I've been lurking around here long enough, so I'm starting a log. The main reason for me putting my log online is accountability. I figure that it will be harder for me to change up my program or do something stupid if I have to explain it to someone besides myself.
42 y/o male
5'9" 178 lbs
Recovering triathlete, been lifting sporadically for 6 years.
My goal is really just to keep training for the rest of my life. Not specific, but I really don’t have any specific needs. One problem I have is continually shifting plans and goals. So my goal is to stick to slow steady progress via 531 for one year.
I will measure my success by: 1. sticking to the program and 2. showing progress on the lifts.
Modifications: I have a chronic shoulder injury so I am squatting with a safety bar and omitting the bench press.
I also have SI problems so I get chiropractic as needed and I have to back off squats and deads if it is acting up.
Edit (6/6/12): MRI of right shoulder: partial tear of supraspinatus tendon (rotator cuff)
Last edited by quinn; 08-21-2012 at 08:21 AM.
5/28/12 - Monday
C1 W1 Bench - 165
125 x 5
130 x 5
140 x 5 (could have done more but took it easy - shoulder was pinching some)
7, 7, 5 - max efforts
3, 3, 3 - extra sets
Later that day...
- Spent 30 min tearing down an old fort. Definitely a "conditioning" workout. I assembled a new fort for the kids a couple weeks ago, now I have the job of tearing down the old one. It's scary how easily this thing is coming apart - the wood is old and rotted. It's going to make a nice bonfire as soon as we get some good rain.
DB rear fly - 3 sets
Last edited by quinn; 05-30-2012 at 01:48 PM.
Reason: fix date
C1 W1 Squat - 180
Squat (SSB) worksets
115 x 5
135 x 5 (b)
155 x 7 (had 2 more easy)
75 x 10 x 3
Abs - leg raises
Welcome to the geezling. Now let me think what's the name of that song again? The Mighty Quinn?
Quin- german for indomitable- Gaelic for Wise- good luck and good lifting man!
Mark and JM3, thanks for the greetings. I've been impressed with the support people give each other here; part of why I jumped in.
Quinn the Eskimo - been a while since I heard that one.
Gaelic - yes, Wise - maybe not so much.
C1 W1 "Press"
This would normally be press day but I am still having shoulder troubles.
Tried pressing with different grips today to see how it feels - narrow seems better.
Bar x 10 - 3 sets, small discomfort
55 x 5 - not too bad
65 x 4 - started to hurt too much so I stopped
Bar - 3 x 10
Chins - about 30 total
Band pull aparts - a couple sets
This day will probably just be "upper assistance" day for a while. I can live with that.
Friday afternoon: 30 min of fort destruction (sledge hammer, pulling boards apart, etc)
Last edited by quinn; 06-02-2012 at 07:20 AM.
No formal workout today. About 3 hrs of yardwork - a short nap - then I played chase with my son. He's getting fast and those sprints kill me. This is why I workout.
Spent a good part of the day switching bedrooms around which meant up and down the stairs with desks, dressers, mattresses, and such. Yet another example of why strength training is better than cardio for a husband/dad/homeowner.
I may have to put off deadlifting until Tuesday.
C1W1 - DL - 200
Warmup - foam roll, mobility stuff, RDL with bar and some light DL sets
- 130 x 5
- 150 x 5 (b)
- 170 x 5 (forgot to go the extra reps, probably had a couple more easy)
- 95 x 10
- 95 x 10
Eventually want to do 3 sets here.