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Thread: Old(er) guy Novice log

  1. #11
    Join Date
    Nov 2016
    Location
    Cincinnati
    Posts
    175

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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    Good work!

  2. #12
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    Novice Linear Program gains continue for now.....
    Feel like stalling is getting close for sure on Press. Everything else keeps inching up.

    1/4 Weight 185
    Squat 5,5,5@195 light day
    Bench 5,5,5@160
    Deadlift 5@275

    1/6
    Squat 5,5,5@205 bit of a reset. depth issues as feedback from video on forum
    Press 3,2,2@107 5@95 Backoff
    Bad cold plus allergies, not my best effort.

    1/9 Weight 184
    Squat 5,5,5@210 working on squat form. Sliding knees forward was feedback. More video and TUBOW
    Bench 5,5,5@162.5 felt strong
    BBell row 8@95,125,125 tip of elbow sore and know from experience than chin/pulls aggravates this. Trying rows and see how they go

    1/11
    Squat 5,5,5@215 more video to look at.
    Press 5,4,5@107 much better
    Dead 5@280 Close to PR range now

    HIT Stairmaster 6 rounds 60/120

  3. #13
    Join Date
    Oct 2016
    Location
    Austin TX
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    36

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    1/13 Weight 186
    Squat 5,5,5@220
    Bench 5,4,4@165 equals my highest
    CGBP 10,10@95, 10@115 Backoff, trying some bench assistance work, just finding a weight for now
    KB Swing 45# 10 runds 30seconds on, 30 off

    1/16 Weight 188 Yikes! this seems too high
    Squat 5,5,5@225 video of these seems much better than last time, good depth and no just a bit of late forward knee movement
    Press 3,3,3@108 5 wasnt going up, need to start some intermediate program for press, maybe 3s for a while
    9 rounds Stairmaster HIT 60 sec on/120 rest

    1/18 Weight 186
    Squat 5,5,5@230 most ever. some knee cave which must be watched.
    Bench 5,5,5@166 new best
    Dead 5@285 Thought about going for record single. Could almost surely get 300. In the end didnt, training/coaching with friend's daughter in the garage.

    Linear progress continues, but alas I fear a pause in the works. Tomorrow I leave for western slope of Colorado for 4-5 weeks of xc and downhill skiing at almost 9000'. Will find a place to lift. Likely 2x/week. Would be happy not to loose ground given I need to train for citizens xc 21k ski event 2/3, and will likely downhill almost every day. Recovery likely to be taxed. But epic snow this year, can't be missed.

  4. #14
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    Going to 2x/week while at altitude and skiing almost every day. Hope to at least maintain.

    1/23 Weight 185
    Squat 5,5,5@205 Light day
    Press 3,3,3@109 5,5@95 backoff working 3s for a while
    Deadlift 5@290
    Assault bike HIIT 5 rounds 20/100 Wow that is a killer when not yet acclimatized

    1/26
    Squat 5,5,5@225
    Press 3,3,3@110 5,5@95 backoff
    Pullups 5,5,5
    HIIT 6 rounds 20/100


    1/30 Weight 185

    Squat 5,5,5@205 light day
    Bench 5,5,5@167 new 5x PR!
    Dead 5@295 new 5x PR! 3 plates seems in sight
    Chin 5,5,5
    HIIT 6 rounds 20/100
    Hard skiing last 2 days so recovery was suspect. But everything went.
    Heavy squats on Thursday are worrying me. Form seems to start to break at 230 which is on tap.

  5. #15
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    2/2 Weight 186
    Squat 5,5,5@230 little shaky, some knee cave have to watch form
    Press 2,1,1@112 wow, have to deload here for sure
    Press 5,5@100 backoff
    Pullups 5,5,5
    Assault bike HIIT 7 rounds 20/100

    2/7 Weight 184
    xc ski race sat 21k plus downhill yesterday so recovery might be an issue
    switching heavy squat day to Mon/Tues
    Squat 5,5,5@235 went ok so enough recovery
    Bench 5,4,5@169 probably could have gotten 5 across but no safeties, no spotter so conservative. Still PR
    Dead 5@300 progress continues with new PR each time
    Chins 5,6,6
    Assault bike HIIT 5 rounds 20/100

  6. #16
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    2/10
    Squat 5,5,5@210 light day
    Press 5,5,4@108
    Chin 5,4
    Elbow sore

    2/13
    Squat 5,5,5@240
    Bench 2,4,4@170 5@155 backoff
    Dead 0@305, 1@305 5@275 backoff
    pullups 5,5,5
    Wow, must be under recovered. Lots of skiing.
    300 dead went easy last time and I could barely move 305. Same for bench. No spot

    2/17 Weight 184
    Squat 5,5,5@215 light squat
    Press 4,3,3@108 not sure what scheme I need to use going forward... trying 3s
    Press 8@95 backoff
    Chins 5,5,5
    Lots of xc skiing last few days. Tired.

    2/20
    Squat 5,5,5@245 still hitting new PRs Need to film when I get back to Austin.
    Bench 5,5,5@170 Better. New set across PR
    Dead 5@305. Heavy. Some pause between reps but got them all.
    Chin 3,3,5
    Row 3 rounds 500m

    2/23
    Squat 5,5,5@220 light day
    Press 5,5,5@109 went up easily. took yesterday off so better recovery
    Chin 6,5,5
    Row 8@95,135,135
    HIIT assault bike 7 rounds 20/100. Holy Crap these things destroy me at 9000'!

  7. #17
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    3/1 Weight 187
    Squat 5,5,5@225
    Bench 5,5,5@171
    Dead 4@304
    Back from the mountains, hiking and driving for a week.
    Start a bit lighter on squat and video
    Some reps are high, will focus on form
    Less pause on dead reps but 5th wouldn't go

    3/3
    Squat 5,5,5@230
    Press 2@110 5,5@95

    Press would barely move. Need to move to intermediate on press at least.
    Going to try Baker Strength and Mass after 40 program at least as template

    3/6
    Squat 5,5,5@235
    Bench 3,3@172 hard 5@165 backoff
    Stairmaster HIT 5 rounds 60/60
    Right elbow continues to be sore, no chins. Climbing gym yesterday probably didnt help

    3/8 Weight 189 (yikes)
    Squat 5,5,5@210 light day
    Press 1,1,1@112 trying out weight for singles, transition to Baker program
    Dead 5,5,5@275
    SLDL 8,8@135 new so light weight, can do more for sure
    Shrug 15,15@135 light

    Start new program Monday

  8. #18
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    Been lifting but not logging.... catch up

    3/10
    Squat 3,1,1@240 fails at 5. Need to reset some
    Bench 5,5,5@165

    Elements of Baker Mass after 40 program
    incline DB press 10@25, 10@30 finding good weight
    decline DB press 10,10@30

    Going to run Baker type template for Press, Bench, Dead. Sticking with Heavy/Light/Heavy x5 for squat. Feel like squat has more LP to go. Probably need some coaching since form seems to be leaking power.

    35 mile bike over weekend. want to get some more conditioning work in....

    Bouldering sessions at climbing gym 2x/week. Some right elbow tendon soreness so not doing chins hoping bouldering sessions provide some grip and pulling work. Working on squat arm position, quite flexible in shoulders and I think I have been pushing elbows back too far on squat. Working on closer grip and not lifting elbows so high, but still being tight.

    Week of 5's
    3/13 Weight 191
    Press 5,5,5@105
    CGBP 8,8,8@125
    Lying Tricep Extension (LTE) 12@45, 12@55
    Dumbell Overhead Tri Extension 12,12@20

    3/15

    Squat 5,1@235 5,5@225 Failing at 235 move back to 225. Need form work or something
    Fast Press 3,3,3,3,3@95 90 second rest, concentrate on bar speed
    Row 10,10@135
    Dumbbell Curl 12@25, 12@30

    Hike in Davis Mtns over weekend, Mt Livermore, Peak 8040...

    3/20 Weight 186
    Squat 5,5,5@225 work back up....
    Press 3,3,3@110 start 3's
    CGBP 8,8,8@130 still finding good weight
    Dumbbell Overhead Tri Extension 10,10@25

    3/22
    Fast Squat 3,3,3,3,3@185 Bar speed, 90 sec between
    Bench 3,3,3@170 week of 3's
    Deadlift 3,3,3@295
    Incline DB Bench 10,10@35
    Declind DB Bench 10,10@35

    3/24

    Squat 5,5,5@225
    Fast Press 3,3,3,3,3@95
    Short on time, get some work in.

    3/27 Weight 188

    Squat 5,5@185 5@195 squats feeling bad
    Press 1,1,1@115 1@117, 1@120 week for singles. felt good after first 3 so add some weight and get PR
    CGBP 8,8,8@135

    3/29
    Squat 5,4,5@230 better, hit safety on second set and lost balance a bit so racked it
    Bench 1@175, 1@180, 1,1@185 PR on bench
    Dead 1@305, 1@310, 1@315 PR!

    3/31
    Fast Press 3,3,3,3,3@95
    Fast Squat 3,3,3,3,3@185
    SLDL 8@155, 8@185 finding weight
    Incline DB Bench 10,10@40
    Decline DB Bench 10,10@40


    Back to 5's
    3/3
    OHP 5,4,5@110
    Squat 5,5,3@235
    CGBP 8@135, 8,8@140 still finding weight here
    limited time so that is all

    4/4
    Bench 5,5,5@170
    Dead 5,5,5@295 straps
    traveling later this week so getting rest of heavy 5's in.
    Last edited by Ron Goering; 04-04-2017 at 09:35 PM.

  9. #19
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

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    Catching up
    4/5 Week of 3s
    Press 3,3,3,3,3@100 bar speed focus
    Squat 3,3,3@240

    4/10 Weight 190

    Press 3,3,3@115
    Squat 5,5,5@215
    CGBP 8,8,8@145
    Barbell Row 10,10@135
    Standing overhead dumbbell tricep 12,12@25

    4/12
    Squat 5@240, 5,5@225 these still seem harder than they should.
    Bench 3,3,3@175
    deadlift 3@305 rest wouldnt go
    Inc DB Bench 10,10@40
    Dec DB bench 10,10@40

    4/16 Coaching session with Austin Baraki
    Squat 5@225, 5@235, 5@240
    OHP 5,5@112
    Dead@280
    Good session with Austin, had been concerned about arm positioning and depth on squat. Both ok. Suggestion was perhaps top set and backoffs since 5,5,5 seems hard to make progress
    OHP need to take wider stance, squat width roughly.

    4/17 Week of singles
    OHP 3,3,3,3,3@100 bar speed
    Bench 1@185, 1@190 1@192 PR Hadnt really done singles before. Satisfying to get PRs. 225 is goal, may take rest of year to get there....
    Inc DB Bench 6,10@45
    Dec DB Bench 10,10@45
    DB Curl 12@20, 10@30

    4/19
    OHP 1@115, 1@120, 1,1@124, 1@126 PR 135 seems possible, another goal possibly in reach
    CGBP 6,6,6@150

    4/20
    Deadlift 1@305, 1@315, 1,1@325 PR all went up easily. 405 by the end of the year?


    4/22
    Back to 5s Should have time to do full Andy Baker S&M program
    OHP 5,5,5@113
    CGBP 8,7,6@150
    LTE 10,10@55 straight bar, no EZ curl bar. Will monitor elbows and wrists
    DB Tri Ext 8,8@30

    4/24
    Squat 5,5,5@240
    Row 8.8@140
    DB Curl 12,12,12@30
    Pull ups 2,2 elbow seems better so trying these again

    4/25
    Fast OHP 3,3,3,3,3@102
    Bench 5,5,5@175 long rests but they all went
    Inc DB Bench 10,10@45
    Dec DB Bench 10,10@45

  10. #20
    Join Date
    Oct 2016
    Location
    Austin TX
    Posts
    36

    Default

    starting strength coach development program
    4/28 Weight 192
    192 was my weight for a long time when I was fat. It is challenging to accept and hard to resist the notion that I really need to loose some body fat. But going to try and keep eating appropriately for now and not worry about it too much.

    HOT 94 degrees and waited until mid day to go out to garage. A sweat fest. Not feeling great since recovering from cold, but the work got done.

    Squat 3,3,3,3,3@195 focus on bar speed
    Dead 5,5,5@300 sets 2 and 3 with straps. Wasnt sure this was going to get done, good 7-8 minutes between sets, but they all went reasonably easily.
    SLDL 8,8@185
    Shrug 20,20@135

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