60yr old male, lifting for years without ss 60yr old male, lifting for years without ss

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Thread: 60yr old male, lifting for years without ss

  1. #1
    Join Date
    Mar 2014
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    chicago
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    Default 60yr old male, lifting for years without ss

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    started doing the program Oct 2013 and omitted the GOMAD .
    Prior to SS program, did a lot of running, 10k's a few marathons,.. play tennis, played rugby until I was 38yrs.
    10/2013 body wt 182, 59yr old male
    can't do squat due to shoulder issues
    5'9" body wt 182
    bench 165 x 6 x 3
    press 85 x 5 x 3
    deadlift 165 x 10
    front squat 95 x 6

    6/2014 bwt 172 (playing tennis & some running kept the wt off)
    bench 195 x 5 x 3
    press 120 x 5 x 3
    dead 385 x 5
    front squat 225 x 5 x 3

    tore my right leg lateral meniscus and tibia bone bruise playing tennis 7/15/2014, took a week off from lifting and continued without the squats and backed off significantly on the deadlifts. Since I can't squat for a long while I will build some upper body strength. I added a few lbs due to lack of cardio. i was playing a lot of tennis.
    starting riding a stationary bike 7/24, a few minutes the first day due to the pain, and then 20, and 30 minutes 3,4 days a week, light resistance even today 9/20. All deadlifts are closed grip unless noted. Most warmup sets not listed.

    8/15/2014
    bodyweight 177
    bench 205 x 5 x 3
    chins bwt x 6 x 4

    8/17/2014
    press 130 x 5 x 4
    good mornings 95x6, 145 x 6 x 2.
    deadlift 235 x 5, 265 x 5 x 2
    dumbell rows 90 x 7 x 2

    8/19/2014
    bench 205x2, 210x5,3,3
    chins bwt x 6 x 4.
    close grip bench 160 x 10 x 2
    incline dumb bell curls 45 x6x2

    8/21/2014
    press 135x5, 140x2, 135 x 5 x 2
    good mornings 95x6, 145x6x2
    deadlifts 235x5, 285x5x2.
    dumb bell rows 100x6x2

    8/23/2014
    bench 205x1,210x3,215x2, 205x5,4.
    chins bwt x 6,7,7
    close grip bench 160x10, 165x8
    standing alternating dumb bell curls 70x8x2
    inc db curls 40x10

    8/25/2014
    press 95x5, 115x2.140x4x2, 140x5 (w push on #5)
    good mornings 95x6, 145x6x2
    deadlift 235x5, 290x5x2 (knee swollen after)
    dumb bell row 100x6x2

    8/30/2014
    bench 185x2, 205x1, 210x3x3, 205x3.
    chins bwt x 5,5,6,6.
    started leg press slow motion 2,3plates 8 reps and some calf raisesx 2 sets.
    close grip bench 165x8, 170x8.
    dumb bell curls 70x8,75x6.
    incline dumb bell curls 40x10.

    9/1/2014
    press 95x3, 115x2, 135x5x3.
    good mornings 95x6,145x6x2.
    deadlift 235x5,295 grip slipping, 285x3,
    deadlift with alternating grip 305x5.
    dumb bell row 100x8x2.

    9/3/2014
    bench 185x2, 210x4x3
    leg press exercises
    chins bwt x 6 x 4
    close grip bench 175 x 6 x 2
    inc db 45x6x3

    9/5/2014
    press 140x3x3, 135x5.
    GM 145x6x2.
    dead 235x5, 285 slipping.
    deadlifts with alternating grip 285x5, 295x5 (bent bar?)
    dumb bell row 100x8x2

    9/7/2014
    bench 215x2x2, 210x4x2, 210x3.
    chins bwt x 7x 4
    close grip bench 175x6,185x5, 175x6.
    standing dumb bell curls 75x6, 70x8.
    inc dbc 40x8x2

    9/9/2014
    press 135x2, 145x3x2,140x5.
    good mornings 95x8, 145x6x2.
    deadlift 235x5, 285x5,305x5 (all closed grip)
    dbr 100x2x2

    9/12/2014
    bench 215x4, 210x5x4.
    leg press exercises
    chins bwt x 7,6,6,5.
    close grip bench 175x7,6, 135x15.
    dbc 70x8x2
    idb 40x10.

    9/14/2014
    press 145x2x2, 140x4x2.
    good mornings 145x6x2
    deadlift 235x6, 305x1.
    alt grip deadlift 315x5, 315x3 (tweaked my lower back, right side)
    done.

    9/16/2014
    bench 205x1, 220x1 (felt light), 215x2 (felt heavier than 220), 215x3, 210x3.
    chins bwt x 7,7,7,8,7,
    close grip bench 165 x 10 x 2
    DBC 70x7
    IDBC 45x6x2.
    leg press exercises

    9/18/2014
    press 140x1, 135x4,135x5x2.
    good mornings 95x8, 145x6.
    deadlift 235x6, 285x6.
    DBR 90x10x2.

  2. #2
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
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    Default

    Man, have a flock of geezers appeared! Must be the upcoming Autumn weather.

    Some nice work there. You are moving some good weight.

  3. #3
    Join Date
    Mar 2014
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    chicago
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    Thanks Mark,

    9/20/2014
    Bench 215x3, 215x1, 215x3x2
    Chins Bwt x 8,8,8,7,7.
    Close grip 185x4, 160x10x2
    Inc dumb bells 45x6, 45x7.
    Leg press exercises.

  4. #4
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    9/22/2014
    press 95x2, 115x1, 135x5, 140x5, 145x3, 145x2.
    good morning 95x8, 145x6x2.
    dead left 235x5, 285x5, 285x4 (DOH grip slipping on 5th rep)
    dumb bell row 95x10x2

    Note: by "closed grip" I mean Double Overhand (DOH) grip dead lift, and on 9/12 the bench press 210x5x4, should be 210x5 and 210x4.
    Last edited by jww8; 09-22-2014 at 01:35 PM.

  5. #5
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    9/24/2014
    bench 185x3,210x1, 215x4x2, 215x3.
    chins bodyweight x 8,7,8,8,8.
    close grip bp 185x5, 185x6, 135x12.
    incline dumb bells curls 45x8x2
    leg press exercises

  6. #6
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    Dec 2012
    Location
    Western NY
    Posts
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    Nice work going on in here.

  7. #7
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    Mar 2014
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    9/27/2014
    press 95x5, 115x2, 140x4, 145x3, 150x1, 135x6.
    good mornings 45x8, 95x8, 145x8x2.
    dead lifts 235x5, 295x5x2.
    dumb bell rows 90x10x2

  8. #8
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    Feb 2010
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    Colorado Springs
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    Do you have an idea where you want to go with your bodyweight? If your doctor is like mine he'll have a cow if you gain 10 lbs.

  9. #9
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    Ill stay under 180. The meniscus tear & bone bruise is very slowly recovering, 10 weeks now and walking is painful.
    I ride the bike a few times a week and watch the carb intake. Im too lazy or just prefer not to monitor everything I eat like others. I hope to get back to tennis by 1/2015, that helps maintain or drop some weight. I was 190 in 2011. Keeping the weight down helps the knee. Good luck.

  10. #10
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    starting strength coach development program
    9/29/2014
    bench 45x10x3, 95x8, 135x5, 185x3,210x1, 220x3, 225x1(not difficult), 215x1, 210x5,210x4.
    chins 8,8,8,6.
    close grip bench 185x5x2, 135x12.
    incline dumb bell curls 45x8x3.
    straight bar curl 65x12
    leg press exercises
    Last edited by jww8; 09-29-2014 at 11:09 AM.

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