Fred's modified SS Geezer log

[Fred J]

The inclines sucked from the start as in making my shoulders hurt. I may drop inclines and just cycle flat bench with Sunday heavy and W/TH light. Time will tell. The legs are even sore today and that almost never happens. Working on squat depth more.

11-15-2023 Wednesday

weight 200

Incline bench
040-5
080-4
110-4
130-3

[Fred J]

11-19-2023 Sunday

weight 201

Bench
040-5
080-4
120-4
160-2
187-4**
170-5...17"

Squat
090-4
120-4
160-3
160-3
160-3

The shoulders feel better. I was overall tired from overwork yesterday. That showed up on the top set of the bench and on squats. The back seemed tired for squats.

Happy Thanksgiving week everyone.

[Fred J]

11-22-2023 Wednesday

weight 200

Bench
040-5
080-4
120-4
160-2
180-1
200-1
160-4...17"


Pulls
130-3
170-3
220-3
290-3
310-5**

This was my attempt at a "light" day on bench with an added easy single. Squats were planned but my attitude said no so I did pulls and got a PR**.

Happy Thanksgiving!!

[BrooklynJerry]

Sometimes you have to do what your mind and body tell you. Have a Hsppy Thanksgiving!

[Fred J]

11-26-2023 Sunday

weight 200

Bench
040-5
080-4
120-4
160-2
190-4**PR
172-5...16"

Squat
090-4
120-4
160-3
182-3
155-4

I was pumped after getting a solid 4 reps with 190 on the bench after two mediocre weeks at 187. The squat had slight progression but most reps were good and to depth.

[Fred J]

11-29-2023 Wednesday

weight 200

Bench
040-5...all 17" grip
080-4
120-4
160-3
140-3
140-3

Squat
090-4
120-4
160-4
160-4

I am realizing at 70 years old that I can still have a push/heavy day (Sunday) to try to progress but I also need a true light day(Wed/Thur). EDIT: the light day is like the heavy day...a moving target but depending on shoulder and back fatigue. This applies mainly to the Bench.

Edit 12-19-2023 I really enjoy my heavy day on Sunday when I am home alone. There are no distractions or activities to interfere. BUT I think the light day Wed/Thur on the Bench is kinda a waste so going back to a one on and three off schedule is a possibility.

[Bill Anders]

It's a continuous learning process, isn't it Fred?

Keep at it!

ETA: Holy cow, how did I miss that 190x4 Bench PR? Great work, Fred!!

[Fred J]

Thanks Bill. Small miracles. Now to get the squat back into proportion.

[Fred J]

12-3-2023 Sunday

weight 200

Bench
040-5
080-4
120-4
160-2
180-1
192-3
175-3

Squat
090-4
120-3
160-2
180-1
190-1
160-3

The bench was ok. The squats were weak due to remodeling fatigue from yesterday. The back was too pooped to party.

[Fred J]

12-6-2023 Wednesday

weight 201

Squat
110-5
160-2
185-5
205-2

Bench
040-5
080-4
120-3
140-3

I did squats first and omitted the first warm up set and things went better.

I did not feel ready to bench again today so I may have to move my light bench day to Thursday to allow more recovery from heavy bench Sunday.

For a couple years I ran a rotating one on and three day off schedule so this is an experiment having fixed days.