KarlM: It's all about the log.

[KarlM]

Log Catch Up:

2/21/22

Flew home from San Diego. I visited my sons and handled my youngest at his second powerlifting meet. I'll post his results later.

Squat (training max 375 lbs)
300 X 1 (80%)
320 X 1r X 2s (85%)
280 X 3 (75%)
265 X 4 X 2 (70%)

Seated Calf Raises
80 X 20 X 3

Leg Extensions
115 X 20
115 X 15 X 2

This squat protocol feels pretty easy. We will see if my squat starts climbing again post weight loss.
******

2/22/22

CG Bench
190 X 8r X 4s

DB Curls
37.5 X 16
32.5 X 17
32.5 X 15

DB LTE
32.5 X 17
32.5 X 13
32.5 X 15

Machine Side Lateral Raises
90 X 20 X 2
90 X 17

Supersetted curls and LTEs. Got a nice pump from them. CG Bench is briefly paused. They felt heavy today.
******

2/23/22

AMBW = 176.2 lbs

SSB (Safety Squat Bar)
230 X 8r X 2s

Weighted Chinups
+45 X 4 X 4

Plate-loaded Chest-supported rows
200 X 8r X 3s

Weighted chins felt pretty easy. Fatigue is lower after the four days I took off for my San Diego trip.
******

2/24/22

AMBW = 176.2 lbs

Comp. Bench (Training Max = 275 lbs)
225 X 1 (82.5%)
255 X 1 (92.5%), rated it @8
235 X 2 (85%)
205 X 5r X 4s (75%)

Did following in a circuit:
DBLTE
32.5 X 15
32.5 X 14
32.5 X 16

In and Out Curls
30 X (8 in, 8 out)
30 X (8, 8)
27.5 X (8, 8)

DB, Seated Rear Delt Flys
17.5 X 20r X 3s
******

2/25/22
Skied all day at Keystone. 11 runs, ~19,000 vertical feet.

2/26/22

Deadlift (Training Max = 440 lbs)
315 X 2
350 X 1 (80%)
395 X 1 (90%)
375 X 1 (85%)
330 X 3 (75%)
315 X 4 X 2 (71.5%)

Leg Extensions
115 X 20
115 X 16
115 X 16

Seated Hamstring Curls
50 X 20r X 3s

Did hamstring curls on a different machine (Matrix) that had more things to adjust. They actually felt better than the Cybex machine I've been using. I think I'll switch. But probably I'll just use whichever is available and keep track of both.

[KarlM]

Ryan's meet recap:

Ryan competed in his second powerlifting competition last weekend. He lives with him mom in San Diego CA during the school year (I have him in the summer and for holidays). I flew out there to visit my sons and handle him for his meet. Ryan (14 years old, birthday in June) totaled 405 kg, and easily qualifying for Teen 1 nationals for the weight class above the one he competed in (he competed at 66.2 kg, in the 67.5 kg weight class, but qualified for the 75 kg class). He went 7/9, hitting all three squats and dead attempts, while missing his first two bench attempts. For the first, he jumped the start command, and for the second he jumped the rack command. For the third, he got two white lights. He stayed calm and didn't spiral into negativity, then got it done for his third. I'm most proud of him for pulling that off. That and his consistency. He really seems to love this powerlifting thing. I send him programming and he figures out how to get it done. I don't have to prod or poke. But I'm not surprised he's in to it, since his body has responded very well and he's already jacked and lean. Lucky lad.

I registered him in Colorado when he was with me for the summer for his first meet, so technically he's a Colorado lifter. He set all the state records for the 66.7 kg, Teen 1 (14-15 yo). Surprisingly, he didn't win his weight class. There was a 15 yo lifter there from California that was stronger. Kid's these days are interesting. As soon as Ryan saw that, he hit that kid up on Instagram and now they follow each other.

Third Squat (https://youtube.com/shorts/vkDjGrI5XsE?feature=share)
Third Bench (https://youtube.com/shorts/23MiiIe7UbY?feature=share)
Third Deadlift (https://youtube.com/shorts/uMEq2HiLGiE?feature=share)

[JohnHelton]

Karl, your son's meet results are just awesome! You should be very proud. Being able to participate with your kid in powerlifting is the best.

I will be handling my daughter at collegiate nationals at the end of March. I am very excited about that.

[cole]

Man you guys are lucky. My 15 year old just exercises his thumbs. Glad to hear about your boy Karl

[MarkKO]

Missing your first two attempts and getting the third says something about his ability to perform under pressure.

Congrats.

[KarlM]

@JohnHelton , @cole , @MarkKO

Thank you gentlemen. I'm happy he's found some activities he likes. Out of the blue he decided to play volleyball (I think there was a girl involved...), and just made the freshman team. So now he's just doing maintenance lifting while he's in volleyball season. I'm very happy he's found a high school sport he can play as well. When I was a kid I went to a small high school and was able to play sports year round, and that absolutely had a big effect on me. He's at a big school where it's not a straightforward to play, but managed to get himself into a sport he enjoys.

[KarlM]

@JohnHelton, good luck to you and your daughter! That is awesome. I've seen her lifts. She obviously takes after her dad - she's bat shit strong.

[JohnHelton]

@JohnHelton, good luck to you and your daughter! That is awesome. I've seen her lifts. She obviously takes after her dad - she's bat shit strong.

Thanks, Karl

[KarlM]

log catch up:

2/27/22

Elliptical, 25 min, 294 Cal
******

2/28/22

AMBW = 174.8 lbs

C. Bench
225 X 1 (82.5%)
255 X 1 (92.5%)
235 X 2 (85%)
205 X 5 X 5 (75%)

DB Curls
37.5 X 16
32.5 X 18
32.5 X 18

Seated, DB Bent-over Rear Delt Flys
20 X 20 X 3

Supersetted curls and flys. Bench workout felt pretty easy. Something Hanley recently said has stuck with me - you need to take each rep seriously, like it's the most important thing in the world. I try to accelerate the weight up and I really think that matters for stimulus. Time will tell if this type of training works for me but I'm sticking to it until my meet.
******

3/1/22

AMBW = 175.2 lbs

Squat
300 X 1 (80%)
335 X 1 (90%)
320 X 1 (85%)
280 X 3 (75%)
265 X 4 X 3 (70%)

Squat's all moved well. I had to cut this short to make a work meeting.
******

3/2/22

AMBW = 176.4 lbs

C. Bench
205 X 5 X 5

Weighted Chins
+47.5 X 4 X 4

Chest supported rows (Cybex machine)
150 X 19
180 X 12
170 X 12

I'm dropping close grip bench until after my meet. Secondary bench day will be more 75% volume. Weighted chins felt pretty easy. I'll LP these until the sets feel hard, then switch up the rep scheme.
******

3/3/22

AMBW = 175.8 lbs

Morning:
SSB
250 X 4 X 3

Afternoon:
Seated Hamstring Curls (Matrix machine)
55 X 20r
60 X 20
65 X 20

Leg Extensions (Cybex)
120 X 20
120 X 15 X 2

Seated Calf Raises
80 X 20r X 3s

I've never really done much body building work for my lower body. These are starting to feel pretty good. I might actually start to grow my quads...

[KarlM]

3/4/22

AMBW = 176.6 lbs

OHP
worked up to 176.6 lbs X 1

Dips
BW X 30
BW X 23
BW X 20

Machine Side Lateral Raises
90 X 20r X 3s

Today was a great day. I've wanted to hit a bodyweight OHP since I first started lifting almost 6 years ago. Today I finally got it! Note that I mixed kilo and pound plates to get the 176.6 lb number. On each side I had a 45 lb plate, a 10 lb plate, a 5 lb plate, a 2.5 lb plate, a 1 kg plate and a 0.5 kg plate. I also left the clips off, and I'm glad I did because I might not have made it through that sticking point if I put them on!

https://youtube.com/shorts/RtOqEw1RWc8?feature=share

[Wilhelm]

Epic grind.

Wanted it.
Congratulations, man. +++

[MarkKO]

That's awesome! I've been close to a BW press but never quite reached it.

IMO you're also going to benefit hugely from taking each rep seriously. Hanley isn't the only one to value that.

[cole]

theres another milestone you hit before me...im really pushing for a bw press this cycle for myself. great work

[JohnHelton]

Congrats, Karl!

[KarlM]

@Wilhelm, @MarkKO, @cole, @JohnHelton,

Thanks gentlemen. When I trained the OHP the following week, my shoulder didn't feel all that hot. Since I'm about 6 weeks our from my next meet, I'm dropping the movement until after. I'm bringing weighted dips back in (inspired by Wilhelm's success with them) and perhaps surprisingly, those just don't bother my shoulder. So I'll have heavy bench day, extra 75% volume bench day and then weighted dips day (for eights) followed by some machine overhead work (just to keep that ROM and mobility honest).

[KarlM]

Log catch up:

3/5/22

Skied all morning. In the evening I did:

Deadlift
350 X 1
375 X 1 X 2
330 X 3
315 X 4 X 3
******

3/7/22

C. Bench
225 X 1
245 X 1
255 X 1
235 X 2
205 X 5r X 6s

DB Curls
37.5 X 17
32.5 X 18 X 2

DB Rear Delt Flys
20 X 20 X 3
******

3/8/22

AMBW = 176.6 lbs

Morning:
Squat
300 X 1
320 X 1 X 2
280 X 3
265 X 4 X 4

Afternoon:
Seated Hamstring Curls (Matrix machine)
65 X 20
70 X 18
70 X 16

Leg Extensions (Cybex)
70 X 8
115 X 20 (misload - lol, misload on a machine)
120 X 18
120 X 15

Seated Calf Raises
80 X 20 X 3

Today is my birthday. I love squatting on my birthday.
******

3/9/22

C. Bench
205 X 5 X 6

In and Out Curls
30 X (8, 8) (in, out)
30 X (8, 8)
25 X (8, 8)

Side lateral raise (Cybex machine)
95 X 20 X 2
95 X 16
******

3/10/22

SSB
250 X 4 X 4

Weighted Chinups
+50 X 4 X 4

Chest supported row (Cybex)
180 X 14
180 X 12
180 X 12
******

3/11/22

AMBW = 176.0 lbs

OHP
150 X 1 X 2
160 X 1
135 X 5 X 2

Weighted Dips
+45 X 8 X 3

DB Rear delt flys
25 X 20
25 X 16 X 2

Right shoulder hurt during OHP, so I abandoned the rest of the volume. I'm going to drop it until after my meet.
******

3/12/22

Deadlift
350 X 1
375 X 2
330 X 3
315 X 4 X 4

Leg Extensions (Cybex)
125 X 20
125 X 18
125 X 15

Seated Hamstring Curls (Matrix)
70 X 20
70 X 15
70 X 12

I trained late at night. I felt incredibly strong today for some weird reason. I also had to cut rest times short since I only had about an hour before the gym closed.
******

Finished first 3 week wave. New training maxes are:
Squat 385 lbs (+10)
Bench 280 lbs (+5)
Deadlift 450 lbs (+10)
******

3/13/22

AMBW = 174.8 lbs
******

3/14/22

Squat
315 X 1
345 X 1
325 X 1
290 X 3
270 X 4 X 2

C. Bench
210 X 5 X 4

Lu Raises
10 X 20 X 2
10 X 17

Chest Supported Row (Cybex)
180 X 15
180 X 12
180 X 12
******

3/16/22

C. Bench
225 X 1
245 X 1
260 X 1 (moved well)
240 X 2
210 X 5 X 4

SSB
255 X 4 X 2

DB Curls
37.5 X 18
32.5 X 18 X 2

Side Lateral Raise (Cybex)
95 X 20 X 2
95 X 16

Bonus lift - Arm extensions (Cybex)
70 X 15 X 2

I really liked the arm extension machine. It really hit the triceps but didn't bother my shoulder.

[MarkKO]

Belated happy birthday!

Also, IMO Cybex are some of the best machines out there.

[KarlM]

@MarkKO, thanks man! I’d really like to qualify for Usapl nationals before I move up to the masters 2 age category.

[KarlM]

3/18/22

AMBW = 174.0 lbs

Wife and I have started up salsa dancing again now that the goddamn mask mandates have been lifted. I still suck but suck slightly less badly these days. It a load of fun though.

Deadlift
Bar X 12
135 X 5
225 X 3
315 X 2
350 X 1
380 X 2
335 X 3
315 X 4 X 2

Weighted Dips
+47.5 X 8 X 3

Cybex Arm Extensions
70 X 19
70 X 16
70 X 15

DB Rear Delt Flys
25 X 20
25 X 17
25 X 16

[MarkKO]

@MarkKO, thanks man! I’d really like to qualify for Usapl nationals before I move up to the masters 2 age category.

I'm guessing that's more than a fond hope?