Age adjusted progress Age adjusted progress

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Thread: Age adjusted progress

  1. #1
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    Default Age adjusted progress

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    The goal of this log is to track my progress over the next few years and see how much I can progress as I age. I'm a 56 year old male, 5' 9" and 193lbs. I stayed in good shape over the years following the running and calisthenics program I learnt in the military (82nd/11H) and maintained a 175lb BW but in my early fifties I felt I was losing muscle mass and discovered the Blue Bible. After SS I have cycled through most of Andy Bakers programs.

    I calculate my 1RM from my 5RM using the Wendler formula (weight x reps x 0.0333 + reps) and my current numbers are a 136lb Press, 227lb Bench, 297lb Squat and 312lb deadlift. Occasionally I test my 1RM and the tested number is usually within 5lbs of the calculated number. To track and compare the age adjusted progress I will use the Malone-Meltzer age coefficient which boosts my 1RM to 188lb Press, 314lb Bench, 411 Squat and 431lb deadlift.

    Malone-Meltzer Age Coefficients

  2. #2
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    Default

    I'm currently running a variant of the Baker 2 day program but usually getting in 3 workouts per week. I run 3 miles 2 or 3 times a week for my cardio work but won't track it in this log.

    Training on Imperfect Schedules (Part 1): Training Twice Per Week - Andy Baker

    12/22/19 - 193.3lbs
    Chin Ups ladders
    0 x 321 21 21 21 21
    Deadlifts 5/8/12-RP
    270 x 5
    245 x 8
    215 x 12
    Barbell Rows - 3 x 8-12
    115 x 12 12 12
    Barbell Curls - 3 x 8-12
    60 x 11 9 9
    Barbell Shrugs - 3 x 8-12
    55 x 11 10 10

  3. #3
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    12/24/19 @ 195.2lbs
    Bench Press - 5/8/12
    197.5 x 5
    182.5 x 8
    160 x 12
    Squats - 5/8/12
    260 x 5
    235 x 8
    215 x 12
    Seated DB Press - 3 x 8-12
    30 x 8 8 8
    LTE - 3 x 8-12
    60 x 12 12 12
    Lying leg raises - 3 x 8-12
    0 x 8 8 8

  4. #4
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    12/27/19 - 193.4
    Press - 5/8/12
    117.5 x 5
    105 x 8
    92.5 x 12
    Rack pulls - top of knee caps
    285 x 5
    292.5 x 3
    300 x 1
    Barbell Rows - 3 x 8-12
    120 x 10 10 10
    DB Curls - 3 x 8-12
    25 x 10 11 11
    DB Shrugs - 3 x 8-12
    25 x 11 11 11

    For the third workout of the week I substitute in rack pulls or front squats so I'm only progressing deadlifts and squats weekly. Still feeling out weight and form on rack pulls.

  5. #5
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    12/30/19 @ 193.6lbs
    Bench Press - 5/8/12
    200 x 5
    185 x 8
    162.5 x 11
    Squats - 5/8/12
    265 x 5
    240 x 8
    220 x 12
    Chin Ups
    BW x 2/1 2/1
    Green band x 5 4 3
    Overhead single arm DB tricep extensions
    20 x 12 12 12
    Lying leg raises
    BW x 10 10 10

    The rack pulls in the last workout really hammered my upper back, clearly a weakness I need to improve.

    Miss on the 12 rep bench today. The 12's are the hardest rep range to progress for me. On the plus side all the Xmas calories made the squats easy.

  6. #6
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    1/2/20 @ 195.2lbs
    Press - 5/8/12
    120 x 5
    107.5 x 8
    95 x 12
    Deadlifts - 5/8/12
    275 x 0 tweaked right hammy in warmups so skipping based on past experience.
    250 x 0
    220 x 0
    Barbell Rows - 3 x 8-12
    120 x 12 12 12
    Barbell Curls - 3 x 8-12
    60 x 12 12 12
    Barbell Shrugs - 3 x 8-12
    55 x 12 12 12

  7. #7
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    1/4/20 @ 194.2lbs
    Press 3 x 5
    115 x 5 5 5
    Close Grip Bench Press 3 x 5-8
    135 x 10 10 9
    Lying Tricep Extension 2-3 x 8-10
    65 x 9 8 8
    Overhead Tricep Extension w/ dumbbell (single arm) 2-3 x 10-12
    25 x 6
    20 x 10 10

    It's a new year so time for a new program. I'm going to run the Baker Strength & Mass After 40 program. It's a Heavy/Light 4 day split. I have previously run it with good results.

  8. #8
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    1/5/20 @ 194.8lbs
    Squat
    255 x 5 5 5
    Chin Ups
    20 total reps
    Barbell Rows
    125 x 10 10 10
    Barbell Curls
    65 x 9 8 8 8

  9. #9
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    1/7/20 @ 195
    Light Press - explosive
    105 x 3 3 3 3 3
    Bench Press
    190 x 5 5 5
    Incline Dumbbell Press
    40 x 11 11 10
    Decline DB Press
    40 x 12
    50 x 8 13

  10. #10
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    starting strength coach development program
    1/8/20 @ 194.6
    Light Squat
    205 x 3 3 3 3 3
    Deadlift
    265 x 3
    255 x 5 5
    Stiff leg Deadlift
    135 x 8
    Barbell Shrugs
    45 x 15 15 15

    Hammy is still tweaky so dropped the weights on deadlifts to get the volume in. Switching back to heeled shoes this year. I don't love them for pulling but my knees really appreciate them on squats.

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