-
Pete's Strength after 50 Log
I haven’t been doing a novice LP at all since September or actually moved everything except Squats to Andy Baker’s “Strength + Mass After 40” program in August 2016, but kept posting in the novice forum. Squats didn’t progress on weekly elderly post-novice LP, so I changed to intermediate somewhere in September which is also when I got my first in person SSC session.
Born '66, 6'1"
8/8/2016
Press 43x5x3 (95 lbs)
Close Grip BP 40x8x3
Cable Pressdown 2x10 "21"
DB Tricep Extension 3x8 6kg
8/9
Squats 20kgx10, 45kgx5, 60kgx3, 70kgx1, 80kgx1, 90kgx1, 100kgx1, 110Kgx5x3 (242 lbs)
Lat PD "47+2.5"x10, "57"x10x2
BB Row 30kgx10x3
BB Curl 20kgx12x2
8/9/2016 addition:
Chins A Workout
3 Bands 3 x 10 reps, 5 negatives
8/10/2016
Walked by the bar over the kitchen door and thought I would try an unassisted chin from a dead hang made it.
This is the first time I can remember ever doing a chin up. Did another a few minutes later.
8/11/2016
Light Press 40kg x5x3
Bench Press 60kg x5x3
Incline Bench 30kg x10, 40kg x12
Incline DB Press 12kgx10, 14kgx10
Decline DB Press 14kg 2x10
Not doing the program this week to figure some things out about programming and technique. I'm trying out an intermediate Heavy Light/4 day split where the presses are worked more often than in the 2 Day a week heavy light model for older lifters in PPST3. I chose this over the "post novice for older lifters," which has less pressing frequency and HLM since I didn't do so well recovering from squatting three times a week. I have never done anything besides four basic compound lifts of Squat, Press, Deadlift, Bench and Power Clean so I'm just getting used to using Dumbbells and assistance work. I set my weights for the heavy workouts below the last workouts on the novice program. Squats again tomorrow.
Light Squats getting full depth on every rep
20 x 10
45 x 5
60 x 5
70 x 5 video check
80 x 5
90 x 5 video check
Work up to heavy set weight next time
Deadlift Workset 120 x 5, Backoff 90 x 5
SLDL 60 x 8, 70 x 8
Power Clean 60 x 3
just one set, probably too late in the workout.
Will try them next Fr. before DL
Shrugs 60 x 10 x 3
next time less weight and more reps (15-20)
8/13/2016
Walking
35 min., 3.5km avg. HR: 74
8/14/2016
Cycling
55 min., 24km, 100m, avg. HR: 114
8/15/2016
Heavy Press
45kg 3x3
CGBench
45kg 3x8
LTE
22kg x 10, 27kg x2x10
Overhead Tricep Ext. w/DB
6kg 3x10-12
C2 Rower
140s:20 20 minutes avg. HR: 118
Squat
115kg x5,1 (weird miss, maybe too deep),5,5
Lat PD 57k
4x10
BB Row
40kg 3x10
BB Curl
25kg 2x10
Triceps rather sore from Monday
Light Press
40kg 5x3
Heavy Bench Press
63kg 3x3 (easy)
Incline DB Press
14kg 3x10
Decline DB Press
14kg 3x10
Post workout: triceps feeling better
Light Squat
90kg 5x3
Deadlift
130kg 3x3 (w/straps)
SLDL
75kg 2x8 (w/straps)
BB Shrug
50kg 3x20 (w/straps)
C2 Rower
140s:20s 20 minutes
BW: 95 kg (209 lbs.)
Heavy Press
47.5kgx1x5 (PR)
CGBench
47.5kg 3x8
LTE
27kg x10,8,10
Overhead Tricep Ext. w/DB
6kg 3x10
Squat
117,5kgx5x3 (260 lbs.)
Lat PD 67k
3x10
DB Row
20kg 3x10
DB Curl
12kg 2x10
8/23/16
Light Press
5x3x40kg
Bench Press
3x1x67,5kg 150 lbs (PR) easy
Incline DB BP
14kg 3x10
Decline DB BP
14kg 3x10
8/26
BW: 208
Squats
5x3x90kg
Deadlift
3x1x130kg
SLDL w/straps
75kg 2x8
BB Shrugs
55kg 2x20
Chinups
5 x 1, 5 negatives
8/30
Heavy Press
3x5x45kg
CGBench
3x8x50kg
LTE
9x32,5kg, 2x10x30kg
Overhead Tricep Ext. w/DB
6kg 3x10
9/6/16
Back from 1 week vacation.
BW: 210 lbs
Squat
122,5kg x5,4,3 (270 lbs.)
Lat PD 67k
3x10
DB Row
22kg 3x10
DB Curl
12kg 2x10
I was out of the gym for 6 days. Feeling well fed and rested. Squats have reached the same point in the LP as 6 weeks previously. Put the last rep of the second set down on the rack. Last set, as I was grinding out the third rep, I got an unsolicited spot. Must have been fugly. Tried the last rep, but the spotter (who happened to be wearing a superman shirt) helped and it went up fast, so only three reps count.
9/8/2016
Light Press
5x3x42.5kg
Bench
3x5x62.5kg (137.5 lbs)
Incline BB Bench
3x10x42.5kg
Decline DB Bench Press
14kg 2x10+1x12
9/9/2016
Light Squat
5x3x100kg
Deadlift w/Straps
3x5x125kg (275 lbs)
SLDL
3x8x77.5kg
BB Shrugs
3x20x60kg
Chins
5x1
9/12/16
Heavy Press
3x3x46kg
CGBench
50kg 1x8, 52.5kg 2x8
LTE
30kg 3x10
Overhead Tricep Ext. w/DB
6kg 2x12, 8kg 1x10
C2 Rower
140s:20s 10 minutes
9/13/16
Heavy Squats
3x3x125kg
Lat PD 70k
3x10
DB Row
24kg 3x10
DB Curls
12kg 2x10
9/16/16
Light Press
5x3x42,5kg
Bench Press
3x3x66kg
Incline DB BP
16kg 3x10
Decline DB BP
16kg 3x10
9/17/16
9/17/2016 (coaching session on squat, deadlift and press)
Light Squat
5x3x110kg (~245 lbs)
Deadlift w/Straps
3x3x135kg (~295 lbs)
Squats: At the beginning of the week, my intention was to sync the end of my novice LP with the cycling 5s, 3s and singes, which I have been using for the other lifts. Since I missed the last 2 sets 5 @270, I used 275 as the weight on the bar for 3x3 on Tuesday. The offset I'm using is a bit low (5s @~265 , 3s@275, singles@285), but weights are not too conservative. Skipped SLDL and Shrugs, but did a couple sets of light presses to learn form. This was because I got to have my first coaching session with Sean Herbison and wanted to use the opportunity to learn the press in addition to squats and deadlift. BTW, he's an great guy, excellent coach and I learned a lot.
8/15/2016
PClean and Press 2.0
20x5x2
30x5
40x1
50x1
52.5x1
Press
2x1 x 52.5kg (115 lbs) PR
CGBench
3x8 x 52.5kg
LTE
3x10 x 32.5kg
Overhead Tricep Ext. w/DB
6kg 3x10-12
Both the squat racks were in use (unusual!?) so I did some power cleans with 2.0 press to warm up.
9/20/16
Squats
3x1x130kg (285 lbs.)
Lat PD 70k
3x12
Chins Negative
5
BB Row
50kg 3x12
9/22/16
Light Press
5x3x42.5 kg (94 lbs)
focus on speed, short rest interval
Bench Press
1x70kg, 2x1x72.5kg (160lbs)
Incline BB
2x8x52.5kg
Incline DB Press
16 kg 2x10
Decline DB Press
16 kg 3x12
9/23/16
BW: 210
Light Squats
focus on speed, short rest interval
5x3x107.5kg
Deadlift
1x145kg doh, 2x1x150kg 1st hook, 2nd doh (330lbs)
SLDL w/straps
80kg 3x8
BB Shrugs
60kg 3x20
9/24/2016
Road Bicycle
28 km 1hour Avg HR: 121
9/26/16
BW: 212
Heavy Press
3x5x 46kg (101 lbs) PR
CGBench
3x8x 55kg
LTE
3x10x 30kg
lower bar to forehead
OHTE DB
10x 6kg 2x10x 8kg
9/27/16
Squats
3x5x122,5kg (270 lbs.)
Lat PD 75k
3x10
BB Row
60kg 3x12
BB Curls
25kg 2x10
9/30/16
No Breakfast
(Chinese Cold Noodles for Dinner last night)
Light Squat
5x3x112.5kg (250 lbs)
Deadlift
3x5x131kg (290 lbs)
first set doh, 2nd and 3rd w/straps
SLDL
2x8x90kg
Shrugs
3x20x62.5kg
10/3/16
Heavy Press
1x3x49kg, 2x3x50kg (110lbs)
CGBench
3x8x 57.5kg
LTE
3x8-10 32.5kg
lower bar to forehead
OHTE DB
10x 6kg 2x10x 8kg
10/4/16
Squats
1x127.5kg, 2x3x120kg (265 lbs)
Lat PD 72.5k
3x10
DB Row
22kg 3x12
Bad workout. Squats regressing. Made video of every warm up and every set. At first I wasn't staying tight, but by the first set of 280, I got tight, hit depth, got the first rep, but got stuck going up on the second.
10/6/16
Light Press
5x3x44kg
Bench Press
3x3x70kg (155lbs)
Incline DB BP
20kg 3x10
Decline DB BP
20kg 3x10
10/7/16
Light Squats
5x3x90kg
Deadlift
3x3x137.5kg (303lbs)
SLDL w/straps
95kg 2x8
BB Shrugs
60kg 3x20
10/10/16
Heavy Press
3x1x53kg
CGBench
5x40kg, 1x50kg
Cable Pressdown
28 4x12
OHTE DB
2x10x 8kg
10/11/16
Squats
120kgx1,2,1 (265 lbs.)
Assisted Chinups
10
Lat PD 75k
3x10
DB Rows
24kg 3x10-12
10/12/16
Light Press
5x3x42.5kg
Bench
3x1x75kg (165lbs) PR
Incline DB
18kg 3x10
Decline DB
18kg 3x10
10/14/16
Light Squats
5x3x90kg
Deadlift
3x1x152.5kg (335.5 lbs)
SLDL w/straps
97.5kg 2x8
BB Shrugs
60kg 3x20
10/17/16
Heavy
Squats
112.5x5x3 (247.5 lbs)
Bench
65x5x3 (143 lbs)
Deadlift
142.5x5 (313.5 lbs)
Heavy Press/ Light Bench/ Upper Back
Press
45x5x3
CGBench
50x6,8, 57.5x6
Lat PD
3x10 75 (67+3add-ons)
Form: Took video to BP lockout position and bar path. Seems like I've been aiming more over my head than my chest.
Light Squats
90x3x5
Light Press
42.5x3x5
Bench
67.5x5, 60x5x2
Power Clean
60x3x5
Incline DB
20x8x2
Decline DB
20x10x2
Back Extensions
2x12
Knee pain is gone. Worked on squat form. 1) start in bottom position, with bar 2) lean forward, knees out, tight, hit and maintain depth throughout warmups and worksets. No reps getting on my toes today. Starting to feel a bounce out of the hole.
10/30/16
Somewhere in Iowa
Heavy Press
3x3x105lbs
CGBench
3x8x115lbs
LTE
3x10x65
Overhead Tricep Ext. w/DB
3x10x17.5lbs
After a couple weeks off, I started a new cycle this week.
BW: 214 lbs
11/7/16
Heavy Press
47.5x5x3 (105lbs) PR
CGBench
52.5x8x3
LTE
30x10x3
Overhead Tricep Ext. w/DB
8x10x3
11/8/16
Squats
110kgx5x3 (242 lbs.)
Lat PD 72.5k
3x10
DB Rows
22kg 3x12
DB Curls
6kg 4x12
11/10/16
Light Press
42.5kgx3x5
Bench
67.5kgx5x3 (148.5 lbs) PR
Incline DB
18kg 3x10
Decline DB
20kg 3x8
Last edited by VikingCellist; 11-10-2016 at 04:32 AM.
-
Light Squats
100x3x5
Deadlift
130x5x3 (286 lbs.)
SLDL w/straps
95kg 2x8
BB Shrugs
60kg 3x20
Feeling a bit winded after the std. DL.
weight in kilograms x reps x sets
-
Heavy Press
52.5x3x3 (115.5 lbs) PR
CGBench
57.5x8x3
LTE
30x10x2
Overhead Tricep Ext. w/DB
8x10x3
-
Squats
117.5x3x3 (258.5 lbs)
Lat Pulldown
77x10,10,8, 72x10
DB Row
24x10x3
Curls
8x12x4
C2 Rower
140:20 x 8
-
Light Press
42.5x3x5
Bench
72.5x3x3 (159.5 lbs) PR
Incline DB Press
20x10,8,8
Decline DB Press
20x10x3
Last edited by VikingCellist; 11-17-2016 at 03:43 AM.
-
Light Squats
100x3x5
Deadlift
1st set doh, then straps
140x3x3 (308lbs) PR
SLDL w/straps
97.5x8x2
BB Shrugs
65x20x2
Last edited by VikingCellist; 11-18-2016 at 11:43 AM.
-
Press
56x1x3 PR
CGBench
60x6x3
LTE
32.5x10,9,9
OHTE sitting
6x12x3
Last edited by VikingCellist; 11-21-2016 at 07:08 AM.
-
Squats
125x1x3 (275 lbs)
Chins
2,2,2,1,1,1,1,1
Lat Pulldown
77x10,10,9, 67x10
BB Row
50x10, 60x12x2
DB Curls
8x12, 10x12x2, 8x10
Squat form felt good today. 125 didn't feel too heavy.
Last edited by VikingCellist; 11-22-2016 at 04:31 AM.
-
The second to last workout of my first cycle after 2 weeks missed. Jet lag was not too bad, but both sleep and diet have been rather erratic.
Light Press
42.5x3x5
Bench
77.5x1,80x1x2 PR
Incline DB Press
20x10,10,10
Decline DB Press
20x10x3
-
Woke up at 3 a.m., got about another hour of sleep for a total of about 4 hours. Had some fish for dinner, but no real appetite for breakfast before going to the gym. Coffee and a double scoop shake , which made me feel a little bloated, which is bad for Deadlifting. Squats were good, but had to push to keep on the clock. Deads were very slow off the floor. I'm sure that was due to tiredness. SLDL were pretty good. GF/BF were doing squats and GF was rubbing her neck, BF tried to get her to stretch, but the bar was sitting on her spine, not nice. Tried to help her by showing her a proper upper thoracic extension and taking some weight off the bar. Looked better, they were nice.
Light Squats
100x3x5
Deadlift
1st set alternate, then hook, then alternate
150x1x3 (330lbs)
SLDL w/straps
100x8x2
BB Shrugs
67.5x20x2
Chins
1(barely), assisted: 1x15 (40), 1x5 (19)
C2 Rower
140:20 intervals x 7 2:30/500m av pace
Rear Delt machine
29x20x2
Last edited by VikingCellist; 11-25-2016 at 05:15 AM.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules