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  1. #1
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Talking JohnR's log

    • starting strength seminar june 2022
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    Hi Everyone, I'm new to the forum here and figured I'll start logging to keep my
    training level up and see what everyone else is doing.
    I'm 56, 5'5"" 160lb and been doing some moderate to heavy lifting the last few years.
    I did some power lifting when I was 15-18 years to bulk up for sports but gave it up
    for mostly running, biking and some push ups and chins once in a while.
    I walk every day for 30 mins up hills and do some biking on most weekends for
    my cardio. As far as lifting I'm in the less is better school, just doing a
    couple of exercises 3 days a week. I've read Rip's, McRoberts and others books to figure out what to do but I never really stayed on particular method. I tend to wing it for better or worse.
    My current goals are to clean & press BW and dead lift 2xBW for 3 reps
    I'm about 5% below the press and 15% below the dead lift. I think the hitting the dead lift goal will be easier at this point though.
    I have arthritis in my right knee which limits my ROM and flexibility. I've done DB and BB box squats with moderate LB's but can't go balls out without inflaming the knee.
    I'm going to start doing front squats to work on flexibility and see how much I can improve.

    Thurs 9/30

    Warm ups
    Rolls on Swiss Ball to stretch back and legs
    Crunches Knee tucks

    All weights in LB's
    Format: Weight x Reps x Sets

    Back Extensions
    BWx8 25x8 35x8 45x8

    Clean & Press (I do 1 clean and multiple presses) (Volume day)
    Warmup 45x8 95x3 115x1 125x1
    140x2 140x2 140x3

    I'm trying to work up to 3 sets across of 3 reps with the working weight

    Front Squat
    45x3 45x3 95x2 95x2 95x2

    I have to work on my wrist flexibility and form with these. Patience

    At the end for my normal weight lifting routine I do a moderate mini circuit for
    strength/endurance etc.

    Farmers Walk holding 2 45lb plates for ~ 2 mins
    BWx5 slow dips (3 secs down 3 secs up)
    Lunges: BWx8 for each leg

    Walk for ~1 min holding a 45lb plate over my head
    BWx5 slow dips (3 secs down 3 secs up)
    Lunges: BWx25lb plate over my head for each leg

    Farmers Walk holding 2 75lb DB's for ~ 45 secs
    BWx5 slow dips (3 secs down 3 secs up)
    Lunges: BWx35lb plate over my head for each leg

    Roll on Swiss Ball to stretch out

    That's it for now, Have a cold one !

  2. #2
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    30,841

    Default

    Welcome, it'll be good to have another old fart around along with Oldster since we're all within a few years of each other. I followed the McRobert microloading stuff for quite a while before I got here myself. After a certain point in time or age though, you have to reconsider how well that works for an aging recovery ability and that's why I do what I do now. It has a heavy leavening of Rip's conclusions applied to Wendler's 5/3/1. Not that there's much (if any) material disconnect between the two. Less is working better for me too, I just wish I had arrived at that conclusion at your age.

  3. #3
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default Sat 10/02/201

    Sat 10/02/201

    Warm ups
    Rolls on Swiss Ball to stretch back and legs etc
    Crunches, Knee tucks
    Back Extensions BWx8
    Deep knee bends x 8

    All weights in LB's
    Format: Weight x Reps x Sets

    Deads (Moderate volume day 45 secs between sets)
    185x5 225x3x5

    BB Press (Speed day 30 secs between sets)
    45x8 95x2x5

    Front Squat
    45x3x2 95x2x5
    I'm working on my wrist flexibility and form with these

    Strength/Endurance mini circuit (minimal rest between sets)

    Farmers Walk 2 65lb DB's ~ 45 secs
    Free standing calf raises on ledge BWx15
    Chin ups BWx3 (3 secs down 3 secs up)

    Farmers Walk holding 2 75lb DB's ~ 45 secs
    Free standing calf raises on ledge holding a 25lb plate overhead x 15
    Pull ups BWx3 (3 secs down 3 secs up)

    Farmers Walk 2 85lb DB's ~ 45 secs
    Free standing calf raises on ledge holding a 35lb plate overhead x 15
    Chin ups BWx3 (3 secs down 3 secs up)

    Farmers Walk 2 90lb DB's ~ 45 secs
    Free standing calf raises on ledge holding a 45lb plate overhead x 15
    Chin ups BWx3 (3 secs down 3 secs up)

    I plan on doing slow reps with the chins , pull ups and dips in my mini circuit to stimulate muscle growth, like Louie Simmons says. l I just need the steroids to get
    Westside results !

    Roll on Swiss Ball to stretch out
    Leg Raises x 25

  4. #4
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    Tues 10/05

    Warm ups
    Rolls on Swiss Ball to stretch back and legs
    Crunches, Knee tucks

    Format: Weight x Reps x Sets. Weights in LB's

    Back Extensions: BWx8 25x8 35x8

    Front Squat: 45x3x2 95x2 135x2x5
    Working on form & flexibility

    Clean & Press (Singles day)
    45x8 95x3 115x1 125x1 135,140,145,150x1 155x1 push press

    Clean Hi Pulls from floor to chest: 135x3x3
    Gonna start doing these with moderate weight on alt days to improve my cleans

    Mini circuit for strength/endurance. Minimal rest between sets

    Farmers Walk: 45lb plates for ~ 2 mins
    BWx5 slow dips (3 secs down 3 secs up)
    Lunges: BWx8 each leg

    Walk for ~1 min holding a 45lb plate over my head
    BWx5 slow dips (3 secs down 3 secs up)
    Lunges: BWx25lbx8 each leg

    Farmers Walk: 2 75lb DB's for ~45-60 secs
    BWx5 slow dips (3 secs down 3 secs up)
    Lunges: BWx35lbx8 each leg

    Roll on Swiss Ball to stretch out

  5. #5
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    Thurs 10/07/201

    Warm ups
    Rolls on Swiss Ball to stretch back and legs etc
    Crunches, Knee tucks
    Back Extensions BWx8
    C2 Rower L5 1000m 4 mins 32 secs
    Deep knee bends x 8

    All weights in LB's
    Format: Weight x Reps x Sets

    Deads (Speed day 45 secs between sets)
    135x5 185x2x5

    DB bench press 30 deg incline
    45,55,65x5


    Strength/Endurance mini circuit (minimal rest between sets)

    Farmers Walk 75lb DB's ~ 45 secs
    Chin ups BWx3 (3 secs down 3 secs up)

    Farmers Walk holding 85lb DB's ~ 45 secs
    Pull ups BWx3 (3 secs down 3 secs up)

    Farmers Walk 95lb DB's ~ 45 secs
    Chin ups BWx3 (3 secs down 3 secs up)

    DB step ups 5 levels
    BWx8 25,35,45x8 each leg

    Roll on Swiss Ball to stretch out
    Hanging bar Knee tucks, leg Raises, assorted stretching & other fun stuff

    I'm going to throw in more cardio in warm ups and cool downs. Will also do moderate DB benches on alt days
    to conserve energy for the power cleans & presses on other days. I might try to get the C2 rower time down < 4 mins, but I don't want to burn out too much on warm ups.

  6. #6
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    Sat 10/09

    Warm ups
    Rolls on Swiss Ball,Crunches, Knee tucks,Back Extensions
    C2 L5 1000m 4mins 16 secs

    Format: Weight x Reps x Sets. Weights in LB's

    Clean & Presses (Volume day)
    45x8 95x3 115x1 125x1 140x3x3

    Front Squat: 45x3x2 95x3 135x3,3,3,3,5
    Form & flexibility getting better

    Clean Hi Pulls from floor to chest: 135x3x3

    Mini circuit. Minimal rest between sets

    Farmers Walk: 75lb DB's ~ 45secs
    BWx3 slow dips (5 secs down 5 secs up)

    Farmers Walk: 85lb DB's ~ 45secs
    BWx3 slow dips (5 secs down 5 secs up)

    Farmers Walk: 95lb DB's ~ 45secs
    BWx3 slow dips (5 secs down 5 secs up)

    Roll on Swiss Ball, hanging on bar, stretching

    That's it for me ...

  7. #7
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    Tues 10/12/2010

    Warm ups
    Swiss Ball rolls, stretching
    Crunches
    Back Extensions BWx8
    C2 Rower L5 1000m 4 mins 17 secs
    Deep knee bends x 8

    All weights in LB's
    Format: Weight x Reps x Sets

    Deads (Volume day 60 secs between sets)
    135x5 185x3 225x2 250x2 275x2x3

    DB bench press 30 deg incline
    45,55,65,70x5 50x10

    Strength/Endurance mini circuit (minimal rest between sets)

    Step ups BWx8 per leg
    Chin ups BWx3 (3 secs down 3 secs up)

    Step ups 30lb DBs x 8 per leg
    Pull ups BWx3 (3 secs down 3 secs up)

    Step ups 45lb DBs x 8 per leg
    Chin ups BWx3 (3 secs down 3 secs up)

    Swiss Ball rolls,stretching

    I'm outta here ...
    Last edited by johnreynolds; 10-12-2010 at 07:52 AM.

  8. #8
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    Thurs 10/14,2010

    Warm ups
    Rolls on Swiss Ball,Crunches, Knee tucks,Back Extensions
    C2 L5 1000m 4mins 10 secs

    Format: Weight x Reps x Sets. Weights in LB's

    Front Squat: 45x5 95x5 135x5x3 145,155,165x5
    Form & flexibility getting better. Will start using real poundage soon

    Presses (Speed day ~30 secs between sets)
    45x8 65x4 95x2x5

    Power Cleans: 115,125,135,145x1 155x0 155x0
    Ran out of gas on last weight

    Mini circuit. Minimal rest between sets

    Farmers Walk: 75lb DB's ~ 45secs
    BWx5 slow dips (5 secs down 5 secs up)

    Farmers Walk: 85lb DB's ~ 45secs
    BWx5 slow dips (5 secs down 5 secs up)

    Farmers Walk: 95lb DB's ~ 45secs
    BWx5 slow dips (5 secs down 5 secs up)

    Roll on Swiss Ball, stretching

    C2 rower times getting better, 15 secs off my 1000m best time last year when I was doing more HIT cardio.
    I guess doing fast paced lifting and moderate walking up hills and some moderate weekend biking maintains decent cardio performance.
    Starting to take cold showers after working out to increase blood flow to muscles etc for better recovery.
    Not sure if it's effective, but makes me feel better. Maybe it's a macho thing !

  9. #9
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    Sat 10/16/201

    Warm ups
    Roll on Swiss Ball, stretching,crunches, knee tucks,back Extensions
    C2 Rower L5 1000m 4 mins 3 secs
    Deep knee bends x 8

    All weights in LB's
    Format: Weight x Reps x Sets

    Deads (Speed day 45 secs between sets)
    135x5 185x2x5

    Clean & Press
    45x8 95x3 115x1 125x1 135x2 140x2 145x2 150x1 115x7

    Hi Pulls
    135x2 145x2 155x2

    Strength/Endurance mini circuit (minimal rest between sets)

    DB step ups L5 35lb DB's
    Chin ups BWx3 (5 secs down 5 secs up)

    DB step ups L5 35lb DB's
    Pull ups BWx3 (5 secs down 5 secs up)

    DB step ups L5 45lb DB's
    Chin ups BWx3 (5 secs down 5 secs up)

    Roll on Swiss Ball, stretching

  10. #10
    Join Date
    Sep 2010
    Location
    Atlantic City, NJ
    Posts
    354

    Default

    starting strength coach development program
    Tues 10/19,2010

    Warm ups
    Swiss Ball rolls ,Crunches, Knee tucks,Back Extensions
    C2 L5 1000m 4mins 8 secs

    Format: Weight x Reps x Sets. Weights in LB's

    Front Squat: 45,95,135,155,175x5 185x4

    DB 30 deg inclines
    45,55,65x5 50x8

    Power Cleans: 115,125,135x1

    Mini circuit. Minimal rest between sets

    Farmers Walk: 75lb DB's ~ 45secs
    BWx5 slow dips (5 secs down 5 secs up)

    Farmers Walk: 85lb DB's ~ 45secs
    BWx5 slow dips (5 secs down 5 secs up)

    Farmers Walk: 95lb DB's ~ 45secs
    BWx5 slow dips (5 secs down 5 secs up)

    Roll on Swiss Ball, Foam Roller, stretching

    Felt a bit tired today. Will take off an extra day. Walked, climbed and biked 25 miles on weekend.

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