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Thread: Fred's modified SS Geezer log

  1. #1101
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    • starting strength seminar april 2024
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    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
    Last edited by Fred J; 11-22-2023 at 11:12 AM. Reason: Updated notes and added omissions and corrections.

  2. #1102
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    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.
    Last edited by Fred J; 11-22-2023 at 11:15 AM. Reason: edit notes

  3. #1103
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    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!!

  4. #1104
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    Sometimes you have to do what your mind and body tell you. Have a Hsppy Thanksgiving!

  5. #1105
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    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.

  6. #1106
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    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.
    Last edited by Fred J; 12-19-2023 at 08:32 PM.

  7. #1107
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    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!!

  8. #1108
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    Thanks Bill. Small miracles. Now to get the squat back into proportion.

  9. #1109
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    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.
    Last edited by Fred J; 12-06-2023 at 11:08 AM.

  10. #1110
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    starting strength coach development program
    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.
    Last edited by Fred J; 12-10-2023 at 05:08 PM.

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