Fiftyfit - One Day At a Time

[Fred J]

Glad to hear that you are feeling better.

That's quite the drive for Craigslist. I hope you got decent mileage. Did you go through Vermont or Mass. mainly?

[BrooklynJerry]

That sounds like a great plan.Nothing beats a home gym.

[fiftyfit]

Sun, Nov. 6
Bwt. - 196.5
DB swing: 50x11
BP: 115x5, 135x3, 155x1, 170x5 T&G, 150x5 b/o wide-grip with pause
BB row: 125x5, 145x3, 165x5
SQ: 45x5, 95x5, 155x3, 195x2, 225x3 (this felt HEAVY)
Note: I cut my volume back on this workout, just doing the three basic lifts. I didn't use my belt for any of my squats today, really felt the strength loss after three weeks away. I know I should keep my workouts simpler from here on out, I'll be 68 in two months, though I'm still hoping to push my lifts up a bit more before I turn 70!

[fiftyfit]

I'm changing things up for awhile with my training, looking at it like a rebuilding phase, and maybe a chance to stimulate a little hypertrophy. Still draggin' just a bit following the cold, but it was a good workout today.
Thu, Nov 10
Bwt - 195
DB swing: 50x12
Military press: 55x6, 75x3, 95x6x2, 95x5
DB laterals: 15's x 8 x 2
Stiff-leg DL: 155x8, 195x6
BB shrug: 125x8x2
Fat bar curl: 56x5, 71x6, 71x5
Decline LTE: 45x6, 60x10, 60x10+8 CGBP

[BrooklynJerry]

Looks like a good plan. Do you plan to gain any weight. I'm down to 198 and feel better but weaker for sure. Just wondering if it's possible to put on any muscle at my age and not gain weight. From must of what I read it says no.

[fiftyfit]

I'm really not sure Jerry, whether I'll be able to gain much muscle anymore, but I'll give it my best. If I can lose a little fat, and gain a little muscle, I'll be satisfied. Right now I plan to stay close to 200, so I can continue competing in the 198 pound class. Good for you Jerry, getting down to 198, stay positive and your strength will improve.

[fiftyfit]

I took one of my grandsons to the World Record Breakers meet in Lockport NY yesterday. He turns 13 the end of January, I've been working with him for about a month now. I think this was the first meet I've ever been to, just to watch. I'm looking ahead now, I have about five months to build back up before the next meet. We're getting our first snow today, nothing sticking, and I had a decent workout this morning.
Sun, Nov 13
Bwt - 195
DB swing: 50x13
BP: 115x3, 135x2, 155x1, 173x4 T&G, 153x5 - wide-grip with pause
BB row: 125x5, 145x3, 170x5
Dips: +20#x5x2
SQ: 155x3, 180x2, 205x1, 230x5
Leg press (vertical): 210x10x2

[fiftyfit]

Thu, Nov. 17
Bwt. - 196.5
DB swing: 50x14
OHP: 55x6, 75x3, 100x6, Press behind neck b/o: 80x8
Laterals: 17's x 8 x 2
Stiff-leg DL: 160x8, 205x6
BB shrug: 130x8x2
Fat bar curl: 56x5, 73x6, 73x5
Fat bar CG floor press: 120x6, 141x3, 161x3

[fiftyfit]

I'm back in Vermont helping my lady friend with her rehab, and working out at the usual spot while here, LiftVT. I came across a BP routine online by Steve Shaw, with an interesting looking progression, showed it to a high school buddy who liked the plan, so we're both going to try it for awhile. Anyone interested, look up Steve Shaw 5x3. It's based on percentages of max for the first five weeks, then you'll add five pounds per week as detailed in the article. I feel it's better suited to younger lifters, but we're gonna give it a go.
Sun, Nov. 20
Bwt. - 195.5
DB swing: 55x10
BP: 45x8, 85x3, 115x8x5
BB row: 125x5, 150x3, 175x5
Dips: +25 x 6 x 2
SQ: 115x5, 155x3, 195x2, 235x5
Leg press on Cybex: 230x10x2

[fiftyfit]

Hope everyone had a great Thanksgiving, mine was very quiet actually. I dropped my friend off at her family's, then spent the afternoon watching some football. I went to the gym in Burlington this morning, and was surprised how busy it was. I was able to do my workout without any interruptions, hardly anyone there uses the equipment I do.
Thu, Nov. 24
Bwt. - 197
DB swing: 55x11
OHP: 55x6, 75x3, 103x6
Press behind neck: 83x6
Stiff-leg DL: 165x8, 215x6
Pulldown: 80x6, 120x3, 160x6
Fat bar CG floor press: 115x6, 135x3, 160x3
BB curl: 50x5, 70x3, 90x5