Training For Old Age

[Old LA]

Stats: 64 years old, 5’7”, weight varies the last couple of weeks between 165 and 170.
Starting on my 5th month on Wendler’s 531 programming. Training frequency 4 days/week, Mon. press, Tues. deadlift, Thurs. bench, Fri. squat. Started with a very conservative Wendler training max on all lifts with press at 127 lbs., deadlift at 270 lbs., bench at 165 lbs. squat at 215 lbs. Current training max’s are press 147 lbs., deadlift 310 lbs., bench 185 lbs., squat 255 lbs. Slow and steady, I'm not in a hurry to get hurt.

7/27/15 – 5-5-5 cycle
Press – Warmup- 5X60, 5X75, 3X90
Work sets-5X100, 5X115, 8X125
Pullups- 27.5 lbs. weighted 3X10
Dips – 3X15 (opted for bodyweight only due to some shoulder soreness)
5 mile brisk walk with the wife

7/28/15- 5-5-5 cycle
Deadlift –Warmup – 5X125, 5X155, 3X190
Work Sets – 5X205, 5X235, 14X265
Good Mornings – 15X95, 12X135, 12X135
Hanging Leg Raises – 3X10
Might go for a hike this evening...then I might not.

[Mark E. Hurling]

Welcome to the (geezer) jungle! Nice work, and 5-3-1 I think is the way to go for many of us old guys. Like you, I'm 64, but with a bigger gut.

I was going to ask you where you were in LA, but then saw Utah in the upper right corner, so never mind.

[Old LA]

LA is simply my initials, but my friends call me Les. My enemies call me sundry other things that are likely not even appropriate for this forum.

[lou t]

Welcome to camp Greezer. Good luck on your training.

[Old LA]

7/30/15 - 5-5-5 cycle
Bench Press - Warmup 5X75, 5X95, 3X115
Work Sets 5X125, 5X140, 11X160 (goal was 12, thought I had it but hit a brick wall 2/3 the way up and had to lower it to the safeties. Pussy!)
Barbell and Dumbbell Rows (alternating) Barbell 10X135, Dumbbell 10X60, Barbell 10X135, Dumbbell 10X60 - 2 minutes between sets
Dumbbell Inclined Bench Press - 10X40 lbs., 10X40, 10X40, 10X40 - 2 min. between sets
Ring Pushups, feet slightly elevated - 3X10

[Old LA]

7/31/15 -5-5-5 cycle
Squat - Warmup - barX10, 65X10, 105X5, 130X5
Work Sets - 5X170, 5X195, 11X220
Bench Step Ups With 75 lb. bar - 3X12
Lunges with 75 lb. bar - 3X12
Short and sweet, squats kicked my butt for some reason today.

[Old LA]

8/3/15 - 3-3-3 cycle
Press - Warmup - bar X 10, 8X65, 3X90
Work Sets - 3X105, 3X120, 6X135
Threw in 2 sets of 5X125 for backoff sets cause I felt like it
Weighted (27.5 lbs.) Pullup/Chinups, alternating each set 3X10, with a backoff set of 15 bodyweight only
Weighted Dips (27.5 lbs.) 3X10, with a backoff set of 15 bodyweight only. Last week I only did bodyweight and shoulder was OK, so tried weighted this week.
Finished up with a bit of rope jumping, will probably go for a 4-5 mile walk this evening with a few hill sprints thrown in.

[Old LA]

8/4/15 - 3-3-3 cycle
Deadlift - Warmup - Powercleans 5X95, 5X115, 5X135, then deadlift 5X125, 5X155 , 3X190
Work Sets - 3X220, 3X250, 14X280
Hanging Leg Raises - 3X10
Good Mornings - 135 lbs. - 3X12
Deadlift volume feeling like too much. I found myself resetting after 7 or 8 reps because it didn't feel safe, turning the last reps basically into singles. Wondering if my starting weights were too conservative, therefore I'm getting too many reps on the "all out" last set. Will consider resetting for more intensity and less volume. Will see how my adductor feels in a day or two. Its been sore since I was talked into riding the Diabetes Foundation Tour DeCure, at the last minute, back in May. Riding 30 plus miles, on a bike that doesn't fit me, after having not ridden for over 25 years wasn't wise. But hey, our team raised over $6000!

[Old LA]

8/6/15 - 3-3-3 cycle
Bench Press - Warmup-Shoulder dislocates and shoulder exercises with bands followed by 5X75, 5X95, 3X115
- Work Sets - 3X130, 3X150, 9X170 - My goal was 9 and I questioned that, but just barely made that last lift.
- Back Off Sets 165 lbs.- 3X6
Barbell & Dumbbell Rows (alternating) Barbell 10X140, dumbbell 10X65 ea. arm, barbell 10X140, dumbbell 10X65, barbell 10X140
Dumbbell Inclined Bench Press - 45 lbs. each - 3X10

[Dave Klopp]

Just noticed your log. Welcome!

Riding 30 plus miles, on a bike that doesn't fit me

30 miles on any bike is a decent ride.