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Thread: Paul's "My So Called Lift" (season 2)

  1. #1
    Join Date
    Jan 2015
    Posts
    756

    Default Paul's "My So Called Lift" (season 2)

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    I’ve not done SS in a long time and linear progression ended awhile back so I figure it’s time to move on and create a new log. I’m pretty hard on myself so it’s also a good time to take inventory. After many years of inactivity at the age of 55 I started (09/14) walking and doing StrongLifts 5x5. I lost some weight and got down to 173 lbs but my biceps were about 13.5” and my body fat was still well over 20%.

    Overall was pretty frustrating my squat was just over 165 and deadlift at 180 primarily because I had no clue as to what I was doing. April 2015 I started doing SS and tried to be faithful to the program. After linear progression I started a 531 sort of thing with mixed results.

    My weight ballooned back up to over 200 pounds with my body fat around 25 to 29%. On the plus side I did actually start to move more weight and my arms are not at 13.5” instead of 15” oddly enough had I not started the new log I would not have caught that.

    Due to some family issues I was “off the wagon” from Dec 2016 to roughly the start of April 2017.
    My critical goals going forward are to work on hitting my macros. Second goal is stick to a program and progress without injury.

    Current PR’s

    Press 130
    Bench 210
    Deadlift 340
    Squat 300

    Old log can be found here: Paul's "My So Called Lift"

  2. #2
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    Jan 2015
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    756

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    The Plan

    Saturday
    Deadlift
    Barbell Shrugs
    Dumbbell Curls

    Sunday
    Bench
    Light Press
    Incline Dumbbell Press

    Tuesday
    Squat
    Rows
    Triceps Pull Downs

    Thursday
    Heavy Press
    Dumbbell Pullovers
    Bent Over Dumbbell Raises

  3. #3
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    Jan 2015
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    Saturday 04/15/17

    DL
    135x3
    185x3
    205x5
    205x5
    205x5

    I'm taking it slow due the 3 month lay-off.

    Barbell Shrugs
    45x15
    65x15
    65x15

    Dumbbell Curls
    10x8
    15x8
    20x8
    25x8

  4. #4
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    Jan 2015
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    Monday 04/17/17 (planned to work out on Sunday, Easter got in the way. Already off schedule go me!)

    Bench
    45x8
    95x3
    135x3
    145x5
    145x5
    145x5

    Light Press
    45x3
    55x3
    65x3
    70x3
    75x3
    75x3

    Incline Dumbbell Press
    25x10
    25x10

  5. #5
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    Jan 2015
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    Wednesday 4/19/17 (still off a day due to holiday)

    Squat
    45x3
    45x5
    135x3
    185x3
    At this point I'm still warming up by my left knee is making sounds like it's trying to make popcorn. A little pain, nothing really but the sound is sort of freaking me out.
    So I pulled back and tried to get something in, my plan was to do 240x5 maybe a little aggressive after the layoff.
    135x5
    135x5
    135x0 I aborted on this set as the sound had not stopped. Not sure what's going on and it seems to just coming out of my left knee. I'm going to feel really stupid when I figure out it's my Rehbands making the sound.

    Rows
    95x10
    95x10

    Triceps Pull Down
    25x12
    25x12
    25x12

  6. #6
    Join Date
    Oct 2014
    Location
    New York
    Posts
    3,368

    Default

    Hi Paul, good to see you get back to a plan. As far as the knee, my son, who will be 41 soon has been squatting since he was 17. He has a click noise in his left knee whenever he sqts. When he was in his 20's he weighed 198,he competed and squated in the mid 5's using a suit and wraps. It always creeped me out when spotting him and hearing that pop,but it never gave him any pain or trouble. He does wear sleeves when sqts and has dropped his weight to 165 at 5'6" .

  7. #7
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    Jan 2015
    Posts
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    Thanks Jerry, I Googled it and it looks to be noting so as long as it's not really painful I'll carry on. I'm a little gun shy after a 3 month lay-off but yet I was a little over zealous to come back with 240x5 as a target when my 1 PR is 300. I might back off of everything for a week or two just to get back into the swing of things.

  8. #8
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    Jan 2015
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    4/21/17

    Press
    45x6
    65x3
    75x3
    85x5
    85x5
    85x5

    Dumbbell Pullovers (otherwise know as fish flapping on boat)
    20x10
    20x10
    20x10

    Bent Over Dumbbell Raises
    10x10
    15x10
    15x10

  9. #9
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    Jan 2015
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    4/22/17 (back on the correct scheduled days)
    DL
    135x3
    185x2
    225x2
    265x3
    265x3 (My form seemed to be suffering a bit so I dropped the weight down)
    245x3

    Rows
    45x14
    45x14

    Curls
    10x8
    15x8
    20x8
    25x8
    25x8
    20x8
    Last edited by Strega; 04-23-2017 at 10:55 AM.

  10. #10
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    Jan 2015
    Posts
    756

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    starting strength coach development program
    4/23/17
    Bench
    45x8
    45x3
    95x3
    115x3
    135x3
    165x3 (a bit too heavy, 3 months off is a killer. It's going to take a little bit to zero things in)
    160x3
    160x3
    160x3

    Light Press
    45x5
    65x3 (20 seconds between sets)
    65x3
    65x3
    65x3
    65x3

    Incline Dumbbell Press
    25x10
    25x10
    25x10

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