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Thread: Paul's log - Staying strong past 50

  1. #321
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    2/4/23 - Intensity Bench
    Bench - 267.5 x 5, 247.5 x 5 x 4
    CGBP w/2" pause - 210 x 7, 7, 6
    Press w/3" belt - 135 x 8 x 3
    Dips - BW = (0 x 5, 45 x 12, BW x 20
    Tricep Extension on BB - BW x 21 + 14 + 9


    2/5/23 - Vol DL
    DL w/ straps (beltless) - 370 x 3 x 8
    Beltless SSB - 295 x 7 x 3
    SSB Good morning w/3" belt - 210 x 10 x 2
    Pullups w/straps - BW + 45 x 7, 5, 5
    BB Curlz (2-3 sec tempo) - 75 x 10, 10, 10

    Good workouts.

  2. #322
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    2/8/23 - Volume Bench

    Bench - 257.5 x 5 x 5
    CGBP paused at 2" above chest - 210 x 7, 7, 7
    Press w/3" belt - 140 x 6 x 3
    Dips - BW+90 x 6, BW+45 x 12, BW x 17
    BB Tricep xt - BW x 23 + 14 + 10

    Good workout. Bench felt pretty decent.

  3. #323
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    2/9/23 - Vol Squat

    SSB squat w/belt - 340 x 6 x 5
    SSB squat - paused - 295 x 8
    Light Pull - Cleans w/3" belt - 185 x 3, 190 x 3, 195 x 3, 200 x 3, 3
    SSB calf raises - 185 x 3 sets

  4. #324
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    Quote Originally Posted by irongeek View Post
    1/21/23 - Intensity Bench
    Bench - 265 x 5, 245 x 5 x 3 (backoffs)
    CGBP w/ pause at 2" - 210 x 6 x 3
    Press (beltless) - 135 x 6 x 3
    LTE - (Curl bar + 90) x 13 + 5 + 3

    Good workout. Going to train volume pulling day tomorrow to try to get on a more sustainable schedule:
    Sat - Int squat/light pull
    Sun - Int bench/light press
    Mon- off
    Tue - Vol pull/light squat
    Wed - Vol press/light bench
    Thur/Fri - off or light cardio

    Sat - Vol squat/light pull
    Sun - Vol bench/light press
    Mon - off
    Tue - Intensity pull/light squat
    Wed - Intensity press/light bench
    Thur/Fri - light cardio
    Do you have a coach or did you come up with this?

  5. #325
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    3/11/23 - Volume Press

    Press - beltless - 152.5 x 5 x 5
    CGBP w/2" pause - 215 x 6 x 3
    Dips - (BW + 90) x 7, (BW + 45) x 14, BW x 23
    BB Tricep extension - BW x 29, 15, 10

    Good workout - Everything moved well. I like working out on weekends - I can take my time and recover better between sets.

  6. #326
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    Quote Originally Posted by cole205 View Post
    Do you have a coach or did you come up with this?
    Hey Cole. I came up with this program myself to try to eke out a bit more progress as I age (51 YO now), but it is heavily influenced by Heavy/Light programs described in PPST. Andy Baker has a great youtube video here about it here. I like it because progress is more restrained which is better for me given my age and training level.

  7. #327
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    2/12/23 - Intensity Deadlift

    DL w/belt - 435 x 5, 370 x 5 x 3
    Beltless SSB squat - 300 x 6 x 3
    SSB good mornings w/3" belt - 210 x 10 x 3
    Rows w/3" belt and straps - 185 x 10 x 3 (did these slowly - no jerking the bar up)
    BB Curlz - 75 x 3 DC sets

    ---Bloodbath---

  8. #328
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    2/13/23 - Recovery

    Light cardio
    Uphill Treadmill - 25 minutes @3.1mph @7.5 deg

    Glutes, hams, and lower back was sore and tired this morning. Good to just get a little bit of very light cardio for recovery.

  9. #329
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    2/15/23 - Intensity Bench

    Bench - 270 x 5, 250 x 5 x 4
    CGBP w/2" pause - 215 x 6, 6, 5
    Press w/3" built - 140 x 6 x 3
    Dips - (BW + 90) x 6, (BW + 45) x 12, BW x 15
    Barbell BW tricep xt - 3 DC sets.

    Made my goal of 270 x 5, but strength was lagging in the latter half of the workout.
    Would like to get 275 x 5 - that would put me at about 315 max.

  10. #330
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    starting strength coach development program
    2/16/23 - Intensity Squat

    AM BW - 209.5

    SSB w/belt - 385 x 4, 335 x 5 x 3, 295 x 10
    Power Cleans w/3" belt - 185 x 3, 195 x 3, 200 x 3, 205 x 3, 210 x 3
    SSB calf raises - 205 x 19 + 10 + 6

    Was inevitable that I'd finally not hit my goal on an intensity day. I could tell during warmups. Everything felt heavy and my knee and hip both ached. Barely made 4 reps - but I'll take it.
    Seems like 385 is about where I usually run out of progress. I'll stay the course and run this out to see how far I get.

    I feel good about power cleans. Got my body weight for a triple, which was nice, though my technique sucked.

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