Geezer training and Iron induced Musings

[pkelly54]

8-21-17
Squat 140x5, 230x5, 255x5x3. The first set was the most difficult. I am working on depth. I think it is OK. It is as low as I can go. One thing I have noticed is the knees have improved over the last several weeks. I walked about 2 miles in the sand, at the beach, yesterday and my knees hardly bothered me. This would have been much different several months ago.

OHP 120x5, 140x5, 150x5, 155 x3, 150x5 – need to work harder on this.

Chins -70 x9, x6, x5 I found the first set easy but I seem to lose stamina on the subsequent sets.

[pkelly54]

8-23-17 morning workout
Bench – 140x5, 160x5, 190x5x2, 185x5 – 4 minutes rest between sets. The third set with the reduced weight was doable but hard.
Dead lift – 135x5, 225x5, 275 x5x3. Dead lift form was starting to breakdown as the bar drifted away from my shins. This is an ongoing defect in my form. Needs work. I will keep at this weight until I feel the form has improved.
Dips -55 x9, x9, x7 making good progress on the assisted dips. I maintain strict form and the shoulders go below the horizontal of the elbows.

[BrooklynJerry]

Nice work Pete. I am hoping with the cooler weather coming I can make a little progress in strength while dropping 5 lbs of BW.

[pkelly54]

Thanks Jerry. Your log shows some progress as well, good work.

[pkelly54]

8-25-17
OH Press 120x5, 140x5, 150x5, 155x5x2 the warmup sets and the first work set were seated presses because the two squat racks at the gym were being used. The last two sets were from the squat rack which was a bit easier and I consider it much safer than trying to pick up or rerack on the seated press contraption.

Squats 140x5, 230x5, 265x5x2, 265x4. I felt a tweak in my back on the fourth rep, so I stopped. At least I learned something. Geezers should not push into a danger zone, we can always come back another day and crush it. I learned that the pushing it too hard gets you nowhere. When I was pushing hard I was doing more weight but I would suffer a stream of injuries. Worse was my knees we troublesome. Walking down steps always required a mental set up to be ready for the pain of the first step. Now I notice I don’t notice my knees as much. Mark Rippetoe said doing squats correctly can fix knee problems, only a bit more colorfully. I believe I am fixing my knee problems without surgery. Regardless, my knees are better than they were. So, I push less hard, but I still push.

Chins -55, x5, x5, x4 the back of the right shoulder hurt on the chins. Thanks to a number of people who posted on this forum for the ideas of the chins and dips, and Ab wheel. Being more of a full figured geezer, I am doing the assisted dips and chins. Like my approach to the deadlift, I will do them with lighter weight to keep the form correct.

[Oldster]

Squats 140x5, 230x5, 265x5x2, 265x4. I felt a tweak in my back on the fourth rep, so I stopped. At least I learned something. Geezers should not push into a danger zone, we can always come back another day and crush it. I learned that the pushing it too hard gets you nowhere.

Heh, the best lesson I learned while aging, too! There is always the net time.

Good work, man!

[pkelly54]

Thanks, Oldster. I appreciate the comment. It seems you are in great shape for your hunting plans this fall. Good luck.

[pkelly54]

8-28-17 morning workout
Bench 135x5, 165x5, 195x5, 190x5, 190x4 got a cramp in my leg on the 4th rep and barely complete the rep. Decided to stop there
Dead Lift 135x5, 225x5, 275x5x2, 275x2, back was bothering me most of the weekend and it got worse as the sets progressed so I considered it a pain I should not try to work through
Dips -40 6, 6, 7 --- I believe Oldster said dips are squats for the shoulders, he is correct.

[pkelly54]

Aug 30 morning workout
Squats 135x5, 225x5, 265x5x3 squats felt heavy today. Back was OK, a little stiff but I worked through it.
OHP 115x5, 135x5, 155x5, 155x4, 155x3. Presses were heavy today.
Assisted Chins -55 6, 6, 3 – no gas in the tank on the last set.

[pkelly54]

Sept 1
Bench 140x5, 170x5 190x5x2, 195x5 - noticed my elbows were too wide. The bar was high on the chest. The reps got a little easier when I narrowed the elbows a bit , which moved the bar lower on the chest. Form was OK.

Dead Lift 135x5, 225x5, 275x5x3 form held throughout the three sets.

Assisted Dips -40 x7, x8, x9.

A new trainer at the gym was looking for business. He asked what I did for my core. I told him “squats and dead lifts.” He told me they were for the legs and back but not for the core. I said they seem to work for me. Although I am a full-figured guy, I don’t think I look like a “Failure a Vic Tanny’s” – geezers should not have to look that up. Anyway, I gently declined his offer for a free session because I think it would be a waste of my time and he seemed to be too set in his ways (as I am, sometimes) to benefit from being told about the Starting Strength method. He seem stuck on isolated muscle training.