Back to the bench shirt!
Tonight will be my second session with the bench shirt after almost ten weeks hiatus. I took three lifts on Tuesday of last week. The first @ 425 had no problems, the second @ 455 I came up under the brackets, and the third @ 440 had no problems. On Friday I did ten reps @ 315 on the decline and then heavy lockouts off the brackets.
My shoulder hurts like hell during the warm ups, but it seems to diminish when I hit the 315 mark. This makes me think that tendonitis is potentially causing the pain. I really have no pain when using the shirt. So, tonight I will but the old guy sports cream on the shoulder before warm ups. Warm up with lighter weight until the blood gets pumping. Hit one at 275 and then 315. Throw the shirt on and put in half a dozen lifts.
Perhaps I will throw the tight shirt on (44) and do some real heavy lockouts.
Anyway, I wish everybody a Merry Christmas, Happy Hannuka, and a Great Kwanza, depending on your personal preference.
Tuesday, December 23, 2008
Sunday, December 07, 2008
Banned Again!!
Well, it would appear that my big mouth and unusual sense of humor have once agin landed me in hot water. I have been banned from Dinos Gym. Apparently I made a remark to one of his customers that caused so much anguish that Dino felt it necessary to threatened to have me arrested and subject to bodily injury if I tresspassed on his premises ever again. He also leveled a number of other charges that I also have no idea where they came from. This all came out of the blue in an e-mail. I have no idea what he is talking about but that doesn't mean I am not guilty of being myself.
Unfortunately this means that Jim Pope will have to find someone else to spot and load for him on his Sundays off from work. I feel bad about that. Jim started working out with me because I could tailor my shedule to synchronize with his shift work . He was willing to travel all the way from Bluemont to Manassas for our work outs. I in return am very consistant and almost never miss a work out. I run my mouth the entire work out and Jim averages about eight words so that worked well for us also.
The problem arises from the availability of a gym that has squat racks (competition type) and will allow heavy dead lifting. Heavy dead lifting usually involves baby powder on the legs and this is very hard to clean up from anything that isn't a slick surface. Most fitness centers won't allow it to be used. Jim can't work out of a power rack or off a hack squat rack becuse these wont allow you to grip the bar out at the collars. I start with my grip inside then slide out to the collars after taking it out of the rack and sliding back in before racking. The weights that Jim squats are too high to be able to perform this maneuver.
I dont know what the future holds at this point. I am going to continue my workouts at Fitness Nineteen where I have very good relationship with the management. I hope that being myself doesn't screw that up as well.
This is certainly not the first time I have managed to anger someone without knowing how or why. Lord knows I do it enough on purpose. I am sure it will probably not be the last time either. I do regret the unintentional situations. I really do not want to bring problems with out cause or intent to people I have no animosity towards. Oh well, Se La Vie!
Well, it would appear that my big mouth and unusual sense of humor have once agin landed me in hot water. I have been banned from Dinos Gym. Apparently I made a remark to one of his customers that caused so much anguish that Dino felt it necessary to threatened to have me arrested and subject to bodily injury if I tresspassed on his premises ever again. He also leveled a number of other charges that I also have no idea where they came from. This all came out of the blue in an e-mail. I have no idea what he is talking about but that doesn't mean I am not guilty of being myself.
Unfortunately this means that Jim Pope will have to find someone else to spot and load for him on his Sundays off from work. I feel bad about that. Jim started working out with me because I could tailor my shedule to synchronize with his shift work . He was willing to travel all the way from Bluemont to Manassas for our work outs. I in return am very consistant and almost never miss a work out. I run my mouth the entire work out and Jim averages about eight words so that worked well for us also.
The problem arises from the availability of a gym that has squat racks (competition type) and will allow heavy dead lifting. Heavy dead lifting usually involves baby powder on the legs and this is very hard to clean up from anything that isn't a slick surface. Most fitness centers won't allow it to be used. Jim can't work out of a power rack or off a hack squat rack becuse these wont allow you to grip the bar out at the collars. I start with my grip inside then slide out to the collars after taking it out of the rack and sliding back in before racking. The weights that Jim squats are too high to be able to perform this maneuver.
I dont know what the future holds at this point. I am going to continue my workouts at Fitness Nineteen where I have very good relationship with the management. I hope that being myself doesn't screw that up as well.
This is certainly not the first time I have managed to anger someone without knowing how or why. Lord knows I do it enough on purpose. I am sure it will probably not be the last time either. I do regret the unintentional situations. I really do not want to bring problems with out cause or intent to people I have no animosity towards. Oh well, Se La Vie!
Wednesday, November 26, 2008
One More week until I bench again!!
The past seven weeks have been very productive for my squat and dead lift. While spotting for Sid on bench Tuesdays I have been hitting the leg press and seated rows with a vengeance. Last Sunday after warm ups I did my standard work set of 4 sets of 5 reps with a weight of 285 lbs. next Sunday that will go up the usual 5 lbs to 290. After my work sets I put 355 on the bar and did 2 sets of 3 reps a major pr (personal record) for me, squatting out of the racks. I have done more in the Smith machine but it is not the same. After squats I pulled (dead lifted) 3 reps at 435, 1 at 475 and a new recent (lower weight class) pr at 505. The 505 went up much cleaner than the 500 did two weeks ago.
A few thoughts on feeling sorry for oneself:
Because I did not make the Masters World bench team, I was feeling a little sorry for myself and questioning my ability as a power lifter. When I first chose to compete in 2003, my goal was to set a state bench press record in the 50 to 54 age division of the 275lb weight class. The record was held at that time by Willie Morris with a 407lb lift.
I went to Ken Ryder, who owned the Bull Run Athletic club at the time and was the power lifting “Man”, and asked if I could train with his crew. He allowed that I could, so I did. The training went well and at the 2003 USAPL Virginia Open I went to the platform for my first meet. I took a token at the squat, then wearing an old school Inzer blast shirt, I went out for my first attempt on bench. The bar was loaded to 385lbs and I took the hand off from Steve Horton. I brought the bar down to my chest then smoked the lift and racked it. The head Judge said “start” and everybody had a good laugh. I had jumped all the signals so received three red lights and a no lift. I went to the jury table to give my number for my second attempt. John Shifflet asked if I was going to take the lift over at the same weight, which is the custom. I replied that I had lifted that weight and my plan was to go to 395lbs so I did. This time I paid attention to the commands and smoked it again, three white lights good lift. For my third and final attempt I called for 410lbs, this would be a new State Record if I was successful. This is what I came to do. My wife has a 6x8 framed picture of me on the bench. Thacker is in the head chair and a crowd of power lifters is gathered around the platform. Ramsey is notable in his red bench shirt. The lift went by the numbers and I was the new state record holder. This record still stands 5 years later.
In the past five years I have competed in three major federations, the USAPL / IPF, the APA, and the 100% Raw. I have won state, national, and world championships. I went back through the records of these feds and discovered that I still hold 42 state records, 15 national records and 8 world records combined in these three federations. In 2008 I won two National Championships and set four new national records.
Now let us go back to where I am feeling a little sorry for myself, I guess I can let that go!!
The past seven weeks have been very productive for my squat and dead lift. While spotting for Sid on bench Tuesdays I have been hitting the leg press and seated rows with a vengeance. Last Sunday after warm ups I did my standard work set of 4 sets of 5 reps with a weight of 285 lbs. next Sunday that will go up the usual 5 lbs to 290. After my work sets I put 355 on the bar and did 2 sets of 3 reps a major pr (personal record) for me, squatting out of the racks. I have done more in the Smith machine but it is not the same. After squats I pulled (dead lifted) 3 reps at 435, 1 at 475 and a new recent (lower weight class) pr at 505. The 505 went up much cleaner than the 500 did two weeks ago.
A few thoughts on feeling sorry for oneself:
Because I did not make the Masters World bench team, I was feeling a little sorry for myself and questioning my ability as a power lifter. When I first chose to compete in 2003, my goal was to set a state bench press record in the 50 to 54 age division of the 275lb weight class. The record was held at that time by Willie Morris with a 407lb lift.
I went to Ken Ryder, who owned the Bull Run Athletic club at the time and was the power lifting “Man”, and asked if I could train with his crew. He allowed that I could, so I did. The training went well and at the 2003 USAPL Virginia Open I went to the platform for my first meet. I took a token at the squat, then wearing an old school Inzer blast shirt, I went out for my first attempt on bench. The bar was loaded to 385lbs and I took the hand off from Steve Horton. I brought the bar down to my chest then smoked the lift and racked it. The head Judge said “start” and everybody had a good laugh. I had jumped all the signals so received three red lights and a no lift. I went to the jury table to give my number for my second attempt. John Shifflet asked if I was going to take the lift over at the same weight, which is the custom. I replied that I had lifted that weight and my plan was to go to 395lbs so I did. This time I paid attention to the commands and smoked it again, three white lights good lift. For my third and final attempt I called for 410lbs, this would be a new State Record if I was successful. This is what I came to do. My wife has a 6x8 framed picture of me on the bench. Thacker is in the head chair and a crowd of power lifters is gathered around the platform. Ramsey is notable in his red bench shirt. The lift went by the numbers and I was the new state record holder. This record still stands 5 years later.
In the past five years I have competed in three major federations, the USAPL / IPF, the APA, and the 100% Raw. I have won state, national, and world championships. I went back through the records of these feds and discovered that I still hold 42 state records, 15 national records and 8 world records combined in these three federations. In 2008 I won two National Championships and set four new national records.
Now let us go back to where I am feeling a little sorry for myself, I guess I can let that go!!
Wednesday, November 12, 2008
Recovery!
As we know from previous posts, before Raw Nationals I added another work out day for speed bench. The concept was good , but the reality for a lifter my age was not so good. I believe this extra bench workout is probably responsible for the recent impingement I have been trying to rehab. Back when I started training with Ken Ryder and his crew, they recommended that I not lift more than two days a week and definitely not bench more than once a week. I had forgotten this advice. As a matter of fact, the reason I started squatting and deadlifting was to have another day of lifting during the week.
I tested my shoulder last night on the bench to see if after four weeks it was recovering.
After a quick warm up, I smoked 315, 335, and 355 with no problems. I had some slight discomfort in my shoulder while lifting but no pain this morning. I am going to continue to take off from benching until after Thanksgiving as planned.
Sid, my neighbor and one of my current training partners, has been feeling some pain in his shoulder as well. We decided last night to take Fridays off from benching to see if it helps our recovery and overall feeling of well being. We will continue accessory work and cardio.
I got an e-mail from my buddy Kevin Hutchinson. He told me that the Geudreaus are having a hard time filling in the masters world bench team. I am sure that this is due to the economic situation and the cost of the trip to New Zealand. Pat (my lovely wife) and I discussed it and decided that if I was asked I would decline this year. We will save the money for a run at the worlds in Sophia Bulgaria in 2010. I will be in the M5 (60 to 64) class and will take a shot at the world record. The qualifying meet will be the bench nationals in 2009.
As we know from previous posts, before Raw Nationals I added another work out day for speed bench. The concept was good , but the reality for a lifter my age was not so good. I believe this extra bench workout is probably responsible for the recent impingement I have been trying to rehab. Back when I started training with Ken Ryder and his crew, they recommended that I not lift more than two days a week and definitely not bench more than once a week. I had forgotten this advice. As a matter of fact, the reason I started squatting and deadlifting was to have another day of lifting during the week.
I tested my shoulder last night on the bench to see if after four weeks it was recovering.
After a quick warm up, I smoked 315, 335, and 355 with no problems. I had some slight discomfort in my shoulder while lifting but no pain this morning. I am going to continue to take off from benching until after Thanksgiving as planned.
Sid, my neighbor and one of my current training partners, has been feeling some pain in his shoulder as well. We decided last night to take Fridays off from benching to see if it helps our recovery and overall feeling of well being. We will continue accessory work and cardio.
I got an e-mail from my buddy Kevin Hutchinson. He told me that the Geudreaus are having a hard time filling in the masters world bench team. I am sure that this is due to the economic situation and the cost of the trip to New Zealand. Pat (my lovely wife) and I discussed it and decided that if I was asked I would decline this year. We will save the money for a run at the worlds in Sophia Bulgaria in 2010. I will be in the M5 (60 to 64) class and will take a shot at the world record. The qualifying meet will be the bench nationals in 2009.
Monday, October 20, 2008
Progress report on chiropractor, supplements and "The Impingement":
Well, it has now been three weeks without bench press, it seems like forever but I am holding strong. The pain has definitely abated but I can steel feel the scapula rubbing. The chiropractor tells me that a side benefit of the stuff he is doing for my neck should also give some relief to the impinging shoulder. We shall see. I see him twice a week. For the first ten minutes I lay on my back on the mechanical massage table. These two rollers roll up and down from your neck to the back of your thighs. Then the doc cracks my neck to both sides. Then he takes this little hand held electric tapping hammer and applies it to my spinal column in various locations. He gave me this Tens unit that I apply to the back of my neck for a half hour twice a day. It has two pads like one of those emergency defibulators they have most places now. I stick them on either side of my neck, plug the electrodes into what looks like an old style pager and it puts out these pulsing vibrations that are supposed to break down the old scar tissue. The tens unit is most commonly used for muscle cramping and pain. The side to side range of motion in my neck has definitly increased and the tingling sensations come much less often than before. So if this guy is a quack than I must be a duck because what he is doing does seem to be working well.
I quit the ATP for three weeks because I thougth it was causing my creeping weight gain. I went from 258 after bench press nationals to 264 while taking it. My weight is back down to 258 this morning so I believe my suspicions were correct. The ATP taken directly, which is what your body creates when you take creatine monohydrate, has the same effects. This should be expected. I do feel more tired the last couple of weeks but this could be attributed to other factors as well. I have been working back and legs a lot more and upped the cardio as well.
All in all, I feel much better overall than I have in the past. Friends have told me I look good, and people that new me ten years ago say I look great. I of course think I look like I did when I was nineteen. Then I see my reflection in a window or mirror or other shiny surface and wonder where my father came from.
Five more weeks without bench!! I can do it!!
Well, it has now been three weeks without bench press, it seems like forever but I am holding strong. The pain has definitely abated but I can steel feel the scapula rubbing. The chiropractor tells me that a side benefit of the stuff he is doing for my neck should also give some relief to the impinging shoulder. We shall see. I see him twice a week. For the first ten minutes I lay on my back on the mechanical massage table. These two rollers roll up and down from your neck to the back of your thighs. Then the doc cracks my neck to both sides. Then he takes this little hand held electric tapping hammer and applies it to my spinal column in various locations. He gave me this Tens unit that I apply to the back of my neck for a half hour twice a day. It has two pads like one of those emergency defibulators they have most places now. I stick them on either side of my neck, plug the electrodes into what looks like an old style pager and it puts out these pulsing vibrations that are supposed to break down the old scar tissue. The tens unit is most commonly used for muscle cramping and pain. The side to side range of motion in my neck has definitly increased and the tingling sensations come much less often than before. So if this guy is a quack than I must be a duck because what he is doing does seem to be working well.
I quit the ATP for three weeks because I thougth it was causing my creeping weight gain. I went from 258 after bench press nationals to 264 while taking it. My weight is back down to 258 this morning so I believe my suspicions were correct. The ATP taken directly, which is what your body creates when you take creatine monohydrate, has the same effects. This should be expected. I do feel more tired the last couple of weeks but this could be attributed to other factors as well. I have been working back and legs a lot more and upped the cardio as well.
All in all, I feel much better overall than I have in the past. Friends have told me I look good, and people that new me ten years ago say I look great. I of course think I look like I did when I was nineteen. Then I see my reflection in a window or mirror or other shiny surface and wonder where my father came from.
Five more weeks without bench!! I can do it!!
Wednesday, October 15, 2008
Every which way but loose!
This is how the chiropractor has been turning my neck.
My neck has been stiff for about six months. The range of motion from side to side was also diminishing. I was getting a tingling sensation in it and down into my shoulder as well. It did not go away. I was at my companies health fair last week to get my annual flu shot and they had a local chiropractor there. I talked to him for maybe twenty minutes and he seemed to have a good understanding of my symptoms and assured me he could make it better. I have been to see him twice in the last week. The range of motion in my neck has already increased and the tingling does not occur nearly as often.
I thougth that the problem was caused by falling asleep at the computer and snapping my neck when I woke up. Doctor Phil (yes, that is his name) told me that my problem is caused by scar tissue build up from a very old injury (at least twenty years) which caused mis-alignment of my spine. I know, that is what they all say is the root problem, but just because thay all say it certainly doesn't mean they are wrong. As a matter of fact, twenty two years ago I fell 26 feet and landed with both feet on the edge of a hack of 8" semi solid cinder block. I blew both my heels out the bottom of my feet. I landed with my legs bent like I had been taught in ROTC Ranger school. The doctor back then told me that this is the only reason I did not break my pelvis, back and neck resulting in death.
Any way, I have bought in and signed up for twice a week for twelve weeks.
This is how the chiropractor has been turning my neck.
My neck has been stiff for about six months. The range of motion from side to side was also diminishing. I was getting a tingling sensation in it and down into my shoulder as well. It did not go away. I was at my companies health fair last week to get my annual flu shot and they had a local chiropractor there. I talked to him for maybe twenty minutes and he seemed to have a good understanding of my symptoms and assured me he could make it better. I have been to see him twice in the last week. The range of motion in my neck has already increased and the tingling does not occur nearly as often.
I thougth that the problem was caused by falling asleep at the computer and snapping my neck when I woke up. Doctor Phil (yes, that is his name) told me that my problem is caused by scar tissue build up from a very old injury (at least twenty years) which caused mis-alignment of my spine. I know, that is what they all say is the root problem, but just because thay all say it certainly doesn't mean they are wrong. As a matter of fact, twenty two years ago I fell 26 feet and landed with both feet on the edge of a hack of 8" semi solid cinder block. I blew both my heels out the bottom of my feet. I landed with my legs bent like I had been taught in ROTC Ranger school. The doctor back then told me that this is the only reason I did not break my pelvis, back and neck resulting in death.
Any way, I have bought in and signed up for twice a week for twelve weeks.
Wednesday, October 01, 2008
Movie Time
Found this old link to you tube;
watch the feet, didn't know I was a dancer
http://www.youtube.com/watch?v=_lF0fDGG_hs
Found this old link to you tube;
watch the feet, didn't know I was a dancer
http://www.youtube.com/watch?v=_lF0fDGG_hs
Hey Ron, do you take any supplements or anything like that?
A decade ago (see first post) I made a few decisions about my life and life style that were intended to extend that life if possible. I quit smoking. I quit drinking. I joined a gym and started working out daily. A co-worker gave me an 800 number and said to call it and have them send me a tape called “The fitness for life challenge”. It was a VHS tape from EADS which was a supplement company owned by Bill Phillips at the time. (This is not the Bill Phillips from New Jersey who was the 1st man over 70 to bench over 400 pounds in the USAPL/IPF) It was a motivational type video about this group of people from everyday life who took a challenge to see who could make the greatest gains in personal fitness over a period of time. At the end of the tape was an offer from EADS for a free book all about dietary supplements and some programs for their use with exercise. I sent for the book. It was my first exposure to the world of Body building and weight training dietary supplements.
My first reaction was NOT FOR ME, however I did try the diet & exercise programs without the supplements and made some good gains. The book did get me thinking about proper nutrition and vitamins in general.
That’s how it all started, one daily multiple vitamin.
I decided that one size did not fit all. A sedentary 110 pound woman and a 265 pound man with a strenuous work out program did not have the same daily requirements so I started taking 2 a day. A co-worker who was very fit told me that stacking vitamin E with selenium was good for strength, mental sharpness (smart pill), and was a known preventative for rectal colon cancer. He also told me that I should be taking at least 1000mg of Vitamin C, so I did.
As a newbie computer geek who was totally unaware of the ergonomics involved in sitting for eight hours or more a day bullying Mickey (pushing the mouse around) I started getting shooting pains from my hand thru my shoulder and into my neck. My shoulders felt like I hade gravel crunching in there. This combined with the joint pains (knee and elbow) from lifting weights led me to inquire about relief. Enter
Glucosamine Chondroitan. This stuff works for me.
In 2003 I started to compete. I had read before about creatine monohydrate and how it worked. I had come to the conclusion that any gains you made while using it were lost when you stopped using it. Therefore it should only be used when preparing to compete. So I often cycle it for six weeks before a meet.
I used to do 5 whey protein shakes a day or 250 grams. I gram per pound of body weight is the optimal for building muscle mass. So combined with what I got with food it totaled the 280 to 295 I used to weigh. I have cut back to just 25 grams after a work out.
The B vitamins came into popular use by the jet set for revitalization from partying to excess, I figured that they ought to work on old and tired as well so I added B6 complex and B12 to the pile of pills I was now taking.
I heard on one of the Sunday morning radio health shows that because of the cancer problems involved with getting to much sun, most adult Americans suffer from vitamin D deficiency. Better start taking some of those too.
I was in my bench press partner’s office one day and saw a big jar/tub of NO-Explode on his desk. Now he is an MD who can bench press over 500lbs. Better get some of that. I use it before a workout.
Two years ago in Kileen, Texas at the masters nationals I got to talking to two guys in their sixties who are world champion power lifters and look to be in their early forties and they told me about fish oil. They recommended taking 4 caps 3 times a day.
OK so lets put the list together:
Two multiple Vitamins (morning and night)
Vitamin C (morning and night)
Vitamin D (morning and night)
Vitamin E (morning and night)
Vitamin B6 complex (morning and night)
Vitamin B12 (morning and night)
Selenium (one every other day)
5 Glucosamine Chondroitan (morning and night)
5 fish oil caps (morning and night)
No-Explode stacked with Beta Max (three times a week) pre-workout
Muscle Milk whey protein (three times a week) post workout
Creatine Monohydrate (for six weeks before a contest)
September 2, 2008 I added these four new supplements
Protandim http://en.wikipedia.org/wiki/Protandim
EDTA http://en.wikipedia.org/wiki/EDTA
Co-enzyme 10 http://en.wikipedia.org/wiki/Coenzyme_Q10
ATP (adenosine triphosphate) http://en.wikipedia.org/wiki/Adenosine_triphosphate
I could find none of these substances or their ingredients on the 2008 WADA banned substance list. I have been drug tested by the USAPL and passed while taking all of the pre Sept 2 stuff. The new stuff is all about cell repair, anti oxidents and getting the heavy metals out of your blood. It is fountain of youth stuff. I have to take a pass on some of the new stuff out there because they boost testosterone and if they aren't on the banned list they probably should and will be in the future.
The new stuff is all in the same category of debate about wether it works or not as the Glucosamine. There is a lot of politics and profits involved with homeopathic and "natural" substances. There is always debate, some times quite heated, from pharmaceutical companies and between doctors. I read all the stuff that comes up in the Yahoo/Google search on each of these items and make up my own mind. My wife who is a medical proffesional does not like to take anything but has now bought into my vitamin regimen on a smaller scale. I think we do look and feel better than ever.
A decade ago (see first post) I made a few decisions about my life and life style that were intended to extend that life if possible. I quit smoking. I quit drinking. I joined a gym and started working out daily. A co-worker gave me an 800 number and said to call it and have them send me a tape called “The fitness for life challenge”. It was a VHS tape from EADS which was a supplement company owned by Bill Phillips at the time. (This is not the Bill Phillips from New Jersey who was the 1st man over 70 to bench over 400 pounds in the USAPL/IPF) It was a motivational type video about this group of people from everyday life who took a challenge to see who could make the greatest gains in personal fitness over a period of time. At the end of the tape was an offer from EADS for a free book all about dietary supplements and some programs for their use with exercise. I sent for the book. It was my first exposure to the world of Body building and weight training dietary supplements.
My first reaction was NOT FOR ME, however I did try the diet & exercise programs without the supplements and made some good gains. The book did get me thinking about proper nutrition and vitamins in general.
That’s how it all started, one daily multiple vitamin.
I decided that one size did not fit all. A sedentary 110 pound woman and a 265 pound man with a strenuous work out program did not have the same daily requirements so I started taking 2 a day. A co-worker who was very fit told me that stacking vitamin E with selenium was good for strength, mental sharpness (smart pill), and was a known preventative for rectal colon cancer. He also told me that I should be taking at least 1000mg of Vitamin C, so I did.
As a newbie computer geek who was totally unaware of the ergonomics involved in sitting for eight hours or more a day bullying Mickey (pushing the mouse around) I started getting shooting pains from my hand thru my shoulder and into my neck. My shoulders felt like I hade gravel crunching in there. This combined with the joint pains (knee and elbow) from lifting weights led me to inquire about relief. Enter
Glucosamine Chondroitan. This stuff works for me.
In 2003 I started to compete. I had read before about creatine monohydrate and how it worked. I had come to the conclusion that any gains you made while using it were lost when you stopped using it. Therefore it should only be used when preparing to compete. So I often cycle it for six weeks before a meet.
I used to do 5 whey protein shakes a day or 250 grams. I gram per pound of body weight is the optimal for building muscle mass. So combined with what I got with food it totaled the 280 to 295 I used to weigh. I have cut back to just 25 grams after a work out.
The B vitamins came into popular use by the jet set for revitalization from partying to excess, I figured that they ought to work on old and tired as well so I added B6 complex and B12 to the pile of pills I was now taking.
I heard on one of the Sunday morning radio health shows that because of the cancer problems involved with getting to much sun, most adult Americans suffer from vitamin D deficiency. Better start taking some of those too.
I was in my bench press partner’s office one day and saw a big jar/tub of NO-Explode on his desk. Now he is an MD who can bench press over 500lbs. Better get some of that. I use it before a workout.
Two years ago in Kileen, Texas at the masters nationals I got to talking to two guys in their sixties who are world champion power lifters and look to be in their early forties and they told me about fish oil. They recommended taking 4 caps 3 times a day.
OK so lets put the list together:
Two multiple Vitamins (morning and night)
Vitamin C (morning and night)
Vitamin D (morning and night)
Vitamin E (morning and night)
Vitamin B6 complex (morning and night)
Vitamin B12 (morning and night)
Selenium (one every other day)
5 Glucosamine Chondroitan (morning and night)
5 fish oil caps (morning and night)
No-Explode stacked with Beta Max (three times a week) pre-workout
Muscle Milk whey protein (three times a week) post workout
Creatine Monohydrate (for six weeks before a contest)
September 2, 2008 I added these four new supplements
Protandim http://en.wikipedia.org/wiki/Protandim
EDTA http://en.wikipedia.org/wiki/EDTA
Co-enzyme 10 http://en.wikipedia.org/wiki/Coenzyme_Q10
ATP (adenosine triphosphate) http://en.wikipedia.org/wiki/Adenosine_triphosphate
I could find none of these substances or their ingredients on the 2008 WADA banned substance list. I have been drug tested by the USAPL and passed while taking all of the pre Sept 2 stuff. The new stuff is all about cell repair, anti oxidents and getting the heavy metals out of your blood. It is fountain of youth stuff. I have to take a pass on some of the new stuff out there because they boost testosterone and if they aren't on the banned list they probably should and will be in the future.
The new stuff is all in the same category of debate about wether it works or not as the Glucosamine. There is a lot of politics and profits involved with homeopathic and "natural" substances. There is always debate, some times quite heated, from pharmaceutical companies and between doctors. I read all the stuff that comes up in the Yahoo/Google search on each of these items and make up my own mind. My wife who is a medical proffesional does not like to take anything but has now bought into my vitamin regimen on a smaller scale. I think we do look and feel better than ever.
Tuesday, September 30, 2008
Major decision time!
The new coaching staff for the Masters World Benchpress team has published the nominations for the 2008 team. I am not even listed as an alternate. I can not claim any surprise since I sucessfully completed no equipped lifts this year. This makes a few decisions easier for me. I was contemplating going to New Zealand as a spectator. However with the US and World economy tanking as I write this, I think it prudent to look to the future.
I am going to take 8 weeks off from the benchpress to allow my shoulder impingement to repair itself. This means no bench until after Thanksgiviing. I will train with Sid Zullinger and Leigh Haines as usual, spotting and loading, but I will be working roatator, back, triceps and biceps while they bench.
I started a new regimen of supplements upon returning from Charlotte. Like most of my supplementation, they are about personal health and fitness as opposed to powerlifting. My next post will be about my supplementation program.
The new coaching staff for the Masters World Benchpress team has published the nominations for the 2008 team. I am not even listed as an alternate. I can not claim any surprise since I sucessfully completed no equipped lifts this year. This makes a few decisions easier for me. I was contemplating going to New Zealand as a spectator. However with the US and World economy tanking as I write this, I think it prudent to look to the future.
I am going to take 8 weeks off from the benchpress to allow my shoulder impingement to repair itself. This means no bench until after Thanksgiviing. I will train with Sid Zullinger and Leigh Haines as usual, spotting and loading, but I will be working roatator, back, triceps and biceps while they bench.
I started a new regimen of supplements upon returning from Charlotte. Like most of my supplementation, they are about personal health and fitness as opposed to powerlifting. My next post will be about my supplementation program.
Friday, September 26, 2008
Let's Talk Impingement:
In 2004, one of my goals was a world record in the 100% Raw Federation. I bumped up the intensity of my unequipped bench work outs and Nov. of 2004 in North Carolina at the 100% Raw World championships I accomplished this goal on my second attempt with a unequipped 405 lb benchpress in the 50-54 age division of the 308 lb weight class. I experienced some shoulder pain while warming up.
Two months later on January 15, 2005 just three days after my 55th birthday, Pat and I traveled to Gettysburg PA where I set an APA World benchpress record with an equipped (bench shirt) lift of 507 lbs in the 55-59 age division of the 308 lb weight class. I noticed that my right arm trailed my left at the lockout.
Three months later at the 2005 IPF Masters Benchpress Worlds in the Chech Republic I opened at 210 kilos (462.9 lbs) and thought that someone had lit my right shoulder on fire. Because of the rule that states you cannot lower the weight from your opener in the following lifts, I knew I was cooked. I had to go out on the platform and try two more times to make a lift that was to heavy. After the meet my right shoulder was screaming at me.
Two weeks later in Nashville Tennesse I lifted in the APA World Powerlifting Championships. I set world records in everything but the bench press. I managed a 425 bench. My right shoulder just could not handle any more weight.
It was time to see a doctor. It just so happens that my bench press partner at the time was a doctor. He snuck me into the MRI at the hospital where he works. I took the pictures to Dr. Snyder at the Blue Ridge Orthopedic Clinic in Warrenton VA. This is where I first heard the word "Impingement"
In 2004, one of my goals was a world record in the 100% Raw Federation. I bumped up the intensity of my unequipped bench work outs and Nov. of 2004 in North Carolina at the 100% Raw World championships I accomplished this goal on my second attempt with a unequipped 405 lb benchpress in the 50-54 age division of the 308 lb weight class. I experienced some shoulder pain while warming up.
Two months later on January 15, 2005 just three days after my 55th birthday, Pat and I traveled to Gettysburg PA where I set an APA World benchpress record with an equipped (bench shirt) lift of 507 lbs in the 55-59 age division of the 308 lb weight class. I noticed that my right arm trailed my left at the lockout.
Three months later at the 2005 IPF Masters Benchpress Worlds in the Chech Republic I opened at 210 kilos (462.9 lbs) and thought that someone had lit my right shoulder on fire. Because of the rule that states you cannot lower the weight from your opener in the following lifts, I knew I was cooked. I had to go out on the platform and try two more times to make a lift that was to heavy. After the meet my right shoulder was screaming at me.
Two weeks later in Nashville Tennesse I lifted in the APA World Powerlifting Championships. I set world records in everything but the bench press. I managed a 425 bench. My right shoulder just could not handle any more weight.
It was time to see a doctor. It just so happens that my bench press partner at the time was a doctor. He snuck me into the MRI at the hospital where he works. I took the pictures to Dr. Snyder at the Blue Ridge Orthopedic Clinic in Warrenton VA. This is where I first heard the word "Impingement"
"Rotator cuff impingement syndrome and associated rotator cuff tears are commonly encountered shoulder problems. Symptoms include pain, weakness and loss of motion. Causes of impingement include acromioclavicular joint arthritis, calcified coracoacromial ligament, structural abnormalities of the acromion and weakness of the rotator cuff muscles. Conservative treatment (rest, ice packs, nonsteroidal anti-inflammatory drugs and physical therapy) is usually sufficient. Some patients benefit from steroid injection, and a few require surgery."
for the full article go here: http://www.aafp.org/afp/980215ap/fongemie.html
I applied for and recieved a TUE (theraputic use exemption) to get the steroid injection. I went to St Louis for the 2005 USAPL Bench Press Nationals and set both the National meet and American records with a 212.5 kilo (468.4 lbs) lift in the 55-59 age division of the 275+ weight class. The national meet record still stands today. My shoulder was back in good shape.
Earlier this year I bumped up my unequipped benchpress workouts to train for the 1st USAPL Raw Nationals. Because it was the first raw national meet all three of my lifts squat, bench, deadlift and my total were new national meet records for 55-59 age division and 275 lb weight class. One month later I lifted in Charlotte. (see my last post)
Here's the thing! My right shoulder is impinging again.
Wednesday, September 03, 2008
Bench Nationals 2008 Charlotte North Carolina
Here was my plan going in:
Open low, take raw and the M4 medals, then put something stupid on the bar and go for it. Actually this is not that bad a strategy, but my intended second lift would be to beat my raw number from St Louis because it would set the raw record higher. Then I would put on my bench shirt and try to beat the M3 equipped lifters for a place on the USAPL Masters World team.
Broken down here was my plan and how it worked out:
Open with a raw 325 and take the gold in both the Raw and the M4. I did not know that the final roster listed in the program would have Michael Belk in the Raw division. This would mean Silver for me for raw. Before the session I advised him to take a lesson from the 181 results. I don’t know that it was on my advice but he lowered his opener at the last minute. Had he stayed with the 579 as his opener (he missed it on his second and third attempts) it looks like I would have gone home with two golds. I hit the raw 325 with no problems.
For my second attempt I raised the weight to 375 and again lifted raw. This is 2.5 kilos over my last lift in St Louis. Unfortunately it was also 2.5 kilos too heavy.
At this point I put on my Shirt (46). Kevin Hutchison (M3) had made his second attempt at 210 k/463 lbs so I went 212.5 k/468 lbs.
I set up took the lift off held it for the start command. I took it to my chest and held it for the press command. I pressed it up (it slowed at the top but I locked it out), received the rack command and then stared at the light tree, three reds.
As I left the platform Robb Grisham told me he called me for having my hands outside the rings. I told Dave Doan what Robb said. (Dave put my shirt on and was calling my numbers for me.) Next thing I know, Devan Doan tells me that her dad has lodged a protest, on the grounds that I should never have been given the start command if my finger was not on the rings. Dave asked Robb what he gave me a red light for and Robb answered with the ring call. Johnny Graham said he called me for having my head off the bench. The third judge would not respond except to say he gave me a red light. Dave went to the jury and they said that regardless off what the judges called I had my head off the bench and they denied the lift.
Se La Vie, had the lift been good I would have secured a spot on the World team. I will now have to wait to see if I get an invite as an alternate. Sure would like to go to New Zealand!
Final results:
The 325 raw lift secured me the Gold in the M4 and the Silver in the 275 raw, both earned by opening light.
Here was my plan going in:
Open low, take raw and the M4 medals, then put something stupid on the bar and go for it. Actually this is not that bad a strategy, but my intended second lift would be to beat my raw number from St Louis because it would set the raw record higher. Then I would put on my bench shirt and try to beat the M3 equipped lifters for a place on the USAPL Masters World team.
Broken down here was my plan and how it worked out:
Open with a raw 325 and take the gold in both the Raw and the M4. I did not know that the final roster listed in the program would have Michael Belk in the Raw division. This would mean Silver for me for raw. Before the session I advised him to take a lesson from the 181 results. I don’t know that it was on my advice but he lowered his opener at the last minute. Had he stayed with the 579 as his opener (he missed it on his second and third attempts) it looks like I would have gone home with two golds. I hit the raw 325 with no problems.
For my second attempt I raised the weight to 375 and again lifted raw. This is 2.5 kilos over my last lift in St Louis. Unfortunately it was also 2.5 kilos too heavy.
At this point I put on my Shirt (46). Kevin Hutchison (M3) had made his second attempt at 210 k/463 lbs so I went 212.5 k/468 lbs.
I set up took the lift off held it for the start command. I took it to my chest and held it for the press command. I pressed it up (it slowed at the top but I locked it out), received the rack command and then stared at the light tree, three reds.
As I left the platform Robb Grisham told me he called me for having my hands outside the rings. I told Dave Doan what Robb said. (Dave put my shirt on and was calling my numbers for me.) Next thing I know, Devan Doan tells me that her dad has lodged a protest, on the grounds that I should never have been given the start command if my finger was not on the rings. Dave asked Robb what he gave me a red light for and Robb answered with the ring call. Johnny Graham said he called me for having my head off the bench. The third judge would not respond except to say he gave me a red light. Dave went to the jury and they said that regardless off what the judges called I had my head off the bench and they denied the lift.
Se La Vie, had the lift been good I would have secured a spot on the World team. I will now have to wait to see if I get an invite as an alternate. Sure would like to go to New Zealand!
Final results:
The 325 raw lift secured me the Gold in the M4 and the Silver in the 275 raw, both earned by opening light.
Wednesday, August 27, 2008
In the Beginning ....... 
Ten years ago on August 7 I quit imbibing alcohol. I did not have a drinking problem, my wife did. It was me. I made a deal with her: If she would quit smoking, I would quit drinking. This was an offer she could not refuse.
Since my hobby up to that point was going to the bar getting stupid and then having a really good time, I needed a new hobby. I took up lifting weights. I go to the gym, I am already stupid when I get there, and I have a really good time. After a few years, the weights got to be of a size that others started to take note of how much the old man was lifting. Some of my fellow weight lifters suggested that I might do well in a bench press competition. So I gave it a shot. It should be noted that when I drank I was a world class drinker. After having been invited to be a member of the USA Masters World Benchpress Team for 4 years in a row I would think that I have earned the right to call myself a world class weight lifter. My wife, for one, thinks that this is a much better situation all around. I, for one, have to agree with her.
Now, much to my dismay, I have run into problems with my Hobby.
"GYMS AND SO CALLED FITNESS CENTERS DO NOT WANT YOU TO ACTUALLY LIFT THE WEIGHTS IN THEIR FACILITY"
It seems that all that sweating, grunting, and clanking of plates is bothersome to many of the other members. Well "EXCUSE ME"!! Now that I think back on it, I used to bother a lot of people when I was drinking like a champion. Se La Vie!!
Ten years ago on August 7 I quit imbibing alcohol. I did not have a drinking problem, my wife did. It was me. I made a deal with her: If she would quit smoking, I would quit drinking. This was an offer she could not refuse.
Since my hobby up to that point was going to the bar getting stupid and then having a really good time, I needed a new hobby. I took up lifting weights. I go to the gym, I am already stupid when I get there, and I have a really good time. After a few years, the weights got to be of a size that others started to take note of how much the old man was lifting. Some of my fellow weight lifters suggested that I might do well in a bench press competition. So I gave it a shot. It should be noted that when I drank I was a world class drinker. After having been invited to be a member of the USA Masters World Benchpress Team for 4 years in a row I would think that I have earned the right to call myself a world class weight lifter. My wife, for one, thinks that this is a much better situation all around. I, for one, have to agree with her.
Now, much to my dismay, I have run into problems with my Hobby.
"GYMS AND SO CALLED FITNESS CENTERS DO NOT WANT YOU TO ACTUALLY LIFT THE WEIGHTS IN THEIR FACILITY"
It seems that all that sweating, grunting, and clanking of plates is bothersome to many of the other members. Well "EXCUSE ME"!! Now that I think back on it, I used to bother a lot of people when I was drinking like a champion. Se La Vie!!
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