Paul's log - Staying strong past 50

[irongeek]

3/9/23 - Cardio
Treadmill - 30 min @3.5mph @7.5 deg incline. Every 5 minutes, do some dips/pullups/BW rows.

Got the heart rate up and didn't have a heart attack - so I got that going for me.

Yesterday I coached my 15yo son using the SSLP - his 3rd workout. We'd had some starts at working out before, but they fizzled out pretty quick. He seems more motivated now to add some muscle mass -he was even walking around gulping a gallon of milk last night.
We'll see if this lasts of fizzles out again.

[irongeek]

3/11/23

AM Bodyweight - 205 lbs

SSB squat w/belt - 305 x 5 x 3 (still have left glute pain)
Press w/3" belt - 150 x 5 x 3
Bench - 245 x 5 x 2
Hang clean w/3" belt - 195 x 4 x 5
Pullups - BW x 12 x 3

Ok workout. Still have that left glute pain. Starting to think it's some kind of tendinopathy as it is most tender nearest the bone. Bench felt kinda sluggish, but press and cleans moved well - surprising since I've fasted since Thursday night.

[irongeek]

3/13/23 - LP Continues

SSB w/belt - 310 x 5 x 3
Bench - 250 x 5 x 3
Press w/3" belt - 150 x 5 x 2
Hang cleans w/3" belt - 200 x 3 x 5
BW rows - 3 sets to failure. Forgot counts.

On BW rows I narrowed my grip considerable, which allowed me to perform this exercise without shoulder pain. Glute pain was diminished during squats except when I let the bar get in front of me - then I felt it. Will start to micro-load pressing movements next workout.

[irongeek]

3/15/23

SSB w/belt - 315 x 5 x 3
Press w/belt - 152.5 x 5 x 3
Bench -250 x 5
Hang cleans - skipped

Felt crap today. Bench was slow and warmup cleans had zero snap to them, so I skipped out today.

[irongeek]

3/16/23

Power cleans w/3" belt - 202.5 x 3 x 5
BW rows - 3 sets.
Pullups - 7, 7

Just wanted to finish my power cleans. Had to convert from hang to power cleans as my hook grip kept loosening and I couldn't re-grip without setting the bar down anyway. These felt better today.

[irongeek]

3/18/23

AM BW - 204 lbs
SSB squat w/belt - 320 x 5 x 3
Bench - 252.5 x 5 x 3
Press - beltless - 142.5 x 5 x 2
Power Clean w/3" belt - 205 x 3 x 5
Pullups - BW x 13 x 3

My BW is low this morning, as I've fasted on Friday and haven't eaten anything since Thursday night. I'll add back about 5 lbs once I start to eat again.

My son tested his lifting maxes this week. He got a 500 lb deadlift and 300 lb bench. He's 17 yo, 193 lbs. He was VERY happy. It took him 3 years to hit these numbers, but I think he has much more in his future if he continues to lift.

[irongeek]

3/22/23

SSB w/belt - 330 x 5 x 3
Bench - 255 x 5 x 3
Press - 145 x 5 x 2
Power Cleans w/3" belt - 207.5 x 3 x 5

[irongeek]

3/25/23

AM BW - 206.5
SSB w/belt - 335 x 5 x 3
Press w/belt - 157.5 x 5 x 3
Bench - 225 x 11, 11
Power cleans w/3" belt - 210 x 3 x 5

[irongeek]

3/27/23

SSB w/belt - 340 x 5 x 3
Bench - 257.5 x 5 x 3
Press - w/3" belt - 135 x 10, 9
Power Clean w/3" belt - 212.5 x 3 x 5

Would like to get to 220-ish weight on power cleans. My 3rd rep of the last couple of sets are starting to feel more difficult, so not sure if I'll get there or not. But it's been fun doing cleans nonetheless.

My younger son (15yo) is finally set on getting strong. He's a lanky 6' tall kid who has embraced GOMAD - he walks around the house with his gallon of chocolate milk. He's even written his name on the jug with a sharpie. He's gained 11 lbs in 3 weeks and is now at 185 lbs. It's good to be young.

[irongeek]

Yesterday - 3/29/23

SSB w/belt - 345 x 5 x 3
Press w/belt - 160 x 5 x 3
Bench - 225 x 12, 10
Power Clean - 215 x 3 x 5

Today -
Pullups - BW x 15, 14, 12
Uphill treadmill - start at 3.5mph and increase to 4.5 mph by .1mph every minute. Cool down for 2 minutes afterwards.
Chinups - BW x 10