Fiftyfit's Rehab Log

[fiftyfit]

Some Background:

I've been strength training off and on since I was 13, I'm currently 55, 6' tall, and 197 lbs. I competed in both Olympic and powerlifting during my late teens and into my 20s as a 165 lber. My best lifts during those years, as best I can remember, were 215 snatch, 270 c&j, 375 squat, 220 bench, and 525 deadlift. I competed in a few powerlifting meets in my late 40s as a 198 lber, reaching lifts of 410 squat, 265 bench, and 470 deadlift. In April of this year I decided to try another meet, and managed 340 squat, 215 bench, and 410 deadlift, all raw state records, with only two months training.

I was entered in a national meet for September, but took a bad fall while on vacation two weeks before the meet and had to withdraw. I bruised my back ribs badly, also displacing a couple ribs. It's been a slow recovery, but I was able to start training, very, very lightly, about 3 weeks ago. I've been using Mark's Advanced Novice 3x5, alternating A & B weeks, and it's been working well. I plan to stay on it as long as I make good progress, then I may try a Texas Method routine for awhile. I plan on competing again in April 2011, and hope to make a 400 squat, 250 or better bench, and 500 deadlift. I will start logging my workouts as I go with my next entry, thanks for reading.

[fiftyfit]

Yesterday I gave some background info on my training experience and a short account of the accident that derailed my planned meet in September. At the time of my accident, with about two weeks to go till my meet, I was on track for minimum lifts of 360 squat, 230 bench, and 450 deadlift, as a 55 yr old 198 lber, lifting raw.

I started back three weeks ago with Rip's Advanced Novice 3x5, taking care to start very light and progress slowly while protecting my ribs. The program suits my needs, and I've made steady progress. I know it will still be some time before I'm pain-free, but I feel very good about this routine. Yesterday was the start of my fourth week, and my w/o went as follows;
Sunday, Nov 7
Bwt-197(up from 193 three weeks ago)
Squat: 45x5, 75x5, 105x3, 135x5, 155x5, 175x5
Military press: 45x5, 65x3, 85x5, 95x5, 105x5
Chinup: Bwt x 8, 5, 3
Cable pull apart with expander set: 13 reps x 3 sets
Note: I've had surgery on both shoulders which affects my OHP, but I keep plugging away at it in hopes of improving to a respectable level. My chinups(and pullups) are still limited by the rib injury, and I started using the cable pull this year to possibly improve my bench, time will tell. I've been able to increase my squats at least 10 lbs a workout since I started back, and expect to be able to continue a similar progression with them for quite awhile yet. Feel free to comment, I train alone at home, and welcome any correspondence.

[Mark E. Hurling]

Always happy to see another old fart like myself (@60) summon the cojones to publicly display their efforts, trials, and tribulations. Show the young 'uns how it's done!

[fiftyfit]

Mark, thanks for the welcome and encouragement. I checked out your log, and see you have some good numbers goin', especially considering how busy you keep yourself with the Jujitsu. I'd like to get my press up to your level next year, but with my shoulders I can't be sure. That won't stop me from givin' it my best shot though. I had a little trouble with one shoulder today, that affected my bench a little, but I'll work it out.

Here's the way my workout went today;
Tuesday, Nov 9
Bwt-196 1/2
Front squat: 45x5, 75x3, 95x5, 115x5, 130x5
Bench press: 45x5, 75x5, 105x3, 130x5, 150x5, 170x4
Deadlift: 135x5, 165x3, 205x5
E-Z curl: 70x5, 80x3, 97x5
Note: I haven't done front squats in quite a few years, till I got on this program, but it feels great doing them again. I had a civilian friend I trained with when I was in the service over thirty years ago. He was a little older than me, but he started out as a olympic lifter, and we had some great workouts pushing each other in front squats. We were both 165 lbers at the time, and I think we had both worked up to about 280 in the front squat. Years later I worked my way up to 315, but I was a 198 lber by that time. If my "old" knees will hold up, I think I should break 300 again, sometime next year.

[fiftyfit]

Week 4 W/O 3

Thursday, Nov 11
Bwt - 196 1/2
Squat: 45x5, 75x5, 105x3, 135x5, 165x5, 185x5
Military press: 45x5, 65x5, 85x5, 95x5, 108x5
Pullup with band assist: 9, 6, and 5 reps
Cable pull: 14 reps x 3 sets
Note: This finished my fourth week back in training since my injury, and the w/o went very well. I'm expecting to be back to full strength by the end of December. I will test my lifts at that time, then setup a schedule working toward my next meet, either in March or April of 2011.

[fiftyfit]

Week 5 W/O 1

Sunday, Nov 14
Bwt - 197
Squat: 45x5, 75x3, 105x2, 135x5, 165x5, 195x5
Bench press: 45x5, 75x3, 105x2, 130x5, 150x5, 170x5
Chinup: Bwt x 8, 6, 3 reps
Cable pull: 1 spring x 20, 15, 10 reps
Note: Good w/o this morning, squats feel strong. Moved my bench grip out a little, back to my normal grip, better for my build. One of my "repaired" shoulders affects my press, and bench press every once in awhile, not much I can do about it. Overall, I'm making good, steady progress, and that's a GOOD thing!

[fiftyfit]

Week 5 W/O 2

Tuesday, Nov 16
Bwt - 198
Front squat: 45x5, 75x3, 105x5, 125x5, 140x5
Press: 45x5, 65x3, 85x5, 95x5, 112x5
Deadlift: 135x5, 165x3, 185x2, 225x5
E-Z curl: 70x5, 85x3, 100x5
Note: My workouts have fallen into place and I am progressing well on just about everything. I still have to pay extra attention to my form, as my ribs are still pretty stiff, and I'm not going to take any chances. I'm very impatient to get back to "normal", not sure if I'll have any lingering after-effects, but hope to know where I stand by the end of December.

[fiftyfit]

Week 5 W/O 3

Thursday, Nov 18
Bwt - 196
Squat: 45x5, 85x3, 115x2, 145x5, 175x5, 205x5
Bench press: 45x5, 75x3, 105x2, 135x5, 155x5, 173x5
Pullup with band assist: 10, 7, 5 reps
Note: My bwt was down a little today, need to eat more, I think I may move up to the 220 lb class for my powerlifting next year...really think it would help at my height(6'). I moved my bench grip out a little, still just 25" between my thumbs, but with the shoulder problems I've had, it feels safer. I plan to switch to the Texas Method when I get closer to my former bests, or when I start stalling too much.

[fiftyfit]

I just finished week 6 of my rehabbing work following my accident in September. It was a good week, and I made nice progress, with the exception of a little knee problem and a slight tweak in my low back. The week went as follows;

Sunday, Nov 21
Bwt-198
Squat: 45x5, 85x3, 125x2, 155x5, 185x5, 215x5
Press: 45x5, 65x3, 85x5, 100x5, 115x5
Chinup: Bwt + 10 x 6, 5, 3 reps
Note: My 115 press equaled the most I had done all year prior to my injury. I'd like to improve to 135x5 by the end of December.

Tuesday, Nov 23
Bwt-196.5
Front squat: 45x5, 75x3, 105x3, 135x3, 155x3
Bench press: 45x5, 80x3, 115x2, 135x5, 155x5, 176x5
Deadlift: 135x5, 185x3, 235x5
E-Z curl: 70x5, 85x3, 95x3, 105x3
Note: I had a little pain in my low back today, I'll be seeing the chiropractor tomorrow.

Thursday, Nov 25
Bwt-197.5
Squat: 45x5, 95x3, 135x2, 165x5, 195x5, 225x5 my knee gave me some trouble on this last set.
Press: 45x5, 65x3, 85x2, 95x5, 105x5, 118x5 new PR for 5 reps for the year.
Pullup with light band assist: 7, 5, 4 reps. I switched to a lighter band for pullups today.

[fiftyfit]

I think I strained a ligament in my knee at my last workout (have had trouble off and on in the past with this knee), so I won't be squatting this week. Here's today's w/o;

Sunday, Nov 28
Bwt-198
Bench press: 45x5, 85x3, 115x2, 135x5, 155x5, 179x5 (progressing nicely with 3 lb jumps)
Chinup: bwt + 11.25 lbs x 6, 5, 4 reps
Dips: Bwt x 10 x 3 sets (threw these in as auxiliary work for my bench)
Note: I'll probably do the dips on Monday and Friday regularly, but add weight and drop reps from here on out, hopefully they will help both my bench and press.

[fiftyfit]

Tuesday, Nov 30
Bwt-198
Press: 45x5, 65x3, 85x2, 95x5, 105x5, 121x4
Deadlift: 135x5, 175x3, 205x2, 245x5
E-Z curl: 70x5, 85x3, 95x3, 108x3
Note: My press is increasing up to weights I haven't used since I was in my thirties. Still not very respectable in my eyes, but I am progressing, and that's the name of the game. I seriously think I have a good chance of hitting some lifetime PRs next year, at the age of 56. I just may have to get my knee repaired before then, HAHA

[Mark E. Hurling]

. . .but I am progressing, and that's the name of the game.

Absolutely right. As for hitting lifetime PR's at 56, Hell yes you can! Persistence got me to 190+ in the overhead press at my age. Just be patient and don't try to rush too much. Right now I'm re-learning the need for that lack of speed sometimes in aa more segmented approache to reaching new goals.

[fiftyfit]

Absolutely right. As for hitting lifetime PR's at 56, Hell yes you can! Persistence got me to 190+ in the overhead press at my age. Just be patient and don't try to rush too much. Right now I'm re-learning the need for that lack of speed sometimes in aa more segmented approache to reaching new goals.

Thanks for that pep talk, Mark. As long as my injured ribs heal cleanly, I feel 2011 will be a banner year for my lifting. I have been cautious during this rebuilding process, and will do my best to be patient, but positive. That said, here's today's workout;

Thursday, Dec 2
Bwt-199
Bench press: 45x5, 85x3, 115x2, 135x5, 155x5, 182x4 (I thought 5th rep was questionable, so didn't push it since I train alone, and don't have a power rack right now).
Pullup: Bwt x 8, 6, 5 reps
Dips: Bwt + 20 lbs x 8, 8, 7 reps
Note: I had a good pause on all my reps with 182 in the bench press. I hope to start squatting again this Sunday. My knee is feeling better, but I plan to reset my squat weight a little to be sure.

[fiftyfit]

Sunday, Dec 5
Bwt-199
Squat: 45x5, 75x3, 105x2, 135x5, 165x5(didn't do another set, strained knee still a little tender)
Press: 45x5, 65x3, 85x2, 95x5, 105x5, 121x5(good set, and the most I've done for 5 reps in years)
Chinup: Bwt + 12 1/2 lbs x 7, 5, 4 reps
Note: I iced my knee and took some Ibuprofen after today's w/o, hope it helps, I'd like to get my squats moving again.

[fiftyfit]

I think I've been fighting a cold for the past couple days, and as a result today's w/o was very tough. I probably should have skipped it, but I did what I could, after finishing work and snowblowing the driveway and a path to my gym. Good ol' upstate NY weather!

Tuesday, Dec 7
Bwt-198
Bench press: 45x5, 85x3, 115x2, 135x5, 155x5, 182x4(this set was very hard)
Deadlift: 135x5, 175x3, 215x2, 255x5(another tough set, but I held my form well)
Note: I was really wiped out for the rest of the evening, head was all stuffed up, and I just felt like shit. Took cold medicine and extra vitamin C, and tried to get some rest.

[fiftyfit]

I'm just getting over a viral infection which has kept me out of work for the past five days. I also slipped on a patch of ice this morning and jammed the knee that's been giving me problems the last couple weeks. Despite this, I DID w/o this morning, just reset a couple weights and watched my form;

Sunday, Dec 12
Bwt-197 1/2
Squat: 45x5, 75x3, 105x2, 135x5, 165x5, 185x5
Press: 45x5, 60x3, 75x2, 85x5, 95x5, 108x5
Chinup: Bwt + 13 1/2 lbs x 7, 5, 3 reps

[fiftyfit]

Still not quite over this virus, but I had a good w/o today...kept things relatively light til I'm feeling better.

Tuesday, Dec 14
Bwt-198
Squat: 45x5, 85x3, 115x2, 135x1, 150x5x2
Bench press: 45x5, 75x3, 105x2, 135x5, 150x5, 165x5
Deadlift: 135x5, 185x3, 225x2, 265x5
E-Z curl: 70x5, 85x3, 95x3, 105x3
Note: My knee is still pretty sore, but I was able to squat alright. I used my TK knee sleeves for squats. My injured ribs are still improving, and aren't affecting my workouts adversely. I felt pretty good after this session.

[fiftyfit]

I worked out much later than usual today, but I'm starting to feel better and had another good workout.

Thursday, Dec 16
Bwt-198 1/2
Squat: 45x5, 85x3, 125x2, 155x5, 175x5, 195x5
Press: 45x5, 65x3, 85x2, 95x5, 105x5, 113x5
Pullup: Bwt x 8, 6, 6 reps
Note: I was up early snowblowing my driveway, and had a busy day at work due to the weather. I'm a home health aide, traveling to people's homes to assist them, and all the snow we had put me behind schedule.

[fiftyfit]

Sunday, Dec 19
Bwt-197

Squat: 45x5, 85x3, 125x2, 155x5, 180x5, 205x5
Bench press: 45x5, 75x3, 105x2, 135x5, 155x5, 170x5
Chinup: Bwt + 15 lbs x 6, 4 reps
Dips: Bwt + 30 lbs x 7 reps
Note: Decent w/o, had to cut it a little short so we could get together with family before Christmas.

[fiftyfit]

I decided I'm going to layoff squats till the new year, and give my knee a chance to heal.

Tuesday, Dec 21
Bwt-197 1/2
Press: 45x5, 65x3, 85x2, 95x5, 105x5, 116x5
Deadlift: 135x5, 185x3, 235x2, 275x5
E-Z curl: 70x5, 85x3, 95x3, 110x2(just missed 3rd rep)

[fiftyfit]

Short workout tonight since I'm not squatting.

Thursday, Dec 23
Bwt-198 1/2
Bench press: 45x5, 75x3, 105x2, 135x5, 155x5, 175x5
Pullup: Bwt x 8, 7, 6 reps
Note: My last rep in the bench with 175 was tough. I'll be microloading again starting next week.

[fiftyfit]

I ran into problems with my training today, mainly because I ate too many Christmas goodies yesterday. I paid for it this morning when I woke up at 6am with a upset stomach. After spending quite awhile in the bathroom, I managed to get back to sleep for a couple more hours. I worked out around 11am, with just a few lingering reminders of my "over-indulgence" on Christmas day. I did feel that it affected my presses a bit, but the rest of the workout wasn't bad.

Sunday, Dec 26
Bwt-197
Press: 45x5, 65x3, 85x2, 95x5, 105x5, 118x3
Chinup: Bwt + 17 1/2 lbs x 7, 5, 4 reps
Dips: Bwt x 17, 12 reps
Note: My knee doesn't really seem to be improving, I'll probably make an appointment to get it checked this week.

[fiftyfit]

Wednesday, Dec 29
Bwt-197 1/2
Bench press: 45x5, 75x3, 105x2, 135x5, 155x5, 178x5(this went easier than my last bench w/o)
Deadlift: 135x5, 185x3, 235x2, 285x5
E-Z curl: 70x5, 85x3, 95x3, 110x4(these felt good, so I did a extra rep)
Note: Just when I begin to think my knee is improving, it starts to really ache again. I think I aggravated it with the deadlifts.

[fiftyfit]

I worked out today with my girlfriend's son. He just turned 34 and I'll be 56 next week. We're both 6' tall, he weighs about 185, while I'm 197. He's been using my gym for the last 5-6 months, and I've offered to help set up his training, but he says he doesn't do well with "structure". He's like many younger guys who are more interested in increasing their bench press, and not much else. Unfortunately, his bench hasn't improved much on his own, but I'll keep working on him. I told him I wanted to test my max press for a single, and he agreed to try also. The press is the one exercise we're very close in, though I've had numerous shoulder surgeries, and I think he has more favorable leverage than I do. Nonetheless, it gives me incentive to push my own workouts to try to keep my "slim" edge as long as I can.

Friday, Dec 31
Bwt-197 1/2
Press: 45x5, 75x3, 105x1, 120x1, 135x1, 140x1(slow, but good PR. My girlfriend's son did 135, but had to kick-start it)
Pullups: Bwt x 9, 8, 6 reps(Girlfriend's son did 7, 6, 5 reps)
We finished up with some light rotator cuff work for three sets of fifteen reps.
Note: Next Monday I'm having my problem knee x-rayed, hopefully they'll be able to fix it so I can get back to squatting soon. I'd like to wish everyone a Happy New Year, and a very good 2011!

[fiftyfit]

Sunday, Jan 2, 2011
Bwt-198
I'm hurting today, my knee is in rough shape. I hope to get some promising news from the Dr tomorrow, after my X-rays. Did what I could today.
Bench press: 45x5, 75x3, 105x2, 140x5, 160x5, 180x5
BB row: 95x5, 115x5, 135x5, 155x5(haven't done these for awhile, so didn't push them)

[fiftyfit]

Well, I've had a bad week, as far as injuries go. I had X-rays on my knee but don't know the results yet. My Dr thinks I have tendonitis, and prescribed Hydrocodone and Ibuprofen, and suggested I wear my knee sleeve while working to give the knee some support, and a chance to heal. Unfortunately, while working out yesterday, I strained the cartilage in my ribs deadlifting, now I'm out of work till sometime next week. While pulling my second rep with 295, I felt a pop at the bottom of my ribcage, and that was that! I saw a different Dr today, and he seems to think that due to my accident last September, I may continue to have occasional problems with my ribs. If that turns out to be the case, I'll have to seriously consider a career change, and modifications to my training. I'll be 56 on Friday, and I guess I'll have to rethink my goals for the year. Following is my last workout;

Tuesday, Jan 4
Bwt-198
Press: 45x5, 65x3, 85x2, 110x5x3
Deadlift:135x5, 185x3, 235x2, 295x2(and then the POP)
E-Z curl: 70x5, 85x3, 95x3, 112x3

[ColoWayno]

Ouch. This sucks. What do you do for a living?

[fiftyfit]

Ouch. This sucks. What do you do for a living?

I'm a certified home health aide, working with patients after they return home from the hospital, or rehab. I work with mostly elderly men, and the job can be pretty physical. I also had a couple private patients before my accident, but have not been able to pick them back up.

[fiftyfit]

Tuesday, Jan 11
Bwt-196
I have another Dr's appt tomorrow, following the re-injury of my ribs last week. I did no training at all for six days, then yesterday got coaxed into trying some bench presses(carefully) by my girlfriend's son. I made sure my form was tight and worked up to 160x5x3 with no apparent problems. My girlfriend's son managed 150x5x3. His last set was tough, but he got all 5 reps on his own. I worked with him on his squat. He's been doing them sporadically on his own, but was surprised when I told him his depth was a few inches too high. After coaxing him down to the proper depth, and giving him a couple tips on his technique, he finished up with 145x5x3. This morning, he told me his legs were sore, which didn't surprise me. I'm still not squatting, after being diagnosed with tendonitis in my left knee. I'm scheduled to start physical therapy for it in two weeks, I wish it were sooner, I really miss my squatting.

[fiftyfit]

My Dr's appt was cancelled today, my Dr was out sick. We also had some pretty nasty winter weather today, so it's just as well I didn't go. I was able to do a brief w/o without aggravating my ribs, results were;
Wednesday, Jan 12
Bwt-197
Press: 45x5x2, 65x3, 85x2, 105x5x3
E-Z curl: 70x5, 85x3, 95x3, 105x3, 114x3(last set was tough, but good)

[fiftyfit]

Friday, Jan 14
Bwt-197 1/2
I worked out with my girlfriend's 34yo son, Spencer, today. My ribs are feeling better, but I still have to be careful. My doctor and chiropractor both seem to think I have a condition called costochondritis, which is basically, inflammation of the rib cartilage, resulting from my fall last September. The condition can be aggravated in various ways, from something as simple as a sneeze, to straining to lift something in a particular position. I don't know the long-term prognosis yet, but I should be getting more X-rays soon for further evaluation. So far, I've been able to press, bench press, and curl without problems, and I did some bodyweight pullups today, but they might have caused a little more strain than I should risk. Anyway, here's what we did today;
Bench press:45x5, 75x5, 105x3, 135x2, 165x5x3(Spencer just worked up to 155x5x3, a good result for him)
Pullup: Bwt x 8, 6, 6 reps(Spencer made 6, 6, and 4 reps)
That was it for me, but Spencer also did 3 sets of E-Z curls, 85x5, 99x3x2 sets

[fiftyfit]

Monday, Jan 17
Bwt-197 1/2
Press: 45x5, 65x5, 80x3, 95x2, 110x5x3
Chinup: Bwt + 15lbs x 6, 3, 3 reps
Dips: Bwt x 12, 10, 9 reps
Note: My gym is in a 10x14 shed in my backyard, which I heat with a propane heater during the winter. It was a cold one today, only 16 degrees F when I went out to start the heater. 45 minutes later when I began my workout, the temp was up to 60, which works well for me. I was cautious with my chins and dips due to straining my ribs the week before last, fortunately, no problems.

[fiftyfit]

Wednesday, Jan 19
Bwt-198
Bench Press: 45x5, 75x5, 105x3, 135x2, 170x5x3
I had to split up my w/o due to a meeting with my Dr to discuss my ribs. Despite the fact I continue to train as best I'm able to, he feels I'll probably have to give up my homecare job and find a new occupation. I finished my w/o later with my girlfriend's son, Spencer.
E-Z curl: 70x5, 85x3, 95x3, 105x3, 116x3 PR
Deadlift: 135x5, 175x3, 205x2, 235x5(I did these VERY CAREFULLY, concentrating on staying tight)

[fiftyfit]

Friday, Jan 21
Bwt-196 1/2
Press: 45x5, 65x5, 80x3, 95x2, 113x5, 113x5, 113x7
Pullup: Bwt + 5lbs x 7, 6, 5 reps
Dips: Bwt + 20lbs x 10, 9, 7 reps
Note: My bodyweight dropped a couple pounds, haven't been eating enough lately, but my w/o was still pretty good.

[fiftyfit]

Monday, Jan 24
Bwt-197 1/2
The weather in upstate NY was brutally cold today, -11 degrees F when I got up this morning. I turned the heater on in my gym at 1 pm...temp inside my gym at that time was only 10 degrees F. My girlfriend's son, Spencer, showed up at 2 pm to w/o with me, temp was up to 52 in the gym by that time...we started anyway. Spencer had played basketball for three hours before coming over...he found out that didn't really help his lifting! He was insistent on trying 160 lbs for his bench press worksets. He managed a hard 4 reps on his first set, we dropped the weight to 155, and he managed 2 sets of 4 reps with that weight. My own w/o went pretty well despite the cold;
Bench press: 45x5, 75x5, 105x3, 140x2, 175x5, 175x5, 175x6
Chinup: Bwt x 10, 6 reps
Dips: Bwt x 15, 10 reps
Note: Tomorrow I have my first PT session on my bad knee, really hope it helps, I want to get back to squatting!

[fiftyfit]

Wednesday, Jan 26
Bwt-196
Press: 45x5, 65x5, 80x3, 100x2, 116x5, 116x5, 116x6(My sometime training partner, Spencer, did 110x5x3)
Deadlift: 135x5, 185x3, 225x2, 245x6
E-Z curl: 80x5, 94x3, 104x3, 118x3 PR
Note: My first PT session on my knee didn't go as well as I'd hoped. My knee has been aching even more, since the therapist finished with me yesterday. She said they may try a topical steroid on the area to help reduce the inflammation. Geez, between the knee and my ribs, I'm fighting a uphill battle. If I didn't know any better, I might even be inclined to blame it on "age"...NOT!!!

[fiftyfit]

Yesterday's W/O

Fri, Jan 28
Bwt-197.5
Bench press: 178x5x3 (training partner, Spencer, did 158x4 and 155x4x2)
Pullup: Bwt + 10 lbs x 6, 5, 4 reps ( Spencer did Bwt x 7, 5, 3 reps)
Note: I'm continuing to progress slowly, but my girlfriend's son, Spencer, is losing ground and not happy. I told him he needs to eat better and try to get more rest. I'm pretty sure he's just burning the candle at both ends, as many single guys his age tend to do. Two weeks ago he was only 10 lbs behind me in the bench, I know I can help him improve, if he'll let me. Finished my 2nd PT session for my knee...I feel it may be starting to improve, ever-so-slightly, so good news there.

[fiftyfit]

Mon, Jan 31
Bwt-198.5
Press: 45x5, 65x5, 85x3, 100x2, 118x5x2, 118x6 (Spencer, my w/o partner, made 115x5x2, 115x3)
Chinup: Bwt + 17.5 lbs x 6, 5 reps
Dips: Bwt + 25 lbs x 9, 7 reps

[fiftyfit]

I had to skip Wednesday's w/o this week as I was feeling sick, so today my training partner and I tested our bench press to see where we were. I did well despite dropping a couple pounds following my "sick" day, but my partner continues to lose ground. Also, up till today I've been using a light resistance band to aid my pullups, as I had a tough time with them when I started doing them a couple months ago. I'm happy to say the band helped, and they also went well today, without aid of the band;

Friday, Feb 4
Bwt-196
Bench press: 45x5, 85x3, 125x2, 165x1, 190x1, 205x1, 210x1(all good, and just 5 lbs under my best from a year ago)
Pullups: Bwt x 8, 7, 4 reps
Dips: Bwt x 18*PR, 11 reps

[fiftyfit]

I wasn't expecting much today, my sore knee had gotten worse over the weekend, and I was feeling a little down. I worked out with my girlfriend's son, Spencer, and he did better, which motivated me, I guess.

Monday, Feb 7
Bwt-196
Press: 45x5, 65x5, 85x3, 100x2, 120x5x3*PR (Spencer made 115x5, 5, 6 for his work sets, a PR for him)
Chinup: Bwt + 20 lbs x 5 x 3 sets
Pressdown: Heavy band x 10 x 2 sets(we did these for assistance work, hoping it might aid Spencer with his bench)

[fiftyfit]

Wed, Feb 9
Bwt-197
Bench press: 45x5, 85x5, 120x3, 150x2, 180x5x3PR (Spencer made 158x5, 4, 4)
Deadlift: 135x5, 185x3, 225x5
E-Z curl: 80x5, 94x3, 104x3, 120x2PR

[fiftyfit]

I had to skip Friday's w/o due to back pain and a visit to the chiropractor. Also, the physical therapy I've been undergoing for my knee problem doesn't seem to be helping, as I was in extreme pain most of last night. I wore one of my TK knee sleeves most of yesterday and today, but also took a hydrocodone last night and again this morning. I'm supposed to have the knee re-evaluated next week, hope they can come up with a better treatment plan. I was able to w/o with my training partner today, and it went pretty well for both of us;
Monday, Feb 14
Bwt-197
Bench press: 45x5, 85x5, 115x3, 145x2, 182x5, 5, 4 (Spencer made 158x5x3, PR for him)
Chinup: Bwt x 10, 6 reps
Dips: Bwt + 30lbs x 10, 6 reps (Spencer did bwt x 11, 7 reps @ a weight of about 185)

[fiftyfit]

Wed, Feb 16
Bwt-198 1/2 (I weighed myself late in the afternoon, prior to w/o. Normally weigh myself first thing in the morning and w/o before noon)
Press: 45x5, 65x5, 85x3, 105x2, 122x5x3 PR
Deadlift: 135x5, 185x3, 215x2, 245x5 (I'm still leery of my deadlifts, due to my rib condition. I perform them VERY CAREFULLY)
E-Z curl: 80x5, 94x3, 104x3, 120x3 PR
Note: I didn't hear from my training partner today, so I worked out alone around 4:30pm as I had an appointment earlier. The w/o went very well, though, and I continue to improve, so all is good!

[fiftyfit]

Fri, Feb 18
Bwt-196
Bench press: 45x5, 75x5, 115x3, 145x2, 183x5x3*PR (training partner made 160x5, 4, 4 reps, a PR for him)
Pullups: Bwt + 5lbs x 5, 5, 4 reps
Dips: Bwt x 19*PR, 13, 8 reps
Note: Another good w/o. Spencer, my training partner is fairly new to squats and, unfortunately, doesn't do them regularly. He did 150x5x3 today. I'm still unable to squat and my physical therapy was cancelled, as it wasn't helping, and I'm waiting to see an orthopedic specialist about the knee problem.

[fiftyfit]

I just finished a pretty good w/o, and I'm feelin' pleased. It's cold here in Syracuse today, only about 15 degrees, and it took about a hour to get my gym up to operating temperature. I had to w/o alone today, but I was ready and gave 'er hell!
Bwt-197 1/2
Press: 45x5, 65x5, 85x3, 105x2, 125x5x3*( a 3lb present-day PR)
Chinup: Bwt + 25lbs x 5, 4 reps
Dips: Bwt + 50lbs x 5, 6 reps ( these were close to a present-day PR, can't rightly remember at my age, LOL)

[fiftyfit]

Wed, Feb 23
Bwt-197 1/2
Bench press: 45x5, 85x5, 125x3, 155x2, 186x4, 185x4x2 (I'll have to stick to 2lb increases, or less)
Deadlift: 135x5, 185x3, 215x2, 255x6
E-Z curl: 80x5, 99x3, 109x3, 122x3 PR (my last rep was a little uneven, but I made it)
Note: My training partner, Spencer has lost a little more ground, but he was sick last week and lost a few pounds. He could only manage 160x4, 155x3x2 in the BP today, and he deadlifted 235x5. He's getting pretty discouraged with his bench press, but I know he's not eating well enough, or getting the rest he needs to recover. He's also got a new (young) girlfriend who's wearin' him out. Oh well, he's still (relatively) young, and he's just not ready to take my advice seriously yet.

[fiftyfit]

Fri, Feb 25
Bwt-197
Press: 45x5, 65x5, 85x3, 105x2, 127x5, 4, 4 PR (Spencer made 120x5, 5, 4 PR)
Pullup: Bwt x 7, 6, 5 reps
Dips: Bwt x 17, 13, 10 reps
Note: I had to get fitted for a knee brace through the VA today for that bad knee. I've got a followup scheduled for next week, and hope to see a orthopedic Dr soon after and see if they can finally figure out the cause. I was hoping to be squatting again by March so I could get ready for a power meet on April 30, but if I do compete, it'll probably be for the bench press and power curl only.

[fiftyfit]

I haven't posted in over a week. The fact is, I've decided to take a slight detour from the program my partner and I were doing, in order to boost his bench a little. We're running the Smolov Jr bench program for 4 weeks, to see if it might get him past the barrier he's been stuck at for the past month. Just google Smolov Jr bench to find more details of the program. Here's the way our first week went...I based our percentages off conservative max singles of 175 for Spencer, and 215 for myself. We used appropriate warmups based on SS guidelines;

Mon, Feb 28
Bwt-196 1/2
Bench press: 125x6x6 sets(Spencer) 150x6x6 sets(myself)
Chinup: Bwt x 8, 5, 4 reps(Spencer) Bwt x 10, 6, 4 reps(myself)
Alternate DB front raise: 12x10x3

Wed, Mar 2
Bwt-197
Bench press: 133x5x7 sets(Spencer) 161x5x7 sets(myself)
Deadlift: 245x5(Spencer) 265x7(myself)
Alternate hammer curl: 25x8x3 sets

Fri, Mar 4
Bwt-197
Bench press: 140x4x8 sets(Spencer) 170x4x8 sets(myself)
Squat(Spencer): 160x5x2 sets(he played basketball before our w/o, not a good idea)
Pullup: Bwt x 8, 4, 4 reps(Spencer) Bwt + 6lbs x 6, 5, 5 reps(myself)
Note: My low back has been out of whack for the last couple days, and following this w/o, and continuing through the weekend, it just got worse. I won't be able to see my chiropractor till Tuesday, the 8th, so I'm hurtin' for the time bein'.

[fiftyfit]

After logging the past week's workouts, my training partner(and girlfriend's son), Spencer, came over for our Monday workout. Despite the fact my low back was pretty messed up, not to mention very tender, I agreed to at least try to bench with him. It was tough getting on and back off the bench, and I had to bench on my toes so I could keep my low back flat on the bench, but I made it through and we both did alright;
Bench press: 148x3x10 sets(Spencer) 178x3x10 sets(myself)
Spencer's benching technique seems to be improving with the increased volume of this particular program. Following the benches, Spencer finished up with 3 sets of chinups and 4 sets of E-Z curls, or as he calls it "curls for the girls." As for me, the benches were it for the day, tomorrow it's off to see the chiropractor!

[Mark E. Hurling]

Benching with low back woes. Man, can I relate to this. The transition from vertical to horizontal and vice versa can be really unpleasant. Good luck at the chiro.

[fiftyfit]

Well my visit to the chiro yesterday didn't go as well as I'd hoped. First, he said I was a wreck and asked me what I did. Then, the treatment was absolute torture...I can't remember it ever hurting so much! I took the rest of the day REAL SLOW, hobbling around like a, what's that word again, oh yeah, a GEEZER! This morning I was still very tender when I got up. I had a good breakfast, turned the heater on in my gym, and waited for my training partner. He showed up about 8:30, and we got to it. I used a small platform under my feet while benching, so I could keep my back flat, unfortunately it prevented me getting my feet solidly under me. Spencer also had to help me up off the bench following most of my sets. Here's the rundown;
Bench press: Myself-45x5, 75x5, 105x3, 133x2, 163x6x6 Spencer:45x5, 75x5, 105x3, 133x6x6
Alternate DB front raise: 15x10x3
Deadlift (Spencer ONLY): 135x5, 185x3, 225x2, 255x5 PR
Note: It's late in the evening as I write this, and my back has loosened up considerably as the day went on, but I know I'll have to see the chiro again on Friday. Oh, I also had MRIs on my neck and back yesterday, related to last year's accident. I hope to have the results in the next couple days.

[Mark E. Hurling]

Some of the more unusual conversations I have ever had take place with my chiro. My woes are usually the result of graeco-roman (is that really a good term when talking about a Japanese art?) shocks and torques from jujitsu. She has me describe what might have happened and then listens with a look of fascination mingled with horror as I describe some of the pretzel-like contortions or slams that brought on my latest visit. I sometimes think it's almost like porn for her. Something she is attracted to and repulsed by at the same time.

[fiftyfit]

Mark, thanks for giving me a good laugh, I really needed it, and I can certainly relate. I started out in my mid-20s with my current chiro's dad taking care of me. After awhile he gave up asking what I had done to myself, as well as trying to convince me to give up squatting and deadlifting. He treated me for close to twenty years, and then his boys(3, all chiro's) took over the duties, and they learned quickly, that I'm gonna do whatever I'm able to do, to keep whatever strength I can, for as long as I possibly can, hopefully short of crippling myself permanently!
Some of the more unusual conversations I have ever had take place with my chiro. She has me describe what might have happened and then listens with a look of fascination mingled with horror as I describe some of the pretzel-like contortions or slams that brought on my latest visit. I sometimes think it's almost like porn for her. Something she is attracted to and repulsed by at the same time.

[Mark E. Hurling]

Glad you liked it. Your account of the sons taking over the practice was great and touching at the same time. Good luck keeping the blocks stacked in reasonable order, and good lifting.

[fiftyfit]

Today was full of confusion for me, especially with regard to options for continuing my training progression. I got the results of my MRIs, and they were significant and disturbing. I have two disc protrusions, one in my neck, and the other in the thoracic spine, at the level where I took the impact of my fall last September. There were other problems pointed out that I can't exactly recall, but they all seem to have resulted from my fall. My chiro says these findings will definitely aid my personal injury case, but my long-term prognosis is still unclear. I do believe my powerlifting days are done, though I may be able to compete in bench only meets. I just hope I'm able to train well enough to maintain a fair degree of strength and fitness.

I did workout today, alone because my training partner was sick. As I mentioned before, I'm trying a 4 week cycle of Smolov Jr for bench, and today was the end of week 2. I worked up to 171x5x7 sets. Then I finished with hammer curls-30x8x3

[Mark E. Hurling]

I am so sorry to read this. Is it possible that some rehab involving back extensions under load could help? Maybe too early to tell, but I can attest to how much a 45 degree such apparatus while holding the plates in a mummy-like cross-armed position helped me. Of course I never had an injury as traumatic as yours. Good luck for a positive prognosis. Just remember no matter how much you might want to excel, you still have to live in your body for the duration.

[fiftyfit]

I missed logging our training this week...I'm having a tough time even making myself do what I'm able to handle. Talked to my Dr yesterday, she suggested PT for my neck, along with possible home traction. Yikes, I don't even like the sounds of that! I have been having pretty regular headaches, along with occasional twinges of pain in my neck and a couple episodes of slight numbness in one arm and hand during the night. When she heard about the numbness, she said she'd setup a nerve conduction test...anyone familiar with those? I had a patient who's had them done, but I don't know anything about them myself.

My low back still hasn't straightened out yet either, so I'm just trying to plug along doing bench presses, pullups, and hammer curls right now. I hurt somewhere most of the time, though I've managed to keep the Hydrocodone down to one a day, along with Ibuprofen, and the occasional Excedrin for my headaches. I'm lucky I've got a good woman to concentrate on, or I might go nuts!

Now, enough of that, here's our last two workouts...the Smolov Jr bench routine does seem to be helping, only 4 more workouts on till we test the end results;
Mon, Mar 14
Bwt-199
BP: 45x5, 75x5, 105x3, 140x2, 178x4x8 sets Spencer: 125x2, 148x4x8 sets
Chinup: Bwt+26lbs x 4(sore inner elbow, quit there)
Alternate hammer curl: 35x8x2 sets

Wed, Mar 16
Bwt-200
BP: 45x5, 75x5, 105x3, 145x2, 186x3x10 sets Spencer: 130x2, 156x3x10 sets
Pullup: Bwt+7lbs x 6, 5, 4 reps Spencer: Bwt(180) x 8, 4, 3 reps

[fiftyfit]

I'm behind in logging our workouts again this week, but overall we had a really good week. We've been following a Smolov Jr bench cycle for the last four weeks, and have gone up steadily each week. Tomorrow is our last workout of the cycle, then next week we'll test our max. Following are our last three workouts;

Fri, Mar 18
Bwt-200
BP: 45x5, 75x5, 105x3, 135x2, 171x6x6 Spencer: 125x2, 141x6x6
Hammer curl: 35x10x3 Spencer: 35x8x3

Mon, Mar 21
Bwt-200
BP: 45x5, 75x5, 105x3, 145x2, 179x5x7 Spencer: 149x5x7
SQ(Spencer): 45x5, 85x5, 115x3, 135x2, 160x5x3
Pullup: Bwt x 9, 7, 5 reps Spencer: Bwt x 8, 7, 4 reps

Wed, Mar 23
Bwt-199
BP: 45x5, 85x5, 125x3, 150x2, 186x4x8 Spencer: 156x4x8
DB laterals: 15x10x3
Hammer curl: 37 1/2 x8x3
Note: Tomorrow Spencer is scheduled to take 164x3x10 sets in the BP, and I'm taking 194x3x10 sets...wish us luck!

[fiftyfit]

We finished our 4-week Smolov Jr bench press experiment yesterday. It seemed to go very well and we stayed on schedule as far as poundages. Next week we'll cycle down to a max single over a couple workouts, and see what kind of actual progress we made. My best single so far this year was 210 on Feb 4 at a bwt of 196. Spencer did 175 the same day while weighing about 180. Here's how the last Smolov w/o went yesterday;
BP: 45x5, 85x5, 125x3, 160x2, 194x3x10 sets(myself) Spencer: 164x3x10 sets
Pullup: Bwt + 8lbs x 5, 5, 4 reps Spencer: Bwt x 6, 5, 5 reps

[fiftyfit]

We took a little change-of-pace workout today after finishing our 4-week Smolov cycle. Also, I had a MRI on the knee that's been bothering me for so long, and should have the results by Wednesday.
Bwt-198
Press: 45x5, 65x5, 85x4, 105x3, 120x2, 135x1(first time we've done presses in over a month, felt alright)
Bent row: 115x5, 130x5, 145x5, 160x5(did these just because I didn't feel like doing pullups today)
Hammer curl: 37 1/2 x 8 x 3

[fiftyfit]

I decided to take a tapering w/o on the bench press on Wednesday, and will go for a max next Monday. Also got a copy of the MRI results on my knee. I haven't discussed them with my doctor yet, but from the looks of the report, there are numerous problems with the knee. Cutting to the chase, they state that the findings are compatible with tendonitis with partial tearing at the insertion of the quadriceps tendon. Also, osteoarthritis of the patellofemoral joint, including chondromalacia patella, and bursitis of the prepatellar and superficial bursa and mild adjacent edematous changes within the soft tissue. Lastly, there is a small joint effusion. I'm not very well-versed in orthopedic matters, anyone with some experience is welcome to comment.

That said, here was Wednesday's w/o;
BP: 70x10, 105x10, 135x8, 168x5x3, 158x8x2 Spencer: 60x10, 90x10, 115x8, 140x5x3, 131x8x2
SQ(Spencer): 45x5, 85x5, 115x3, 140x2, 165x5x3
Pullup(myself): Bwt(200)x 9, 7, 6 Spencer: Bwt(185)x 9, 6, 4

[Mark E. Hurling]

I've got no advice, but any time I see that much latin in a paragraph, it gives me the willies.

[fiftyfit]

Friday's W/O
Bwt-200
Press: 110x5x3
BB row: 135x5, 155x5, 165x5
Hammer curl: 40x6x3
Note: Tomorrow(Mon, Apr 4) we test for a max BP. I'm hoping for 230, Spencer for close to 200.

[fiftyfit]

Mon, Apr 4 MAX BP DAY
Bwt-200
BP(me): 45x5, 85x5, 125x3, 165x2, 190x1, 205x1, 220*(smooth PR), 230*(tough, but good PR)
Spencer: 45x5, 85x5, 125x3, 145x2, 170x1, 185*(good PR), 190*(tough PR)
Pullup(me): Bwt + 10lbs x 6, 5, 4 reps Spencer: Bwt x 9, 6, 4 reps
Note: Spencer was fighting a cold, if not for that he might have hit the 200 he wanted. My 220 BP went very smooth and steady, my 230 had a little uneven extension on lockout and probably wouldn't have passed in competition, but I'm happy I finished it. These were recent PRs for me, as I haven't benched this much raw since I was 49. Next Monday I have a consultation with a ortho surgeon concerning my knee, hopefully they can repair some of the damage, and maybe get me squatting again.

[fiftyfit]

Gotta catch up on the past two workouts today, it turned out to be a pretty good week, despite my usual aches and pains.
Wed, Apr 6
Bwt-201
Press: 45x5, 65x5, 85x3, 100x2, 113x5x3(both myself and my training partner, Spencer)
BB row(me): 135x5, 150x5, 160x5 (Spencer): 135x5, 145x5, 155x5
Deadlift: 135x5, 185x3, 225x2, 265x5(both of us, PR for Spencer)
E-Z curl: 70x5, 89x5, 99x5(me) Spencer: 70x5, 89x5, 99x4

Fri, Apr 8
Bwt-200
BP: 45x5, 85x5, 125x5, 155x5, 197x3, 175x5 backoff set(me) Spencer: 45x5, 85x5, 115x5, 135x5, 170x2, 155x5 backoff
SQ(Spencer): 45x5, 85x5, 115x3, 140x2, 170x5x2 PR
Pullup: Bwt x 10, 8, 4 reps(me) Spencer: Bwt x 9, 6, 4 reps
Note: Don't know how much any of you on this site know about the "early" Nautilus machines(or care), but I have a unique opportunity. I came across a first generation compound leg machine(leg extension/leg press) on ebay this week, only eight miles from my home. I checked it out and it's in very good condition, so I've arranged to buy it. My reasoning is that I may not ever be able to squat effectively again due to the damage done by my "fall" last September, but once I get my knee repaired, I should be able to use this machine to increase my leg strength. And, if not, I'm sure I could easily find another buyer for such a rare piece of equipment. It's too good a deal to pass up!

[Mark E. Hurling]

First generation Nautilus equipment is, by all accounts, superior stuff. If your physical limitations prevent you from squatting, it has been noted as a good fallback position.

[fiftyfit]

I didn't realize it had been so long since I last logged our training! I've been very busy the last few weeks...going through vocational rehab with the VA, to get re-trained for a new career. Also, I had a nerve conduction study done a couple weeks ago to ascertain further damage from my accident. It verified some nerve damage to upper back and neck, though the Dr stated the damage was "minimal"? Doesn't feel so minimal from my point of view. My knee problem is still improving, very gradually. Ortho told me surgical intervention isn't an option at this point...recommended rehab and modifying my activity level. Taking a variety of vitamins to help the knee(hopefully). Oh, I also went through a week or so of high blood pressure problems. Think it was due to a new pain med they gave me to try. It didn't agree with me at all, made me dizzy and gave me headaches. My blood pressure came down after I stopped taking it and has been fine since, though I'm also taking a little more care with my diet and have dropped a few pounds. My training partner, Spencer, and I are still plugging along with our workouts, though he has a tweaked shoulder he's been complaining about. Anyway, here's today's w/o;
Wed, May 11
Bwt-197
BP: 45x5, 85x5, 115x3, 150x2, 185x5x3(me) Spencer: 135x2, 155x5x3
E-Z curl: 60x6, 100x8, 100x6(me) Spencer: 60x6, 90x6, 90x5
DL: 135x5, 185x3, 235x2, 290x5(me) Spencer: 285x2(psyched himself out)
Note: I also started squatting again during the past two weeks. My bad knee will be tender following the w/o, but within a day feels pretty good.

[fiftyfit]

Fell behind logging...last week ended on a busy note. I picked up some vintage barbell plates through ebay and drove down to southern PA to pick them up over the weekend. My lady and I turned it into a getaway, and checked out Gettysburg while we were there. The weekend started out wet, but Sunday was sunny and warm with just a couple scattered showers that we were lucky enough to miss. The plates I picked up were a couple York 45 lb Olympic plates, and some old Billard Roadmaster 22 lb plates with 1" holes.

My training is taking a change in direction due to further problems stemming from last year's accident. I've been experiencing some neuralgia symptoms mainly in my neck, traps, and shoulders, sometimes extending down to my low back. Because of this I've decided to give up the heavy squatting and deadlifting, and see if I can't adapt my training enough to maintain what strength and condition I can, without further compromising my health. Below are our last two workouts;

Fri, May 13
Bwt-197
PR: 45x5, 65x5, 85x3, 100x2, 122x5x3(me) 122x5, 4, 3(Spencer)
Chinup: Bwt + 20 lbs x 8, 6(me) Spencer: Bwt(185) x 10, 9
SQ: 45x5, 85x5, 125x3, 165x2, 205x5, 5, 10(me) Spencer: 155x2, 185x4, 5, 6

Mon, May 16
Bwt-199
BP: 45x5, 85x5, 115x3, 150x2, 187x5x3(me) Spencer: 135x2, 157x5x3
E-Z curl: 70x6, 90x7x2(Spencer) 102 1/2 x 8, 6(me)
SQ(Spencer): 45x5, 85x5, 125x3, 155x2, 190x5, 5, 7

[Mark E. Hurling]

Could trap bar deadlifts be a possible answer to not causing problems for you but still giving you a good lower body work out?

[fiftyfit]

They might work, Mark, I'll look into it. Actually, my deadlifts were going pretty well the last few weeks. It's just in the past week I've been getting this pain in my upper back and shoulders. It reminds me of the lactic acid "burn" I would get when I ran sprints years ago. Thanks for the suggestion.
Could trap bar deadlifts be a possible answer to not causing problems for you but still giving you a good lower body work out?

[fiftyfit]

My right shoulder was "tweaked" a bit today, and my training partner's was bothering him even more than it has been. Here's our w/o from this morning;
Wed, May 18
Bwt-198
PR: 45x5, 65x5, 85x3, 100x2, 124x5x3(my training partner, Spencer only got 122x2 for 1 set)
Pullup: Bwt + 12 1/2 lbs x 7, 6 reps Spencer: Bwt x 9, 8 reps
DL: 145x5, 195x3, 235x2, 300x5(me) Spencer: 285x4

[fiftyfit]

I wasn't feelin' very good this morning, so my partner and I took kind of a short w/o. I decided to see if I could work up to benching my bodyweight for five good reps. I think it's been a few years since I've done it, but I felt I was getting close again. Here's how it went;
Fri, May 20
Bwt-195
BP: 45x5, 85x5, 125x3, 155x2, 175x1, 195x4(wasn't close on the 5th) Spencer: 125x3, 145x2, 165x4
E-Z curl: 80x6, 105x8, 105x7(me) Spencer: 70x6, 90x7x2
Note: I think I'm due for a little change next week, not sure whether I'll try TM or something else.

[fiftyfit]

I haven't logged any w/o's in over a month. I've been doing them, but have been busy with a lot of other things...Dr appts, vocational rehab following my accident last year, ebay business etc. I got approved to go back to school through the VA, and have applied for the Health Information Technology program at a local college. This week I started a routine from one of the TM templates, here's how it went so far;
Mon, June 27
Wt-194 1/2
SQ: 45x5, 85x5, 130x3, 180x5x3
E-Z curl: 85x6, 120x3
BP: 45x5, 85x5, 125x3, 155x2, 182x5, 5, 4
Power clean: 45x5, 65x5, 85x3, 105x3, 115x3(This was my first time doing these in years, just wanted to feel them out)

Wed, June 29
Wt-193 1/2
Front squat: 45x5, 65x3, 85x2, 105x3, 125x3, 145x3
PR: 45x5, 65x3, 85x2, 105x3, 115x3, 126x3
Pullup: Bwt x 9, 7, 6 reps
Hyperextension: Bwt x 10 x 3 sets
Note: My training partner, Spencer hasn't worked out with me yet this week. He's planning on moving back to California in a couple weeks, so I'll be on my own again.

[Mark E. Hurling]

Glad to see you back. I wondered if all was well. By the way, we've added at least half a dozen geezers to our ranks since you last checked in. We've even developed our own classification system that is about the receive the imprimature of this site.

[Oldster]

A good looking workout! Looks like you get some good quality work in.

Good job.

[fiftyfit]

Thanks Mark, and Oldster, it's good to be back...but even better to be starting this cycle off smoothly. I finished off this first week on TM today, with my partner's help, and we both did well. My knee is still sore, but I bumped my squats up considerably today, and the knee tolerated it. I use TK knee sleeves for my squatting, but save the belt for my work sets only. Here's how it all went;
Fri, July 1
Wt-194
SQ: 45x5, 85x5, 135x3, 165x2, 185x5*(Spencer/PR), 215x5(me-all smooth)
BP: 45x5, 85x5, 125x3, 160x2, 160x5(Spencer), 190x5*(me-current PR for 5, since pre-accident)
E-Z curl: 80x5(Spencer), 90x5(me), 102 1/2 x 5*(PR for Spencer), 120x4*(PR for me)
DL: 155x5, 205x3, 255x2(Spencer), 275x2(me), 290x5*(PR for Spencer), 315x5(current high for me, since pre-accident)
Note: All in all, a very good w/o!

[fiftyfit]

As I mentioned last week, my training partner(and girlfriend's son), Spencer, is moving back to California soon. He'll be staying with us through July, then leaving around August 9th. In the meantime, I'm going to do my best to get him past that 200 lb barrier in the bench press. We just started following one of the TM templates last week. Last Friday was a good, but pretty heavy w/o, and I paid for it all weekend. I hurt the whole weekend, especially my knee and mid-back area, and I was pretty stiff when we started today's w/o. I toughed it out, though, and got through it. Hopefully, Wednesday will be better.
Mon, July 4
Wt- 193 1/2
SQ: 45x5, 85x5, 135x3, 175x2, 215x5x3(me) Spencer: 175x5,4,5(I threw him off on the second set, telling him he wasn't getting low enough, and he lost his concentration.)
PR: 45x5, 65x5, 85x3, 105x2, 122x5x3(me) Spencer: 105x5x3(we lowered his worksets, as he's had a shoulder bothering him)
Power clean: 45x5, 65x3, 85x2, 105x3x3(Spencer), 105x2(me), 125x3x3(me)

[fiftyfit]

Following our last w/o, my "problem knee" was stiff as Hell for a whole day. Today's w/o called for front squats, and I wasn't sure I'd fare too well with them. Surprisingly, though, they went alright and my knee even loosened up considerably as the day went on. I can't really figure it out, but we ended up having a pretty good w/o, and I feel very grateful for it.
Wed, July 6
Wt-193 1/2
BP: 45x5, 85x5, 125x3, 160x3, 180x3, 200x3(me...all good) Spencer: 125x3, 150x3, 170x3(tough, but good)
Front squat: 45x5, 65x3, 85x2, 115x3, 130x3, 150x3(me) Spencer: 105x3, 115x3, 130x3(his first time doing these)
Chinup: bwt x 12, 8(me) Spencer: bwt x 10, 7
Hyperext: bwt x 10 x 3 sets(both of us)

[fiftyfit]

I got a unexpected(and strong) PR in the OHP today. I calculated a six week TM progression using the download provided from another thread. I plugged in my current numbers, and today's w/o called for me to finish with a 144 single. The last heavy single I did was a HARD 140 at the end of December. I was shocked at how easily the 144 went up. I've never been a strong presser, have had multiple surgeries on my shoulders, and am now considered a "geezoid", I believe(56 yo)? I know I was good for 150, but I'm going to stick to the program. Maybe that bodyweight press I've always wanted, is still possible? My training partner, Spencer, got the wind taken out of his sails when I hit that strong 144, and he missed 135. He told me afterwards, "I thought that was one lift I was going to pass you in"! Sorry kid!!! Gloating aside, here's the rest of the w/o;
Fri, July 8
Wt-195
SQ: 145x3, 195x2, 245x5(the heaviest I've gone since before my accident last September)
Spencer: 135x3, 185x5*(a good PR for him)
OHP: 100x3, 120x2, 144x1*(my current PR) Spencer: 100x2, 120x1, 135(miss)
Power clean: 128x3x3(me) Spencer: 115x3x2

[Oldster]

Spencer, got the wind taken out of his sails when I hit that strong 144, and he missed 135. He told me afterwards, "I thought that was one lift I was going to pass you in"! Sorry kid!!! Gloating aside...

OHP:144x1*(my current PR)
No, NO gloating aside! When it is against a young bastard, GLOAT!

All kidding aside, congradulations on the PR!

[Mark E. Hurling]

What Oldster said. Great work!

[fiftyfit]

This has been a tough week for me...my knee giving me more trouble, waking up mornings with headaches, and generally just hurting all over. My doctor had prescribed a anti-depression med for my chronic pain, but it knocks me right out and I can't get going in the morning. We skipped our w/o on Monday due to the heat, then worked out Tuesday. Today I had to workout alone, here's the week so far;
Tue, July 12
Wt- 193 1/2
SQ: 225x5x3(me) Spencer:180x5x3
BP: 185x5, 5, 4(me) Spencer: 160x4, 155x4, 155x3(bad day for him)
Note: We skipped deadlifts because my knee was tightening up badly(Spencer thanked me profusely!)
E-Z curl: 80x5, 100x5(Spencer), 120x3(me)

Thur, July 14
Wt- 195
OHP: 120x5x3
Front Squat: 115x3, 135x3, 155x3(every set was painful)
Pullup: Bwt x 10, 8, 5
Hyperextension: Bwt x 10, 10x10, 20x10

[fiftyfit]

Sat, July 16
Wt-195
BP: 215x2(a 2-rep PR for me...at least in recent years) Spencer: 175 x a hard 1 rep...tough day for Spence
Power clean: 115x3x2(Spencer) Me: 130x3x3
Note: I finally got my boys over to help me get my Nautilus compound leg machine back together, so Spencer and I tried it this morning. I only did one set of leg extensions with 60 lbs, immediately followed by one set of leg presses with 100 lbs. I wanted to keep them very light to start, to see how my knee handled it. Felt alright afterward, but it's aching some tonight. I think I'll try using the Nautilus twice a week to(hopefully) rehab the knee, and perhaps squat lightly on Wednesday, as long as it doesn't aggravate the knee too much. If anyone's interested, I'll try to insert a photo of the leg machine next time.

[fiftyfit]

I can't sleep tonight, so I decided to log my w/o from Monday morning. I didn't do it before this because I screwed my back up on my deadlifts, and hurt the rest of the day. Saw another log where NSAIDs and Acetaminophen were recommended for pain and inflammation, and realized I was getting low on them and needed to stock up. My back is feeling much better tonight(or rather, this morning), but I'm just about to the point where I'm ready to call it quits with heavy deadlifts. Having a hard time justifying further risk...I've worked hard trying to rehab since my accident, just don't think I'm able to push heavy squats and pulls anymore. I still feel able to progress on my bench and overhead press, so I'll probably concentrate on those, along with hyperextensions and the Nautilus for my legs. Anyway, here's what I did;
Mon, July 18
Wt-193 1/2
OHP: 123x5x3(good, strong sets)
DL:155x5, 205x3, 275x1(back went on me at the top)
Nautilus leg ext: 70x12
Nautilus leg press: 110x12(still light, working up slowly)

[fiftyfit]

I'm hurtin' tonight, as I have all day. Yesterday I started PT for the neck pain that has been slowly worsening since my accident last September. They wanted to try traction, which I wasn't keen on, but I agreed to give it a chance. I got through the first session alright, but have been in constant pain and discomfort all day, today. Even had to resort to Hydrocodone and Ibuprofen to try to get some relief. They set me up for a month of once-weekly sessions, but I DON"T THINK SO!!! Here's how Wednesday's and Friday's workouts looked;
Wed, July 20 recovery day
Wt-193 1/2
BP: 165x5x3(me) 145x5x3(Spencer)


Fri, July 22
Wt-193 1/2(my weight has been staying low due to the heat this week, not like Texas, but we have the humidity here in NYS)
OHP: 100x3, 120x2, 144x1(I was supposed to do a double with this, but knew it wasn't gonna happen)
Pullup: Bwt x 11(PR for me), 8, 7 Spencer: Bwt x 9, 7, 6
Nautilus leg ext: 80x12(me) Spencer:60x12
Nautilus leg press: 120x12(me) Spencer: 120x10
Note: Anyone who's done the above two exercises back-to-back with no rest on Nautilus knows how it burns...Very Painful! But my bad knee seems to be slowly improving.

[fiftyfit]

I had to skip Monday's w/o this week, thanks to that traction last week. I was unable to relieve that pain in my neck all weekend, and to top it off, I have a headache that has been almost constant since the traction. I went in for PT yesterday and told them, so NO MORE TRACTION! I did manage to w/o yesterday, but had to modify it a little, though I stuck to the program for my presses;
Wed, July 27
Wt-192 1/2
OHP: 123x5x3
Leg ext: 90x10
Leg press: 135x10
Chinup: Bwt + 20x6
Note: I will keep working out, as best I'm able, just feel like I may be forced to make more modifications to keep it bearable(and relatively safe).

[fiftyfit]

Hey guys, it's been almost a year and a half since I last posted...just wanted to let you know I'm still alive and continue to work at rehabbing my injuries. I've had a lot of ups and downs over the last year, mostly downs, but I can't quit tryin'! I spent considerable time away from the basics, experimenting with various lighter training methods, ie; 3x8, 3x8-12, basic HIT one-set, split training. Up until a month ago, I hadn't squatted in a year and a half, only using my Nautilus leg extension/leg press and leg curls regularly. This did have the benefit of apparently fixing the knee trouble I had. Also, I spent much of the past year working on various chinups/pullups, and seated rowing, hoping that these would help strengthen the muscles of my ribcage, and perhaps help heal the injuries. My chinup/pullup ability has increased noticeably, but I still retain most of the tightness/stiffness and discomfort that resulted from my accident. I still have to medicate regularly for the associated symptoms that still bother me, but I intend to do what I can to maintain/improve my strength and condition until it's no longer an option. I'll check back in later and let you all know what my last month of training has been like(I've made some pretty good progress, despite my injuries).

[fiftyfit]

After not squatting for over sixteen months, I decided to start back with Rip's practical programming novice workout. As I said last time, I'd been doing a lot of work on chinups/pullups, and felt that workout would suit my needs. I started very light in the squat, but still cramped up in my hamstrings, despite having done regular leg work on my Nautilus. Following is a comparison of my first week back last month, to this past week's numbers. I've managed to make steady progress, but still hurt all the time and have to use various therapy modalities to keep myself going, ie hot packs, meds, TENS unit;
Nov. 23 - Nov. 29
Starting Bwt-189 @ 6' and 57yo
SQ: 135x5x3
BP: 135x5x3
Pullup: Bwt x 12, 8, 6 reps
OHP: 100x5x3
Chinup: Bwt x 13, 9, 7 reps
DL: 205x5


Dec. 17 - Dec. 21
Current Bwt- 194
SQ: 210x5x3
BP: 165x5x3
Pullup: Bwt + 14# x 8, 7, 4 reps
OHP: 114x5x3
Chinup: Bwt + 20# x 8, 6, 5 reps
DL: 235x5

I just got a new pair of lifting shoes last week, Adidas Powerlift Trainers, and they feel great on all my lifts. I'll be turning 58 in two weeks, and I'm just hoping I'll be able to continue making progress with my lifting , and in rehabbing my injuries.

[fiftyfit]

I ran into a roadblock with my attempted comeback this past weekend. After last Friday's w/o, my whole back ended up out of whack, from my low back right up to my neck. My ribs were also more painful than they had been. I saw my chiropractor on Monday, but it didn't help much. I had to skip Monday's w/o, and I've been using heating pads, Advil, and Hydrocodone quite liberally for the last few days. I managed to get through today's w/o, but I did my presses first, just in case I wasn't able to handle the squats and deadlifts. I'll say that I've always had very good form ,in general, when squatting or deadlifting, and I just made sure the form was tight and deliberate today. I'm still in a lot of discomfort, and I'll be seeing the chiro again on Friday. I really want to stick this routine out till the new year, then I'll have to reassess to see what direction I take. I had really hoped I might be able to work back up to the elite level in most of my lifts in 2013, but at this point, I don't know if it's in the cards. Anyway, here's what I managed today, and trust me, I'm payin' for it;
Bwt - 194
OHP: 116x5x3
SQ: 220x5x3
DL: 245x5

[fiftyfit]

Sat, Dec. 29
Bwt - 193
SQ: 225x5x3
BP: 170x5x3
Pullup: Bwt + 16lbs x 7, 5, 3 reps

Friday I helped my daughter out in the morning, then saw my chiro at 1pm. On my way home I had a minor accident when a young guy came up behind me on the interstate on-ramp and looked like he was going to try squeezing by me on my right. Trying to avoid being hit, I eased to my left slightly, but got caught in soft, slushy snow along the barrier, then got dragged into the barrier. The guy looked at me as he passed me, but kept on going. I was able to get back off the interstate, then called 911. Unfortunately, I had to wait two hours for a cop to show up. The impact had given me quite a jolt, and did some fair damage to my front bumper, but there wasn't anything the cop could do to help me. Have to take my car in tomorrow morning for a estimate. This is why I missed my scheduled workout on Friday and did it Saturday instead. Between the accident and my workout yesterday, I'm still hurtin' some, but it could have been worse.

[Oldster]

Sat, Dec. 29
Bwt - 193
SQ: 225x5x3
BP: 170x5x3
Pullup: Bwt + 16lbs x 7, 5, 3 reps

Friday I helped my daughter out in the morning, then saw my chiro at 1pm. On my way home I had a minor accident when a young guy came up behind me on the interstate on-ramp and looked like he was going to try squeezing by me on my right. Trying to avoid being hit, I eased to my left slightly, but got caught in soft, slushy snow along the barrier, then got dragged into the barrier. The guy looked at me as he passed me, but kept on going. I was able to get back off the interstate, then called 911. Unfortunately, I had to wait two hours for a cop to show up. The impact had given me quite a jolt, and did some fair damage to my front bumper, but there wasn't anything the cop could do to help me. Have to take my car in tomorrow morning for a estimate. This is why I missed my scheduled workout on Friday and did it Saturday instead. Between the accident and my workout yesterday, I'm still hurtin' some, but it could have been worse.
Glad it wasn't any worse than it was, Fiddy! It can always be worse than it was. Too bad it was on the way home from a Chiro appointment though. Keep up on the rehabbin', you're doing great!

[fiftyfit]

Glad it wasn't any worse than it was, Fiddy! It can always be worse than it was. Too bad it was on the way home from a Chiro appointment though. Keep up on the rehabbin', you're doing great!

Thanks Oldster, no workout yesterday...had to leave my car at the body shop and of course, pick up some things for New Year's Eve at home with my girl. I was aching quite a bit last night and had to use a heating pad for a bit, but we were up to ring in the new year. I worked out this afternoon, and I gotta say it was tough! Squats went alright, but my first work set of presses with 118 was harder than I expected. I made sure I rested enough before the last two sets, got into a better groove, and finished them all. I think I'm gonna cut back to two workouts a week for a bit and see how it goes. After all, I turn 58 next week LOL! Anyway here's the worksets from today's workout;
SQ: 230x5x3
OHP: 118x5x3
Chinup: Bwt + 22lbs x 8, 6, 4 reps
Hope everyone has a great 2013, I'm gonna do my best to get back to where I left off before my accident!

[fiftyfit]

Fri, Jan 4
Bwt - 193
SQ: 235x5x3
BP: 175x5x3
Pullup: Bwt + 18lbs x 7, 5, 3 reps (felt a little strain in my right bicep on my last couple reps...will have to keep an eye on that)

Saw my chiro again on Wednesday, and I was still pretty tender today, but I'm happy with what I did. I also picked my car up at the body shop, looks like new again...and all for $1200 LOL! I got a entry form in the mail today for the WNPF CanAm Nationals in Rochester on April 21. The meet director has been good enough to send me entries every year, since I last competed in 2010, but my rehab has been very touch and go the last couple years. I hope I can keep this recent progress going, and will see where I stand by the end of February, as far as competing again.

[fiftyfit]

I turned 58 today, and if today's workout was a sign of how this year will go for me, I'm in trouble! First of all, I definitely strained a bicep during last Friday's workout. I iced it all weekend and have tried to be careful, but it's still pretty tender. I tried substituting rows for my chinups today, but I don't think that was a good idea. I'll have to layoff any pulling or chins for awhile and see if it heals up alright. Then, when I did my squats, I had trouble with my (good) knee during my worksets. I managed to complete all my reps, but my knee's been killing me since I finished. The only bright spot was my overhead presses... still movin' up (gradually) and makin' all my reps. With the pain in my ribs and back that I deal with on a daily basis, and the knee trouble I had today, I just don't feel like I want to try to push my squats or deadlifts up any higher. I may be able to keep my bench going up for awhile to a decent level(for me), but I know overhead presses are also questionable.

I feel I made a pretty good run at approaching my former numbers over the last 8 weeks, but I think it may be time to switch to a training method that will be "kinder" to the limitations I now have. Gotta think more about the long haul, and trying to stay relatively healthy. Below is what today's workout looked like, but understand, there was a lot of pain and discomfort involved;

Mon, Jan 7 (my 58th birthday)
Bwt - 194
SQ: 240x5x3
OHP: 120x5x3
BB row: 75x5x2, 95x3, 115x2, 130x5x2

[Oldster]

Happy Birthday, fiftyfit!

Don't worry about a bad workout even if it was your birthday. Change it however you want to, just make sure you show up!

[fiftyfit]

Happy Birthday, fiftyfit!

Don't worry about a bad workout even if it was your birthday. Change it however you want to, just make sure you show up!

Thanks for the support Oldster. No matter how I decide to modify my training, I will ALWAYS show up. I was hooked the first time I tried lifting at the age of 12, and I will, by God, keep on keepin' on! Maybe with the change in focus, I'll even get a little closer to that 300 BP I never managed in my youth. Gotta say though, your close-grip numbers never cease to amaze me...helps me stay motivated towards my own goals.

[fiftyfit]

My knee is still bothering me, and the bicep still a little tender, so I took it easy today. I did my bench presses first and got 180x5x3...so they're still progressing nicely. Followed that up with 3 sets of seated rows, 3 sets of decline DB tricep extensions, and 3 light sets of hammer curls so as not to aggravate the bicep. That was it for the day, except for picking up some wood for a project I'm doing this weekend. I'm building myself a reverse hyperextension attachment for my power rack. I'll post a photo of it when it's done if anyone's interested. I'm cutting back to two workouts weekly to see how I respond. I plan to do legs on my Nautilus, reverse hypers, and OHP on Mondays. Then on Thursdays it'll be BP, seated rows, and a couple arm exercises. When my bicep heals completely, I expect to work chinups and pullups back into the program.

[fiftyfit]

I haven't been around the forums for awhile...my computer was on the blink, and I just got it back last week. I've been training pretty regular, but have had to continue adjusting things as I go. I had to drop seated rows, they seemed to be aggravating the tendonitis in my right arm. I just started doing DB bent rows, they seem alright so far. I'm not going to attempt chinups/pullups till I'm sure the injury is completely healed. I'm doing two workouts a week, and I dropped my worksets on OHP and BP to 3x3. When I stall a couple times and can't seem to progress, I'll reset and go back to 5x3 sets again. My pressing is at this level right now; BP- 190x3x3, OHP- 126x3x3.

I finished my reverse hyper attachment for my power rack, and have used it a few times. It works great and looks good to boot, and only cost me about $70 to build. I wanted to post a photo of it, but I'm not sure how to do it.

[fiftyfit]

I'm still showing steady progress on my presses, despite the nagging pain in my right arm. I made 128x3x3 on OHP, and 192x3x3 on BP this week. Besides these two staples, I'm doing leg presses and extensions on my Nautilus, DB rows, and a couple light sets of DB curls and tricep extensions.

I saw the Pendlay video on the tendonitis "cure", and with the help of my son(a registered nurse), tried it yesterday. It was uncomfortable, to say the least, and I "think" I noticed some improvement, but we'll see how it feels Monday when I workout. I've been dealing with a near-constant ache from below my right shoulder blade, all the way down my right arm, for awhile now, and I just wish it would ease up some!

[fiftyfit]

I had a pretty good w/o today, and my arm is feeling better following the "treatment" last Friday. I started out with leg extensions and leg presses on the Nautilus, then moved my OHP up to 130x3x3 done easier than I expected. Following that, I did 3 sets of lateral raises, and finished up with a couple light sets on my reverse hyper. My low back had been a little "kinked" before the w/o, but is feeling much better now. I'm really happy with the steady progress I've been making on my presses. I'll be looking for 194x3x3 on my BP this Thursday!

[fiftyfit]

Thur, Feb 21
Wt - 196
BP: 45x5x2, 85x5, 125x3, 165x2, 194x3x3
DB row: 60x10x2 sets

I'm hoping to compete in a bench meet sometime this year...wish I could still squat and DL heavy, but my ribs haven't been able to handle the strain(yet). I'm lucky I can still bench, and I'm hoping to hit at least 250 this year.

[fiftyfit]

I survived another week, and managed to keep the 2 lb jumps going on my presses and bench presses. On Monday I pressed 132x3x3, did three sets of laterals, and leg presses on the Nautilus up to 170x5x3. Yesterday I worked up to 196x3x3 on my bench press, DB rows with 65 lbs for 2 sets of 10 reps, Then three sets of decline DB extensions and three sets of DB curls.

My OHP and BP work sets were definitely tougher this week, but I still ground 'em out. Went out to dinner with my girl last night and started getting stomach pains before we were through. At first I thought I just ate too much, but my stomach hurt all night and I'm still feelin' it. I have an idea it may have something to do with the numerous meds I take to manage my rib and neck pain. I'm tryin' to cut back, just hope it hasn't messed up my insides already!

[fiftyfit]

I had a decent w/o today, despite the fact I was hurting all weekend. Saw the chiropractor on Saturday, but I don't think it helped. I have a TENS unit(electrical current) I used on my trapezius last night...that helped some, I've had a lot of nerve pain in my neck and down my arm. My OHP actually went better than last week, I got 134x3x3. Then DB laterals 24x12, 18x12, 12x12 with 1 minute between sets. I finished with my leg work, leg extension 110x8 and leg press 160x8. My hip was hurting, so I didn't push the leg work hard.

[fiftyfit]

Good w/o today, but my bench presses were tough. Happily, I gutted out my 3 sets of 3 with more weight than I've used for reps in a very long time(long before my accident in 2010). I'm planning on trying for maxes on my OHP and BP at the end of this month. Judging by the progress I've been making, my goals are a 170 OHP and a 250 BP. They would both be lifetime PRs for me, so wish me luck! Below is today's w/o;
BP - 198x3x3
DB row - 70x10x2
Decline DB extension - 33x9, 20x10, 15x8
E-Z curl - 75x10, 65x7, 55x6
Note: I do my arm work with 60 seconds rest between sets. I don't know for sure if the DB extensions have helped with the progress I've made on my presses, but the progress has been very steady so far.

[fiftyfit]

I moved up another 2 lbs on my presses yesterday. All three sets were very tough, but my last set of 3 was the smoothest, technique-wise. Unfortunately, my ribs and back bothered me quite a bit for the rest of the day, and they still hurt today. I've been doing extra shoulder work in the hopes it would keep my press going up, just 3 sets of laterals with 60 seconds between sets. Here's what the w/o looked like;
OHP: 136x3x3
DB laterals: 25x12, 18x12, 12x12
Nautilus leg ext: 110x10
Nautilus leg press: 160x10

[fiftyfit]

I got 200x3x3 on my bench presses today...that's the most I've done for reps in quite a few years! Despite the fact my rib injuries prevent me from pushing numerous other exercises, I'm most gratified to be making steady progress on my presses again. I really believe I'll surpass my best BP ever by next month. I was never very good at benching(I have very long arms), and my best "raw" bench was 240 many years ago as a 198 lber. I always felt I would be happy if I could get up to a 300 BP, don't know if I'll get there this time at my age (58), but I'm feeling more confident all the time. My younger brother, who's a few inches shorter with much shorter arms, was able to bench about 270 in 10th grade weighing about 140, when I was struggling to reach 200!

My brother lives in Idaho now and we're driving out there(from Syracuse, NY) in July. I'm hoping to give him a shock when we go to his gym for a workout!

[fiftyfit]

I just started to stall on my presses this week, after switching to 3x3 the last week in January. The next couple of weeks, I'm going to work up to some heavy doubles and singles to see what I can manage. Below are my starting and ending 3x3 poundages during that time;
Wk of Jan 28 Wk of Mar 18

Press: 124x3x3 138x2x3
Bench press: 188x3x3 202x3, 3, 2