Attention Harvey and Trevor....take a look

[McLifter]

www.elitefts.com/documents/setting_up_for_injury.htm

I know you guys are doing something that works for you. Just take some time to read this over. I think that for the sake of your bodies you may want to consider backing off somewhat and then starting another strength phase. You will be experiencing diminishing returns soon if you haven't already. Besides, its better to be healthy and strong rather than strong and injured.

McLifter

[Harv]

Brock,I think our training plan is at a much more refined level than the article in order to accommodate the training of a 41 and 61 year old.For example we do very few reps period when we bench even on warm ups.For a specific example at the contest did [raw]3 sets of 5 reps with the bar,2 sets of 3 reps with 135.Put the shirt on and took my first attempt at 160 kilos,then 181 and then 181 again.Did a total of 9 reps If you ignore the reps with the bar.Of these reps only the 181 attempts would be hard.
On the last workout before the contest did 3 sets with the bar,1 set 135x5,1 set 175x3,1set 225x1.Put the shirt on did 315 x2/335x2/355x2/375x2/385x2/395x1/415x1 missed.Once the cycle is completed we are done,no down sets nor any other heavy lifting.Did not touch with any of the shirted benches but only the miss with 415 was what I would consider hard.12 reps in a shirt shouldn't wear out anybody.Dropped about 6 lbs before the contest and as if by magic I touched with 160 kilos [354]in the contest,when I couldn't touch with 415 in the last workout.
The last pre contest workout is fairly typical of how we train and except for some light[3or 4 sets]of rear delt work.The workout is done in 1 and 3/4. Trevor likes to do doubles whereas I like to do singles.I kid Trevor about his appetite but after the workouts we generally consume a high protein meal with some type of sugar.Also have some ART work done on shoulders and lower back every second week as a preventative measure.
The nutrition plan I follow is a bit too long to describe but it too has been give some thought and Trevor with his professional training has some very specific ideas which I follow.
We may look like we are kidding on the forum,but trust me we do go into the gym to bench with a great deal of intensity.Should either of us feel something that is odd,we cut short the workout.
Did enjoy the article and have copied it and added it to my files.I do enjoy reading your workout log by the way.
Thanks
Harvmeister

[Harv]

Since I had so much fun doing the last email here is my first workout after the contest on Thursday.Did nothing before this workout.
Bench couple sets bar for 5 reps,135 for 2 sets of 5 reps and 175 for 3 reps for 1 set.
Put on shirt,the shirt is fully cranked to start so don't much care if I touch but not interested in going down the boards either.Have found that I do board presses in a completely different groove than regular full presses,IE I belly bench which is a bad habit in the IPF. Never touched any rep but got close near the end.Did 315x2/325x2/335x2/355x2 365x2/375x1
Finished with for 4 sets of seated rows with80/100/120/140 lbs for 10 reps.
Have 5 Thursday workouts to go plus a final Monday tune up so 6 workouts before the Westerns in Moose Jaw.Hope to finish last workout with 425 x 1.Basically take the first workout above and add about 10 lbs a week but keep the working sets to 6 no more no less.Hope at Westerns to open 162.5 next 182.5.Should add do raw 2 board presses on a separate day each week.That is all I do.Now have to get some squats under my belt.Thats it for my posts for now as it will be embarrassing if it doesn't come true.Harvmeister

[thebruce]

Go Man GO! All the best Harvey.