Old(er) guy Novice log

[Ron Goering]

4/30 Start week of "3s"
OHP 3,3,3@118
CGBP 6,6,6@155
LTE 10,10@55
DB Tri Ext 6 each side @30 Didn't have time to do another set and not enough rest after LTE. Maybe drop back and focus on good form

[Ron Goering]

Rest of the week of "3s"
5/1 Weight 194
Squat 3@245 3,2@255 lost balance on last set and didnt try to get last rep. started looking up and form went to hell
Pull up 3,3,3,4 starting back into these slowly to try and keep elbow healthy
Barbell Row 10,10,10@135
DB Curl 10,6@35

5/2
OHP 3,3,3,3,3@102 work on fast bar speed
Bench 3,3,3@180 these are moving up again which is great. Still so light in the big picture but 225 one day seems possible
Inc DB Bench 10,10@50
Dec DB Bench 10,10@50

5/3
Road bike 28

5/4
Squat 3@185, 2@195, 3@200, 3@205, 3,3@210 really focus on staying in hips with tight back. much better
Dead 3,3,3@305 this didnt go up last time for 3 sets so good
SLDL 8,8@195
Shrug 20,20@145
OHP 5,5,5@105 just get in some extra pressing volume.

Big hike this weekend, the 4 highest peaks in TX 15 miles 5000', a whole bunch of bushwacking in the Guadalupe mtns. Should be fun (at least afterwards).

[Ron Goering]

5/6
Hike Guadalupe Mtns west Texas. 4 highest peaks. 15.5 miles, 5700' gain, 4+ miles off trail bushwacking, 16 hours.
One of the longest and hardest days I have ever spent in the mountains. Even with 5 liters of water ended up very dry and with some leg cramping issues which has never happened before.
I am sure this is not going to help recovery for the week Good news is I was tired but not particularly sore next few days so I think squats helped with that.

Week of "1s" if Andy Baker program

5/8
OHP 1@128, 1,1@130 PR
CGBP 7,8,8@155
LTE 8,8@60
DBTE 12@25

5/10 Weight 191
Legs still very fatigued from long hike
Squats which went for triple last week wouldn't go at all. Discouraging.
Squat 1@225, 1@245 0@255 5@225 Backoff. Yuck
Pullup 3,4,4,4,4 Slow increment to see if I can get volume back without golfers elbow recurring
Row 10,10@140
DB Curl 8,8,8@35

5/11
OHP 3,3,3,3,3@102 Short rest, bar speed
Bench 1@185, 1@195 PR 0@196, 1@185
Inc DB Bench 8,8@55
Dec DB Bench 8,8@55

5/12
Squat 3,3,3,3,3@185 light and easy
Deadlift 1@335, 1,1@340 PR
SLDL 8,8@205
Shrug 20@145
Happy about DL PR hard but not impossible.
Have to figure out how to get back on squat gains train.
I guess squat for me is much more sensitive to recovery and/or the big hike took way more out of me than I would have expected.

[Ron Goering]

Deload week
5/15
OHP 5,5,5@105

5/16
Squat 5,5@225 5@185 Even 225 felt heavy. I really don't know what is happening with squat. Some rest this week and part of next, and then get back to it. May just try LP again.

5/18
Bench 5,5,2@170 probably didn't wait long enough for third set (and it is hot and very humid now)


5.20
Squat 3,3,3@185
Dead 5@285

Start with round of 5's next week after a few days off with visiting friends.....

[Ron Goering]

Back to week of 5s

But first
5/22 Ride 37
5/23 Ride 18 Hilly

5/24
OHP 5,5,3@116 new PR, couldnt quite get last set 5@105 backoff
CGBP 3@157.5 3,5@155 not recovered from press
LTE 10,10@60
Db TE 12,12,12@20

5/25
Squat 5,5,5@215 Deloading and working back up. Squat has been most disappointing
Pullup 4,4,4,4,4,5 no elbow pain so that is good
BB Row 10,10@145
DB Curl 12@30, 8,10@35

5/26
OHP (bar speed) 3@95 3,3,3,3,3@105 short rest
Bench 2@177 4@170 5@165 supposed to be sets of 5 at 177, not happening.
Inc DB Bench 8,6@55
Dec DB Bench10,10@55

5/28 Hot and very humid
Light Squat 3@185 3,3,3,3@195 Short rest
Dead 5,5,4@310 PR for sets. Went easier than expected. Some form breakdown on last set so let it stop
SLDL 8,8@210 not sure what percentage of DL I should be aiming for. These are still easy
BB Shrug 20,20@145 Are these supposed to be much heavier?

[Ron Goering]

5/29
Bike 28 working on conditioning for July Colorado mtn week long backpacking trip

5/30
OHP 3,3,3@121 6@105
CGBP 5,5,5@157.7
LTE 12,12@60
DB Tri Ext 8,8@25

5/31
Squat 5,5,5@225 just working back up
Pullups AMRAP 5 minutes: 20
BBell Row 8,10,10@150

6/2
Squat 5,5,5@235 finally getting back to where I was 2 months ago
Deadlift 3,3,3@320 PR for triple
SLDL 8@215 8@220

6/3
Bike 33

6/4
Bench 2,2,1@182 supposed to be triples 5,5@165 backoff
OHP 3,3,3,3,3@105 Bar speed

6/5
Squat 5,5,5@240 training some friends so no time for anything else.

[Ron Goering]

6/6
OHP 0@135 1,1@132 PR 5@110 backoff
Got greedy and went for 1 plate, no go ... soon. 132 is PR so happy with that
Not much time so kind of 1 lift a day for a bit, and then a bunch of travel and reduced opportunity

6/7
Squat 5,5,5@215 light day
Dead 1@350 1,1@355 PR Yeah

6/9 Weight 193 I really am going to have to drop some weight I think to make it easier to hike around the mountains of CO at 10000+ feet with backpack, but going for the last bit of strength I can get
Squat 5,5,5@250 Squat is finally moving up again just using straight LP hope I can get back here when I can return to serious lifting which will be nearly a month. sigh.
Bench 5@165 felt heavy, 90+ and humit 5,5,5,5@135 for some volume