Jww8 - log

[jww8]

moved my training log from 60yr old male, lifting for years without ss

It's a little outdated since I turned 62 on 10/2/2016. 5'9", 180-184 lbs. I was a hair over 5'10" one time.
I've lifted for over 40 years, starting strength for two, played baseball, football, track, and club level rugby well into my 30s, 3 marathons, last marathon 2009, and play tennis.
Starting Strength is a wonderful program, helped me recover from a really nasty right leg meniscus double tear 7/14/2014 and return to playing tennis at a decent level 3 days a week. Any given day my dead lift is over 400 lbs, bench 215+/-, press 155+/-, and can front squat 225 for reps. I wrap my right knee for heavier lifts. My advice is keep pushing yourself, progress is slow but steady. Expect setbacks, they are part of life, and make you who you are. Like Rocky said, It's about how hard you can get hit and keep moving forward. I typically do a couple of seated leg extensions up to 120lbs x 6 reps and some leg press 8 plates total x 15 reps once a week prior to dead lifts. I don't record these sets.

11/25/2016
Chin-ups: 8,7,8,8.
Glute raises: 10lb x 10, 30x8x3.
Bench press: 45x8x2,95x6,135x5,185x3,205x2,210,195x3,195x4.
Close grip BP: 135x15.
Front squat: 45x8,95x5,135x5,185x5,205x5,225x3,205x5.
Incline dumb bell curls: 45x4,40x6x2.
EZ Curl 90x6.
55 minutes

11/27/2016
Chin-ups: 8,8,8.
CLute raises: 10x12, 25x10,35x10.
Press: 45x8x2,65x6,95x6,115x6,135x4,145,135x4x2.
Straight leg dead lift: 45x6,95x6,135x6.
Cleans: 45x5,95x5,140x5.
Dead lift DOH: 225x5,265x3,315.
Dead lift AG: 315, 365x2,385x2,405.
Shoulder fly: 25x8x2.
55 minutes

[skid]

Nice numbers!

[jww8]

12/2/2016
Chin-up: 8,8,8.
Glute raises: 10x15,25x10,35x10x3.
Bench press: 45x8,95x6,135x5,185x5,205,210,190x4x2.
(no squats, played tennis prior to lifting)
45minutes

12/4/2016
Chin-up: 10,9,6.
Glute raises: 10x15,25x15.
Front squat: 45x8,95x8, 135x6, 185x5,205x5,225x2,205x2.
35minutes

[jww8]

12/6/2016
Chin-up 8,8.
Press: 45x8x2, 65x6,95x6,115x5,135x3.145,150.135x5,135x2,135x3.
Straight leg dead lift: 45x5,95x5,135x5.
Clean: 45x5,95x5,135x3,155x3.
Dead lift DOH: 225x3,275x3,315 no.
Dead lift AG: 315,365,385,405,415no, 385x3.
60 minutes

[jww8]

12/9/2016
Chin-up: 8,8,8,8.
Glute raises: 10lbs x 15, 25x15x4.
Bench Press: 45x8,95x6,135x6, 145x5,170x5,190x4x2.
Incline dumb bell Press; 50x15x3.
Front Squat: 45x8, 135x5,165x5,195x4, 201x1,210x3.
Incline dumb bell curls: 40x8x3.
70 minutes

[jww8]

12/13/2016
Chin-up: 8,8.
Leg extensions & Leg presses
Glute raises: 15x15,25x15.
Press: 45x8,65x5,95x5,115x5,125x6x2.
Straight leg dead lift: 45x5,95x5,135x3,165x2.
Cleans: 45x5,95x5,135x3,165.
Dead lift DOH: 225x3,280x5.
Dead lift AG: 325x5,375x5.
Shoulder barbell raises: 65x10x2.
60 minutes

[jww8]

12/16/2016 (trying wendlers 5/3/1, started 12/9, this is week 2.)
Chin-up: 8,8,8,8.
Glute raises: 10lb x 15, 30x8x3.
Bench press: 45x8,95x5,135x5,155x3,175x3,195x4x2.
Incline dumb bell press: 55x15x3.
Front squat: 45x7,95x5,135x5,165x3, 185x3,210x3x3.
Standing barbell curls: 65x12, 85x8x3.
60 minutes

[jww8]

12/20/2016
Chin-ups: 8,8,8.
Leg ext and leg presses
5/3/1 method using 155 as 1RM press, x70,.80,.90 x 3
Press: 45x8x2,655,95x5,115x3,125x3,140x4.
Straight leg dead lift: 45x5,95x5,135x5,165x3.
Clean: 45x5,95x5,135x3,165x1.
5/3/1 method using 430 as 1RM dead lift x70,.80,.90 x 3
Dead lift DOH: 225x5,275,315no,
Dead lift AG 315x3, 345x3,390x4.
Shoulder fly 20x12x2.
50 minutes

[jww8]

12/23/2016
Chin-up; 10,10,10,10.
(5/3/1 method week 2, use 215 as bench 1RM, 225 as Front squat 1RM)
Bench press: 45x10x2,95x6,135x5,185x3,195x3x2.
Glute raises: 10lb x 15, 30x10x2.
Incline dumb bell press: 60x12x3.
Front squat 45x8, 95x6,135x5,170x5,195x3,215x3.
Standing barbell curls: 65x12,75x12,85x10,90x8.
60 minutes

[jww8]

12/27/2016
week 3 of 5/3/1 method = 75% x 5reps, 85% x 3r, 95% x 1+ of 1RM
Chin-up: 8,8,8.
Leg ext and leg presses
Press: (using 155 lbs as 1RM) warm-up then 120x5,135x3,150.
Straight leg dead lift: 45x5,95x5,120x3,140x5,155x3.
Clean (use 165 as 1RM, these are not geezer-friendly exercises) 120x5,140x3,155.
Dead lift DOH: 225x3,275x2,315.
Dead lift AG: (430 as 1RM) 325x5, 365x3,410x1.
Shoulder flies: 20x12x2.
60 minutes

Note: thru 3 weeks the 5/3/1 method seems to be easier on my body.