Geezer training and Iron induced Musings

[pkelly54]

9-20-16 work out delayed due to travel and schedule changes.
Squat 135x5, 205x5, 255x5, 275x5, 285x5 add 5 pounds
OHPress 115x5, 155x5, 165x5, 165x3, 155x5 it works better when ?I reduce the number of warm up sets.
curls 80x6x3

[pkelly54]

9-23-16 morning workout
Bench 115x5, 165x5, 185x5, 195x5, 195x4, 175x5
Dead lift 135x5 normal and snatch grip, 225x5 normal grip, 275x5 normal grip. Having trouble with recovery from dead lift. I plan to review the programming suggestions for geezers in the Practical Program book.

[pkelly54]

10/25/16 morning workout. It has been a while, work , grand kids travel and the flu, or something like it. I decided to go slow since the last time I came back from a layoff I had a glorious case of DOMS. I was surprised at how much I lost in the press.
Squats 140x5, 190x5, 230x3x5. This felt good. I got stronger each set.
OHP 100x5, 120x5 140x3, 140x4, 140x5. I thought I would finish with about 150 or 155 on the bar. That did not work out as I planned. Again the lesson is do something. I should have stopped at the gym when I had a bit of time, even for 20 minutes. Do 3 or 4 sets of one exercise and move on.

[Mr. Bingley]

ooh, after a month the DOMS may come back with a vengeance! good stuff though!

[BrooklynJerry]

[QUOTE Again the lesson is do something. I should have stopped at the gym when I had a bit of time, even for 20 minutes. Do 3 or 4 sets of one exercise and move on.[/QUOTE]
At the end of this article written by Andy Baker he says the same thing. I know this is not too easy if you have to take the time to get to the gym. I wish I had done something like this during the years I was involved taking care of my ill wife and then my mother. I could have gone into my garage or basement and done a few sets, even if I just maintained. Right now I am doing 2 of the main lifts and one accessory at each training session ,with two to three days between workouts. I may cut back to something like Andy has written soon, and try to increase my cardio . Chronic Program Hopping ? Part 2 ? Andy Baker

[pkelly54]

[QUOTE Right now I am doing 2 of the main lifts and one accessory at each training session ,with two to three days between workouts.

Jerry, I think this is a good plan. It seems to be a balance between lifting and recovery for us geezer types. Increasing cardio sounds like a good idea. I found doing HIIT on an elliptical a great cardio workout.

[pkelly54]

ooh, after a month the DOMS may come back with a vengeance! good stuff though!

Thanks

[pkelly54]

10/26/16
I had a bit of time this morning so I stopped at the gym. This is a Bench/ Dead lift day.
Bench 115x5, 135x5, 155x5, 165x5, 175 x3x3. This was a disappointment. I planned to do a rest of three sets of 5 at 175. The third rep showed me I could not have done the forth. I am planning to add push ups and chins when I can do them at home. This might help.
Dead lifts were another thing, 135 x5 double overhand, 135x5 snatch grip, 225 x2x5 double OH grip. I had planned to go to 245 but I ran out of time. I focused on form and they went up easy. I had pulled my back over the weekend, but the dead lifts seems to improve everything. Now I have no pain in the back. The magic of iron.

[pkelly54]

10/28/16 morning work out
Reset is working and muscle soreness is mild to non-existent. the lift seem to be recovering slowly, if at all.
Squat 135x5, 185x5, 225x5, 245x5, 265x5 the last set was difficult.
OHP 115x5, 135x5, 145x5, 145x4. I barly made the 4th rep.
Curls 70x3x8.

There was a fellow in the squat rack next to me (the gym finally got two squat racks) who was built like a heavy weight Cuban boxer. He was doing squats with good form. He ended by doing 405 for 2 reps. Impressed me and I told him so. My gym is a local big box gym. There are not a lost of serious lifters at the gym so it is nice to see.

[pkelly54]

10/31/16 morning workout
Squats 135x5, 185x5, 225x5, 245x5, 265x5 Squats were difficult but they felt better than last week.
OHP 95x5, 115x5, 135x5, 145x2x5. The last rep on the second set was difficult. I need to look at my OHP. I lost about 10 percent since my one month layoff.