A Narrow Assed Old Bastard's Log

[grubinski]

My build (5'11" and 160 on a good day) and jaundiced eye towards gaining weight on GOMAD-style schemes and worrying about the fat later resulted in Rip calling me a "narrow assed bastard". Personally, I think he's jealous, or should be. ;-)

I'm 52, so the focus of my training is getting stronger without metabolically sabotaging my health. I'd like to gain some weight, as long as my strength increases commensurately. However, I'm not going to gorge myself to the point of discomfort to do it.

My typical week looks like this ...

Tues - Press 3x5 then DL to a heavy set of 1x5
Fri - Squat 3x5 (high bar) followed by Bench 3x4-5 or 3x6-7 (alternate "heavy" and "lighter" weights)
Sun - Power Cleans, either 5-8 sets of 2-3, or work up to a heavy (for me) single

Pullups or Chins as they occur to me to do on off days

Current Bests ...
Bench 195x6 or 190x7 (prob 230x1)
Squat 3x5x200 (prob 240x1 low bar)
Deads 5x360 (have done 405x1 recently)
Press 3x5x125, 3x4x127.5 (have done 145x1 recently)
Pullups 25-30 depending on how hard I've been working them (dead hang, no kipping, chin over the bar)
Power Clean 175x1 ... I am not very explosive ... not suprising for a former distance runner

I am probably going to start incorporating a few easy 2 mile jogs per week, with sprinting interspersed with the jogging.

[bob g]

Geezoid! You gotta like the seasoned lifters picking up heavy shit.

[Mark E. Hurling]

That's a very impressive deadlift, especially for a bodyweight of 160. Like bob said, go geezoid!

[Oldster]

That's a very impressive deadlift, especially for a bodyweight of 160. Like bob said, go geezoid!

+2! Nice dead!

[Bean1871]

+2! Nice dead!

+3. Heavy shit, indeed.

[grubinski]

+3. Heavy shit, indeed.

Thanks, guys. Be sure to note the awesomely weak squat as well ;-)

[Mark E. Hurling]

Hey, we focus on the positive here! I'll let the young trolls find the flaws. Then I'll summon the billy goats.

[grubinski]

08/19/11 -- Bodyweight 159#

Squat (HB) to 3x5x205
Bench 5,4,4x195 followed immediately by 6x135 close grip
18 chins (pull ups are easier for me than chin ups, go figure)

[grubinski]

08/22/11 -- Bodyweight 158.5#

Press to 2x4x127.5, 2x135
Deads to 5x315, 2x3x350

I was going to do 1x5x350, but my spicy mexican lunch started burning it's way up my esaphogus on the 2nd and 3rd reps, and I decided discretion was the better part of valor. So then I figured I'd do 3x3, and on the 2nd set I tore open a cut finger that I gave myself last Friday and started bleeding on the bar. At that point I figured the universe wanted me to go light on deads today. :-) Next week, bland lunch before the workout, and the finger should be all healed by then.

[grubinski]

08/24/11 -- Bodyweight 158.5#

Power Cleans to 2x1, 2, 2x1, 2x1, 2x1 x 155 ... not a great day

Wore my new Adidas lifting shoes, and found I did not like them as much as lifting in Vibrams or barefoot.. That's OK, I really got them for my Oly squats anyway. It was an experiment.