Supertraining

I would prefer to keep the powerlifting training in my routine.  I  train 
with weights 4x a week in the gym.  I have arthritis in my left hip  which 
means 
no running or jumping/impact activities.  I still do full  squats, full bench 
presses, full deadlifts.
 
My training program is something like:
 
Sunday - Legs
 
1.  Squats - full squats regular 1x10, then 3 reps per set til I get  to 20 
reps = 30 reps total
 
Tuesday - Chest, Back, Rear Shoulder
 

1.  Bench Press - 1x15 135, 1x10 225, 1x8 250 (three warmup  sets)
2.  Bottom Bench Press - Starting with the weight right on the chest  on the 
power rack supports I push out to full extension.  I do these for  triples and 
maxes.  for example: 315x3, 360x1, 355x1
3.  Seated Rows - 70x25, 120x12, 240x10, 120x10
4.  One arm seated rows - 1 set of 120x8-10 each arm.

5.  Seated rear shoulder laterals - 3x10-15 reps
 
Wednesday - Legs
 
1.  Romanian Deadlifts - 3setsx5reps
2.  Regular Deadlifts - 1x5 (when maxing), 3x3 (when not maxing)
3.  Dumbbell Deadlifts cooldown - 1 set of 10 reps
4.  Leg Extensions 1x25, 3setsx10reps
 
Thursday - Shoulders, Back, Triceps, Abs
 
1.  Seated behind neck press - 1x10 bar, 1x10 95, 1x1 225 - 240  (depending 
on where my max is that day), 1x1 225, 2x1 215, 1x1 205, cool down  set of 1x10 
135
2.  Lying Tricep Extensions - 3x8-12
3.  Pulldowns/Pullups - 5 sets of 8-10 reps per set
4.  Crunches 1x20, 1x20
5.  Leg Raises 2x10
 
I do cardio on other days.
 
This is one week program - I rotate exercises so for example I won't do  flat 
barbell bench press every week; I might do dips every second week or third  
week in a month with 100 lbs. around my waist for 5 reps; then do some leverage 
 machine bench presses on another week going up to 365 and 415 for  triples.  
So it would be 2 bench workouts, 1 dip workout, and 1 leverage  machine 
workout per month - on the barbell bench workouts I also vary my  hand position 
going close grip and wide grip.  Sometimes I throw in cable  machine bench 
presses going up to 340 lbs. for triples if I feel I am  overtraining and/or 
need 
some rest.  
 
Sometimes on squat days I use a squat belt and hang the the weight from my  
waist; sometimes I do full regular squats.  It all depends on how I am  feeling 
that day and what I am training for.
 
Once in a while I do low position rack deadlifts for variety.
 
I don't know what my % of bodyfat is.  I've always focused more on how  much 
I am lifting in relation to my bodyweight.  I still need to clean up  my diet 
some.  I am eating lots of vegetables and some fruit.  And I'm  doing my best 
to stick to leaner sources of protein.
 
Edwin Freeman, Jr.
San Francisco, USA

====================
 
In a message dated 5/30/2008 12:37:03 A.M. Pacific Daylight Time,  
[EMAIL PROTECTED] writes:

Edwin,

First off, what is your percentage of bodyfat??  
Secondly, quit eating sugar(candy, cookies, ice cream)
and high starchy  carbs like white bread, white rice,
white pasta, and anything breaded or  fried and your
blood glucose will drop significantly.  Stick  with
lots and lots of vegatables, some fruits, and lean
meat sources  like fish (tuna, salmon, steelhead) and
fowl (turkey, chicken  breast).  Lean cuts of red meat
like beef and bison are ok on occasion  (but absolutely
no pork or shell fish ever!).  Eating organic  is
better mainly because of the nutrient density of the
foods.   

You can still train with high velocity movements
(plyometrics) that  can help you lose bodyfat and help
you maintain strength.

Chad  Scheitel, MA, CSCS
Minneapolis, MN


--- [EMAIL PROTECTED]  wrote:

>  
> I came to the supertraining group through  the United
> States Olympic  
> Weightlifting Team website.  
>  
> I wanted to join because I am a powerlifter in  need
> of advice.  I am 33  year 
> old; 5 feet 7 1/2  inches 235 lbs.  Last year I was
> diagnosed with  diabetes  and 
> my doctor wants me to go down to 175 lbs.  I'd like
>  to learn  how to be fit 
> and healthy but still be strong in my  powerlifting
> efforts at  175 lbs.  I have 
> a hard  time balancing cardio, nutrition, and 
> training.  If I do too  much 
> cardio my seated behind neck press, bench  press,
>  squat, deadlift go down in lbs. 
> lifted.  If I don't do any   cardio I can't lose
> weight according to my 
> doctor.   Should I consult a  sports nutritionist? 
> In my teens and  twenties I did 
> very little cardio;  just the gym workouts  forcused
> on the powerlifts and 
> supporting   exercises.  
>  
> I am just looking for training and  nutrition advice.
> 
>  
> Thank you.
>   
> Edwin Freeman, Jr. 
> San Francisco