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  1. #1
    Black_Spit Brah DrewDarden's Avatar
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    DrewDarden's Training

    Current Schedule
    Saturday Bench Press
    Sunday Squat
    Tuesday Military Press
    Wednesday Deadlift

    Looking at powerlifting meets this summer. Last time I competed was November 2014.
    Last edited by DrewDarden; 05-05-2021 at 10:05 AM.
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  2. #2
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 1

    Warmup with micro miniband -
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15

    Bench Press -
    45x15
    95x10
    135x8

    190x15
    221x5
    244x5
    145x30


    Really trying to work up slow over the next few months because I've had a lot of trouble with my left pec. No problems today, so that's good news.

    If things go well over the next few months, I'm considering signing up for the SPF meet in Sikeston, MO on July 17. That gives me 10-11 weeks.

    If that turns out to be too soon, there's a USPA meet an hour from my house September 18.

    They're nine weeks apart, so it's possible that if things go well, I could do both.
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  3. #3
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 1 Squat

    Squat -
    45x5
    135x5
    235x3

    268x10
    315x5
    205x12


    Pulldown Abs 50 reps
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  4. #4
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 58
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    Good to see you back in here Drew!
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  5. #5
    Black_Spit Brah DrewDarden's Avatar
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    C1W1 Deadlift 5/12

    Originally Posted by Atom1980 View Post
    Good to see you back in here Drew!
    Thanks, it’s about time I delude myself for a while into thinking I’m going to get back where I was when I was younger.

    I guess it’s all just part of getting old, but my hamstrings were still torched from the higher squat reps on Saturday. My training partner and I have been doing tons of singles and doubles for the past couple of months, not being as consistent as we should be. Half the time we would just squat, and not dead lift in a given week. So hopefully after a couple weeks of consistently squatting and deadlifting in the same week, I will be so sore all the time.

    Anyway I can barely walk right now, so even though I only deadlifted very light, I still count it as a win.

    C1W1 Deadlift

    Warmup
    -5-10 min stretching the hamstrings/groin/IT Band with a heavy band

    Deadlift
    155x3
    235x3
    275x8
    165x5
    165x5

    Abs 3x15

    I just basically did the weights that my son was doing. Once I can get into a rhythm, I can start pushing the weights up a little bit.

    I bet I could deadlift over 500 pounds right now, but as my friend Wade Johnson would say, I have no work capacity. So I’m going to try to get there.
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  6. #6
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 2

    Warmup (micro miniband) -
    Side Raise 3x12
    Hammer Curl 3x15
    Pull Apart 3x15

    Bench Press -
    45x15
    95x10
    135x8
    185x5

    205x15
    234x3 paused
    256x3 paused
    276x3
    154x30


    Hammer Curl
    44 lb. x22 reps

    Last edited by DrewDarden; 05-15-2021 at 09:02 AM.
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  7. #7
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 2 Squat

    Some days, even 135 feels heavy. Today was one of those days.

    I'm a special education teacher, and I have a week left until summer break... and I'm definitely looking forward to it. These last few weeks of the year are always the most stressful for us because this is when we do all of our testing and most of our IEP meetings.

    I keep saying it, but I really just need to put a few months together of productive training with no injuries to springboard me, and then it's off to the races.

    Warmup -
    Side Raise 3x12 (micro miniband)
    Hammer Curl 3x15 (micro miniband)
    Pull Apart 3x15 (micro miniband)

    Low back, hamstring, groin stretching 5-10 min.

    Squat -
    45x5
    135x5
    225x3
    285x5
    315x3
    135x12






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  8. #8
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 2

    Rotators 3x15 (2.5 lb plate)

    Seated Military -
    45x12
    95x8
    120x12
    145x3
    165x3
    185x3
    95x15


    Side Raise -
    44 lb x12/12

    Rear Delts -
    50 reps with micro mini band
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  9. #9
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 2 Deadlift

    Warmup
    Stretching 5 min.
    Abs 2x15

    Deadlift
    135x5
    225x3
    315x3
    405x3
    225x12



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  10. #10
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 3

    Cycle 1 Week 3 Bench Press

    Warmups -
    Pull Apart 3x15
    Pulldown Abs 3x15

    Bench Press -
    45x15
    135x8
    205x12
    275x1
    315x miss
    185x20


    DB Flyes -
    30x15
    30x15
    30x15

    Not really worried about missing 315 to be honest. I've had pec strain issues over the past year, and honestly I've been afraid to bench anything over 275 for months. I think I was just feeling it to see if I'd tear/strain the pec again. And not hurting myself is a win.
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  11. #11
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 1 Week 3 Squat

    I had a very productive squat day yesterday.

    Warmup -
    Pulldown Abs 3x15

    Squat -
    45x5
    135x5
    225x3
    315x8
    315x1 + 100 lb chain
    365x1 + 100 lb chain
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  12. #12
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 2

    Cycle 2 Plan

    -351
    -PR sets
    -FSL or SSL
    -Possible joker sets on weeks 1,3
    -Likely 7th week deload protocol
    -Training maxes (230 bench, 335 squat, 135 press, 335 deadlift)

    Cycle 2 Week 1 Bench Press

    Warmup Circuit (3 rounds)
    Pull Apart x15
    Pulldown Abs 3x15
    Slams x3

    Bench Press
    45x15
    95x10
    135x8
    185x5
    208x17 (90% AMRAP set)
    174x20 (FSL)




    CG Pulldown 3x12
    Wrist Curl 3x25
    Triceps Ext. 3x10,20,20
    Hammer Curl 1x25’ish
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  13. #13
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 2 Week 1 Squat

    531 Cycle 2 Week 3 Squat

    Warmup circuit (3 rounds)
    Pulldown abs x15
    Box jumps x3

    Jeremy Squat
    300x10
    238x2 paused
    238x2 paused
    238x2 paused

    Jeffery Squat
    238x3 (rep PR)
    188x12 (rep PR)

    Assistance -
    KB Swings

    Last edited by DrewDarden; 06-07-2021 at 06:59 AM.
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  14. #14
    Black_Spit Brah DrewDarden's Avatar
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    531 Cycle 2 Week 1

    Warmup -
    Pull Apart 3x15
    Stretching (lower body working out squat soreness) 5-10 min.

    Neutral Grip Pulldown 3x12
    DB Shrug 3x15
    Hammer Curl 3x20
    Pressdown 3x25
    Face Pull 2x30
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  15. #15
    Black_Spit Brah DrewDarden's Avatar
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    531 Cycle 2 Week 1

    Warmup (3 rounds with a micro miniband)
    Side Raise 3x12
    Front Raise 3x12
    Pull Aparts 3x15

    Seated Military
    45x10
    95x3
    123x18
    95x25



    Side Raises 3x12
    Front Raises 3x12
    Rear Delts 3x15
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  16. #16
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 2 Week 1 Deadlift

    Cycle 2 Week 1 Deadlift



    Worked up to 304x15

    Light Front Squat up to 218x1

    Abs 3x15
    Back Raise 1x15
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  17. #17
    Black_Spit Brah DrewDarden's Avatar
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    Cycle 2 Week 2 (85% Week) Bench Press

    Warmup (3 rounds with the micro miniband)
    Side Raise x12
    Hammer Curl x15
    Pull Apart x15

    Bench Press (Training max 230)
    45x15
    95x15
    135x10
    85% PR set 198x22
    FSL 151x30




    Wide Grip Pulldown
    140x10
    140x10
    140x10

    KB Shrug
    45x20
    45x20
    45x20

    Forearms (supported wrist curl/reverse wrist curl for elbow pain)
    3 lb. dumbbell x 100'ish reps

    Feeling really good right now with all of these high reps. Hopefully I can build up my ligaments/tendons so that when I try to push the numbers up a little, I won't be hurt all the time.
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