Fiftyfit - One Day At a Time

[fiftyfit]

Today was my first workout back, after taking a 10-day, illness-related layoff. This first week will be understandably, light, in large part due to the fact I've only done squats once in the past three months. I had been doing leg presses, as they didn't bother my knees as much.
Mon, Nov 18
Bwt - 194
DB swing (warm-up): 20 x 12
Ext. rotator work: 15 x 8 x 3
SQ: 115 x 5, 145 x 2, 175 x3
BB row: 115 x 5, 135 x 2, 155 x 5
BP: 115 x 5, 140 x 2, 160 x 5 (strict with pause)
Inc. DB hammer curl: 15 x 8, 25 x 8
Pinch grip: 40, 45, 50, 55 lbs.

[fiftyfit]

Thu, Nov 21
Bwt - 191.8
I had a little unexpected stomach problem yesterday, and as a result my weight was down a bit for this workout. I've decided to use a one on - two off H-L-M setup until my birthday, or until I feel that it's not for me, whichever comes first. The program is based on one of Bill Starr's strength routines, with a couple minor revisions of my own. I'm keeping things light for the first week, then I'll start pushing a little more.
Front squat: 45x5, 65x5, 85x5, 105x3, 125x3
OHP: 45x5, 65x3, 85x1, 105x5, 90x5x2 b/o
Good morning (GM): 45x10, 70x10, 95x10, 120x10
DB curl: 15x20, 12x20
Straight-arm pullover (SA P/O): 25x20, 20x20
And that's it!

[fiftyfit]

I had a great workout this morning, but before I get into that, I want to share a tip. Last year I went through months of shoulder trouble that got so bad, I was in constant pain, and could hardly sleep. Near the end of the year, I had given up benching. I was able to incline press, but I was still in pain and unable to progress. Back in the 90s I had injured my shoulder badly, not from my lifting, but from heavy work in a steel shop. From the mid-90s through 2006, I had multiple shoulder surgeries, eventually on both shoulders.
Late last year, when my suffering was at it's worst, I came across a book by John M Kirsch, MD, called "Shoulder Pain? The Solution & Prevention". I read through it, and started following the program. It was painful at first, but as the weeks went by, the pain lessened and my shoulders got stronger. Now, a year later, my shoulders feel great, and my pain is practically gone. I still follow the program at least once a week, and I intend to keep it in my routine. As a side note, my mother also had a very bad shoulder, and she has also followed the program consistently, and has resolved most of her own shoulder trouble.
Now, to today's workout;
Bwt-193
SQ: 115x5, 150x2, 185x5, 205x3 (all solid and below parallel)
30 deg. inc. press: 85x5, 115x2, 140x5, 125x5x2 b/o
DL: 135x5, 175x2, 215x1, 255x5 (no belt)
CGBP: 95x3, 120x1, 150x6x2
Note: This is the first time I have done regular deadlifts since December of last year, when I did a 345 single. I did these today, just to see where I am, and most of my DL work from here on out will probably be alternating between halting DLs and rack pulls, with alternating good mornings and stiff-leg DLs on my light day. For most of this year, except the few months I was recovering from my tendon sprains, I've periodically alternated between SLDLs and good mornings.

[fiftyfit]

I had a great workout today. Since my layoff, I'm feeling much better and things are falling into place. I'm slowly ratcheting up my intensity, but I'm going to taper off over the next month so I can try to hit some goals by my birthday in early January. I hope to get back up to at least 315 SQ, 220 BP, 340 DL, and 150 PR by then.
Bwt - 193.8
SQ: 115x8, 145x6, 175x4, 210x2, 240x2 (all squats were below parallel, and without belt - just knee sleeves and lifting shoes)
BP: 115x6, 135x3, 150x1, 165x5 (strict), 152x5x2 b/o
BB row: 115x5, 135x3, 155x1, 170x5 (strong)
Note: I do one set of DB swing for a warmup, followed by 3x8-10 reps external rotator with DB before my main work.

[fiftyfit]

Sat, Nov 30
Bwt - 194.6
DB swing w/up: 10 lbers x 15 reps
Front SQ: 55x5, 80x5, 105x3, 135x3
OHP: 50x5, 70x3, 90x1, 110x5, 95x5x2 (all of my presses are basically military due to life-long back trouble/defect)
Stiff-leg DL: 145x8, 165x3, 185x1, 215x8
Face pull: 30x10x2
JM press: 30x10x2 (first time doing these, gotta learn the technique)
DB curl: 30x10x2

[fiftyfit]

Tue., Dec. 3rd - med. day
Bwt. - 195
DB swing: 12 lbers x 10
Ext. rotator: 15x10x3
SQ: 135x5, 165x3, 195x1, 225x1, 245x3
Inc. press: 95x5, 110x3, 125x1, 145x5 (last rep a real grinder), 130x5x2 b/o
Rack pull (below knees): 155x5, 195x3, 235x1, 265x5
CGBP: 115x3, 135x1, 155x5x2
DB alt. front raise (thumbs up): 15x10x2
Lateral raise: 15x10x2

[fiftyfit]

My workouts continue to go well, though I think I may eventually go back to twice a week workouts. I've been making good progress training every 3rd day on my H-L-M setup, but not sure how long I can (or want to) keep it going like this. For the last twenty years or so, the majority of my training has been twice weekly, and I've been able to maintain a high level of strength very well with it. I'm basically just trying to mix things up a little in hopes of boosting my strength enough to to do well at the State meet next April...even though I'm fairly certain I'll be the only one in my class, but there are those State records to beat!
Bwt. - 196
DB swing: 12 lbers x 12
Ext. rotator: 16x8x3
Dead-stop SQ in power rack (from 12" below lockout): 155x4, 205x4, 255x4, 285x4
BP: 115x5, 135x3, 155x1, 170x5, 155x5x2 b/o
BB row: 115x5, 135x3, 160x1, 180x5
Inc. DB press (30 deg.): 40x10x2
Note: The dead-stop squats are something I picked up from an article on powerlifting great Walter Thomas, when he was competing as a Master. I'm hoping they'll be productive in my case, my medium day will continue to be full squats up to a max 3-5 reps.

[fiftyfit]

Mon, Dec. 9
Bwt - 195
DB swing: 12 lbers x 13
Front SQ: 65x5, 90x5, 115x3, 140x3
OHP: 55x5, 75x3, 95x1, 115x4, 100x5x2 b/o
Good morning: 55x10, 85x10, 110x10, 130x10
Face pull: 35x10x3
JM press: 45x10x3 (still learning the technique)
Hammer curl: 35x8x2

[fiftyfit]

I had a nice, productive workout today...just took too long!
Bwt - 196 (med. day)
DB swing: 12 lbers x 14 reps
Ext. rotator: 16x9x3
SQ: 135x5, 175x3, 215x1, 250x3 (strong, deep set)
30 deg. inc. press: 95x5, 115x3, 135x1, 150x5, 135x5x2 b/o
Halting DL: 155x5, 185x3, 215x1, 245x8
CGBP: 115x3, 135x1, 160x5
Alt. DB front raise: 16x15, 16x12
DB lateral: 16x10, 16x8

[fiftyfit]

We went from steady rain for half the day yesterday, to heavy lake effect snow from early evening through this morning, here in CNY...a real mess. And my knees are griping about the weather! Still, I persevere.
Bwt - 197.4 (I've actually added a little lean mass over the past month)
DB swing: 12 lbers x 15
Ext. rotator: 16x10x3
Dead-stop SQ: 155x4, 205x4, 255x4, 295x4
BP: 95x5, 120x3, 140x1, 158x8, 8, 6
30 deg. inc. pr.: 120x10, 112x9, 105x9
BB row: 125x5, 145x3, 165x1, 185x5 PR