Iceberg's SS Training Log

[Bill Quick]

That maybe I'll give that 3-in-2 routine in the new Geezer book a shot. It will cut down on the number of trips I make to the gym (I don't like making trips to the gym after years of having my own gym), and will also cut down on the time I spend in the gym once I get there. And still have a lot of time for recovery, which keeps right on getting more critical the older I get.

[slowmotion]

That sounds good!

[Bill Quick]

That sounds good!

I'll let everybody know how it's going. Monday will be squats, bench, and rack pull day. Only one set of rack pulls, plan to try 1x5x240. Squats and Benches will by 3x5xWhatever. Probably 150 on squats, 130 on benches. We'll see.

If there is one thing the geezer advice for the over 70 crowd is, (from the new book), it's moar intensity, less volume. So I'll give it a try and see how it shakes out.

[Bill Quick]

First the numbers:

Squats:

3x5x150

Benches:

3x5x135

Rack Pulls:

1x5x225

Lat Pulldowns: 3x10x60


When I began with SS, I did the basic novice routine: 3 workouts a week, all four exercises, warmups plus 3x5 sets. I was lifting almost nothing in the beginning - my squats were 60 pounds, my benches 100, my deadlifts 90 (I think it was), but it didn't take very many months for me to hit a big wall, and after that I tried several methods before settling on a variation of the Starr ramping program. I've been using that one ever since (close to two years now) so the switch back to 3 set routines at top weight was...different.

Bottom line: Those third sets wrung me out. In truth, my last set of squats was really 1x3x150, 1x2x150.

Still, the Geezer Prescription Book does say that with us geezers, the ticket is pretty much less volume with the same or better intensity. Well, I'm here to tell you that the intensity was definitely there.

Howsomeever, getting back to my goal strength levels might take longer than I'd initially hoped. We'll see. Still, half an hour after I finished, I did feel that aerobic high I used to get with basic SS, and haven't really experienced for a while. So, good, I think.

[Bill Quick]

Here's where things stand at the moment:

4/22/17 - Squats and Rack Pulls

Squats:

1x5x55
1x5x80
1x5x105
1x5x130
1x5x155

Rack Pulls:

1x5x205


4/25/17: Benches


1x5x60
1x5x80
1x5x100
1x5x120
1x3x140
1x2x140

[57bergstrm]

We older people are a special kind of snowflakes. Your doing great snowflake!

[Mr. Bingley]

good stuff bill, glad to see you back at it

[BrooklynJerry]

Those numbers sure look good Bill.

[slowmotion]

Good to see you're lifting strong, Bill!