Bergie - The Tale of an Old Fart

[Bergie]

12/21

My noon workout at the office. I am somewhat limited to what I can accomplish at work since there is no power rack or bumper plates.

This workout included some accessory exercises as well.

Press 122.5
Weighted sit ups 35# 3 x 12
Weighted pull ups 10# 10 - 5 - 5 quite a drop off in reps completed but the last one were a bit more strict. I don't think I was doing full range of motion the first set.

Tonight will be squats at 195 and Power Cleans at 150. The PC weight is my previous 3RM so should be interesting.

[Bergie]

12/21 pm workout

Squats were fine tonight. Still felt heavy but got through them with no issues. finally up to my body weighty, or close anyway.

195# x3x5

The power cleans were a train wreck.

I was attempting 150# which would match my PR. I was rushing to get them completed before the baby went down for the night. Their room is near the back porch where I work out. The dropping of the weights tends to wake them up which tends to get my wife a little tense.

Anyway my concentration was for crap which matcher by performance.. I did one set felt crappy so through in the towel. I will go at it again when my mind is in the game.

[Bergie]

12/23

Ran out of time today,

Bench 175 3x5
Deadlift 260 1x5

Weighted Situps 25# 3x12
Chin-ups 8, 5, 5

[Bergie]

12/30

I have been busy over the holiday and have neglected my workouts, especially the squats.


12/28
Press 125 5, 5, 4
Cleans 135x5x3

Weighted Situps 35#x3x12
Weighted chinups 10# 7, 5, 4

My form on the cleans is sucks, or at least feels sucky, so I am keeping the weight down for now to get the form together. In addition, I am doing them at the work gym so can't afford to have any misses. Without bumper it scares the naitives.


12/30

Squat 195x3x5
Bench 185x3x5
Deadlift 275x1x5

Weighted Situps 35#x3x12
Pull ups 9,5,4

I kept the squats the same weight as my last work out sense it had been a week or so.

My arms were gassed during the pull ups. I'm guessing the DL took their toll. Wondering if it would be better to do them on off days instead.

[Bergie]

1/2

Happy New Year to everyone!

Only managed a reduced weigth sqaut workout today.

165x3x5

1/4

The gym was a bit more crowded today with the resolution folk.

Squat 205x3x5
Press 126.25 3, 4, and 4 was really heavy. I have not been sleeping well, the twins are not cooperating, or eating well of late. I actuall have lost 6 pounds in the last two weeks.
Cleans 135x5x3

Weighted sit-ups 40#x3x12
Weighted chin-ups 7,5,5

[Bergie]

1/6

Squat 160x3x5
Bench 190 5-5-3 will begin micro-loading
Deadlift 290x1x5 Tried new markless chalk. Worked fairly well. The grip was decent but it did not provide very much in the way of protection. I had several friction hot spots.

[Bergie]

1/8

I am going to change over to an intermediate program starting next week because I am not able to recover adequately from workout to workout. Rip had once mentioned that us older guys would probably benefit more by moving to intermediate early than banging away at the novice for too long.

Today's work out was a metcon; just for a change of pace and to see how I have improved.

Cindy has been my gauge over the past year of doing SS. For those who have not met Cindy: One round = 5 pull ups, 10 push ups, and 15 body squats. The aim is to get in as many rounds as you can in 20 min.

When I stared, about 14 months ago, I could complete 5 rounds. Last August I completed 10 rounds. Today I beat that by one for 11 rounds.

Here are my lift (pounds) improvements for the novice:
Squat 110 to 245
Bench 95 to 202
Deadlift 110 to 310
Press 80 to 135
P Clean 80 to 150

See you in the Intermediate section.