Paul's log - Staying strong past 50

[irongeek]

Deload week - day 3
BW - ~208 (weight loss has slowed/stopped)

SSB squat w/belt - w/u to 385 x 1, 285 x 5 x 3
Bench - w/u to 285 x 1, 225 x 5, 5, 10
Pullups - BW+25 x 9, 9, 9, 9
BB LTE - 100 x 16 + 8 + 5
BB Curlz - 100 x 12 + 6 + 2 + 1
Calf raises (using SSB Bar) - 155 x 20, 15

Good workout. Added belt today. Again, need to drill another hole - it's barely able to give me support. It did help a bit nonetheless.
Odd - it feels like my squat is stalling a bit, but my bench is responding quite well.

[irongeek]

Today: Heavy Squat/bench

SSB squat w/belt - 350 x 3 x 4
Bench - 260 x 3 x 4
Rows w/belt and straps - 260 x 8, 8, 8, 8, 6
Dips - (BW + 60) x 10 x 3

Everything moved pretty well today. Quite happy.

[irongeek]

Heavy Press/DL:

Press w/belt - 170 x 3 x 4, 140 x 9
DL w/belt and straps - 425 x 3 x 4
SLDL w/belt and straps - 345 x 7

Wanted 8 on the SLDLs, but I ran out of time and energy. Oh well - next week.

[irongeek]

Light Bench/Light Squat Day

SSB w/belt - 295 x 5, 5, 5, 10
Bench (progressing CGBP to comp Bench grips) - 225 x 5, 5, 5, 10
Pullups w/straps - (BW + 35) x 7, 7, 7, 7, 6
Curl bar curls - (bar + 90) x 12 + 6 + 3 + 3 + 3 + 3
Curl bar LTE - (bar + 90) x 12 + 6 + 3 + 3 + 3
20 min uphill treadmill
Side delt raises - 15 lb dumbell x 20 + 15 + 10

Had extra time on a weekend morning and felt good, so did a bit extra cardio and delt raises.

[irongeek]

Heavy Squat and Bench Day

SSB squat w/belt - 350 x 3 x 5
Bench - 260 x 3 x 5
Rows - 260 x 9, 9, 8, 7, 7
Dips - (BW + 60) - 12, 10, 10

[irongeek]

H Press and H Deadlift Day.

Press w/belt - 170 x 3 x 5, 140 x 10
DL w/belt and straps - 425 x 3 x 5
SLDL w/belt and straps - 345 x 8
Couple of sets of shrugs - 345 x ?, ?
BB Curls - 95 x 15 + 8 + 3

Good, hard workout. I like this program a lot.

[irongeek]

Light squat/bench day:

SSB squat w/belt - 295 x 5, 5, 5, 5, 10
Bench - 225 x 5, 5, 5, 5, 10 (various grips - starting with CFBP and progressing outward)
Pullups - (BW + 35) x 8, 8, 7, 7, 7
Curls - 100 x 11 + 6 + 3 + 3 + 3
LTE - 100 x 15 + 7 + 3 + 3
Calf raises - using SSB bar - 155 x 20, 17, 15

Good workout. SSB bar plus 45lb bumper plates is perfect for calf raises.

[irongeek]

Heavy Squat/Heavy Bench:

SSB squat w/belt - 350 x 3 x 6
Bench - 260 x 3 x 6
Heaves (rows, from hang) w/ belt and straps - 275 x 8, 8, 6, 6, 6
Dips - (BW + 60) x 12, 12, 12
BB Curlz - 95 x 12 + 6 + 4
10 minutes uphill treadmill (cool down)

Squats and bench felt solid. Good day.

[irongeek]

H Deadlift/H Press

Press w/3" belt - 170 x 3 x 6, 145 x 8
DL w/belt and straps - 425 x 3 x 6
SLDL w/belt and straps - 355 x 7
Shrugs w/belt and straps - 445 x 10, 10

Press started slow and felt heavy, but got better every set - greasing the groove, I guess.
DL felt quite good. Ready for the next weight jump.

[irongeek]

L Bench/L Squat day:

SSB squat w/belt - 295 x 8 x 3
Calf Raises - SSB - 155 x 25 + 19 + 12
Bench - 225 x 8 x 3
Pullups - (BW + 35) x 8, 8, 8, 8 + 3 + 2


Woke up later than I'd have liked, so got a late start. Had to skip curlz and LTEs today (: