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Thread: Geezer training and Iron induced Musings

  1. #21
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    • starting strength seminar april 2024
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    April 21, the next two months will be busy so I will mostly be doing geezer maintenance, lift heavy but not often. Today squats 290x5, 300x5,310x5 last rep was hard. Knee acted up but I focused on keeping the knees out which seemed to help. Presses from rack, 150 3x5. I shared the rack with a young fellow doing squats. He had very good form, almost Starting Strength textbook form. I noticed his knees started to collapse in when he started up from the bottom. I offered him a suggestion which seemed to work for him on the next set. The extra lifter allowed me more time between sets which seemed to work. Power cleans 150 3x3, 155 2x3 but I just failed on the last rep. I need to focus more on the second lift. Pulling from the floor was easy, when I remembered the "chest over the bar" que.
    Last edited by pkelly54; 05-01-2013 at 10:51 AM. Reason: spelling

  2. #22
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    April 30, finally got back to the gym. Squats 300 3X5, Bench 185 2X5, 190 1X5, Dead lift 340 1X4 - failed on fifth rep. I am trying to evaluate what is holding back my dead lift. I thought this weight would allow for concentration on form. It seems I don't have the energy at the last rep. This might be due to lack of sleep and 60 hr work week.
    Squats felt good, benches were easier than I thought. Maybe it was because they were the first lift this time, as the squat rack was being used.

  3. #23
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    Cinco de Mayo, Squats 300 2X5 and 310 1X5. Went very low on fourt rep which made the fifth rep difficult. Presses from rack 150 2X5 and 155 1X5. Power cleans 150 3X3 155 2X3. Warm up was 10 minutes on elliptical for 10 minutes 197 cal indicated for effort. I used the cue for cleans of hip drive rather than trying to clean with my shoulders. This seemed to get a better drive off the floor. Weight 235. Hoping to get two work outs this week.
    Last edited by pkelly54; 05-07-2013 at 09:34 AM. Reason: spelling

  4. #24
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    June 2, Back in the gym after almost a month. I took this time to see how much I lost. Lots of work and not much sleep these past four weeks. Weight 234, warm up elliptical 11 minutes,219 cals, Squats 280 3X5, found these to be very hard. Bench 175 3x5, not a problem, deadlift 315, lost my grip the first lift, used straps for 1X5, did two more with alternating grip. I am still working on deadlift form issues. I don't expect to get to the gym more than twice a week so I will use linear program to see if I can get back to better numbers.
    Last edited by pkelly54; 06-05-2013 at 12:11 PM. Reason: spelling

  5. #25
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    June 5, 8PM to 9:30 PM "B" workout on LP. Reset some due to time away from gym. Did the power cleans and presses first rather than starting with squats because someone was in the squat rack. I think that may have throw my routine off. Pull something in my hamstrig during the power cleans. Weight 236, warm-up elliptical 11 minutes 0.97 miles, 194 Cals. Power cleans 145 5X3. Presses 145 3X5, Squats not too good,275X4, 280x4,285 1X2. I was concerned I might hurt the hamstrig more if I pushed the squats. My son is getting married at the end of the month, so I did not want to attend the weding with a limp. I got new knee sleeves, these are a larger size than the old ones. They are more comfortable. Started to get cramps in my calf and foot when I was changing back to street clothes. I will make sure I drink some tonic water tonight.

  6. #26
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    June 17, away from gym due to work and moving. Wedding this weekend so I am taking it easy for this workout. Do not want to go to a meeting of the clan with a bad knee. Also, a bad case of poison ivy realy interfered with everything. Weight 236, warm-up elliptical 11 minutes, 1.1 miles, 190 Cals. Bench180 2X5, 185 1X4, fail on the fifth rep., Squats 260 2X5, 265 1X5, everythig felt good. Press from rack 140 1X6, Deadlift 320 1X5. Tired at the end. Thinking about switching to a TM cycle after the wedding. I hope to have time to get to the gym 2 or 3 times a week. Wendler's article on T-Nation seemd to help on the bench, especally the hint about squating the bench press.

  7. #27
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    June 27, time to focus on training. Squat 280 3X5, O.H. Press 150x5 , X3 failed on fourth rep, 145 X4, 140 X4, X3. Press was not good, getting stuck in the middle of the lift. P.Clean 150 5X3, finished with 5 reps of OH press on last P.Clean rep. I noticed when I focused on a tight grip and chest over the bar on the initial lift from the floor the weight went up easy. Helped some kid correct his dead lift form. He was rounding his back.

    I listened to a video by Phil Stevens (one of the Iron Radio guys) about the dead lift. He emphasized the shoulders behind the bar rather than the scapular over the bar (per SS/BBT form). While Phil Stevens was discussing dead lift form, the same que was used by the Olympic weightlifting coaches at the O.L meet I attended a couple of months ago. I plan to experiment with the dead lift que in the future.

  8. #28
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    June 30 Squats 285 x5, x5, x3,x2, squats got heavy on the last set. Maybe I need to eat breakfast before lifting. Bench 180 3X5, dead lift 330 x4, x1. I will keep the same weight for next time for the dead lift. "Squatting" the bench was helpful. Dead lift que helped, but i need to get better at the form and the grip.
    Weight 234, warm-up 10 minutes on elliptical.
    Last edited by pkelly54; 06-30-2013 at 07:11 PM. Reason: additional info

  9. #29
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    July 5, squats 285 3x5. I did not go up in weight because I did not make the third set the last time. This was wise. I think I may have been pushing too fast. Press 145 3x5, this went well. I am not ready to microload yet. Plan to use 150 next time. Power cleans, 150 5x3, went well when i set up similar to the dead lift and used my legs as much as practical, less shoulders . Finished the last set with three reps of presses. Tried chins, at which I stink, and did some dips, also not very good. Curls 3x6 with 80.

  10. #30
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    starting strength coach development program
    July 18, been a while between workouts. Work and grandchildren took up the time. Warm-up, elliptical for 10 minutes. Squats 285 2X5, 290 1X5, Press 150 at 3X5, dead lift 330 1X5. rested a few seconds between reps to dry hands as the gym does not have chalk. I also focused on a tight grip which seem to help. I then tried an intensity set for the bench but only did 205 for one rep. I felt it was a good work out I am looking forward to increasing the weight next time. I need to get a session with a SS coach. I found a couple on Long Island. I was planning to find time to go to NY City but the time back and forth killed my schedule.

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