Another Old Dude's Probably Not Justified Intermediate Training Log

[Silentpadna]

So although I believe I may have exhausted my NLP (except for dead lifts) and I have a few short term goal changes, I'm going to do a 2-day per week 531 with 1-2 HIIT sessions per week on rest days. Below is my first day on the new program, also posted in the SS training log: Another Old Dude's SS Log 54/5'11"/195

Currently 5'11" / 210 lbs / 54 (55 in 3 weeks)

[Edit: I wanted to give a quick background that until age 54, I had never lifted longer than a couple of months or so and even when I did I just wandered around with no plan. So my NLP, although not done perfectly (mostly because of the sleep issue) was still extremely satisfying and motivating for me. When 5x per 2 weeks became too much I backed off to 2x per week for recovery reasons. I'm stronger - by far - than I've ever been. Although I don't measure up to many of the strong folks around here, it pleases me to be getting the attention of younger guys in our gym who can't believe I'm 54 and doing this. Of course I'm amazed at most of you, but I thank you all for that - it's certainly a motivating factor.

My NLP ended with the following 5-rep numbers:

Squat: 275
Bench: 200
Press: 135
Dead: 335 - NLP is not completely finished yet, though at once per week so I'll continue adding until I can't and then let it join the program

/end Edit]

Well, after much consideration, I've decided to go intermediate and do a cut. I don't really have much of a desire to be much bigger or become a power lifter - although I may bulk again in the fall. I've got some thoracic back damage from an auto accident 3 years ago that flairs ups sometimes during lifting, along with some flair ups with the lumbar area. I will attempt to work in more conditioning and be ready to participate in a 5k or up to 15k for fun with the Mrs. Old Dude. I know that sounds disjointed, but I do need a little balance. And everything except my dead lifts appear to be at the end of NLP after several de-loads. I may have had more room to expand this, but there really is almost no way for me get the sleep I need at this point in my life. So on the intermediate program and during the cut I plan to maintain the best I can and if I can manage some gains over the next 12 weeks or so, I'll be pleased with that. If not, no big deal.


So on to the results - it's a basic 531 program, but with 2 training sessions per week.

Today's mains: Squats and Bench

Squats: 45x5, 120x5, 145x5, 175x3, 190x5, 220x5, 250x6

Bench: 85x5, 105x5, 130x3, 140x5, 160x5, 185x6

Assisted Pull up: -44x10, -44x10, -44x10

Back Extension: 40x15, 40x15, 40x15

Dumbbell Bench Press: 25x10, 25x10, 25x10

Lat Pulldown: 55x20, 70x20, 70x20

The "accessory" lifts were light so I could get used to the volume and not overdue it. That, and I just wasn't sure where to start. The increased assist was needed to get 10 pull up reps in each set (as I've mentioned - always a weak area for me). I'll be adjusting the other accessories to make sure I'm working hard at the end of each.

In terms of overall tonnage, this is about 3000 pounds more than the most recent novice training session. So, whether I should be in intermediate or not? I don't know....just want to progress, lose a few pounds and be strong and fit over the long haul.

[Silentpadna]

Reading a few threads in here...man there some guys my age who are bad asses. Most have trained for far longer than me and got strong before they got older, but....wow.

Anyway, with my schedule, I work every other Friday. And since I use our corporate gym for just about everything, I use those Fridays (of late) to get some Concept 2 rower sprints in. Wednesday I did 100m sprints followed by 90sec rests for 9 intervals. I decided that wasn't enough time to get the heart rate to peak, so I upped the sprints to 125m, same 90sec rest. Kicked the crap out of me. I've read some guys hitting 1:15/500m splits doing that. I'm still a beginner, but that's a long way off for me. Doing 100m sprints, I was able to get to 1:25/500m splits, but that speed was not possible for me to do when the sprints went up to 125m. It was closer to 1:33/500m. I'm going to stay at that level and work on improving times.

So....for today's result:

5:00 warmup
9 x 125m sprint with 90 second rest between each.
3:00 cool down

Stagger back to the locker room.

By the way, most of the folks in the gym doing their 2.5 mph treadmill cardio turn around with dazed looks at the Old Dude who every couple of minutes starts raising a ruckus for a short time. I'm guessing they have less than zero idea why anyone would do it this way.

[Silentpadna]

As I mentioned at the start, dead lifts are still in NLP, so I did the standard SS DL for today, along with the rest of the program.

Heavy

Dead Lift: 95x5, 95x5, 155x5, 215x3, 275x2, 335x5

Overhead Press: 55x5, 70x5, 80x3, 90x5, 100x5, 115x7

Accessory

Pendlay Row: 80x10, 80x10, 80x10

Bar Dip: 10, 10, 10

Dumbbell Curl: 25x10, 25x10, 25x10

As with Thursday's session, accessory work is new so I'm still finding where I need to be. I'm purposely light (I think) to start with. Dips were hard, Rows and Curls were easy. I may bump the weight slightly on the Rows and Curls, and stay where I am on Dips.

[codger]

Nice numbers to end your LP with, Silentpadna. Always good to see another old guy around here.

[Silentpadna]

Nice numbers to end your LP with, Silentpadna. Always good to see another old guy around here.

It's funny. I call myself "old" now, but I felt older 10-15 years ago than I do now. As I mentioned, I am not that interested in being a power lifter, but I don't plan to ever not be working with the barbell. It's been as close to a fountain of youth physically as I've ever found.

[Silentpadna]

More concept 2 rower sprints. Actually a little slower than last Friday, but still worked very hard.

5:00 warmup
9 x 125m sprint with 90 second rest between each.
3:00 cool down

Times were close, but I had less energy this time than Friday.

Stagger back to the locker room like last time.

[Silentpadna]

Well I can already tell that cutting has its effects. That, and my left shoulder has been getting progressively more sore for a couple of weeks. I may need to do something about that....

On to the results:

Heavy

Squats 45x5, 45x5, 120x5, 145x5, 175x3, 200x3, 225x3, 255x4

Bench 45x5, 45x5, 85x5, 105x5, 125x5, 145x3, 165x3, 185x6


Accessories

Assisted Pull-ups: -44x10, -44x10, -44x11

Back Extension: 45x15, 45x15, 45x20

Dumbbell Bench Press: 30x10, 30x10, 30x11

Lat Pull: 75x20, 75x20, 75x21

Squat set was difficult. Getting my protein, but I'm at about 500 deficit right now as near as I can tell. I'll know better in a week or two whether that's part of it. Shoulder is a little worrisome. Anyone else with that experience, let me know what you did. The soreness is mainly in the front - only the left shoulder.

[Silentpadna]

Heavy

Dead Lift: 115x5, 115x5, 175x5, 245x3, 280x3, 315x5

Overhead Press: 55x5, 70x5, 80x3, 95x3, 105x3, 120x6

Accessories

Pendlay Row: 85x10, 85x10, 85x10

Bicep Curl (Dumbbell): 25x10, 25x10, 25x10

Tricep Extension: 20x10, 20x10, 20x10

Squat: 135x10, 135x10, 135x10

[Silentpadna]

Not a bad day. Still trying to cut, but getting my roughly 200-220 g protein per day so that appears to help. Shoulder is still sore after benching. Gonna look at my form. Wasn't a big deal after OHP on Monday, so I think I've narrowed it to the bench.

Heavy

Squat: 45x5, 45x5, 120x5, 145x5, 175x3, 220x5, 250x3, 275x1 + 2

Bench: 45x5, 45x5, 85x5, 85x5, 105x5, 130x3, 160x5, 180x3, 200x1 + 2

Assistance

Pull-up (assisted): -44x10, -44x10, -44x11

Back Extension: 50x15, 50x15, 50x18

Lat Pulldown: 75x20, 75x20, 75x22

Bench Press: 95x10

Dumbbell Bench Press: 30x10, 30x12


I wanted to do more benching at 95, but when I went to grab a water, 3 noobs (affectionately because I like to see new people doing something other than machines) got into the only bench we have in our corporate gym, so I switched to DB bench.

Still kinda fiddling with which assistance I want to do. I know I need to pick something and stick with it, so I probably will on the next cycle.

[codger]

It's funny. I call myself "old" now, but I felt older 10-15 years ago than I do now. As I mentioned, I am not that interested in being a power lifter, but I don't plan to ever not be working with the barbell. It's been as close to a fountain of youth physically as I've ever found.

It's really true--I don't think there's any other form of exercise that provides so many benefits.