Paul's log - Staying strong past 50

[irongeek]

1/11/24
SSB squat w/belt - 340 x 4, 4, 4, 8
SSB calf raises - 245 x 26, 16, 15, 15

Did a set of 8 at 340 for my last set, which puts me at about 425 e1RM. Happy with this. I'm sure I've gained weight to get this result, but I don't really want to know how much.

[irongeek]

1/12/24 - Back day

DL w/belt - ascending fives - 135, 225, 315, 365, 395
Rows w/belt and straps - 265 x 13, 11, 10
Curls - 95 x 4 sets

Good bicep pump. Arms are actually growing a tad.

[irongeek]

1/13/24

Bench - 277.5 x 5, 5, 4, 235 x 10, 8, 7
Standing Tricep Ext - 85 x 13, 11, 11, 8
Pullups w/straps - BW x 10 x 3

Continue to make slow, steady bench progress. Maybe 1lb/week. I'll take it.

[irongeek]

1/14/23

SSB squat w/belt - 285 x 10 x 4
SSB calf raises - 285 x 4 sets

[irongeek]

1/15/24

SSB squat - beltless - 10 (normal stance), 10 (narrow stance)
Treadmill - 20 minutes @3.3 mph, 7.5 deg. Every 5 minutes stop and do 10 dips + 5 pullups

Nice little workout

[irongeek]

1.16.24 - Shoulder Day

Press w/belt - 180 x 4 x 3, 140 x 9 x 3
Standing Tricep XT - 85 x 13, 11, 9
Side delt raises - 15 x 3 sets

Pretty happy with presses. The goal is to get to one set of 5 soon. That would put me near my all-time best, methinks.
I've "porked out" a bit. Gained about 4-5 lbs during the December Christmas eating season. Not too concerned, as I'm enjoying the strength gains (modest though they may be).

[Meshuggah]

You've been putting in some Strong Work my Friend, keep it going.

[irongeek]

You've been putting in some Strong Work my Friend, keep it going.

Thanks, Shug - Same with you. Looking forward to 600 from you!

[irongeek]

1/17/23
SSB squat w/belt - 305 x 8 x 4
SSB calf raises - 305 x 4 sets
HIIT - 10 minutes on treadmill - 3 tough intervals of 45 to 60 seconds. Got huffy and puffy, so I guess it worked.

[irongeek]

1/19/24 - Back Attack

Deadlift - Ascending fives - 135, 225, 315, (add belt here) 365, 400
Rows - 275 x 10 x 3
Pullups - BW x 10, 10, 6
Curls - 105 x 9, 8, 100 x 8, 7

Went too heavy on curls - should've done 95 after pullups, but the rest of the workout was solid.
Still a touch of pain in my right hip, but this is steadily, but slowly, improving - pulling heavy only 1x/week is helping.