Papa Jerrys log.

[BrooklynJerry]

Wednesday 2/24/16
I was going to repeat Monday's WO today, but it didn't happen. I warmed up un the rower for a few minutes then went out to the garage and was going to warm up with the empty SS bar on the first decent I felt a pull or charley horse in my r/s hamstring so I stopped. I had been sore all day yesterday and this moring but though it would stretch out once I began the sqts, but that was not the case.
I decided to do some upper body things,so this was it
Inc. Bench bar/10 60/6 70/6 6 6
V handle pulldown 100/12 125/6 6 8
TH dumbell shrugs 45/15 15
Lying leg raise 15 15

[Jimmer]

I hope your soreness eases up soon. Good on you for working around it.

It's really interesting to hear Bill Starr recommended volume over intensity for us seasoned individuals. I'll be following your log to see how that goes. Good luck!

[BrooklynJerry]

Friday 2/26/16
DB bench press 30/8 40/8 8 9 3" Thick handle DB handles not sure of weight, used 4 ten lb plate on each handle
EZB curl 50/12 tri press down 50/16}
50/12 50/16}
Hang leg raise 6
Hamstring cramp and general soreness just about gone today, but decided to just do some upper body stuff.
I may do some SB sqts tomorrow or Sunday along with SLDL
It may be that shorter WO's are best for me, no sense doing a WO and then feeling wiped out the next day or so.

[BrooklynJerry]

Monday 2/29/16
SB sqts bar/10 95/6 135/5 160/2
190/5 190/5 190/6 belted.
DB press one arm 15/10 20/8 8 10 10 each side
V handle pulldown 100/12 130/5 6 5
Lying leg raise 12

[BrooklynJerry]

Thursday 3/3/16
I went to bed late and woke up early and felt beat all day.
I wanted to get my WO in as I will be busy until Tuesday. I thought I would do 3 sets of light SB sqts before the DL.
I sure felt stiff and tired so as my WO will show it was not a good day..I didn't want to push it and risk any injury, as I have a long drive to NC tomorrow.
SB sqts bar/10 95/6 135/5
DL 115/5 135/5 185/5
DB BP thick handle 30/8 40/8. 30/16
EZ bar curl 50/ 8. 8

[BrooklynJerry]

Monday 3/8/16
SB squats bar/10 135/5 160/2 With belt : 195/3 185/5 175/6
EZ bar curl 50/6 60/6 6 6
Crunch 15

[BrooklynJerry]

Thursday 3/10/16
DB bench press 15/15 Thick handle 30/12 40/12 40/10
BB row 115/5 135/5 5 8
Hang leg raise 12
Tri press down 50/16 50/12
I am going to try something along the line of something I read in wendlers grey pubes and kubiks grey hair and black iron, but using reps and sets of my own design.
As MEH and Shugg have written here, at my age sqts and DL take more time to recover from, no way I could sqt 2 to 3 times a week. As for using DB for presses instead of the BB , doing it to give the shoulders a break. I really need to get down near 200 lbs BW. And HTFU.

[BrooklynJerry]

Monday 3/14/16
DL. 115/5 135/5 185/5 205/5 225/5
Put on belt 235/5 then back off 205/8 no belt
Ft. Plate raise 10/15 25//15 25/15 30/5
V handle puldown 100/10 130/5 130/6 110/11
Lying leg raise 15

[BrooklynJerry]

Thursday 3/17/16
DB press one hand 15/12 23/8 7 7 7 8
EZB curl}. 60/8 60/8 60/8
Tri press down} 60/8 60/8 60/12
Did these as superset
Side bend 50/15
Shoulder is feeling ok but LS still weak.

[BrooklynJerry]

Monday 3/21/16
SB sqt bar/10 95/6 135/5 160/2
195/5 185/6 175/8 belt
BB row 115/6 135/5 145/5
Sit up 20