Paul's log - Staying strong past 50

[Cole Gorton]

i have noticed that you do more volume than most. im sure your deload is deserved.

[irongeek]

i have noticed that you do more volume than most. im sure your deload is deserved.

Hey Cole - yes. I tend to thrash myself with the likely false assumption that "more is better" - perhaps a form of self-flagellation. It does work, but the results are transitory and, when I dial things down, I tend to regress back to my mean. All with the objective of chasing a PR. Sigh.

[irongeek]

11/21/2024

RDL w/belt and straps - 315 x 10 x 3
Press w/belt - 155 x 8 x 3
Pullups - BW x 10 x 3

Finally got presses for 3 sets of 8 @ 155. Took a few weeks - so I got that going for me.

[irongeek]

11/22/24

Light press - 135 x 5 x 4 (beltless - supposed to be "light" but didn't feel that way)
BW rows - 15, 14, 12 (had to do close-grip otherwise there was too much shoulder pain)
Curls - 85 x 3 sets
20 minutes uphill T-mill - 15 deg, 2.2 mph

Decent workout, though I can definitely feel the fatigue bucket is just about full.
Deload and test week forthcoming, also a bit of change in programming afterwards (not as much volume).

[irongeek]

11/25/24 - deload day 1

LBBS - beltless - 315 x 3 x 3
Bench - 240 x 3 x 3 (various grips)
Pullups - BW x 12

[irongeek]

11/26/24 - deload day 2

Press - beltless - 140 x 3 x 3
DL - beltless - 350 x 5 (double overhand grip)
Pullups - 10

[irongeek]

11/28/24 - Max testing

Bench - 320
LBBS w/belt - 425

Bench felt heavy at my last warmup (300). 320 went, but was glacial - didn't have even 5lb more.
Squat felt pretty solid, though I was probably a bit high. Need to practice heavy singles a bit more.

I've got some business in the kitchen now...

Happy Thanksgiving day to all of you!

[irongeek]

11/29/2024 - Max testing part deux

Press w/belt - 200
DL w/belt (alt grip) - 505
BW - 215.1 lbs

Pretty happy about the numbers. Nothing stellar, but solid. I'm in the 200,300,400,500 club (barely).
Going to change up my program a tad going forward and reduce my squat/bench volume a tad and try to add a heavy single on each lift once every week or so for practice.

[irongeek]

11/30/24

LBBS w/3" belt - 405 x 1, 340 x 4 x 4
Bench - 300 x 1, 255 x 4 x 4
CGBP - 225 x 8

No more rest for the wicked - back to work.

[irongeek]

12/1/24

RDL w/belt and straps - 315 x 10 x 3
Press w/belt - 160 x 5 x 3
Pullups - BW x 10, 10, 12