RoMo & son 5-3-1 log

[romo]

RoMo's stats:
age 52
Ht. 5'10"
current Wt. 280
history:
I have been lifting since 1975. Competed in my 1st meet in 1979 while in the Air Force.
Benched 250
DL 405
Did not squat in that meet and did not squat at all until i was 30 yrs old.
I weighed about 170'
My next meet was bench only where i got a PR 365lbs in the 242lb class in 1994.
After a 30lb weight loss due to illness fought back and lifted in my 1st full PL meet in 1995.
Sq. 500
BP. 325
DL. 500
Best meet 1997 Police Olympics
Sq.550
BP 340
DL.525 all in the 242lb class. I wore single ply inzer suit, knee wraps and single ply inzer shirt.
last meet 2010
Sq. 400
BP 285
Dl 425 All raw. 242lb wt class.
Got real fat and weak after having my gall bladder removed.
Now i am training my son and got motivated again.
Son's stats:
age 14
Ht. 6'
Wt. 200
History:
Starting Strength since 2010
competed in his 1st meet this year
Sq 325
BP 154
Dl 300 All raw, belt only
Throws shot put and plays baseball.
Training log, 5-3-1 this is week 3 day1 after a 3 month layoff.
RoMo: Son:
Sq. 1x5 185 Sq. 1x5 165
1x3 210 1x3 190
1x6 245 1x6 210
RDL 1x5 155 RDL 3x5 135
1x5 185
1x5 215

[romo]

wave 1, week 3, day 2
RoMo
Bench
150 1x5
170 1x3
190 1x15
Cl. Grp. Bench
145 3x10
chins
1x4
3x3
RoMo's son
Bench
1x5 105
1x3 115
1x1 135
Cl. Grp. bench
2x10 85
1x8 85
Body row chin grip
2x12
2x8
I am confident my chin ups will improve as my body weight drops with a cleaner diet. It will not be easy to improve on the bench numbers while droping bodyweight.
My son was disapointed in his bench today. He got 8 reps with 135 3 months ago so i know it will improve by week 3 of next wave.

[Briks42]

This should be a cool log to follow. Best of luck to both of you.

[romo]

w1,wk.3,d3
RoMo
press
1x5 90
1x3 100
1x12 115 (not to failure) Est. 1RM 160
3x10 85
DL
1x5 225
1x3 255
1x8 285 (not to failure) Est. 1RM 360
Sq.
3x5 165
RoMo's son
press
1x5 65
1x3 70
1x10 80 Est. 1RM 106
DL
1x5 150
1x3 170
1x7 190 Est. 1RM 234
Sq.
3x5 110
deload next week

[Oldman]

Good luck to you with your lifting and to your son with his. It is great that you are lifting together. I train with my wife (Squat Queen), and depending on the sport seasons, and their interest, I "coach" or have coached my 17 year old son, my 15 year old daughter, and my 12 year old son. The youngest, who plays on a traveling soccer team, is the most into it and now that his season is done, he is wanting to get back to it. RoMo, are you going to compete again? I never have, but have been thinking about it (though my lifts are no where near yours...)

[romo]

Thanks Oldman and Briks42 for the well wishes. Training with my son is the most fun i have had in the gym for a long time. For me the training is what i enjoy. The competitions are just a date on the calender for me to reach short term goals. I would love to lose enough weight to be able to tie my shoes without turning red. After that i will consider competing again. Good luck to both of you. I will be following your progress.

[romo]

W1,Wk.4,D1
Deload
RoMo


Sq.
after warmup
3x5 155
back ext
3x10

RoMo's son
3x5 135
back ext
3x10

[romo]

W1,Wk.4,D2
RoMo
deload
bench
after warmup
3x5 150
chins 3x5(assisted with light band)
RoMo's son
bench
after warmup
3x5 85
body row
3x10

[romo]

W1,Wk.4,D3
deload
RoMo
press
after warmup
3x5 95
DL
after warmup
3x5 185
RoMo's son
press
after
warmup
3x5 65
DL
after warmup
3x5 135
Looking foward to starting the next wave.

[romo]

W2,Wk.1,D1
RoMo
Squat
after warmup
1x5 170
1x5 195
1x10 225 Est.1RM 300
RDL
after warmup
1x5 185
1x5 205
1x5 225
RoMo's son
squat
after warmup
1x5 155
1x5 170
1x10 195 Est. 1RM 260
RDL
after warmup
3x5 150