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  1. #1
    Join Date
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    Default CULICAN's LOG

    • phoenix arizona seminar date
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    I am going to finally start a log here. 60 y.o. male, 5'9”, 180.5lb. Been cutting very slowly for about a year, bodyweight last October was 198.5lb. All my lifts have been fairly stagnant over the last year because of this, except for my deadlift.

    Following 531 and using two backoff sets of second set last. Deadlifts only get one backoff set.

    My work schedule makes it very difficult to have anything but 4 consecutive days; my training days are Fr-Sa-Su-M.

    Wondering if I might have better results if I had a ON ON off ON ON off off schedule for lifting.

    Will start this log as of last Friday, which was in my 333 week. For 531 purposes a new week starts on Sunday. So two days below are from the 333 week and two are from the 531 week.

    I weigh myself every Thursday upon waking up (weight listed for each day is based on the previous Thursday).

    Friday 11/6/15 BW=180.5

    Bench Press (333): 3x140, 3x160, 3x180, 4x160, 4x160
    Chins: 11xBW, 10xBW, 10xBW
    Seated dumbell press: 7x50, 7x50, 7x50
    Dumbell curls: 9x37.5, 8x37.5

    Saturday 11/7/15 BW=180.5

    Squats (333): 3x235, 3x270, 3x305, 3x270, 5x270
    RDL: 5x245, 6x245
    Ab Wheel: 2x20 reps (kneeling, I can't do these standing yet.)

    Sunday 11/8/15 BW=180.5

    Press (531) 5x97.5, 3x112.5, 1x125, 3x112.5, 4x112.5
    Weighted Chins: 7xBW, 5xBW+25, 6xBW+25, 5xW+25
    Incline Press: 7x135, 6x135
    BB curl: 8x80, 8x 80
    Reverse BB curl: 6x80, 6x80
    Weighted Dips: 7xBW, 6xBW+25, 6xBW+35

    Monday 11/9/15 BW=180.5

    Squats (light): 3x(5x270)
    Deadlifts (531): 5x300, 3x340, 1x380 (pr), 3x340


    I will enter each day individually going forward.
    Last edited by Culican; 11-09-2015 at 08:48 PM. Reason: formatting

  2. #2
    Join Date
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    Welcome. Pretty good numbers for a 60 yr old dude.

    Can you do, as you wonder about, the four-day split of two on, one off, two on, then two off; repeat (Fr ON, Sat. ON, Sun OFF, M ON, Tue ON, W and Th OFF)? The extra recovery really helps, and works well with 5/3/1.

    If you visit my log, you'll see what I do. But basically, its this:

    Monday: Bench/Press (Heavy BP, light press), chins or other accessory work
    Tuesday: Squat, sled drags. Or rows or something if weather is too bad for the sled

    Wed: off

    Thursday: Press (Heavy), Light bench, or dips, or dumbbell bench; chins
    Friday: DL, sled drags. Or chins if I didn't do them the day before.

    Weekend: off

    Super good schedule with lots of recovery built in; lends itself to 5/3/1, or Texas Method, or each lift once per week... you get the idea.

    Good luck! I'll be watching.

    Tom

  3. #3
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    Welcome. Do you work in your basement? Is that why you do the incline press instead of the Overhead Press?

  4. #4
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    Not bad, not bad at all.
    I'm re-running 53/1 after some less than stellar self programming.

  5. #5
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    Quote Originally Posted by Culican View Post
    60 yo male.
    Held off starting a log for a long time because I didn't want to make public my less than stellar lifts (especially press and bench).
    . . .oh brother . . . spare me

    Quote Originally Posted by Culican View Post
    60 y.o. male, 5'9, 180.5lb.
    Chins: 11xBW, 10xBW, 10xBW

    Squats (333): 3x235, 3x270, 3x305, 3x270, 5x270
    RDL: 5x245, 6x245

    Weighted Chins: 7xBW, 5xBW+25, 6xBW+25, 5xW+25
    . . . at my globo lifetime fitness gym, you'd be the strongest 180 lb 60 y.o. there by a long ways . . .

  6. #6
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    Quote Originally Posted by carson View Post
    Welcome. Do you work in your basement? Is that why you do the incline press instead of the Overhead Press?

    Sorry for the confusion. Sunday "press" is overhead press. I will list it as OHP going forward.

    I do the seated dumbell press on my bench press day because one time (either here or on his site, can't remember) Andy recommended them for building shoulder mass, which it has done.
    Last edited by Culican; 11-11-2015 at 04:30 PM. Reason: noticed I couldn't spell the first time I posted this.

  7. #7
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    Quote Originally Posted by pcknshvl View Post
    Welcome. Pretty good numbers for a 60 yr old dude.

    Can you do, as you wonder about, the four-day split of two on, one off, two on, then two off; repeat (Fr ON, Sat. ON, Sun OFF, M ON, Tue ON, W and Th OFF)? The extra recovery really helps, and works well with 5/3/1.

    Tom
    I work 4x10hr Tu-Fri. Gym doesn't open until 5am and I start work at 7am. I suppose I could do bench press Wed AM and Squat Thurs AM but I have found the gym to be busier (even at 5AM) on M-Th, which sometimes causes problems with getting out in time for work. Also, while I have no problems benching at 5am, I seem a bit tight for squats at that time. I can also rush my bench day workout if needed but find it difficult to rush squats and still hit my planned weight and reps.

    I've tried evenings during the week but get home so wound up that my sleep is not good and I am kind of in a fog the next day at work.
    Last edited by Culican; 11-11-2015 at 04:38 PM. Reason: must proofread before hitting "post"

  8. #8
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    May 2010
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    Nice to see your log. I only worked 4/10's once in my mid 20's. It was great but I can see how it could make it hard to git 'er done with the short weekdays.

    Have you thought about going to a 3 week or twice a week routine? Wendler covers those too.

  9. #9
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    Friday 11/13/15 BW=181.5

    Got lazy Friday morning and didn't go to the gym so I went in the evening. Only problem with this is that it cuts my already short recovery time between today's lifts and my overhead press day by about 12 hrs.
    I have done it before and it is workable.

    Bench Press (531): 5x150, 3x170, 1x190, 1x190, 3x170, 4x170 Did an extra set at 190 after a 1 min rest because I thought I really should have gotten two reps on the first 190 set. The second 1x190 was a real grinder.
    Chins: 11xBW, 10xBW, 10xBW
    Seated dumbell press: 8x50, 7x50, 7x50
    Dumbell curls: 9x37.5, 8x37.5

  10. #10
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    starting strength nutrition camp
    Saturday 11/14/15 BW=181.5

    Squats (531): 5x255, 3x285, 1x320, 3x285, 4x285
    SGDL: 5x135, 5x225, 5x225 (First time I have tried these. Really could feel it across the upper back.)
    Ab Wheel: 2x20 reps

    Found another bent bar in the gym. Probably from when the idiots do shrugs and then slam it down on the pins. Brought it to the attention of a "trainer" but it was obvious he didn't care.

    I think I will take a black marker in and just write on the bars, "BENT BAR" in large letters when I find them.
    Last edited by Culican; 11-14-2015 at 11:54 AM.

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