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  1. #1
    Join Date
    May 2010
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    Default Chargerforlife's log

    • starting strength seminar june 2022
    • starting strength seminar august 2022
    • starting strength seminar october 2022
    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
    Last edited by Chargerforlife; 10-03-2010 at 10:18 AM.

  2. #2
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    May 2010
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    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.

  3. #3
    Join Date
    Dec 2008
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    37

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    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.

  4. #4
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    Quote Originally Posted by Johnny Pain View Post
    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.

  5. #5
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    May 2010
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    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.

  6. #6
    Join Date
    Dec 2008
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    Good work! Same reps with 5 more lbs on the 3rd set. See how long you can keep that up.

  7. #7
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    Quote Originally Posted by Johnny Pain View Post
    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.

  8. #8
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    May 2010
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    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.
    Last edited by Chargerforlife; 10-10-2010 at 10:19 AM.

  9. #9
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    May 2010
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    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.
    Last edited by Chargerforlife; 10-12-2010 at 08:08 AM.

  10. #10
    Join Date
    May 2010
    Posts
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    starting strength coach development program
    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)

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