Paul's log - Staying strong past 50

[irongeek]

H Squat/H Bench Day:

AM Body weight: 211 lb

SSB squat w/belt - 370 x 2 x 4
Bench - 275 x 2 x 4
Rows w/belt and straps - 275 x 10, 10, 8, 8
Dips - BW + 60 x 13, 13, 13

Good day. Still making progress despite maintaining my bodyweight at about 210 lbs. Like the cadence of this program. Perfect for an older guy like me.

[irongeek]

H Press/H DL:

Press w/3" belt - 175 x 2 x 4, 145 x 8
DL w/belt and straps - 445 x 2 x 4
SLDL w/belt and straps - 315 x 6, 6, 8
Shrugs w/belt and straps - 455 x 10, 10, 315 x 12

Changed things up on stiff leg DLs. Too much lower back stress when i do them heavy, so I lightened them up and did extra sets. Wanted to feel the hams more. Not sure if I succeeded or not - hams feel about the same.

Had time, so I did some heavy shrugs. The way I do them, it's more like super-high rack pulls trying to get the traps maximally contracted at the top of the pull. Don't know if I'm doing them right, but I like them, so I'll keep doing them.

[irongeek]

SSB squat w/belt - 390 x 1, 300 x 8 x 3
Bench - 295 x 1, 230 x 8 x 3
Pullups w/straps - (BW + 35) x 9, 8, 8, 8
BB Curlz - 100 x 11 + 6 + 2
Seated LTE - 100 x 12 + 6 + 3

Good workout. I felt like I could have done a double with the 295 lb bench. Goal is to be able to do a double with 300.
Another goal is to do a 4 plate SSB squat at my current bodyweight. That would be a double bodyweight squat. Not sure if I'll get it, but it's a reachable goal.

[irongeek]

H Squat/H Bench day:

SSB squat w/belt - 370 x 2 x 5
Bench - 275 x 2, 2, 2, 2, 3
Heaves (rows) w/3" belt and straps - 275 x 10, 10, 9, 9
Dips - (BW + 60) x 14, 14, 13

Making slow, but measurable progress.

[irongeek]

H Press/H DL Day:

Press w/3" belt - 175 x 2 x 5, 145 x 8
DL w/belt and straps - 445 x 2 x 5
RDL on 25lb bumper plate - w/belt and straps - 315 x 10, 8

Everything felt heavy, but I made all the reps. Kinda sucked.
I keep messing with the accessory deadlift (hamstring) movement. I don't like Stiff leg deadlifts.
Tried RDLs today - meh. May try SSB good mornings next week.

[irongeek]

Vol Squat/Bench:

SSB squat w/belt - 300 x 8 x 4
Bench - 230 x 8 x 4
Pullups w/straps - (BW + 35) x 9, 9, 8, 8 (barely made last 2 sets up to 8.)
Seated LTE - 3 DC sets at 110 lbs (dont remember reps)
BB Curlz - 3 DC sets - 110 lb first set, then 95 lb sets.

Decent day. Last set of squats caused me to aggravate my left hip joint again. May have overdone the volume a tad...

[irongeek]

Just screwing around this morning:

Power cleans - 205 x 2, 210 x 2 x 4, 185 x 2 x 2
Beltless Press - 135 x 5, 5

I looked at my left hand and it was bleeding. That's when I stopped. Also, I dropped the bar on one of the reps. Hit my thigh and slid down my shin. Didn't hurt much, but it looks really bad. I guess that's why I don't do cleans very often.

But at least I can clean my BW - so I got that going for me.

[irongeek]

Heavy Squat/Heavy Bench day:

SSB squat w/belt - 370 x 2 x 6
Bench - 275 x 2 x 6
Heaves w/belt and straps - 275 x 10 x 4
Dips - (BW + 70) x 11, 10, 11

Good day. Everything moved pretty well. Had a lot of energy and fewer aches and pains than usual. Not sure why, but I wish I could bottle it.
Below is my 3rd set of squats. Don't usually take videos, but I wanted to check my depth.

https://youtube.com/shorts/UV0_yodCgfI?feature=share

[T_M]

Don't usually take videos, but I wanted to check my depth.

Nice squat! Plenty deep and very fast.

[irongeek]

Nice squat! Plenty deep and very fast.

Thanks, T_M. Looked better than it felt - everything slows down when you're in the moment...