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  1. #131
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    • wichita falls texas december seminar 2020
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    10/27/2018 Saturday 5K Race

    Just finished the 5k. My time was 32:33 which was in the middle of the pack. The first place finisher came in at 21:52, but he is 1/3 my age and 100 pounds lighter. I weighed in at right about 235 today which is not exactly a runners build The course is in the mountains, it's very challenging with steep slopes and large changes in elevation. Maybe I will actually train for it next year as I would like to get my time down into the high 20's. It's just that I do not like running outdoors because of the impact on the joints. The treadmill is much easier on the body and since I am not a young guy anymore exercising smarter is becoming very important. Doing incline work on the treadmill just may be the answer to training for next year. I did get the "Old Geezer" award for first place over 50 haha! We'll see how much this effects my training on Monday.
    Last edited by Ken_L; 10-27-2018 at 06:35 PM. Reason: Spelling

  2. #132
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    10/29/2018 Monday@Work Left Shoulder Rehab Week 12


    I was still not recovered from running the 5k. I ran it twice last week. One as a practice and the other for the race. Besides the added running Friday was spent digging up potatoes in the garden. I knew that the combined activity of the week would tax my ability to recover. It showed this morning, especially in squats. The last warmup at 225 felt like a workset. Everything was off today but the most affected lift was without a doubt squats. I am going to skip my normal running session tomorrow to allow for recovery. Hopefully by Thursday I will be good to go.

    Shoulder Stretches

    Squat 3RG25 260#(4,5,5-14) Squats were SAD today! Not even close to being recovered from all the running that I did last week.

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Kettlebell Press 20#X10 L&R, 35#X14, 11 L&R Replaced the band exercises for shoulders with Kettlebell presses. I also ordered 40 and 45 pounders because the jump from 35 to 53 is a big one.

    Superset One Arm Chest Press/Face Pulls (Band)
    One Arm Chest Press 28# X 20, 35# X 10, 35# X 10, 28# X 15
    Face Pulls 13# X 20, 19# X 10, 19# X 10, 13# X 15 Stretched the bands for a little more resistance.

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,15
    Triceps 20,10,10,15
    Last edited by Ken_L; 10-29-2018 at 03:04 PM.

  3. #133
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    11/1/2018 Thursday@Work Finding The Least Effective Dose

    I felt much better today. There was still just a hint of fatigue left from running the 5k last Saturday but not enough to affect lifting. Running more then what is necessary to maintain a decent level of cardio will kill your gains! Compare my squats from this past Monday to today's and you will see what happens when cardio is overdone. Recovery is exceeded and regression occurs. In my case this was just for a special event that messed me up for 1 week. One could easily dig themselves into a hole if to much extra is done in addition to "the program", although technically YNDTP could be said to me ha,ha. But a steady diet of heavy 5's causes me to have severe left shoulder pain. On the program that I am doing now my shoulder healed up and is fine now, no pain or discomfort at all. IMHO lifting "suboptimally" is better then not lifting at all. Suboptimal becomes optimal! The plan for now is to continue high rep upper body work at least until the end of the year and then transition to lower rep/heavier work for a 2 to 3 week block. After that I will alternate between the two in blocks in about a 3:1 ratio of high rep to low rep work. This should protect my shoulder and still allow me to do some heavy work.

    My 40 and 45 pound kettlebells didn't come in yet. Hopefully I will have them for Monday's workout.

    Shoulder Stretches

    Squat 3RG25 260(8,7,6-21) Back to where I was before the 5k. Basically a week of lost gains from training. The 5k was a fund raiser for missions so it was for a good cause and well worth the loss of a weeks progress.

    Bench Press 45X5, 95X5, 95X10, 155X17, 155X15 Added a rep.

    One Arm DB Row 100X15 L&R Made 15 reps this week. I was planning to micro-load after hitting 15 but I think that it may be better to add 5 pounds, let the reps drop, then build them back up again.

    Kettlebell Press 20#X10 L&R, 35#X15, 35#X16 L&R A belt was used for the second set and is the reason for the extra rep. There was less "power leakage" with the belt on. I will use the belt for kettlebell presses from now on.

    Deadlift 135X5, 225X5, 315X6 By the 6th rep grip was starting to become an issue, still using DOH. Next week I will use straps and see what happens.

    Chins +20lbs X 7.75, 7 Couldn't quite get the 8th rep on the first set, I will get it next week.
    Last edited by Ken_L; 11-01-2018 at 11:43 AM. Reason: Typo

  4. #134
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    11/5/2018 Monday@Work Left Shoulder Rehab Week 13

    I was still not completely recovered. DOMS set in after last Thursdays workout, effects of the 5k. On Saturday my M.I.L. asked if I would get a large plot of ground ready for her to plant garlic. I spent 2 hours flipping ground over with a shovel. My quads were fried by the time I was done. To make matters worse I have a nice Massey Ferguson tractor a plow and a disk but my M.I.L. refuses to plant in rows! Instead she will plant in plots that I can't get to with the tractor.

    Shoulder Stretches

    Squat 3RG25 260#(8,7,6-21) My quads were complaining.

    Bench Press 45X5, 95X5, 95X10, 155X18, 155X10 Added in bench press to Mondays workout. I added a rep to the first set at 155 but did not take enough rest before doing the second.

    Superset Fly/Row (Band) These were hard to do after high rep bench.
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Superset KB Press/Facepulls My 40 & 45 pound kettlebells didn't come in yet.
    Kettlebell Press 20#X10 L&R, 35#X16, 14 L&R.
    Facepulls 19# band 3X10

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,15
    Triceps 20,10,10,19



    11/6/2018 MISS Tuesday

    Treadmill 2 miles at 6.5mph, Time 18:18 Breath changes were at 1 and 1.7 miles with an 8mph sprint from 1.9 to 2 miles. Not bad for the first time at this speed.

  5. #135
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    11/8/2018 Thursday@Work Finding The Least Effective Dose

    I am finally catching up on recovery. Today was good and normal progress was restored. I was hoping to get a lot of rest this weekend but I have to help a friend move on Friday. It still should be alright if nothing else comes up. Running on Tuesday did not mess with my squats today, it normally doesn't. There is a big difference between running on the treadmill and running outside like I did for the 5k. The treadmill does not cause shock to the body and may actually aid in recovery because it gets the blood flowing, I think of it as my light leg day. I find that after running on a hard surface it takes me a long time to recover from the pounding that the body takes. I also should be playing basketball now but have decided to skip it. Last year at this time basketball pushed me over the edge recovery wise. A big part of the problem is that the gym where we play has a cement floor with tile on it. The amount of shock is even greater then what I experienced with the 5k since it is about 2 hours of running on a hard surface. I use the college gym where I work to practice, it has a wood floor and that makes a huge difference in the way that I feel afterwords. Hard surfaces just tear me up. Alright, age may have just a little to do with it Weight lifting and getting stronger is the priority so basketball takes the back seat at least for this year.

    Shoulder Stretches

    Squat 3RG25 260(9,7,7-23) Recovered and back to making progress! Added 2 reps to Mondays total which is normal when extra activities don't get in the way. Those extras really mess with my recovery and cause progress to stall. The 25 rep goal should be hit on Monday.

    Bench Press 45X5, 95X5, 95X10, 155X19, 155X12 Added a rep. Should make 20 on Monday and then add 5 pounds.

    One Arm DB Row 105X11 L&R

    Kettlebell Press 20#X10 L&R, 40#X10, 10 L&R My 40 and 45 pound kettlebells came in!

    I had to break the workout up into two sessions. The first session was at 6:30am and the second at noon during lunch break. As a side benefit the extra time in between squats and deadlifts makes deads easier.

    Deadlift 135X5, 225X5, 315X8 I tried using straps on the workset today but had to throw them off after the 5th rep. They were extremely annoying and kept wanting to "unroll". I obviously had a technique flaw with them and will need to review a video on the proper use of straps. I have used them in the past with no problems but not today! From here on out I will add 5 pounds when 8 reps are done. Just like with squats I can't add 5 pounds per session to the lift, adaptation slows with age. This will give me a goal to meet each time I deadlift. Either add weight or add reps so that progression is still made.

    Chins +20lbs X 9, 8 Good progress on chins today. I think that not doing the whole workout in one session helped. Normally I am toast by the time chins come around.

  6. #136
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    11/12/2018 Monday@Work Left Shoulder Rehab Week 14

    Overall not a bad workout, although I am a little disappointed with my bench today. Squats did me in. It seems that whenever I get close to or meet the 25 rep goal I am left drained. After adding weight the amount of reps completed goes down and I do not end up quite so drained.

    Shoulder Stretches

    Squat 3RG25 260#(10,8,7-25) Made the rep goal of 25 so 5# will be added for the next session. I usually don't list my warmups but here they are for today. barX5, 95X5, 135X5, 185X2, 225X1, then the work sets with 5 minute rest intervals.
    .
    Bench Press 45X5, 95X5, 95X10, 155X17,12 Only got 17 on the first set but my upper body was not fully recovered from helping a friend move over the weekend plus yard work. Also squats just sucked the life out of me today. We'll see how it goes on Thursday.

    Superset Fly/Row (Band) I am thinking about dropping the first set of 20 on fly's since I just completed high rep bench. It interferes with the 10 rep work sets.
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Superset KB Press/Facepulls
    Kettlebell Press 20#X10 L&R, 40#X11,11 L&R Increased 1 rep on each set. Once I get to 15 reps I will move to the 45# kettlebell.
    Facepulls 19# band 3X10

    Superset Bi/Tri First/Last set 23# Band. Middle sets 30# Band.
    Biceps 20,10,10,15
    Triceps 20,10,10,15

  7. #137
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    11/13/2018 MISS Tuesday

    Treadmill 2 miles at 6.5mph, Time 18:19 Breath changes were at 1.1 and 1.8 miles with an 8mph sprint from 1.9 to 2 miles. An improvement over last Tuesday, non-linear progression continues. The progress is slow but steady and does not interfere with weight training. This limited running program has been working great for me. My goal is mostly strength but I do not want to neglect cardio. My youngest is in 2nd grade. That means I will be over 60 by the time he graduates from high school, so for me conditioning is a necessary part of training. I am not willing to sacrifice active time with my kids to focus solely on strength. Once lost that time can not be replaced!

  8. #138
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    11/15/2018 Thursday@Work

    Good workout today!

    Shoulder Stretches Stretches before and throughout the squat. Every time I get under the bar I try to get a good stretch.

    Squat 3RG25 265(7,7,5-19) First day at 265#. It's hard to believe the difference that adding 5# makes! If the weight was going from 10 to 15 pounds you would expect a huge difference but 260-265 doesn't sound like something that should even be noticeable, yet it is and reps decreased by 3. I still can't get into a low bar position even with all the stretching that I have been doing. High bar squats will continue for as long as it takes. It took a lot of stretching just to be able to get in the high bar position so that squatting could be done at all.

    Bench Press 45X5, 95X5, 95X10, 155X20, 155X15 Made 20 reps today so I will increase 5 pounds on Monday.

    One Arm DB Row 105X13 L&R Added 2 reps over last week.

    Kettlebell Press 20#X10 L&R, 40#X13, 11 L&R Added 3 reps.

    Deadlift 135X5, 225X5, 275X1, 320X8 The gap from 225 to the working set weight was getting to large so a single at 275 was added. I used straps again for deadlift but this time correctly. It is amazing how much better they work when wrapped under the bar first instead of over! Still don't know how I managed to screw that up so bad last week. All they did was make the bar even thicker and as a result harder to hold onto. With the straps used correctly the bar flew up today and the workset was not very hard. I anticipate hitting 8 reps with 325 next week.

    Chins +20lbs X 9, 8 Same as last week but it can take a few sessions to see an improvement, especially since I am tired by this point.

  9. #139
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    11/16/2018 Friday

    The weather has been bad every Friday so I have not been able to get in my sled/kettleball swing HIIT workout. Today was snow and ice. Instead of being lazy I decided to start doing some incline work on the treadmill. The idea behind pushing the sled in my driveway was to get some "uphill" practice. When the weather is good I will still train outside but this will be used as a foul weather substitute over the winter.

    Treadmill 12 minutes @ 5.5mph with a 3 degree incline. Two 6 degree inclines for 1 minute each were spaced out during the time.

  10. #140
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    starting strength coach development program
    11/19/2018 Monday@Home Left Shoulder Rehab Week 15

    Relatives were stopping by this morning so I did my workout in the home gym.

    Shoulder Stretches

    Squat 3RG25 260#(7,7,6-20) This may look like less weight then last time but it is actually more. When I lift at the work gym the weight is about 5 pounds less then what the numbers add up to, at home about 5 pounds more. So there is a 10 pound discrepancy between my weights and the ones at the work gym. The weight for today was a real 265 but 265 at work is really only 260. This was a 5 pound increase and a 1 rep improvement over what I did on my last workout at work so still a good improvement even though by just looking at the numbers you wouldn't think so.
    .
    Bench Press 45X5, 95X5, 135X5, 160X16, 13 Not bad considering that a 160 loading at home is more then a 160 loading at the work gym.

    Superset Fly/Row (Band)
    Modified Fly 31# X 20, 38# X 10, 38# X 10, 31# X 15
    Row 35# X 20, 43# X 10, 43# X 10, 35# X 15

    Superset KB Press/Facepulls
    Kettlebell Press 20#X10 L&R, 50#X5,5 L&R My 40 & 45 pound kettlebells were at the work gym so I used a 50 pounder today.
    Facepulls Band 19#X10, 23#X10, 23#X10 The 19# band was starting to get to light so I switched to a 23 for the last 2 sets.

    Superset Bi/Tri (Cable system on my Titan Rack)
    Biceps 50X10X2
    Triceps 50X10, 60X10 These were to light. Next time I will start with 70#
    Last edited by Ken_L; 11-19-2018 at 12:59 PM. Reason: Correction made to a set

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