Entering 40 strong than I was at 20

[Randy Scheingold]

Summary update:

1) 4 weeks (12 workouts) have passed since I’ve updated my log
2) Been busy with work travel, vacation, and the family
3) Officially stalled out on a number of lifts, so have made the switch to Texas Method 2 weeks ago (based on suggestion of my SSC)
4) I’ll be doing a 4 day split with a focus on Press until the SSC classic in Oct: Saturday (Volume Press, Curls), Sunday (Volume Squat, PC), Tuesday (Light Squat, CGBP, Back Ext, Chin Ups, Prowler), Thursday (ID Squat, ID Press, DL)

Recent lifts to come in a follow up post.

Synposis of my LP run:

Age: 39
Height: 5’6”
Weight
- 1 year ago: 215lb
- Start of SS: 174
- End of LP: 192
Bodyfat
- 1 year ago: 32% (per home calipers)
- Start of SS: 14.5%
- End of LP: 17.5%
Start of SS: May 24th
End of SS LP: August 13th (Press ended 1 week earlier)
SS Duration: 12 weeks, no missed sessions
Recovery Stats: Eating is good, Rest/Sleep average…3 kids, demanding job, work travel, etc, etc.
Gym: just cancelled my commercial gym membership and joined a real gym (Conviction Fitness in Chicago)….went from: 1 squat rack + No Bumpers/No Platforms/No rowers/No Prowler + only three 45lb bars …. 6 Cages/4 platforms/tons of bars/Pendlay bumpers/two C2s, and a prowler….and a partridge in a pear tree…..
Thoughts on LP:
- I loved it, but wish I was able to get my lifts higher
- My biggest struggle was the multiple resets needed to get my Squat & DL right
- I believe I have plenty of runway left, but given my age, recovery challenges it was time to move on
Advice for Newbies:
- Make sure you get your form right….I wasted a ton of my LP but not getting my squats below parallel....then had to do 2 resets to try to get it right. Ditto for my DL (upper back rounding, no squoze, etc.)
- If you are not video taping yourself….you are not taking your training seriously….set up your phone or ipad and video tape each set. Then watch it while you rest up. This is the MOST important thing I did (aside from my initial coaching sessions)….but video taping from your phone is way cheaper than doing every session with a coach
- You don’t want to be a program hopper…but in the same respect if you continue to stall out, make a change. Especially if you are a bit older. You’ll waste more time resetting on SS, then you would by moving to TM and just getting 5lb increases a week
- Remember….not everyone else you know…cares if their exercise program is legit or not  Just kidding….but make sure you don’t lecture everyone on why they should be squatting, pushing their knees out, going below parallel, etc, etc!

My progress:

Squat
- Pre SS: 95lb (questionable depth)
- Start of SS: 200x5x3 (questionable depth)
- End of SS LP: 235x5x3 (failed to get depth at 240x5x3 after 2 resets + a mid-week light day)….235x5x3 was with PERFECT depth

Bench
- Pre SS: 155x6
- Start of SS: 200x3x3
- End of SS LP: 225x2 (prior was 222.5x4,3,3 and 220x4x4) (did multiple resets, 2.5lb microloads, and advanced novice)

Press
- Pre SS: 95x4x3 (also did about 3 months of seated dumbbell presses, working up to 55lbx6x3)
- Start of SS: 95x5x3 (slight reset from 107.5 to work on form)
- End of SS LP: 132.5x3x3 (multiple resets, was doing advanced novice & 2.5lb microloads)

DL:
- Pre SS: 135x6,4,4 (didn’t realize I should only do 1 set)
- Start of SS: 235x1
- End of SS LP: 275x5x1 (multiple resets to focus on form)

PC:
- Pre SS: N?A
- Start of SS: N/A
- Starting Weight (mid way through SS): 65x3x5
- End of SS LP: 115x3x5

[Randy Scheingold]

Week 11 – Day 2
Squat – 185x5x4 (first light day, a few high reps so I added a 4th set in )
BP – 222.5x4,3,3
Back Ext – 15x10x3
Chin Ups – 4, 5, 5
Standing EZ Bar Curls – 60x8,6,6

Week 11 – Day 3
Squat – 235x5,3 (high on first set, ended 2nd set early)
Press – 120x1 (failed to get more than 1)
DL – 270x5 (new PR)
*Minus the DL, was a shitty workout. Went before work, with no food and little sleep….my own fault…

Week 12 – Day 1
Squat – 235x5x3
Press – 120x2 (failed to get 3x3…switched to TM immediately)
Press – 100x5x5 (moved right to a deload and first volume day)
PC – 106x3x5 (miscalculated the KG and went down 10 lb by mistake)
Note: Was in Maui at Island Valley Fitness…highly recommended if you are vacationing and need a powerlifting friendly gym

Week 12 – Day 2
Squat – 190x5x3 (light day)
BP – 225x2 (failed to get 3x3) 220x5, 220x1 (shoulder pain, stopped)
Chin Up – 7, 5, 5
Curls – 58x8x3
Standing Tricep Ext – 90x12, 100x12, 110x12 (wanted extra work to make up for bench issues….but couldn’t find right starting weight)
Note: Still in Hawaii…recovery was probably an issue too

Week 12 – Day 3
Squat – 240x4,5 (inconsistent depth…called it)
Press – 112x5 (first ID….on my deload still)
DL – 275x5

Week 13 (first week of TM) – Day 1
Squat 185x5x5
Press – 105x5x5

Week 13 – Day 2
PC – 115x3x5
Standing EZ Bar Curls – 60x8x3

Week 13 – Day 3
Squat – 155x5x2 (light day)
CGBP – 185x5x3
Back Ext – 20x10x3

Week 13 – Day 4
Squat – 215x5 (first ID)
Press – 117x5
DL – 280x5

Week 14 (2nd week TM) – Day 1
Press – 110x5x5
Standing EZ Bar Curls – 60x8,9,9

Week 14 – Day 2
Squat – 195x5x5
PC – 120x0 (failed to rack it twice)
PC – 115x3x5 (very hard)
Note: going to reset PC by 10% and climb back up to 115, then microload

Week 14 – Day 3
Squat – 160x5x2 (light day)
CGBP – 190x5x3
Back Ext – 25x10x3
Chin Ups – 7, 3, 3, (out of gas completely from prowler)
Prowler – 180lb (on thin carpet) – four 30 yard sprints (HOLY SHIT…..I had no idea how hard this would be. Took about 45 min for my body to relax. Almost puked…but held it back. Sprints is a loose term for the slow job I was doing….but felt like a sprint in effort)….however….not sore at all the next day!

Week 14 – Day 4 (TODAY)
Squat – 225x5 (10 lb away from my 5rm PR….almost done my deload)
Press – 122x5 (hard, but got them all no problem….2.5 lb from my 5rm PR….10lb from my 3RM PR)
DL – 285 (New 5RM PR!!!)….back rounded on 5th rep though

[Mr. Chubbins]

How are you enjoying TM so far? Do you dind that you are putting in more WO time each week or is the total time the same just split over 4 days instead? I'm at the end of LP for the press and need to find a different approach like TM. Just don't feel like the press gets adequate stress anymore.

[Randy Scheingold]

I'll preface my response by clarifying that I have only been on TM for 3 weeks (4 for Press). And from everything I've read, I know it will get much harder. However, I am loving it. I was very burnt out on 3 Times 3x5 a week. And multiple resets to work on form, push through stalls was getting old. I've split Volume day into 2 days (I do standard warm ups for everything each day). (Day 1 - Press 5x5, Curls 3x12 Day 2 - Squat 5x5, PC - 5x3). I am prioritizing Press right now to let a banged up AC joint in my right shoulder heal. Press/Curl day takes me about 1 hour 10 min (that is with a 500 meter C2 row as a warm up). Squat/PC day takes me about 1.5 hours. I'm resting 5 min between sets, but that will increase, so I would say I will eventually be at 1.5 hours on Press\Curl and 2 hours on Squat\PC day.

On the light day i am doing (5x2 Squats, 3x5 CGBP, and 3x10 Back Ext, 3xMax Chins, and some prowler work), that takes me about 1 hour 15 as well. Without the prowler, I would be under 1 hour.

Intensity day is actually the easiest so far....but am I am still working through my recommended deload, I should hit new PRs in week 5. Intensity day is Squat 1x5, Press 1x5, DL 1x5. It takes about 45 min start to finish...could be quicker if I rushed warm ups.

What I really like about TM so far is the extra practice on Volume Day....it is really helping me with my form on Press & Squat. And Intensity day is fun...it is hard, but knowing I only have to do 5 hard reps....is a huge mental relief.

Summary is so far so good. We'll see how I feel in 3 months when things get hard.

[Randy Scheingold]

Week 15 (3rd week TM) – Day 1
Press – 115x5x5 (form getting slightly better, didn't feel that hard)
Standing EZ Bar Curls – 60x9,8,6 (out of gas)

Week 15 – Day 2
Squat – 205x5x5 (not too hard actually)
PC – 120x5x3 (after failing last week, I got all my reps at 120. Going to keep pushing for 5 lb increases for as long as I can)

[Ryan Kane]

What I really like about TM so far is the extra practice on Volume Day....it is really helping me with my form on Press & Squat.

I've just started OLAD with a three week cycle and I have enjoyed that component too. Instead of jumping straight to a 5x3 max weight and maybe getting it, maybe not, maybe depth, maybe not, maybe good hip thrust, maybe not, maybe good squoze, maybe not, I have really liked doing the volume lifts and finding a consistency at a slightly reduced weight. This can only help the CNS and muscle memory lock in to the correct form.

Great start to the new programming. Keep it up.

Oh, why the EZ Bar Curls? Rip will rip you for that. Use the Barbell for them to really focus on the bicep.

[Randy Scheingold]

Ryan - Great point on the curls. To be honest, I glossed over that part of SSBBT. Your comment made me do some google searches. I'm going to try for straight bar curls for a bit and see if I get better results. thx!

[Randy Scheingold]

Week 15 – Day 3 – Light Day
Squat – 165x5x2
CGBP – 195x5x3
Back Ext – 30x3x10
Chin Ups – 7,5,5

Week 15 – Day 4 – Intensity Day
Squat – 235x5 (matched my old 5RM. 1 parallel, 4 below. also, accidentally did 5 reps of 215….left the weight on after my last 1 rep warm up and thought it was my workset….opps...)
Press – 130x5 (new 5RM!... Getting close to my overall PR of 132.5x3. Was only supposed to go to 127x5, but didn’t have my microplates with me….so just went for it)
DL – 290x5 (new PR! Getting close to 300lb and then those 3 plates!!! Upper back rounding on 2 reps, but not bad enough to repeat next week. Onwards and upwards….)

[Randy Scheingold]

correction - I fucked up with my mix of KG and LB plates today. I ended up repeating 285x5.... Stupid...but oh well. Live and learn. 290 next week for sure.

[Randy Scheingold]

Summary check in:
Weight 194 (up 20lbs since start of LP 4 months ago)
Bodyfat 18% (up 4%)
Waist Size 34.5 (up 2 inches)
Calories average 4000 to 4500 (always hit protein)
Note: Clothes getting tight, not happy in the mirror. Going to start to count calories per Jordan’s To be a beast protocol…for muscle gaining....that comes in around 3250 or so per day. I'm hoping that slows the weight gain a bit and helps me burn some fat. Also going to work in up to 2 or 3 cardio days per week (prowler, aerodyne, rower…all doing HIIT)

Week 16 – Day 1 – Volume Day Part 1
Press – 120x5x5 (these were not easy. Going to try for 125x5x5, but will need to start microloading soon...goal is to try to get to 135x5x5 before microloading, but we'll see how that goes....)
Standing Straight Bar Curls 40x10, 50x8, 60x10,9,9 (lowered warm up volume slightly to save a bit for work sets)

Week 16 – Day 2 – Volume Day Part 2
Squat – 215x5x5 (these started fine….not easy but fine. They did get pretty hard by the 5th set. Also, was very sore the day after. I’m hoping that means some adapation is taking place! Going to shoot for 225x5xs5 next time, and hopefully 235x5x5 before having to jump back to 5lb increases again. My overall squat PR is 235x5...I'd love to get back there before those 5lb jumps again. Note on depth: video taped and confirmed depth was perfect on 21 reps, parallel on 2, slightly high on 2)
PC – 125x1,1 115x3x2 (was going for 5 sets of 3. Time to start microloading….I’ll shoot for 122.5x3x5 next weekend)