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Curd hos RPS powerlifting canada hostyle

Mission accomplished!!


The road to 550 bench press

Mission accomplished!!

This past Saturday April 1st I hit a milestone on the Bench press

550 lbs (see video Below)

Its really cool to see that I can still get stronger at 49 years old. (testosterone plays a huge role in that)

But it’s a shit ton of hard work. But the real work wasn’t in the gym. Don’t me wrong the bench season from December to April 1st where I competed twice – Once in February and again April 1st was tough.

By the end of March my body was getting pretty beat up.

I was really glad April 1st was coming:

  • The bench meet with my goal of a lifetime meet PR (personal record) of 550 was coming up.
  • It also signaled that I was about to enter the off season.


Now that the off season  is here I drop the weights below 75% of my max so my nervous system and the rest of my body can heal up.

As of April 2nd I began my “bodybuilding” and “conditioning” phase I have 6 weeks to get ready for my European cruise May 10th.

So now I’m working out every day – During the bench meet prep the last 4 weeks I was working out once per week for a total of 17-25 minutes start to finish. Focusing on explosive power and heavy weights.

Now my workouts are still 17-25 minutes but I am doing more frequency and a varied workout

Here’s what my workout looks like now

Mondays – Powerwalk 15 minutes in the am

Tuesdays – Chest Shoulders and Triceps – 30 minutes

Wednesday – Power walk 15 minutes in the am

Thursdays – Legs and back and Biceps

Friday – Power walk 15 minutes

Saturday – Chest Shoulder Triceps

Sunday – off

AS I was eluding to earlier the real “Hard” work isn’t in the gym.

It’s following a great meal plan – For the meet I was eating up (more calories) now for the body building conditioning phase I am eating down

It’s in being consistent with my supplements

It’s in getting enough rest – sleeping 6-7 hours is key for me

It’s in managing stress – The stress of Life – Family – Business it all effects our performance, our testosterone and mental outlook (happiness)

These are the real battles along the way.

The better I master and manage these, the more I will lift and increase my business and be better at Life and family.

My goal is to drop 30 pounds by May 10th going from 375 to 340 ish so I can’t do all the trekking I need/want to do in Europe.

So far I’m already down 10 lbs to 365.

Its’s also cool having a new goal to get me excited and keep me from getting stale

Then in September I will start ramping back up for the Bench press as I chase 575 on the platform for December.

Having Goals is key but doing the “Hard: things consistently is the not so secret “Secret”


Curd hos RPS powerlifting canada hostyle

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25+ Years Personal Trainer - Specialize in Men and women over 40 Bench Press Athlete Best Comp Bench CPF 534 lbs Raw Feb 2017 RPS 550 lbs Raw April 2017 Founder Hostyle Conditioning Founder Hostyle Gear Founder Hostyle Kettlebell Systems

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