Week 3-27-17

Superager, I term I heard on a Joe Rogan podcast this week with Rhonda Patrick. They were discussing how studies show being active and putting your mind and body under stress (weightlifting would be a good example) will benefit you as you age. I googled the term and found this article in the NY times. How to become a “Superager”

I am going to be a Grampa soon, I can’t wait. My son’s wife Caroline is pregnant and due in April. They are supposed to have a boy and naming him Elliot James Dickman. I love kids, especially mine. Seems like yesterday I was a little kid. I still feel young inside…but when I look in the mirror I always wonder who that old guy is looking back.

When I started this blog I was planning on doing it every week. But apparently that’s not realistic. I think about it but it’s one of those low priority things. Two weeks ago I traveled to Savannah to compete in the Masters National Weightlifting Championships, it was a great experience. I ended up taking first in my weight class (94kg) and my age group (M60). I didn’t really do as well as I wanted but then when ever you miss a lift in a competition it’s not what you want. I did make all my snatches 70, 74 and 78. Made my first Clean and Jerk at 93 but missed last two attempts at 98kg. Got called for a slight press out on the first attempt at 98, it definitely was I felt it and went aw shit. Rushed my 3rd attempt and the bar got out in front of me on the catch, it wasn’t even close. The original plan was to do 90, 95, 98-100. Next time I think I will stick to the plan, Freddie knows.


I lifted Monday Friday and Saturday. I started my day 2 workout Wednesday at home but after a few missed jerks decided to quit. I was tired with no energy. So took Thursday off too. Felt much better Friday. I always find it harder to train at home on the Ranch then at the gym. But I really love working outside when its nice. There are no distractions. Saturday at home went good and weather was nice. I really like this cycle my coached program for me. On Day 1 Front Squats I have been really working on keeping a full grip on the bar with elbows up, this has really helped my mobility and improved my front rack position. My lats, triceps and wrists are all wound up like a clock. Still got a ways to go to be where I want to be though. Doing OHS before the snatches really seems to help, I feel much more warmed up and ready. I feel like it helps me get lower. I also worked on Mobility on Tuesday, no sauna it was broken. Tried to get my hips back in the PJ but doesn’t look that great in the video, the 83 kg felt pretty heavy that day.

 

Day 1 (reps*sets) Warm-ups: Working weights:
FS 3*3

 

50/5, 70/4, 80/3, 87/3 93/3 93/3 93/3
C&J 2+1*3

 

50/2, 60/2,

67/2, 73/2+1

78/2+1 78/2+1 78/2+1
CDL 3*3

 

105/3 115/3 120/3 125/3
a. Db Upright Rows 10*3

b. Alternate Db Press 8*3

c. Straight Leg Sit-ups 18*3

a.

35#

 

b.

40#

 

c.

Bw

a.

45#

 

b.

50#

 

c.

Bw

a.

50#

 

b.

55#

 

c.

Bw

 

Day 2 (reps*sets) Warm-ups: Working weights:
PJ&J 2*3

 

50/3*2,

60/2, 67/2, 73/2, 78/2,

83/2 83/2 83/2
S on mats 3*3

 

30/3 40/3, 47/3 53/3 53/3 53/3
C on mats 3*3

 

40/3, 55/3 63/3 63/3 63/3
a. BOR w/bar 6*4 * 10k plate on back

b. Dips 8*3

c. Back Extensions 12*3

a.

70k

b.

Bw

c.

10k

a.

85k

b.

15k

c. a. b. c. a.

Note: Ran out of time to do accessories as gym was closing

 

Day 3 (reps*sets) Warm-ups: Working weights:
OHS w/2s pause at bottom of last rep 2*3 40/5, 55/4, 63/3 70/2 75/2 80/2
S 2*3

 

40/3*2, 50/2,

55/2, 60/2

65/2 65/2 65/2
BS 5*3

 

50/5, 80/5, 95/5 105/5 110/5 115/5
a. Bench 6*4

b. Hammer Curls 10*3

c. Side Planks 30s*3

a.

60k*10

b.

 

c.

 

a.

80k

b. c. a.

90

b. c. a.

90

Note: Did 2 rope climbs after each set of bench, no dumbells at home

 

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