Chargerforlife's log

[Chargerforlife]

I am starting a new program based on John Sheaffer's recommendations for older lifters. I am 48 yrs old, 6'4" 265 lbs. Started SS back in April. My SS results were:

Squat 85 to 315
Deadlift 135 to 320
Bench 105 to 185
Press 45 to 110

The new program is as follows:

Sunday:
BP/OHP 2 sets of 5, 3rd set to failure
Squat 2 sets of 5, 3rd set to failure

Tuesday:
BP/OHP 2 sets of 5, 3rd set to failure
Deadlift one set to failure

Thursday:
BP/OHP 2 sets of 5, 3rd set to failure
Squats 2 sets of 5, 3rd set to failure

Resets of 10% will occur when I am unable to complete 3 sets of five reps (one set of five for deadlifts). I plan to increase squats and deadlifts 5 lbs each workout and pressing excerises 2.5 lbs per workout.

Accessory exercise - chins on press day.

Training goal: Increase overall strength in the core lifts.

10/3/10

BP 2x5x165, 3rd set 165 x 10
Squat 2x5x280, 3rd set 280x10

[Chargerforlife]

10/5/10

Press:
2x5x45
1x5x60
1x3x75
1x2x85
2x5x97.5, 1x10x97.5

Deadlift:
2x5x135
1x3x185
1x2x225
1x2x255
1x11x290

Accessory:
Chins 3,3,3 (assisted)

This workout took about an hour. Felt really good - it is really gratifying to complete multiple reps at weights that seemed really heavy just a few months ago.

[Johnny Pain]

Looking good Charger.

Make one single ten pound jump on the deadlift here, in order to bring the reps down a tiny bit. I like to see you not exceed 10.

[Chargerforlife]

Looking good Charger.

Make one single ten pound jump on the deadlift here, in order to bring the reps down a tiny bit. I like to see you not exceed 10.

Sounds good, thanks JP. Traps are a little sore this morning.

[Chargerforlife]

10/07/10

Bench:
2x5x45
1x5x95
1x3x135
1x2x150
2x5x167.5
1x10x167.5

Squat
2x5x45
1x5x135
1x3x185
1x2x225
2x5x285
1x10x285

This workout took about an hour. Felt really good - that last set on squats was tough but awesome. Love this routine - very efficient, very to the point.

[Johnny Pain]

Good work! Same reps with 5 more lbs on the 3rd set. See how long you can keep that up.

[Chargerforlife]

Good work! Same reps with 5 more lbs on the 3rd set. See how long you can keep that up.

Thanks, JP. It really gets tough those last few reps. Love the program. No soreness this morning, just fatigue.

[Chargerforlife]

10/10/10 (cool date!)

Press:
2x5x45
1x5x60
1x3x75
1x2x85
2x5x100
1x10x100
On the last set, my breathing got screwed up on the last rep and so, had to reset at the bottom. I may have gotten 11 reps if not for this.

Squat:
2x5x45
1x5x135
1x3x185
1x2x245
2x5x290
1x10x290 (whew!!!)

At this point, I have decided to drop chins, at least for the first round on this program. I may add them later but want to keep it very simple for now. I would like to add conditioning after deadlifts on Tuesday and also, a conditioning session on Friday. I should note that on Friday, 10/8/10, I did a conditioning session of running the stairs at my work (12 floors with interstitial space between each floor). I did a five minute walk to warmup, the stairs take about 5-6 minutes, and then 5 minute cooldown. A nice productive break from the workday. I workout at home and have an exercise bike. I am thinking of riding moderate to high intensity on Tuesday for 10-15 minutes after I get my breath back from deadlifts.

[Chargerforlife]

10/12/10:

Bench:
3x5x45
1x5x95
1x3x135
1x2x155
2x5x170
1x9x170

Deadlift:
2x5x135
1x3x185
1x2x225
1x2x260
1x10x300

Conditioning: Bike 2 minute easy, minutes 2 through 10 moderate/high intensity 30 second intervals with 30 second rest active lower intensity rest between each interval. 3 minute cool down.

Workout time: about an hour.

I had my annual physical yesterday. Height 6'3", weight 274 (lost an inch in height over the years - evening weigh in after a full day of eating).
BP 123 over 75, heart rate 66. My doc had not seen me in two years (guess I missed last year's physical). She was alarmed at first by my weight because by BMI, I am obese. I explained that I have been weight training and she was quite impressed that I have added so much muscle and strength in such a short time. She looked at a couple of the usual problem areas (belly and between the thighs) and said stomach looks ok and could not see any fat between the thighs, just very large heavily muscled legs. She ordered some labs to check cholesterol and other stuff just to make sure on my internals. Also, she thinks I had should go to a gym and have them check my body fat % because they cannot do it in her office.

[Chargerforlife]

10/14/10:

Press
2x5x45
1x5x60
1x3x75
1x2x85
2x5x102.5
1x10x102.5 (reps 9&10 included more layback than I would like but will still count them)

Squat
2x5x45
1x5x135
1x3x185
1x2x245
2x5x295
1x9x295 (tried for rep 10 but could not reach depth and so abandoned the attempt)