365x3PR
45 back raise:2x12w/mini around neck
st. ab pulldowns:2x15w/purple band
side bends:2x15w/mon.mini ea. side
Sat 11/10/07 BP day
BP:45x8, 95x5, 135x3; (w/rev. blues):185x5, 225x5, 275x3, 315x1, 335x1, 355x1PR, 375x1...30#PR!!!; 3B:405x1
Tate's:40sx12x4sets
Wed 11/14/07 upper acc day
sea. hammer iso row:180x8x2sets, 230x8x2sets
chuck v pulldowns:110x12, 120x12, 130x12, 140x12
sea. db cleans:25sx12x3sets
band pushdowns:5x10w/purple
db hammer curls:30sx18
Thurs 11/15/07 SQ/DL day
Box SQw/buffalo bar (greens):45x5, 95x5, 135x3, 185x2, 225x2x12sets
speed pulls off floor,st. wt.:185x8singles
rev. hyper:180x12x3sets
sea. hammer leg curl:50x12, 60x12x2sets
st ab pulldowns:2x25w/purple
This next week, I'll probably start hitting my 4 day a week training again. My main benching will be on Saturdays for a while until everybody can get their schedules figured out. I'll have only 2 "heavy" workouts per week. The other 2 workouts will be recovery and accesory type stuff. This worked real well for me the last cycle, so I'll continue doing this. It was the first cycle in a while where I didn't end up injuring myself just before the meet.
The main meets for next year will of course be the AAPF Nationals and AWPC Worlds. I've met some really great people at these meets and I enjoy the comraderie that seems to exist there. This year's Nationals are in Lake George. It holds some memories because as a boy growing up in NJ, my parents took us there every year on my father's vacation in July. Of course, there are only so many times you can go through the same wooden fort before it just gets kind of boring and old.
I didn't really take a lot of time off after my last meet, but I have cut back the intensity quite a bit. This is what I've done going back to the beginning of November, one week after the meet.
Fri 11/2/07 lower acc day
single leg press:100x10, 120x10, 140x10...ea. leg
sea. hammer leg curl:50x12, 75x10x2sets
hip abd:100x12, 110x12, 120x12
rev. hyper:90x10, 180x10, 250x10
two hand KB swings:16Kx12, 20Kx12
dbl KB swings:2-25Ksx12
KB windmills:12Kx5x2sets ea. side
st. ab pulldowns:110x15x2sets
Sat 11/3/07 upper acc day
speed BP (w/dbl minis):45x8, 75x5, 105x3x8sets; 2B:135x3, 155x2, 175x1
ly. db tri ext:45sx8x4sets
tri pushdowns:80x8x4sets
db hammer curls:25sx10, 20
Wed 11/7/07 upper acc day
hammer iso low row:140x8, 180x8, 200x8x2sets
front pulldowns, wide grip palms in:120x8, 130x8x2sets, 140x8
rope face pulls from floor:90x10, 100x10, 110x10
piston pushdowns:20,20,20,32 w/mon.mini band
sea. db hammer curl:25sx20
Thurs 11/8/07 SQ/DL day
Box SQw/SSB st. wt.:45x5, 95x5, 145x5, 185x5, 225x5x5sets
GMs off pins w/buffalo bar(#7):225x3, 275x3, 305x3, 335x3, 365x3PR
45 back raise:2x12w/mini around neck
st. ab pulldowns:2x15w/purple band
side bends:2x15w/mon.mini ea. side
Sat 11/10/07 BP day
BP:45x8, 95x5, 135x3; (w/rev. blues):185x5, 225x5, 275x3, 315x1, 335x1, 355x1PR, 375x1...30#PR!!!; 3B:405x1
Tate's:40sx12x4sets
Wed 11/14/07 upper acc day
sea. hammer iso row:180x8x2sets, 230x8x2sets
chuck v pulldowns:110x12, 120x12, 130x12, 140x12
sea. db cleans:25sx12x3sets
band pushdowns:5x10w/purple
db hammer curls:30sx18
Thurs 11/15/07 SQ/DL day
Box SQw/buffalo bar (greens):45x5, 95x5, 135x3, 185x2, 225x2x12sets
speed pulls off floor,st. wt.:185x8singles
rev. hyper:180x12x3sets
sea. hammer leg curl:50x12, 60x12x2sets
st ab pulldowns:2x25w/purple
This next week, I'll probably start hitting my 4 day a week training again. My main benching will be on Saturdays for a while until everybody can get their schedules figured out. I'll have only 2 "heavy" workouts per week. The other 2 workouts will be recovery and accesory type stuff. This worked real well for me the last cycle, so I'll continue doing this. It was the first cycle in a while where I didn't end up injuring myself just before the meet.