Sohan's Training Log -- Diary of the Prodigal Powerlifter

[Sohan]

Wrote down a whole bunch of blah blah in my intro, but I edited it because there's only a few things that are really necessary to share here:

1. I am 43 years old on Saturday.

2. After 3+ years of beating up my body in BJJ, I'm going back to powerlifting. I haven't competed in a meet in over 16 years.

3. Starting back, I'm pretty damned weak and fat. A biceps tear from a BJJ tourney and 4 months of sitting around will do that to a guy. Not to mention I've been a cardio guy for the past 16 or so years, and I'd rather lift heavy things than run for 3 hours at a time.

4. I used to be strong. I will be again.

5. The only thing that matters is where I am today, and where I'm going to be tomorrow.

Starting lifts at about 203 bdywt in July 2009:

Squat: 185 x 5
Bench: 175 x 5
Deadlift: 235 x 5
Everything felt heavy. Really got depressed that first week.


Current "over-40" PR's (at 189 lbs--updated 10-30-09):

Squat: YouTube - 375 raw
Bench: YouTube - 300 max, missed 320 b/c of injury
Deadlift: YouTube - 500 (no bounce, complete stop between)

Current Gym Total: 1175

My goals for competition in the next 12-24 months:

Squat: 550 suit and wraps, 475 raw single
Bench: 350 raw, 380 shirted (I hate shirts)
Deadlift: 600 sumo style

Total: 1400-1500+ at 198 in raw/competition


I'm switching back to sumo style DL when my shoulder heals. I've always done a lot more in sumo than with conventional, although I like the way conventional works my back. Probably work that in as an assistance move. Also, I have really worked on my hip flexibility so that I can again squat deeply and consistently. I'll post regular vids of my squats so that hopefully someone knowledgeable can lend an opinion.

[Sohan]

Blew out my shoulder on Saturday, so I moved yesterday's DL workout to today. Weighed in at 188.

Tuesday, 9-29

Abs:
2 sets of 25 crunches on bench with 35 lbs
2 sets of 15 Russian twist with 45 lbs
2 sets of ten leg raise on power tower with 20 lbs ankle weights

Light Squats:
3 x 10 x 45
1 x 8 x 135
1 x 6 x 185
1 x 5 x 225

Deadlifts:
1 x 10 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 335
1 x 5 x 350
1 x 5 x 365
1 x 5 x 400 (Over 40 PR)

Deadlifts felt stronger each set. I've been doing conventional, switched to sumo this time, and did 60 lbs more than last week. My form feels off, but I'll get it back.

I'll probably keep doing conventional because it really makes my back strong, and alternate it each week with sumo to give my knees a rest. I feel I'm good for 20-30 lbs more easy that last set, and am not too far from a 500 max. If life cooperates, I'll try a max in a couple weeks.

Video of that last set (any useful critique welcome):

[Sohan]

Shoulder is really sore. Probably no lifting today....rrrr

[Sohan]

Deadlift day. Only did some rotator cuff exercises over the past week to rehab shoulder.

Did only one set of squats at 10 x 135 on Friday before I was interrupted with a crisis between me and my wife. Not a good day.

Today is better.

Light Squats:
3 x 10 x bar
1 x 8 x 135
1 x 6 x 185
1 x 5 x 225

Deadlifts:
10 x 135
5 x 225
5 x 315
5 x 365
5 x 405
5 x 415
5 x 420 - Youtube

Deadlifts felt heavy, probably because I did 10 miles of mountainbiking yesterday with the family and was on my feet 3 hrs on Saturday selling Cub Scout popcorn with my son. Nice to hit an over-40 PR on deadlifts, although everything for me is an over-40 PR!

[McClure]

Welcome...old man (I'm only 42 )

Nice lifting. I've been back for 6 months or so, after a 5-year layoff. Good luck.

[Sohan]

Thanks, man. We old farts have to stick together.

Oh, and I've just been told that despite having done powerlifting since 1982, apparently I have the wrong genetics for deadlifting--according to this dumbass baseball coach who's son is in our Scout pack. Like I don't already know I have short arms and a long torso.

And yet after only two months of training I'm deadlifting for 5 reps this guy's lifetime best. What an idiot.

[Sohan]

First squat workout in two weeks. Been on my feet all week, so I was pleasantly surprised. Weighed in at 188.

Squats:
3 x 10 x 45
8 x 135
6 x 185
5 x 225
5 x 275
5 x 295
2 x 5 x 300

[Sohan]

Deadlifts and Light Squats (Workout done on Monday)

Squats:
3 x 10 x 45
8 x 135
6 x 185
5 x 225

Deadlifts (All sumo except last set)
10 x 135
6 x 225
5 x 315
4 x 365
5 x 405
5 x 425
5 x 405
5 x 335 (Conventional, very easy)

Everything was heavy today. Really busted a gut to get the sets at 400+. Found out why on the next day when I was sick as a dog with a bad cold and throat infection. Still feel like crap and hope I can train tomorrow after missing presses on Tuesday.

[flak]

Good work. You'll be pulling 500 in no time.

[ObsceneJester]

You really think we are going to let this fade into the mist?

That 425 looked solid. Also you let me know when you're free to train, I know I could learn quite a bit