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Thread: My SS training modified for being middle aged with some running goals

  1. #11
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Friday 2/21 : Tried to do half hour light cardio, was tired and bored, cut it off at 15 minutes.
    Saturday 2/22: 8 Mile slow run on air-runner, heart rate <138bpm. Times are improving. 4 mile split: 50:34 (1 min 20 seconds faster than last week), 6 mile split 1:16:02 (1 min 20 seconds faster than last week), 8 mile time 1:40-ish (forgot to write it down). It was hard, my legs felt heavy, but I soldiered through.

  2. #12
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    Monday 2/24:
    Squat 235x5x3 Taking 4 to 5 minutes rest in-between, feeling heavy. I think I was still recovering from Saturday.
    Bench 177.5x5x3 +1 Bench felt stronger, maybe the triangle pushups from last thursday?
    Power Clean: worked up to 135 x 3 (Felt pretty light). Followed by Push Press from Power Clean, 5 reps from the last clean at each weight
    Chins: 6,6,5,5 with 1 min rest in-between (too short but I needed to get out of there).
    Last edited by bikesandcars; 02-25-2020 at 07:22 AM.

  3. #13
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    Tuesday 2/25: 30 minutes treadmill/rower/airbike, 3 driveway sled drags @45lbs

  4. #14
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    Thursday 2/27:

    Squat: 240x4x4 Missed 5th rep on squat on 240. Took 5 mins rest in-between each and got some volume by adding a 4th set.
    Press: 125x5x3 (2.5 lb jumps working nice)
    Deadlift: 285x5x1
    Chins: bwx6x4

  5. #15
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    Saturday 2/29:
    AM: 4.44 Mile Morning run outside, low heart rate until the last mile: 45:28 time 10:14 pace. Was hoping to be faster but it is what it is. Felt strong and that I could run faster at a higher heart rate without much more effort but the low heart rate training held me back. Last mile was a steep long hill, ran right up it and my heart rate was maxed but I felt strong. Running outside on flat ground about 2 min/mile faster than on the airrunner with the same effort.

    I feel I've built a good running / aerobic base from untrained to a novice level. If I wanted to be serious about competing in my age group and cut my pace down to 8:30 or less I might need to lose fat/weight and start upping my weekly running mileage and frequency to 2 or 3 days per week, also just need longer for the aerobic training to work. The 10 mile is totally doable right now, just the pace is low.

    PM: Front squat 135x5x3, Bench 180x5x3, chins:7,6,7,6. Doing 2-a-days I guess, my legs were tired but upper was fresh.
    Last edited by bikesandcars; 03-02-2020 at 05:34 AM.

  6. #16
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    Monday 3/2
    Started a calorie restriction to cut some fat. Trained fasted today and felt good.
    Squat: 240x5,215x8,200x10
    Bench: 180x5,160x9,160x9
    Power Clean:95x3*,115x3*,135x3,145x3,145x3 * = push press from shoulder after 3rd power clean
    chins:7,7,35x3,35x3
    Last edited by bikesandcars; 03-05-2020 at 08:26 PM.

  7. #17
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    Quote Originally Posted by bikesandcars View Post
    Monday 3/2/2019
    Started a calorie restriction to cut some fat. Trained fasted today and felt good.
    Squat: 240x5,215x8,200x10
    Bench: 180x5,160x9,160x9
    Power Clean:95x3*,115x3*,135x3,145x3,145x3 * = push press from shoulder after 3rd power clean
    chins:7,7,35x3,35x3
    Just curious, on this work out, were the down sets of bench and squat just for a change of pace or do you have a new plan?

  8. #18
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    Quote Originally Posted by dalan View Post
    Just curious, on this work out, were the down sets of bench and squat just for a change of pace or do you have a new plan?
    For a change of pace (something different) and to sync with my lifting partner who misses so often he's now 40 lbs behind me on squat and 20 lbs on bench. (I did 200 on squat and 160 on bench because those were his working weights, I only benched because he wanted to, it was technically press day). I did the 35 lb chins because he weighs 35 lbs more than me and I wanted to see if I could match him for chins.

    I'm experimenting with a 1 rep max conversion chart and choosing weight and rep numbers that improve my theoretical max while varying the intensity/volume. 5x3 is still the gold standard, just seeing what happens for a change. My target for next session is 255x3,235x6,215x9 with the theoretical max for all of approximately 276 lbs.

    For genetic, age, diet, and conflicting training reasons I'm nearing the end of my squat NLP and changing it up makes it more fun when the sets get tough. I'm desperately trying to progress and avoid a de-load until the end of the month.

    --------
    3/3/2020
    4.44 mile outdoor slow run today. Very disciplined on the heart rate, average was 132bpm, training target was 138, max was 149. 53:49. First long run in vibram 5-fingers, definitely worked my foot/calves more than the Altra's I usually use, that's a good thing.
    Last edited by bikesandcars; 03-05-2020 at 08:26 PM.

  9. #19
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    Thursday 3/5/20
    Doing 23 hour fasts this week as part of overall caloric restriction.
    Lifted 4pm fasted, felt pretty good.
    Squat 255x3,235x6,215x9.
    Press : first failure since restarting lp: 127.5x4,3,3. 95x6x2 drop sets. Lack of carbs may have struck the press first, felt weak in it, it just wouldn't go.
    Deadlift: 295x5x1 felt heavy but good.
    Chins: 7,8,15lbx5x2
    Last edited by bikesandcars; 03-06-2020 at 06:17 AM.

  10. #20
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    Jun 2019
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    starting strength coach development program
    Saturday 3/8
    1.5 miles into the long run I sprained my ankle on uneven pavement , long limp home, disgusted with myself for not paying attention. Running is the devil.
    Sunday 3/9
    should be a quick "rehab", really just letting the swelling go down and start strengthening.
    Last edited by bikesandcars; 03-08-2020 at 11:18 AM.

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