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Old 09-30-2014, 07:42 PM   #1
fiftyfit55
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Default Fiftyfit's Comeback Log

I'll be starting a log shortly, detailing my rehab and present training, but first I'd like to give a little background showing how I reached this point. I need to go back fourteen years to provide some perspective.
In 2000, I competed in a USPF meet in Corning, NY. I was 45 and lifting in the 198lb class, 45-49 age group. The judging was tough for a lot of lifters, but it turned out to be one of my better performances. I squatted 410 on a 2nd attempt, benched 265(also a 2nd), and deadlifted 465. I didn't compete again for a few years.
My next meet was about four years later. I was in a new relationship, was just rounding back into shape, and decided to lift raw in a AAU meet. I squatted 375, benched 220(always my worst lift), and deadlifted 430. Following this meet, I really didn't expect to compete again, for various reasons.
In 2009, I was training semi-regularly, and not doing anything really heavy. At the end of the year, I happened to check out the WNPF State Records, just out of curiosity. I would turn 55 in January 2010, and believed I could better all the records in that age group for my weight(198-raw).
I only trained two months for the meet in April 2010, suffered a strained hamstring a couple weeks before the meet, but ended up having a perfect meet! I went 12 for 12(I also competed in the power curl), squatted 340, benched 215, and deadlifted 410, and curled 130. I ended up beating the old State records on every attempt.Next installment I'll get into the events leading up to my injury.
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Old 10-01-2014, 07:57 AM   #2
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Good luck, will be following along.
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Old 10-01-2014, 07:43 PM   #3
fiftyfit55
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Thanks BtB, I welcome the support. As you can imagine, I was feeling pretty good after that last meet in 2010, so I decided to keep going, and aimed for a National competition to be held that September. My training progressed, I had sent my entry in, and I was expecting to hit 360+ squat, 230+ bench, and 430+ deadlift, all raw and based off my training lifts.
A couple weeks before the meet, we traveled to Idaho for my brother's wedding. My first morning there, I slipped in the hotel bathtub, landing on the side of the tub on my back. BIG TROUBLE!!! That pretty much ruined the rest of the trip, though I made it through the wedding hopped up on painkillers. Later found out I had displaced a couple ribs, torn cartilage loose on my ribcage, and possibly had a hairline fracture(unconfirmed).
I was working as a home health aide at the time, and was out of work till the middle of December. I tried to return to work, but my ribs couldn't handle it, and I went back out on long-term disability. Unfortunately, my ribs just didn't improve, despite all kinds of therapy and various rehab protocols.
For the past three years, I've juggled exercises, bands, stretching, and pain classes, and I continue to train as best I can, but I believe the damage is probably permanent, and I'll live with it. I'll continue trying to alleviate the discomfort, and if I can also push my bench back up to a respectable poundage, that's a plus! I'll finish this up tomorrow, and also log tomorrow's workout.
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Old 10-02-2014, 06:26 PM   #4
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Logging my first w/o since joining the site. I'm presently training twice weekly on an A/B workout schedule. Prioritizing my bench press to prepare for a meet November 22nd. Trying a ten-week Matrix setup as per Ken Lain, benching twice weekly, 1st day heavy, 2nd day light.
Prior to August 4th, I hadn't done regular bench press all year, instead subbing light, higher rep incline barbell and dumbbell presses. Light day w/o follows;
Leg Press on Nautilus Compound Leg Machine: 130x6, 170x3, 215x6
Calf Raise on Nautilus Multi-Exercise: 80x20, 80x12
Bench Press: 85x5, 122x8x3 sets
Pull-up: Bwt+15 lbs x 6, Bwt x 7
Dips: Bwt + 45 lbs x 8, Bwt x 12
Reverse E-Z Curl: 85x7
Wrist Roller: 70 x 3 sets non-stop, forward and back
Reverse Hyperextension: 105x12, 105x10
Note: All workouts done in my home gym, my reverse hyper and wrist roller were made by me, and are very functional. I also have a lot of old-school equipment I've acquired over a few years, will add photos in future if interested.
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Old 10-06-2014, 03:23 PM   #5
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Decent w/o today, just over six weeks left till my first meet in four years.
Wt - 199
Leg curl: 95 x 6, 85 x 7
Nautilus leg extension: 140 x 10, 130 x 9
Donkey calf raise: 120 x 20, 110 x 12
Leverage (end of bar) row: 100 x 5, 150 x 6
Bench press: 85 x 5, 125 x 3, 165 x 7 x 3 sets
E-Z curl: 70 x 5, 90 x 3, 115 x 4
Decline DB tricep extension: 35 x 11, 25 x 9
Grip block: 57 1/2 x 4 second hold
Iron Woody gripper: 161 x 6 reps and static hold
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Old 10-10-2014, 01:14 PM   #6
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Good (tough) workout today;
Fri, Oct 10
Bwt - 197 1/2
Nautilus leg press: 150 x 5, 215 x 7
Nautilus C/R: 90 x 18, 90 x 10
Bench press (light day): 85 x 5, 132 x 7 x 3 sets
Pull-up: bwt + 18 lbs x 5, 5, 4 reps
Dips: bwt + 50 lbs x 8 reps
Reverse E-Z curl: 85 x 9
Wrist roller: 70 x 2 sets forward, 2 sets backward, consecutively
Reverse hyperextension: 110 x 12, 110 x 10
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Old 10-13-2014, 10:51 AM   #7
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A very good w/o today...numerous (current) PRs, and I'll be moving up on everything. Unfortunately, we're taking a one-week trip on Thursday, so I'll have to play it by ear. When we return next week, I'll have just one month left till my meet.
Mon, Oct 13
Bwt - 198
Leg curl: 95 x 8*, 85 x 8
Nautilus leg extension: 145 x 10*, 135 x 8
Donkey C/R: 130 x 20*, 120 x 12
Leverage Row: 100 x 5, 155 x 6*
Bench press (heavy day): 95 x5, 135 x3, 176 x 6 x 3 sets*
E-Z curl: 75 x 5, 95 x 2, 117 1/2 x 3*
Decline tricep ext ("rolling DBs"): 38 x 11*, 25 x 10
Grip block: 57 1/2 x 6 seconds, 57 1/2 x 5 seconds (my block is a short piece of landscape timber)
Iron Woody gripper: 161 lbs x 8 reps + static hold
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Old 10-13-2014, 11:04 AM   #8
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Quote:
Originally Posted by fiftyfit55 View Post
A very good w/o today...numerous (current) PRs, and I'll be moving up on everything. Unfortunately, we're taking a one-week trip on Thursday, so I'll have to play it by ear. When we return next week, I'll have just one month left till my meet.
Mon, Oct 13
Bwt - 198
Leg curl: 95 x 8*, 85 x 8
Nautilus leg extension: 145 x 10*, 135 x 8
Donkey C/R: 130 x 20*, 120 x 12
Leverage Row: 100 x 5, 155 x 6*
Bench press (heavy day): 95 x5, 135 x3, 176 x 6 x 3 sets
E-Z curl: 75 x 5, 95 x 2, 117 1/2 x 3*
Decline tricep ext ("rolling DBs"): 38 x 11*, 25 x 10
Grip block: 57 1/2 x 6 seconds, 57 1/2 x 5 seconds (my block is a short piece of landscape timber)
Iron Woody gripper: 161 lbs x 8 reps + static hold
Numerous PR's......deserve this:


“You are essentially who you create yourself to be and all that occurs in your life is the result of your own making.”

― Stephen Richards
==================================

Through "works" you create or recreate yourself, and the results are of your own making. No one depends on you more than you do, to get things done.

Your PR's are a mass of amazing and phenomenal accomplishments! Which means there are more to come because of your ability to self-create and then recreate yourself, over, and over again.

In our fifties, we are just getting started. Amazing things can still be accomplished a half-century old, that the.....younger guns, CAN ONLY DREAM OF (he, he, he, ).

You are the PR adapting master, and will gain more PR's hereafter.

Rock on. Stay tough. Best wishes to all of your personal goals.

great job.


Don
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Last edited by Chillen; 10-13-2014 at 11:06 AM.
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Old 10-24-2014, 11:09 PM   #9
fiftyfit55
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fiftyfit55 is off to a bad start
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Quote:
Originally Posted by Chillen View Post
Numerous PR's......deserve this:


“You are essentially who you create yourself to be and all that occurs in your life is the result of your own making.”

― Stephen Richards
==================================

Through "works" you create or recreate yourself, and the results are of your own making. No one depends on you more than you do, to get things done.

Your PR's are a mass of amazing and phenomenal accomplishments! Which means there are more to come because of your ability to self-create and then recreate yourself, over, and over again.

In our fifties, we are just getting started. Amazing things can still be accomplished a half-century old, that the.....younger guns, CAN ONLY DREAM OF (he, he, he, ).

You are the PR adapting master, and will gain more PR's hereafter.

Rock on. Stay tough. Best wishes to all of your personal goals.

great job.


Don
Don, thanks so much for the inspirational quote, and comments! I have learned much along the way, and I'm thankful I've been able to hold onto the desire to keep at my training after so many years. It's part of me, and I know it will sustain me.

I missed a week of training after last w/o...I took my mom and girlfriend to visit relatives in Georgia and North Carolina. My girl was diagnosed with dementia in February, and I've been caring for her for the last sixteen months now. Her condition is progressing rapidly, and this was probably our last trip together. I'm presently looking into facilities nearby, as I don't think I'll be able to keep her home longer than a few more months. I have an aide come in 8-10 hours a week now, so I can train and get a little respite.

I got one w/o in on our trip, but it was in a poorly-equipped exercise room at a campground my relatives use. It had a Weider olympic set with a odd number of plates, a shaky adjustable bench with a badly made leg ext/curl attachment, and a pulldown/pushdown/tricep extension machine with weight stacks that had to be off(check my weights).
Leg curl: 75 x 8 (very awkward)
Bench press: 110 x 5, 142 x 3, 165 x 2, 198 x 2 (didn't dare try more)
Close-grip pulldown: 200 x 15 ?
Close-grip BP: 132 x 10, 146 x 8
BB curl (with olympic bar): 75 x 5, 110 x 1, 121 x 2*
Seated overhead pulley tricep ext: 80 x 10
Squat: 121 x 5, 157 x 5, 198 x 5 (I hadn't squatted in almost two years)
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Old 10-24-2014, 11:23 PM   #10
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fiftyfit55 is off to a bad start
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We got back from our trip late last night, below is today's w/o done in my home gym.
Fri, Oct 24
Wt - 199
BP (light day): 90 x 5, 120 x 3, 147 x 5 x 3 sets
Pull-up: Bwt + 20 lbs x 5, 4, 4
Dips: Bwt + 55 lbs x 6*, bwt x 18*
Leg curl: 100 x 5*, 90 x 7
Nautilus leg ext: 150 x 8*, 140 x 9
Reverse E-Z curl: 87 1/2 x 8*
Wrist roller: 75 x 2 sets forward, 2 sets backward, consecutively
Reverse hyperextension: 50 x10, 115 x 12*, 115 x 10
Note: another good w/o...some more PRs
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