Paul's log - Staying strong past 50

[irongeek]

6/23/23

HIIT on treadmill - 4 intervals, 1 minute each. 7.5, 8.0, 8.5, 9.0 mph. 2 minutes rest between intervals. 20 minutes total including warmup and cooldown. All done at 7.5 deg incline.

[irongeek]

6/24/23

SSB squat w/belt - 315 x 5 x 3
Press - beltless - 155 x 5 x 4
DL w/belt - 405 x 5

DL was kinda tough today. May want to do these first next week.

[irongeek]

6/28/23

SSB w/belt - 355 x 4 x 4
Press - beltless - 155 x 4 x 3
DL w/belt - 375 x 4 x 3

The bad news:
I think I'm going to stop deadlifting for a while. Every rep - at about half way through the pull - has been hurting my right hip. I'll substitute with other movements - rows, pullups, and, if my hip allows it - good mornings.

The good news:
My son tested his max OH press after finishing a round with Andy Baker's Garage Gym warrior program. His prior max was 195lbs. He got an easy 200, then went for 210 - which he also got. Hemay have had 5 more pounds judging by barspeed.
So, now he's a member of the 200lb press club - this also puts him in the bodyweight press club as well. Very proud of him. He tests his deadlift tonight.

[irongeek]

6/30/23

SSB squat - beltless - 315 x 4 x 2
Bench - 270 x 4 x 4
Rows w/belt and straps - 275 x 6 x 4

Good workout. Some hip pain on rows, but not nearly as much as on deadlifts.

[irongeek]

7/2/23

SSB - beltless - 335 x 4 x 3
Press - beltless - 165 x 4 x 4, 135 x 10
DL - Nope
SSB good mornings w/3" belt - 205 x 8 x 3

I started warming up deadlifts because I didn't have much pain with my squats. At my last warmup, my hip said - and I quote: "FUCK YOU". That was that.
Subbed good mornings in, which, with the right stance, felt ok.

[irongeek]

7/4/23 GGW Week 7

SSB squat w/belt - 335 x 6 x 4
Press - beltless - 145 x 6 x 3
Deadlift w/belt and straps - Sumo - 350 x 6, 6, 5

couldn't get the last rep on sumo DL this morning. But just happy to be able to do some kind of deadlifting. I hardly feel any discomfort using a sumo pull.

[irongeek]

7/6/23

SSB squat - beltless - 295 x 6 x 2
Bench - 255 x 6 x 4
Rows w/belt and straps - 255 x 8 x 4

Good workout. Bench was just the right amount of stress - the last reps of the last 2 sets were difficult, but not glacial. Of all the lifts during this program, my pressing is probably doing the best - which is unusual for me.

[irongeek]

7/7/23 - HIIT

HIIT intervals - 3 intervals @9deg incline, 9mph, 60s each. Approx 2.5 minutes between intervals.
10 chinups
35 pushups

These intervals were brutal.

[irongeek]

7/8/23

SSB w/belt - 315 x 6 x 3
Press - beltless - 155 x 6 x 4
SSB Good mornings w/3" belt - 215 x 8, 8, 10

Tired this morning, but got it done.

[irongeek]

7/12/23

SSB squat w/belt - 355 x 5 x 4
Press - beltless - 155 x 5 x 3
Sumo DL w/belt and straps - 375 x 3 x 4

Subbed sumo DL for conv deadlift and kept the volume down a tad. Not a fan of sumo, but it's something that doesn't hurt my hip.
Vitamin I today really helped.