Fred's modified SS Geezer log

[Bill Anders]

What are you guys opinions of doing Deadlifts once per week as the "books" and Rip and Dr. Sully recommend? I now deadlift once every four days.

Keeping with a 3x/week schedule, I deadlift heavy every 7 days (Wednesday), which coincides with my "light" squat day. So, like Rip & Sully recommend, my other two workout day pulls are power cleans (I'm 53 and I like them, having been athletic most of my life, but not focused lifting) and either weighted chins or "light" deadlifts (80-90% of the heavy day). That programming change (alternating from heavy squats, then pulling heavy 1x/week) seems to do the trick for recovery and progress.

Great work. Keep at it!

[Fred J]

Thanks Bill!

[Fred J]

7-16-2021 Friday

Bench
..70-5
120-3
160-2
190-4*PR
177-5
177-5

Squat
..70-5
120-3
160-3
175-5...tied PR

Not much by some but a bench PR for this time period of my life and it was easy. When younger my 4 rep PR was 275x4.

I have got to get the squat above the bench.. It's pathetic but I think its due to back problems over the last couple decades but then I could just be a puss.

A good day. Still above the dirt!!


Aaron Lewis - Am I The Only One (Lyric Video / Explicit) - YouTube

[granny]

Nice prs!!

[Cheesepuff]

PR's a plenty! Good work!

[Fred J]

Thanks for the comments! It is nice to see some improvement no matter how small.

7-19-2021 Monday

Bench
..70-5
120-3
160-2
180-5
180-5

Deadlift
..70-3
130-3
190-3
235-3
225-2

Don't know what is up with the deads but my lower back hurt doing the set at 235 and the back off set was worse. My back does not like backoff sets for some reason.

Oh well I stayed on plan with my top sets for both lifts.

[Fred J]

I had a sore spinal area of my back last night and today.

I did a few very light squats to get some blood flowing. They did not bother my back but I also did not push my luck either.

Squat
.Bar-6
..70-5
120-3

On to Friday...

[Mr. Bingley]

good, take it slow

[Fred J]

good, take it slow

Thanks Mr. B. Slow is about all my body will let me do.



7-23-2021 Friday

Bench
..70-5
120-3
160-3
190-5*PR
182-5

Squat
..70-5
120-3
160-3
177-5*PR

Rows
70-6
90-6
90-6


I have been blessed with two PR's today. I am also going to try lifting just two days per week. I will see if I get enough recovery like this with shorter time between two of the lift days.

Everyone have a great weekend!!

[Mr. Bingley]

2 PRs!!

Get that man a beer!