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Thread: Need Dad Strength, I have seven kids

  1. #1
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    Default Need Dad Strength, I have seven kids

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    Hello Everyone.

    I have decided that it is time to change over to an intermediate program starting next Monday. I have noticed that I am not able to recover adequately from workout to workout of late. Rip had once mentioned that us older guys would probably benefit more by moving to intermediate early than banging away at the novice for too long.

    Basic stuff on me:

    Age: I will be 51 next Tuesday 1/12
    Height: 6'0"
    Weight: 194
    I have been lifting since 11/08

    Here are my lift (pounds) improvements from the novice program for 5RM:
    Squat 110 to 245
    Bench 95 to 202
    Deadlift 110 to 310
    Press 80 to 135
    P Clean 80 to 150

    My plan of action:

    Mondays:
    Squat 5x5 ramping up to my 3RM from the previous Friday.
    Bench 5x5 ramping up to my 3RM from previous Friday
    Cleans 5x5 ramping up to my 3RM from previous Friday
    Assistance exercises:
    2 sets of weighted hypers
    2 sets of weighted sit ups


    Wed:
    Squat 4x5 ramping up to 80% of Monday
    Press 4x5 ramping
    Deadlift 4x5 ramping
    Assistance exercises:
    3 sets of situps

    Friday:
    Squat 4x5 ramping to a 3RM and 1 set at 70% of 3RM
    Bench 4x5 ramping to a 3RM and 1 set at 70% of 3RM
    Clean 4x5 ramping to a 3RM and 1 set at 70% of 3RM
    Assistance exercises:
    3 sets of weighted dips
    3 sets of weighted chin ups
    Last edited by Bergie; 01-13-2010 at 01:34 PM.

  2. #2
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    Madcow 5x5 eh? I've been on it and I think it's great, but i've deprogrammed slightly to the texas method, cuz I can still make biweekly progress.

  3. #3
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    Hi
    this looks interesting. I have similar numbers to you (albeit less children ) and switched to the same program last week except doing SLDLs on one of the clean days. Yeah I noticed in PP2 that Ripp also talks about lower volume for us older guys (I'm 45) - something like 5% per decade after 30? anyway, all the best I look forward to reading your log.
    Cheers
    Last edited by lastditch; 01-09-2010 at 09:52 AM.

  4. #4
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    Quote Originally Posted by Bergie View Post
    Basic stuff on me:

    Age: I will be 51 next Tuesday 1/12
    Height: 6'0"
    Weight: 194
    I have been lifting since 11/08

    Here are my lift (pounds) improvements from the novice program for 5RM:
    Squat 110 to 245
    Bench 95 to 202
    Deadlift 110 to 310
    Press 80 to 135
    P Clean 80 to 150
    Awesome progress at any age.

  5. #5
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    Hi Bergie,

    I've intermittently followed your progress as a novice in the past, and I'll keep doing it now that you have upgraded to an intermediate program. I'm particularly interested to see how you deal with the deadlift on a light day.

    I've just gone intermediate myself, using a TexasMethod template, and placing the deadlift proved to be the biggest headache. In the end I decided to do it on Intensity day, every other week. Doing it on light days was an option, but I thought it might have compromised my recovery. It looks like I've now got a case study to see what happens.

    All the best with your training, and many good things to you and your big family.

    IPB

  6. #6
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    Quote Originally Posted by Aslin View Post
    Madcow 5x5 eh? I've been on it and I think it's great, but i've deprogrammed slightly to the texas method, cuz I can still make biweekly progress.
    How long were you on Madcow and what changes did you make going to the TM program?
    Quote Originally Posted by lastditch View Post
    Hi
    this looks interesting. I have similar numbers to you (albeit less children ) and switched to the same program last week except doing SLDLs on one of the clean days. Yeah I noticed in PP2 that Ripp also talks about lower volume for us older guys (I'm 45) - something like 5% per decade after 30? anyway, all the best I look forward to reading your log.
    Cheers
    Thanks for the comment. It will be interesting to see how the increase in recovery time impact gains.
    Quote Originally Posted by K.Diesel View Post
    Awesome progress at any age.
    Thanks!
    Quote Originally Posted by IlPrincipeBrutto View Post
    Hi Bergie,

    I've intermittently followed your progress as a novice in the past, and I'll keep doing it now that you have upgraded to an intermediate program. I'm particularly interested to see how you deal with the deadlift on a light day.

    I've just gone intermediate myself, using a TexasMethod template, and placing the deadlift proved to be the biggest headache. In the end I decided to do it on Intensity day, every other week. Doing it on light days was an option, but I thought it might have compromised my recovery. It looks like I've now got a case study to see what happens.

    All the best with your training, and many good things to you and your big family.

    IPB
    Thanks for the the kind words. It will certainly be interesting to compare our two approaches. I have a feeling we will both see good gains.

    1/11
    Firsts work out on the new program went well.

    Squat
    100x5
    130 x5
    150x5
    180x5
    205x5

    Bench
    95x5
    120x5
    140x5
    165x5
    190x5

    Cleans
    65x5
    80x5
    95x5
    110x5
    125x5

    Weighted hypers
    25x2x12

    Weighted sit ups
    40x3x12
    Last edited by Bergie; 01-11-2010 at 12:58 PM.

  7. #7
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    1/13

    Squat
    100x5
    130x5
    150x5
    150x5

    Press
    80x5
    95x5
    110x5
    125x5

    Deadlift
    180x5
    215x5
    250x5
    290x5

    Sit ups
    3x15

    Everything felt great.

    This being the first time on this program, I was working through the DL sets expecting 5 sets when only 4 are called for. After completing 290 I was thinking I had another heaver set to go and I was feeling rather tired already. I started to get ready for the 5th set and finally noticed I was already finished. woo hoo

    I almost forgot. This was my first workout with the new vulkan knee wraps. Very nice! Kept my knees nice and warm no cracking or poping sounds.
    Last edited by Bergie; 01-13-2010 at 03:45 PM.

  8. #8
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    1/15

    Bench
    95x5
    115x5
    140x5
    165x5
    192.5x3 felt easy could have gone for 5.
    141x5

    Clean
    65x5
    80x5
    95x5
    110x5
    127.5x3
    95x5

    Weight Dips
    10#x3x5 It is my first time doing these so I was just guessing at the weight. It was pretty easy at 10.

    Weighted Pull ups
    10# 7, 6, 5

    I will be doing the squat portion of the workout tonight.

    I just realized that a screwed up the Back off sets. I only did 5 reps instead of 8. Oh well.
    Last edited by Bergie; 01-15-2010 at 09:13 PM.

  9. #9
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    1/15 Night workout

    Squats
    100x5
    135x5
    150x5
    180x5
    210x3
    150x8

    Felt good.

  10. #10
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    starting strength coach development program
    1/18


    Squat
    105x5
    135 x5
    160x5
    185x5
    210x5

    Bench
    95x5
    120x5
    145x5
    170x5
    192.5x5

    Cleans
    75x5
    80x5
    95x5
    115x5
    127.5x5

    Weighted hypers
    25x2x12

    Weighted sit ups
    40x3x12

    Everything felt good.
    My knees were very noisy today. Lots of poping but felt fine. Only thing different was my warm up. 5 min on a bike then put on knee sleeves. I have been warming up with body squats a higher numbers of empty bar squats; all done while wearing the knee sleeves.

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