Offseason and deciding plan

[ayezer]

possibly powerlifting training for it and still want to get onstage again see pics below current offseason pic gained a few lbs since m4 contest but stil abs peak through occasionally.

had my annual physical bp good Dr stated by physical looked good but waiting for blood work last year fasting bg was abit up need to follow may be sing need to be leaner and follow low carb diet.

Bw 175lbs w/about 4 lbs clothes on so estimate 171lbs fasting but still liquids
bench 275 x 7 reps just a tap for 8th rep after 2nd set of 275

great leg work today feel good leg presses 1st to preexhaust legs for squats
leg press 3 sets last set w/400 lbs added to leg press 20 reps
then squats very deep 4 sets 7-8 reps last sets 7 reps 235 no spot but legs were shaking more from the leg presses and depth on squats.

153372

153373

[ayezer]

forgot my son stuck all kinds stickers on my hands.

[Granite-Dawg]

nice stickers.. Maybe should try the anabolic diet by Mauro DiPasquale if you are power lifting. It is a CKD and is a good long term solution for many still training heavy while leaning out.

[ayezer]

yes maybe a good idea thanks appreciate the info he used to have articles in Powerlifting usa.
Always like Maurio's articles.

[Jordan Coburn]

What does your diet currently look like?

[ayezer]

153408153409well not anything real specific just trying to eat healthy well balanced depends on finances
at certain times of month. My son has last month of daycare almost $500.00 a month + other bills so should help us out of course there will be other programs for him.

usually 100% oats plus prot powder 2-3 x day, chick thigh or breast and broccoli sometimes add potato, of course when down to last few dollars before payday and my wife gets some free food from work eat some turkey and cheese or beef sandwhich usually don't eat the bread.
last Friday free lunch and had no other food shared lasagna and 2 chick wings for lunch.

Let me say I am a Registered Dietitian/Licensed Nutritionist and know how to diet eat clean.
In later years the keto diet does best for me buy eating nuts at work allows me to low carb and not lose my mind at work. I have a pretty important job analyze labs in medical field and have the benefits for my family so I can not afford to let dieting affect my job.
1st pic was prob best show I looked in show and next pic was 2 years ago when still needed a few more weeks.

[TonyElTigre]

Wow look at that progress! You are really coming along well. I think you are on the right track. Do you keep up with your macros well? What about your meals? How often and how many do you eat?

[ayezer]

well no above pics were past contest pics not now would love to get like that again but a lot of things in life especially time and finances/

[ayezer]

Wow look at that progress! You are really coming along well. I think you are on the right track. Do you keep up with your macros well? What about your meals? How often and how many do you eat?

I do not count anything now above pics were contest pics in past 1 was fall 2010 really needed 2-3 more weeks. With my work and family situation prob need to stay leaner as week to week the time I can spend in the gym is limited at times.

[ayezer]

more offseason pics eating healthy well balanced nothing specific.
Plan soon.
could not see pics before download some computer problems
if diet for bb I am about 170-172 am fasting not sure about dry however but would want to lose 20 lbs on no supplements of anykind right now other than fish oils multivit.

Should plan what I want to do soon.

[ayezer]

http://www.dailymotion.com/video/edit/x11viqi_005

bench 225 x 20 at bw 170-173

[ayezer]

http://www.dailymotion.com/user/bbston/1#video=x11viqi

http://www.dailymotion.com/video/edit/x11viqi_005

bench 225 x 20 at bw 170-173

[ayezer]

158113158114current pics logging for IML
plus powerlifting training for a contest at min bench contest

lifts at bw 174 am dry 275 x 8 300 x 4 320 x2 335 x 1 feel if just test max possibly can get 340.

[ayezer]

bw forgot to check this am but with a lot of nagging injuries lifting lighter all the time higher reps
bw about 177 am-178 am
yesterday set pr on db flat bench 75 lb db x 20 reps with my workout
40 lb db x 12 60 x15 75 x 20 brop 75 x 10

will do a bench day later week

so did back
pullups front hs pulldowns and cab le raows 3 sets each <45 -60 sec rest 9 sets

166857166858

[ayezer]

don't give up

box squats 1st set pad to high s
then took pad off and def below parallel or at it
legs feel it now need to ice my knee or side of knee

box squats 135 x 3 3 sets 1 real low 155 x3 185 x3 focus on speed
then glute ham raises again short of time but feel good can tell legs will be sore, but legs getting better. also did 3 sets glute ham raises yesterday hams feel sore too.

Bench yesterday w/u 250 x 3 5 sets last reps paused and last set last 2 reps paused
and not to failure had a few more reps each set.

[ayezer]

am wt down to 175 from 178 last week 167048167049

[ayezer]

good leg workout today
squats
machine squats leg curls
moved fast and did cardio before and after

abs very lsight but coming in wt down to 176.6 this am167379

[ayezer]

well still deciding and sore today good hi pre mod wt bench session

[ayezer]

here is a pic very slow but a little better
squatted 2 x this week legs must be better

have a wedding in 2 weeks or so.167645

[ayezer]

benched w/u to 275 x3 285 x 3 2 sets last set 285 x 4
db bench 70 lb db x 15 2 sets 80 lb x 12

had to go coach baseball167966bw am about 175, 176

[RichDC2]

big changes man, how much are you bulking too? getting pretty big your bench must be real high now? how is going?

[ayezer]

Thanks Rich

just got sponsored by local gym for bench meet in 2 weeks
benched 285 2 sets 3 reps and last set for 4 w/1 more in me,

started acutally doing more higher reps lighter weight on db flat bench and back arm work more reps lighter weight.

I look bigger need to clean diet up more

raw bench tough n go prob 320-330 should be more


I need to start dieting I need to stick with I am eating healthier but heavy lifting
keeping appetite up need to increase cardio

Bench is ok actually was better a 2-3 months ago for what I am used to for me.

[ayezer]

well no gym for a few days busy work my son's baseball/tball training a new client.
plus my sister getting married soon.
have a bench meet being sponsored for it a local charity meet.
Need to fine tune the bench a bit.

[ayezer]

nice back workout trying to do extra back feel arms chest shoulders ok need more back re:upper body

pulldowns 4 sets 10-12 reps
machine rows chest braced 3 sets ss w/cable pullover standing hi reps did not count 12-15 ea
then db rows 70-80-90 last 7 reps each 1st 2 sets 8 reps
each arm
db shrugs 100 lb db 3 sets 7 reps

20 min cardio good workout

[ayezer]

169010pic post back from my sisters wedding got a few workouts in a few hora lifts
kayaking and snorkeling

tonight benched felt tired in aiport >10 hours yesterday flet dehydrated not enough water fluids

still w/u 245x 8 rpe 8-9
270 x 6 rpe 9-9.5
270 x 5 rpe 10 wiped out
cg bench 2 set 6 rpes 2nd set last 3 reps paused
arm tris nothing left.
ready to go home and eat.

[ayezer]

169304169303
feel getting better very slowly just back from my sisters wedding

my son not feeling well stomach wise right now
black and white pic had a conference and did light chest shoulder tri db workout
db flyes bd flat bench and db incline bench
then super set front side rear laterals 4 supersets last set drop det
then tricept db ext super set w/abs on ball cranchess w/weighted med ball.

did good squat workout last wed and still sore today
deep squats hips not flexible but sore front quads and hams
did glute ham raise 4 sets

squats used wraps s and did 270x 6 nothing major obviously but really felt was deep at least for me

invited and sponsor for local bench meet to raise money for hs football team not expecting much as was away for 4 days for my sisters wedding and still lifting not back to 100% yet.

diet eating much better even ate well on vacation but doing better.

[Granite-Dawg]

Good luck at your meet. Do you lift raw or equipped?


Sent from my iPhone using Tapatalk

[ayezer]

thanks raw and equip prob last year powerlifting bodybuilding most likely next year or
not ready for meet but someone paid for my entry as a sponsor so have to lift.

[ayezer]

raw bench bw 176 this am need to get to 175 by Sat am
long, long day at work still w/u to 275 on bench and did easy 2 and a 3rd a little ahrd had 2-3 more. Good night.

[ayezer]

dieting to make wt for charity bench so busy at work only benched Monday just to feel 275

wt 176 mid day should be fine for 175 or under sat

not restricting prot only cut back on carbs going to use this to help dieting feel better post meals but want to take a pic post good low carb meal, and w/fluids and sodium in diet/

[ayezer]

bad day made 174 lost about 4 lbs 1 week
and had only 1/2 hr after weigh to gain wt back and was still waking up so opend at 275 too light felt heavy spotter said look easy then started waking up
285 easy felt could do 3-4 reps easy but as an older lifter jumps more than 15 lbs my cns does not handle in warm ups even 285 felt lighter and much easier than 265 even.

so had to go 315 30 lbs to big and have not tried over 300 in probably 3 months.
Well going to keep getting leaner but slowly and gradually work up from doing rep work w/285-290 and build up my cns.

[ayezer]

wt about 174.7 am pre food mid workout pm
bench post warm up 275 x5 2 sets
bench 3 sec pause 255 lbs 2 sets 3 reps

had to go home. need more reps cardio back tomorrow.

[ayezer]

wt this am down to 174.3 eating healthy not restrictive just heakthy well balanced. bench 225 x3 w/u 255x 3 2 sets rpe 6-7 then 265 x 3 rpe 6-7 flet better then 250 x8 light day new training partners trying to get on their schedule
cg 225 x 4 2 sets last set x 5
tricpe pushdowns 5 sets dips bw 2 sets 15 reps feel sore already

[ayezer]

pics look terrible but decent on squats and deads

squats good depth legs sore already

255 5 sets 4- 5 reps
bw 175 this am
deads up to 315 x 3 w/some left170093170094
3 sets leg curls light hi reps in between squats deads

[ayezer]

wt down to 174 but slept 2-3 hrs late

[ayezer]

new client training now 2 clients plus 40 hr week

did light bench day 225 lbs 5 sets 4-5 reps pause bench esp last 3 sets and < 1 min rest last 3 sets
and lift in squat rack so almost hit rack but at gym training client but good strict form,
bw 175 in am

[Granite-Dawg]

Congrats on the clients. I have people that want me to train them. I am a very rural area. I have no idea what to charge


Sent from my iPhone using Tapatalk

[ayezer]

Not sure what to tell you.

[ayezer]

170744can not open pics to look at 1st a computer issuue
bw down slowly 173.4 this am did some banded benches not light but 90 lbs tension right under the bench not much slack

185 + 90 lb band s x 3 210 + 90 lbs band x 3-5 3 sets last set 230 + 90 lb band all paused reps esp heavy sets had to go need to catch up cardio arms shoulders tomorrow.

[ayezer]

long day at work today mentally drained

yesterday training client and then benched pause reps w/250 and a few deep light squats
will train tomorrow back on track.
above pic shows improve still not significant but wt dropping more should be <173 tomorrow am 1st in long time.

[ayezer]

170864feel like losing wt close to 172 crazy busy at work
felt weak bench w/u to 225 x 5 255 x 3 275 x 3 285 x 3 3rd rep just short of lockout then 275 x3
dg bench 225 x 5 (for me medium since bench wide) 250 x3 265 x 3 last rep forced tricep pressdowns 3 x 10 and dips 2 sets 12-15
need to check wt but weighing about 175.5 at night post all meals.

[ayezer]

busy training clients plus main job my son goes for yellow belt in karate today

had client last night and 7;00 am
then my sisters wedding this sat

trained bench w/bands and cg bench and had to cut it short no time for back this week need to get upper back tomorrow

wt has to be <173 this am weighed 175 post training today feel down about 4 lbs over past month to month and 1/2

bench w/90 lbs of bands mid to top again very little slack
185 x 3 + bands 205 + bands x 3 1st 2 sets no pause last 2 sets paused
then cg 225 x 5 245 x 5 265 x3
last week could not get 3rd rep so getting better
feel leaner as well
can't download to see pic
170935

[ayezer]

171062bw 172-3 am 175-6 pm

[ayezer]

bw 173/4 am pm 176

bench and tris tonight

bench w/u 225 x 5 255 x 4 280x 3 280x 3 285 x 3 real tough last set
cg 225 x 5 245 x 4 hit bench 265 x 2 + 1fr done

pushdowns ss dips
reps did not count171220

[ayezer]

bw 174 lbs this am 78.9 kg

Bench press - with stop, wide grip all reps paused
102.5kg x 5 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+11kg 113.5kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+2.5kg 116kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+4.5kg 120.5kg x 4 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)


Squat
111.5kg x 1 @ 5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 120.5kg x 3 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
-9kg 111.5kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 120.5kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
120.5kg x 5 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)

very deep squats feel great on quads and hams getting better
could not pull post squats at all


Deadlift - sumo
125kg x 2 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+18.5kg 143.5kg x 1 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 152.5kg x 1 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
152.5kg x 1 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
152.5kg x 1 @ 8.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
2 singles sumo and 2 convential legs were shot.

[ayezer]

wt down to 13.9 this am prebreakfast post shower

113.5kg x 3 @ 8 RPE
113.5kg x 3 @ 7.5 RPE
113.5kg x 3 @ 7.5 RPE
113.5kg x 3 @ 7.5 RPE
113.5kg x 3 @ 8 RPE
then trained client then 4 sets pullups bw 6-10 reps w/<60 sec rest per set and had to get

[ayezer]

error above wt was 173.9 yesterday 174.5 this am or something close I think my scale is lousy regardless been eating healthy well balanced, not pre contest but happy wt not going down way like need more cardio but feel with deeper squats last couple months legs are bigger not huge difference pants loser around waist as well as lifting belt, not noticeable difference but progress
have had so many family events and busy w/work clients.

[ayezer]

not sure what or who but rough day today they found something on my wife's mammogram but lucky everything was ok was very scary long day of emotions
made it to gym did some light squats heavy squat day is Thursday but did 6 sets lying leg curls
right knee had to ice down
warmed up to 280 lbs for squats and only did 2 reps due to knee will come back thursay feel lighter wt about 176 pm should be 173-74 am171676

[Granite-Dawg]

Glad to hear your wife is ok. That has to be scary stuff. I would much rather something had happen to me than my wife or kids.


Sent from my iPhone using Tapatalk

[ayezer]

thank-you

[ayezer]

getting better at squats in years but lower back very stiff as age that is my problem

reps w/295 and 315 had wraps to tight did not need the raps or the belt to tight made it uncomfortable on me to get low then loosed wraps and belt and better 1st time squatting 315 for reps in long time(295 x 3 rpe for sure 8 and 315 x 3 then one more rep w/<10 sec rest.
then deads off block 275 x 3 for a coupls sets felt good
2nd squat session this week.

not sure wt cut pants lose around wt have seen large wt loss feel legs getting bigger so may have gained in legs, hope in 2 weeks show more abs and take full body for eval

[ayezer]

bench press wide grip all reps paused

113.5kg x 1 @ 5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) had no spot and rack was too high
+9kg 122.5kg x 5 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47197) 20kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46544)
+2.5kg 125kg x 4 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47052) 2.2kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47197)
+6.5kg 131.5kg x 1 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
131.5kg x 1 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
131.5kg x 1 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
Show details (javascript:void(0);) Lifted 1620.5kg total on 6 set and 13 reps.
Average pr.lift over 60% over 1rm 124.65kg.

one of the best workouts had in a long time
did cg bench 225 x 5 255 x 2 225 x 5 so wiped

again all reps paused wish took pic best look feel in long time.
Still tired and 3 + hours later.

[ayezer]

wt 174.1 this am and at early bowl of oatmeal and oats
squats and deads sumo last thursday
102.5kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+9kg 111.5kg x 3 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
+9kg 120.5kg x 3 @ 7 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 1 repetition PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
+9kg 129.5kg x 3 @ 7.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+4.5kg 134kg x 2 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 6.8kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
134kg x 3 @ 9 RPE (http://forums.rxmuscle.com/img/rpe.JPG) Tie of PB! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47031)
134kg x 2 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 6.8kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=46925)
(javascript:void(0);) Lifted 2535kg total on 7 set and 21 reps.
Average pr.lift over 60% over 1rm 120.71kg.
Average intensity 91.8%.

sumo deads
143kg x 3 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 9.1kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47031) 9.1kg PB regardless of repetition! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47451)
+9kg 152kg x 2 @ 10 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 18.2kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47451) 18.2kg PB regardless of repetition! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47451)
(javascript:void(0);) Lifted 733kg total on 2 set and 5 reps.
Average pr.lift over 60% over 1rm 146.6kg.
Average intensity 111.5%.

pullups 5 sets 8-10 reps bw
20 min cardio

This am bench and arms


84kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+18.5kg 102.5kg x 5 @ 6 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+13.5kg 116kg x 4 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
116kg x 5 @ 8 RPE (http://forums.rxmuscle.com/img/rpe.JPG)
+159kg 275kg x 4 @ 9.5 RPE (http://forums.rxmuscle.com/img/rpe.JPG) 150.3kg PB on same repetition count! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47321) 123kg PB regardless of repetition! (http://www.trainingblog.com/index.php?action=profile&sub=show&tid=47452)
(javascript:void(0);) Lifted 3076.5kg total on 5 set and 23 reps.
Average pr.lift over 60% over 1rm 133.76kg.
Average intensity 101.7%.


5 super sets preachers curls supersets w/db tri ext standing


curl bar 55 lb x 8 reps db tri s1st set 55 lb x 8 then next 4 70 lb db x8171865

[ayezer]

weighed <174 this am 173.8 or .9
did test max bench w/pause about 90-95% max not sure maybe lower % did not really focus since had to watch for client coming in
bench in rack for squats 225x 3 255 x 3 280x 1 295 x 1 all paused reps worked long day did this quick session and then trained client and came home

[ayezer]

very slowly little by little making progress very busy too had staff meeting mentally drained
physically today
was standing up looking down and seeing abs popping through without flexing 1st time in while
Not strict dieting but eating healthy with heavy not super heavy(heavy for me) powerlifting training competitive still not a ton of assistance but when do it is with supersets or trisets mainly.
Powerlifting lifts are done for a competitive style benches w/paused.
Wt about 173-74 am and 177-177.5 pm, just look better and if can get to 170 in am def abs will be much improved.

[ayezer]

good squat leg workout feel sore already squatting really good and deep even deeper feel abs getting better very lower but not losing wt pants looser

wearing good wt lifting shoes have wear for benching as well helps keep feet down.
Really much better for squats

w/u to 255 x 3 275 x 3 295 x 2 for 2 sets had more for all squatted light but 5 sets 3 reps w/245 concentrating depth as well.

Went to conventional deads.

w/u to 315 x 3 had a few more then 345 x 2 had 1-2 more at least

lying leg curls 4 sets 8 reps
<30 sec rest
leg ext 4 sets 8 reps <30 sec rest

[ayezer]

was 175 post meal

benching good

172498172499benched worked up to 275x 4 rpe 9 saving for max attempts next week
then did triceps arms
preacher curls super w/ stand tricep ext bar found if use straight bar over curl bar not hurting elbows can really go to bottom for full ext and pause and really feel it very strict must use light weight about 8-12 reps
I used 70 lb pre set bar so not long Olympic bar for sure.

the did giant set actually not super set but side and front laterals w/15 pb db
so all 4 exercises 4 super sets


did squats very deep up to sets work sets 275 for 4 reps and 295 for 2 sets of 2 reps
going to go again today or tomorrow for 4-5 reps w/295 deep and very strict.

[ayezer]

172576some powerlifting wt 173-174 am recent lifts
bench 275x 3 all paused 295 x 1 paused 305 x 1 easy 320 slight tap mid point 315 x 1 275 x 2 3 second pause reps
cg bench 245 x 5 all paused reps

squat deep 275x 5 295 x 3 315 x 2 3 sets more in me last rep bar rolled
deadlift 315 x 2 355 x 2 more left next week big week.

[ayezer]

back today only had 30-40min
pullups multiple pullup bars to find one right angle and cangrip hahd to use wraps

5 sets 8 reps not sure
then pulldowns to front had to use one for 2 grip so it was easy had whole stack
wide grip to front

then db rows 85 lbs 3 sts 6-7 reps

then db shrugs 3 sets 10 reps 85 lb db
other than pullups <60 sec ret between sets

db curls <60 sec rest 1st 3 sets 20 -25 -30 lb dbs did not count
then 60 sec rest ad 25 lb db cursl 8-10 I think http://forums.rxmuscle.com/images/Linear/misc/progress.gif http://forums.rxmuscle.com/clear.gif




woke early today to get son to school earlier or at least try wt up? but feel leaner
clothes pants looser. So took another pic but weight up 1/2 lb or so172672172673

feel if weighed usual wake up time 1 -1 1/2 hr later prob would
be 1 lb lighter
just had coffee and oats w/whey prot

[ayezer]

best power leg day in a while felt good to work hard at gym as rough day at work
squats w/u 275 x 5 325 x 3 then 315 x 2 4 sets

deads 315 x 3 365 x 2 1st rep easy for sure and it was not a 10 rpe so have more to go. ahd to go for homework w/son.

[ayezer]

legs finally doing good quality squats w/315 able to do reps w/365 deads
and 250 for 9 reps last set on bench

bw 175-176 post breakfast

pullups bw reps good controlled form173202

[ayezer]

not loosing wt but pants looser daily

pullups 5 sets weighted 2sets w/15 lbs added 8 reps bw 3 sets 10-12 reps felt great

squats light day real deep since squatting deep almost pulled hamstrings

w/u to 225 x 5 245 x 5

[ayezer]

bench w/up to 275 x 3 295 x2 315 x 1 stuck at 3/4 right at midpoint 300 x 1 steady no sticking point then slingshot 315 x 3 veryl oose for 200+ lb
my bw 174.9 am

cg 225 x 4 245 x 3 245 x 5 all paused reps

pullups bw 3 sets 10 reps 2 sets weighted 15 lbs added 8 reps

squats w/u to 315 4 sets 9 reps total 3 sets 2 reps last set 3 reps and last 2 sets best reps

deads convential tired worked up to 365 x 1 2 singles felt heavy thing need my wrestling shoes like them better over converse chucks

[ayezer]

pre diet goal 165 now 174.9 am about 9 more lbs to go before strict then will decide plan173275173276

[ayezer]

bw this am 173.1 my scale 1 lb over 1was 174.1173407

bench 185 x 8 225 x 5 275 x 5 no reps left second wind 295 x 1 w/1 more rep for sure
then loose slingshot for a person at least 30 lbs more than me
320x 1 and 330x 1 tough rep

cg bench 225 x 5 245 x 5 255 3

[ayezer]

keep saying better slow progress only way can deal w/personal stuff at same time ac issues to frustrating well very frustrating

wt 172-173 am

bw 175-176 pm post 173453meals

[ayezer]

got in bench shirt after 275 x 3

3 board 365 x 4-5

2 board 385 x 3

2 board 405 x 2 1st was so easy flew up so fast could control

incline bench 135 w/u 185 x 5 225 x 5 235 x 2 (was supposed to be 225) then dropped to 225 x 2 both paused reps

sore as hell all over upper body

today squats light day paused squats

135 w/u 185 x 5 225 x 5 3 set
then triset back raises not sure wt 20 reps then leg ext 20-15 reps then leg curls 15 reps(4 sets w/leg curls 3 with others)
wt 172-173 am
173577

[ayezer]

17364510 sets of reg bench plus cg bench stiff nexk and still feel a little drained heavy shirt bench then squatted legs on Sunday pulls on Tuesday and bench and cg today. Monday 1/2 day at lake 90+ degree weather

bench w/u did 1/2 workout alone and was tired.

w/u to 225 x 3 all paused reps 250 x3 3 sets all paused reps
then 275 x4 1st reps easy very strict rep 3 tough at top and rep 4 nothing left
2 more sets 3 reps last set 3rd rep nothing left
then did cg bench w/225 tough 3 reps then did 2 more sets cg w/225 and took a couple more min rest and was able to get 5 reps all paused reps last 2 sets had to have a guest in pics
bw 172 am exhausted heavy lifting squat 2 x week (1 light w/paused squats and 1 heavy)
heavy benches did some inclines other night cg, pullups and deadlifts
relaxed meaning not flexing abs.

[ayezer]

got a compliment on how I looked 1st time in long time was told looked bigger
and really just lost some wt not much wt but fitting in past that have not fit in in at least 3 years

did legs 2nd time this week and heavy deads only 2 days ago legs shot nothing left

squats 135 and 185 to very deep box wider stance 5 reps each
then took box away and 275 very deep 2 sets 4 reps and 1 more set 2 reps back of neck popped and then legs flet just shot stopped
then did 4 sets leg curls and 4 sets w/multiple drops on leg ext
173659173 this am

[ayezer]

bench w/u to 275 x 3 reps for 5 sets st 2-3 sets had 1-2 more reps last 2 sets not much left

feel flat strict form

then cg bench 225 x 3 paused reps then 245 x 3 also paused and still had some more

squats 315 x 3 felt easy and 335 x 1
deads 365 x 1 2 singles for 1 and 375 x 1 back problems and gi too173927173928

[ayezer]

wt gain coming back

heavy lifting and wt going back up slightly pants still loose around waist but still
need plenty bodyfat to lose but not until after powerlift contest

new pic at 175 am
felt looked thicker w/heavier lifting

did bench yesterday raw and in bench shirt

raw w/u to 225 x 5 275 x 2 300 x1 felt heavy but comp type bench and a lot of padding was not used to have to really dig upper back into bench

bench shirt 365 x 3 3 bd
385 x 3 2 bd
405 x 1 1bd
425 x 1 1 bd all easy
today back did not pay attention to wt other than bw for pullups174002
pullups bw 51 total reps 6 sets
face pulls 3 sets 15
row pulldown combo 3 sets
seated cable rows 3 sets 10 reps

hit cardio 6 min

[ayezer]

had powerlifting meet
weihged in 176.5 am pre meet and ate a very little 1-2 hrs snack prior to weigh in
took token crappy squat usapl strict on depth only 100kg to get in meet did wt I think 265 can 10 reps but called on depth

bench in shirt single ply opener 396 and 413 missed 424 but came up fast even faster than prior to shirts cna really be hit or miss at times.

deadlifted 407 did that raw but since in bench shirt had to go equipped.
trying to get a total so can qualify for masters nats in powerlifting next year.

[ayezer]

http://www.dailymotion.com/video/x2967ek_lift-413_sport












bench 413 @bw 176 single ply bench shirt

[ayezer]

https://www.youtube.com/watch?v=uPjGVaqFB84&amp;feature=youtu.be











deadlift 407 @bw 176

[ayezer]

not giving up still mainly powerlifting training
8 sets deep squats 2-3 reps very deep

6 sets benches 3 reps

3 sets light sumo deads working on forn175656

[Curt James]

https://www.youtube.com/watch?v=uPjGVaqFB84&feature=youtu.be











deadlift 407 @bw 176

White lights!

Big lift, brother. Well over double bodyweight!

[ayezer]

thanks been out for a while used bench shirt going to raw for next meets

[Curt James]

thanks been out for a while used bench shirt going to raw for next meets

What's on your schedule? Hope all is going well, ayezer!

[ayezer]

trying for meet in March and need to clean up diet been saying for long time family issues financial would like to be at least offseason bb condition again, now is the time for me to start.

[ayezer]

Thanks Curt hope all is going well with you.

[ayezer]

put away the bench shirts for now training full power and deep squats best form in years up to 179.5 am and 182 or so pm per home scale poss a little heavy

squats 285 very deep with ipf approved rae bands 2 sets 2 reps easy

benching all long paused reps work sets w/280 2 sets of 2 reps not to failure prob 4 reps is max again with all paused reps

deads ended comfortable singles w/365 once get to 183 lbs meet usapl end of march

really got to get leaner now as finally feel legs and squatting are getting better.

[ayezer]

177621put away the bench shirts for now training full power and deep squats best form in years up to 179.5 am and 182 or so pm per home scale poss a little heavy

squats 285 very deep with ipf approved rae bands 2 sets 2 reps easy

benching all long paused reps work sets w/280 2 sets of 2 reps not to failure prob 4 reps is max again with all paused reps

deads ended comfortable singles w/365 once get to 183 lbs meet usapl end of march

really got to get leaner now as finally feel legs and squatting are getting better.

[ayezer]

Legs
squat 225 x5 250 5 270x5. 245 x 3 3 sec pause
front squats 95 x5 2 sec pause 2 sets
leg curls 4 sets 10-12 reps last set 4 drops

bench w/up to 285 x2 w sets pause reps a lot of singles doubles working up to .285

305 x1 325 x1 335 x1 all 1 boardboard

[ayezer]

bw 178.8 this am
yestreday
deads w/u to 315 x 2 sumo 355 x1 sumo not comfortable then no rest 355 x1 conventional
355 x 1 conventional then 375x1

too old for this
pullups 3 bw x 8 reps <60 sec rest sets pulldowns 3 sets 15 plus reps light weight and <30 sec rest
bicep curls
did not do much sets came back again today
3 moresets 8 reps bw pullups
db curls 3 sets
and rear delt machine 3 sets 12-20 reps

[ayezer]

177722 powerlifting meet 6 weeks
last night paused bench 290 x1 then 1 touch n go with 1 more rep in tank

looking for 295 x 2 next heavy day
bw 178.2 this am

[ayezer]

invited to pro cash prizes bench press meet( I was invited to bench in shirt) roster up next week

benching 435 to 455 off 1 board singly ply bench
raw floor press w/fat bar 290 x 2
325 x 1 pin press right over chest
bw 180 am
179919just turned 50 also working once over getting leaner esp when over and finally see what happens

[Curt James]

just turned 50 also working once over getting leaner esp when over and finally see what happens

Hey, a belated Happy Birthday, ayezer! I'll be 53 in a couple of months.

How did your bench press meet go?

[ayezer]

in bench shirt 407.5 or something easy opener but shirt trouble adjusting told shirt too lose
https://www.youtube.com/watch?v=0ZglmGLljBI

[ayezer]

180644debating next year
bench 250 x 7 rpe 8-9
275 x 5 rpe 8-9 need wheels to catch up if bb and diet of course clean up

[ayezer]

181128finally some improvement
elliptical cardio 20 min tonight

squats 5/3/1 start
185 x 5 205 x 5 230 x 5

seated leg curls 80 x 10 100 x 8 100 x 6 drop 80 x 6

[ayezer]

Monday baseball practice w/son
Tuesdy
heavy bench shirt and raw

255x1 s275x1 shirt 315 x4 2 sets shirt so tight still trying to get on
365 x4 405 x3 easy to 3 bd
Raw275 x5 275x 6

tday
lat pulldown hs not sure weight
75 x20 reps 85x15 100x12 115x8 115x8 drop 100 x6
3o sec rest between sets same for rows
75 x10 85 x10 for 2sets

then circuit side laterals front and rear barbell corals 3 cycles

forgot did 4 sets hs strength machine curls
forget weight reps 8 reps work sets
then 20 minelliptical

[ayezer]

181151post bench workout

[ayezer]

181249feel making progress really upping cardio diet much improved still doing basic movement but more reps and just one heavy bench day

[ayezer]

heavy bench in bench shirt yesterday
today pullups my gym got prefet pullup handles at least for me
4 sets 9, 8, 8 and 6 reps last set ran out of steam shirt est <1min
then row pulldown combo not even sure wt but pulled into lower chest 4 sets 8-10 reps
cardio elliptical 20 min most cardio days in 1 week long time tired but feel better abs showing a little better all the time.

[ayezer]

181325nutrition much better visiting family and they ate better
felt great
bench today in shirt went up not including warm ups 445 x 2 off 2 board easy had more but wanted to make sure
handled 465 well off 2 board easy too

then speed bench super setted with pullups

225 x 5 paused reps w/ pullups front wide grip 10 reps
<40 sec rest between super supes

[Curt James]

Have a great weekend, ayezer.

[ayezer]

more deads started 5/3/1
and pullups almost every back workout rows p181586ulldowns

[ayezer]

181609 speed bench thick bands 9 sets 3 reps <30 sec rest 135 lb bar weight med, wide and cg 3 each
cg bench 275 x 3 off 3 board paused reps

weighted pullups 3 set 8 reps 20lb extra
1 set bw x 10

db rows 60 lbs 4 sets 6-18 reps