Papa Jerrys log.

[BrooklynJerry]

As per Adam Skillins suggestion it is time to start a log.65 yo grandpa 5'10" 200'lbs. Worked out years ago did a PL meet at age 50, 300 220 400 were the PR. Last five years not much interest in WO . Found this site and got the books.
WO two days a week, last sessions were.
Monday sqt 175x5. 170x5, 165x5 155x8
BP 145x4, 140x4,135x5, cgbp 105x10
Pronated pull down 115 5x3

Thursday DL 240x5 225x8 SLDL 185x5
Press 95x5
BB row 135 5x3
Going to the squat seminar on Sunday in Merrick hope to get some critique on sqt form. As usual was always told keep your back straight, chest up and look up. This was not a natural position for me.

[Mark E. Hurling]

Good to see you loggin.

[BrooklynJerry]

Went to the squat seminar yesterday and it was very informative. I was told my bar position was not low enough,and the coach tried to get me to correct that and the back extension. I know I have a tight right shoulder probably work related and was told years ago by a chiropractor that my lower back didn't have the curve it should the coach had me try the superman exercise, I can get my quads off the floor but not much flexability in the lower back. When standing he told me the cue to drop my dick between my knees. If I could do that I wouldn't be here worried about getting stronger.Did some sqts there and my shoulder was sore as hell last night.
Shoveled snow this morning and was going to blow off the WO but had time today so went for it.
Sqt 177.5 x5 170x5 165x5 160x8
BP 145x5 140 x5 135x4
Cgbp 110x8
Supinated pulldowns 115 5x3 and a set of hanging leg raises.
I have another two weeks on this program for no other reason then that's what left on the exercise sheet I use
I then my try the one lift a a day program,may be a welcome change.

[Bill Quick]

I thought you had to keep looking up on squats, too. SS cured me of that pretty quick. Good luck!

[BrooklynJerry]

Here is today WO. DL wu then 245x3 wanted 5. Took a rest 245 x3 , then a 4 minute rest and got 245x5.
SLDL 185x10
Press, 97.5. X5, 4, 3, 3.
BB row. 140 5x3
Side bends 50 x20 1 set each side. Then out to clean some snow. I have a snow blower but it isn't self propelled so may get in some cardio. Drank a protein drink but am hungry as hell.

[Mark E. Hurling]

Careful with the side bends. I used to swear by them to stabilize my lower back. But gradually I realized that they were contributing to the problem and started to swear at them. Your combo of the SLDL, OHP, and rows are getting your lower back pretty good by themselves.

[BrooklynJerry]

I get what you mean about the side bends. Imused to WO at Dr.Ken Liestner's Iron Island Gym, he used to write the programs for all the members and update after each WO. He did it far any member that wanted it. He always included side bends for the abs on one of the WO for the week. Imused to,do,them just to the side with the DB but have been extending to the opposite side lately . I guess will,drop them when start my new one lift a day program in 2 weeks.

[Mark E. Hurling]

Dr. Ken. A real beast. I am still in awe of that video of his 20 rep squats.

[BrooklynJerry]

That was for real.i know some say the weights were aluminum I know that's not true as my son was present that day. Up until last summer my son worked out in his garage every Saturday.Dr. Ken is for sure a character.It seems he has a lot of different ideas then Ripp does on training. My son sent me a photo from the Titan site when Ripp visited docs home. I would have loved to have been there.
Today was sqt day and bench.
Sqt.
180x5, 175 x5,170x5 165 x8
Bench 147.5 x5
142.5 x5
137.5x5
CGPB. 115 x8
Pull downs 115. 5x3
Hanging leg raises 1 set of 10.

[BrooklynJerry]

Yesterday, DL 250 3 reps 3 sets. Hard for me
SLDL 185 x 12
Press 100 4 x3 Back off 80x8
Pull downs supplanted 100 12x3
That's all I had