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Veteran
Posts: 153
 
Location: Portland, OR | Since joining Team Iron Horsemen 18 months ago, I have dramatically improved my technique in all three lifts. The coaching I have received from Chris Duffin, Will Rogers, and others has helped me to add over 20% to my totals. I now hold AAPF National Records in all three lifts and totals at 198 for two age groups (55-59 and 60-64). At an age when most men are losing muscle mass and tone I have continued to increase strength through intense training and improved nutrition. I will try to share my experiences from time to time on this forum for the benefit of older lifters who want to slow the aging process by getting back in the gym and learning to lift heavy weights.
Rudy Kadlub
PR's: 611, 425, 535 @198
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OG Team Member
Posts: 3267
 
Location: Sacramento | You old SOB. Glad to see you on here!
It was great training with you in Portland.
Mark Bell |
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OG Team Member
Posts: 3267
Location: Sacramento | You old SOB. Glad to see you on here!
It was great training with you in Portland.
Mark Bell |
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Veteran
Posts: 153
Location: Portland, OR | Old is just a State of Mind! |
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Veteran
Posts: 153
Location: Portland, OR | Last week was supposed to be a deload week for Team Iron Horsemen, however, Mark Bell, flew up Wednesday from Sacramento to visit our gym and get a first hand look at the Super-lift that Chris Duffin designed and built, so we couldn't help show off with some heavy lifting-both bench and squats. We had a record number of lifters in the Gym that day and Mark brought Super Training T-shirts for everyone so it looked a little bit like "Men in Black".
I worked up to 450 trying to touch and break-in my new Super Phenom, then I stood by and watched some very impressive lifts by Mark, Chris Duffin, Ben Brizendine, Will Rogers, Joaquin Diaz De Leon and Adrian Larsen!
Next we went to squats, I worked up to a PR 660 attempt which the guys wouldn't give me depth on but it felt good-I'll get it soon. The youngsters kept going. Chris had planned to attempt 1000 and Will 900, however, since we were entering our fourth hour of training they decided that perhaps the better part of valor was to save it for another day.
Mark took some video of the Super-Lift and then a few of us took him to dinner, Mark was very generous with his time and knowledge of the sport.
On Friday afternoon I was in Boise for the Boise State-UCDavis game and I ran into an old (well he's 57) friend, Ed Miller, who weighed 410 the last time I saw him 2 years ago. During that time he has lost 170 pounds by hiring a personal trainer and a nutritionist and by making the decision not to die!! He said that I was one of his inspirations. I don't know if that was BS or not but I couldn't turn him down when he said he wanted to train with me, so Saturday morning we were in Boise's beautiful new Gold's Gym. Ed's trainer is a bodybuilder which I'm sure served him well during his weight loss phase, He expressed to me that he now wanted to gain strength so I took him through a bench and squat workout. Ugh! Third day in the week of squats for me! He showed decent strength and was very coachable. I think I may have actually inspired a new powerlifter. Keep up the good work, Ed!
Back in Portland and the Iron Horsemen Gym today and guess what? Monday is our squat day! We did box squats with a safety squat bar and chains. I worked up to about 500 for a set of 3 reps and called it quits. Not my typical weak of training which included 4 squat sessions in 8 days! One thing I have learned in the last 18 months is that as a "mature athlete" you are better off not over training. So if you are one of those and took the time to read this log please understand that I am not recommending a "deload" week like I just completed. Normally we train squats on Monday, bench on Wednesdays and DL on Saturday with supplemental work and General Physical Preparedness (I've been swimming lately) training on our own.
Rudy Kadlub
Age 60 |
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Veteran
Posts: 153
Location: Portland, OR | Wednesday and it was bench day at Iron Horsemen Gym. Only four of us trained today. Gary was getting ready for his wedding and John pussed out...again.
We started with floor presses out of the Super-Lift:
5@135, 5@185, 5@225, 2 x 3@185 with 180 in chains, 1@225 w/ chains.
Seated dumbbell press:
2 x 10@50, 1 x 8@60.
Shirted lockouts:
2 x 5@425 with 2 board and foam, 1 x 3@425 with foam board. Starting to break-in the Super Phenom!
Wednesday night is the only time during the week I take Advil. After working shoulders it helps me to fall asleep.
To help my joints I take Joint and Tissue Repair by Myogenix everyday. It contains high doses of Glucosamine and MSM as well as Vitamin C. It contains an anti-inflammatory which helps the Glucosamine do its thing in the joints. I would recommend it to all "mature lifters".
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Veteran
Posts: 133
| you starting to find your groove in that new shirt rudy. Should be touching within a month now. |
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Veteran
Posts: 153
Location: Portland, OR | if I live that long  |
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Veteran
Posts: 153
Location: Portland, OR | 8:00am training session on Saturday. Pre-workout meal was oatmeal with raisins and protein shake with blueberrys. Then two scoops of Jack3d on the way to the gym.
Chris wanted us to do banded deadlifts yesterday. We used the Kilo calibrated plates which we usually reserve for meets so will spent a lot of time with a calculator trying to figure out our pulls with the bands. The bands added about 220 lbs at the top. one of the toughest lifts of the day was the very first with no plates on the bar and just the bands. Pulling from the floor really stressed my groin and glutes. After warm ups,(I rarely exceed three reps in a set) I worked up to a 2x556 PR.
Added pullups (7x5x5) and bent over rows to 6x225.
Had to rush out to get to Corvallis for the Oregon State-Stanford game. Great win for the Beavers, 38-28!
Rudy
Age 60 |
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Veteran
Posts: 153
Location: Portland, OR | Moved squats this week from Monday to today. Arrived late and Chris and Will were already at 665 on box squats. After warm ups, did box squats out of Super-Lift 3x335, 3x395 and 1x465 in briefs. Working on new stance (toes at 1 o'clock instead of 2 to get more pop out of hole, struggled with balance a bit.
Leg Press: 3x8@650.
Rudy |
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Veteran
Posts: 153
Location: Portland, OR | i wss fatigued going into today's training session because we've been moving our offices for the last three days, but felt good on warmups.
Bench day:
135x6
185x6
225x3
275x2
315x2 foam board
365 attempt foam board
Add shirt:
Still breaking in Super Phenom-4th week:
405x3 2 board and foam
425x2 foam board
435x1 thin foam
435x1 no boards, touched it for a new PR!!!!!!!!
455 attempt to increase speed, touched but dumped it. thanks Chris and Will for saving my face!
Seated DB press: 50x3x8
Sore shoulders. Where's the Advil?
Edited by rudypower55 2009-10-15 2:17 AM
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Veteran
Posts: 133
| Bench PR for you first rep you have touched in your new shirt!!!
big things on the way buddy? |
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Veteran
Posts: 153
Location: Portland, OR | Thanks for the encouragement as always. |
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OG Team Member
Posts: 3267
Location: Sacramento | Damn great work on that bench! |
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Veteran
Posts: 153
Location: Portland, OR | Thanks,Mark.
Banded dead lifts today. Stretched groin, glutes and hams well before starting 65 lb bar off floor with 210 bands x 5. Working on set up. getting hips back and shoulders behind bar. 155+bandsx3; 265+bandsx3 raw, felt good with good form. 313+bands with briefs (525)with exaggerated setup and I'm on my ass with the bar steam rolling me. Second attempt pulled on the bar on setup so not to fall backwards but I was not close enough to the bar and with the bands on you can't pull it in tight so when I extended my shoulders came forward and I pulled the erector spinae tendon in my low back which finished my pulling for the day.
Good form is everything! Think-don't rush!
GHR 100x3x12 to try to loosen it up.
Leg Press 650x8, 850x2x6.
Stick a fork in me!
Ice on back!!! |
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Veteran
Posts: 153
Location: Portland, OR | Had ART on my low back today. Piriformis, erector spinae and I-T work. amazing how tight those muscles get from Powerlifting!
I recommend therapeutic massage at least once a month for mature lifters or Active release therapy (ART) if you have a specific hot spot like i developed this week. No lifting today (squat day)while I recover. I will be back in the gym on Wednesday for bench.
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Veteran
Posts: 153
Location: Portland, OR | I take one day off to recover from an injury and Chris hurts his knee. Sympathy pains for the old guy? He's like The Hulk-his muscle will heal itself in a few days!
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Veteran
Posts: 153
Location: Portland, OR | Bench day. Back felt a lot better. Felt really good during warm ups.
135x6
185x5
225x3
275x3
315x2 off thin foam board
365x2 off thick foam board
Shirt up:
405x1 off thin foam board
435x3 off thin foam board
455x3 off thick foam board
475x2 off " " "
Getting my shirt broken in and learning how to handle it. Never even had that much weight on the bar before tonight!
Thanks for the coaching points tonight, Chris. Forcing by shoulders back and arms out on the set up gave me a much better angle to press. Really felt the groove. Will, thanks for pushing me up to get used to the heavier weights.
Floor dumbell presses:
80x2x10.
Core work at home.
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Veteran
Posts: 153
Location: Portland, OR | Saturday's are beginning to piss me off. For the second week in a row I'm leaving the gym with low back injury. This week:
GHRxBWx10 to warm up.
Romanian DLs:
135x8
245x3x6
DB Romanians with Blue band
100's x 2 x 6
On sixth rep of second set something snapped in my low back and I was down in a heap.
Left to see Dr. Schneider for an adjustment and some proteolytic enzymes.
Still tender today. I will definitely be taking my deload this week!
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Veteran
Posts: 153
Location: Portland, OR | Light work. Trying to heal my back.
10 minutes of stretching followed by
DE Bench
bar x a lot
135 x 3 x10
185 x 6
Spotting Will on squats
Leg Press
325 x 10
415 x 10
505 x 10
595 x 10
Picked up the gym.
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Veteran
Posts: 153
Location: Portland, OR | Back still tender.
Stretching.
Bench:
bar x 15
135 x 10
185 x 10
225 x 6
275 x 2
315 x 3 foam board
315 x 4 " "
315 x 5 " "
DB seated Military Press:
50 x 3 x 10
Alternate abs with blue band 3 x 30
and pull ups BW x 5 x 5 x 7
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Veteran
Posts: 153
Location: Portland, OR | Testing back for the first time since injuring it on 10/24. Squat day. Box squats with safety squat bar and 150# of chains:
Bar and chains x 6
155 x 6
205 x 6
265 x 3
315 x 3
355 x 2
That's 505 with chains. Back held up pretty well. Probably because I was so conscious of keeping it tight and my chest up so as to minimize any low back pressure.
I felt like I shouldn't go any heavier on my first day back so called it good.
Then watched a friendly box squat contest between Will and Joaquin. They really pushed each other back and forth to big pr's. Joaquin hit 705 with chains and so Will went for and got 715. Joaquin was really feeling it so he went for 735 and got it! a 70 # PR. These lifts were with the 150#'s of chains and in briefs only! Big day! Way to go guys! I'm sure Duffin wished he wasn't sick so he could have gotten in on the fun!
After spotting these two behemoths I focused on leg press to pump my quads, hams and glutes:
460 x 10
550 x 10
640 x 10
730 x 6
820 x 6
910 x 4
1000 x 2
Stretching and abs at home.
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Veteran
Posts: 153
Location: Portland, OR | On the road on bench day. Found a Gold's gym in downtown San Francisco. No gear so all raw.
Bench:
bar warmup;
135 x 12
185 x 6
225 x 6
250 x 6
275 x 3
300 x 1
DB floor presses:
80 x 10
105 x 2 x 6
Ab work.
Kind of fun to be an old guy and go into a crowded gym of pseudo body builders and throw up weights that causes everyone to gape.
LOL
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Veteran
Posts: 153
Location: Portland, OR | Good to be back in the Iron Horsemen Gym today.
Stretch and warm up.
Box squats in briefs:
Working on good form.
265 x 5
355 x 3
405 x 2
445 x 1
475 x 0
Edited by rudypower55 2009-11-10 1:08 AM
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Veteran
Posts: 153
Location: Portland, OR | Quiet night in the Gym. Just Chris and I working on bench to a more subdued Johnny Cash.
135 x 10
185 x 6
225 x 3
Shirt:
315 x 3
365 x 3
405 x 1 x4
DB shoulder press:
60 x 3 x10
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Training for the Ages
