PB's Training Log

Paul Bunyan · May 5, 2005

Monday 5/2
Cardio 25 min on treadmill

Tuesday 5/3
Close grip BP
bar x 12 135 x 10 225x8 315x5 365x1 405x1
Seated Tricep extension 95x12 3 sets

Haven't done the tri extensions in years. Made my left elbow a bit sore but I think they will be good for rehab.

Wednesday 5/4
3 way delt raise 25x15 total of 45 reps for all directions
Hammer curls 35x12 40x10 45x8
Tate Press 35x30
Sit-ups 3x20 on ball.
15min cardio.

My heels are all blistered from a new pair of shoes.

Thursday 5/5
Deadlift 135x10 225x8 315x5 405x1 455x1 495x1 545x4
shrugs 275x15 365x15 315x30

Friday 5/6
stability ball sit-up 2x40
20 min on treadmill

Sunday 5/8
Ddin't train yesterday because it was just a hectic day and I promised to take the wife out for dinner.

Power Clean 135x5 185x5 210x1x10
OHP 210x5 135x8x3
Reverse curl 90x8x3

Haven't done PC's in 20yrs. So I worked on speed and technique. They weren't pretty but I was starting to get the hang of it toward the end. I should have a nice big tire by the end of the week to practice flipping. The neighbors will love that. The whole strongman training thing is new to me and I haven't quite figured out how to set up my program yet. That's it for this week!

PB

RicPhoenix · May 11, 2005

Hi Paul Bunyan,

The information on your workout is helpful especially for those wanting training information. However, your issue, based on your original post, is not your training it is your nutrition. You need a nutrition program designed to support strength and lean tissue. I find that power lifters forget that at the end of the day, your success is based on your strength to body weight ratio which means the formula favours the leaner/lighter lifter right?

If you like, send me a message with your height, weight, age...and the weight that you would like to be.

Paul Bunyan · May 12, 2005

Thanks Ric, I think I'll take you up on your offer. My physical activity level dropped off when I went from factory work to sales. I slowly gained bodyfat as time has gone on. My long term goal is to weigh 310-315 at around 12% bf. That seems to be my most efficient bodyweight for strength.

PB

RicPhoenix · May 12, 2005

Ok I will send you some estimates of the number of kilojoules you need to support that weight and decrease bodyfat. I used a ratio of 40% protein, 30% carbs and 30 % fat unless you have other ideas ?

RicPhoenix · May 12, 2005

Ok so with those ratios: 441 g of protein, 331 g of carb, and 147 g of fat is what you would need.....Its about 4500 kcal Lots of food

Paul Bunyan · May 14, 2005

This Weeks Training

Monday
Cardio 25min on treadmill
Low Pulley Rows 3 sets 10
Lat Pulldowns 3 sets 10

Tuesday
3 board press w/med grip 135x10 225x5 315x3 405x1 455x1
Partial close grip BP 225x12x3

Wednesday
25min on [email protected] 2% incline

Thursday
Box Squat 145x5 235x5 325x5 415x3 505x1 put belt on 555x1 easy but knees where sore from treadmill
Glute ham raise 3 sets 10

Friday
Overhead Press 115x5 135x5 185x3 205x2 225x1 245x1 all easy but my flexibility sucks so they gave me a mean stretch
Rear Laterals 45x10x3
Side Laterals 30x10x3
Hammer Curls 35x10 40x10 45x10
Tate press 50x10x3
Lots of ab work

PB

Paul Bunyan · May 29, 2005

New training rotation

Sorry I haven't posted much. I've switched over to a Doggcrap type of training rotation. I need more endurance for strongman and the transition hasn't been easy after so many years of powerlifting. That and I haven't done some of these exercises in 20yrs. I'll start posting the workouts this week.

PB

Halfcenturian · Apr 11, 2007

Paul Bunyan said:
Sorry I haven't posted much. I've switched over to a Doggcrap type of training rotation. I need more endurance for strongman and the transition hasn't been easy after so many years of powerlifting. That and I haven't done some of these exercises in 20yrs. I'll start posting the workouts this week.

PB

Hey don't forget about me, "sonny." I need that400 bench by fall.75 lbs to go.
No Shit PB, do you think DC is too intense for a 51 year old?
I'm thinking for pure strength, stick with Powerlifting style.