57bergstrm an elderly beginner log
Male 5.9 tall, weight 216 and 63 year old this december.
I got a barbell and 150 kg of weights from an old neighbor who just died, He was a master olympic weightlifter in Sweden. Nearly broke my back in trying to use it with no instructions. My lifting experience was from the usual gym machines in over ten years with no goal and no progress.
Bought SS:BBT 3ed. and started training in my basement 4 april -13. No coaching just the book and internet. Was hooked from the beginning. Lots of bad form the first year, Got injuries, nothing really bad, but went to my fysiologist several times. I think I was doing great. After a year I began to realize I was having bad recovery. Bought PPST and began a new training with mixing heavy and light days. Im still training three days a week and doing the 5 basic lifts. Maybe I should skip the PC but I like it to much.
This is my progress from novice to this day when I consider myself a beginner with some experience and knowledge about lifting.
April -13: SQ 50kg, B 60kg, P 29kg, Pc 25kg, DL 45kg
Jun -13: SQ 75kg, B 70kg, P 34kg, Pc 37,5, DL 85kg
Oct -13: SQ 82,5 , B 62,5, P 36 , Pc 36, DL 102
Jan -14: SQ 95, B 68,5, P 39 , Pc 43, DL 112,5
Apr -14: SQ 95, B 72,5, P 41,5 , Pc 45, DL 117,5
Todays number are coming sson
The end of a light week with two light days
Light squat day
Saturday 4 okt -14
Squat (kg)
26 x 5 x 2
46 x 5
56 x 5
66 x 5
72 x 5
All well!
Press
20 x 5 x 2
25 x 5
30 x 3
35 x 2
40 x 1
42,5 x 4
backoff 37,5 x 5 x 2
Getting closer to a PR
I was tired from thursday heavy day, so I tried something else then I am used to at the end of the session. Hoping to help my weak chins.
Assist work
Chins with rubberband 3 x 3, It sucks! I will do 5x3 next time.
Barbell rows. Never done rows with barbell before, feels strange but ok.
30 x 8
35 x 5
40 x 6
45 x 8
Bar bic.curl
20 x 5
20 x 8
22,5 x 8
25 x 8
Now its recovery for an extra day until tuesday.
Going to watch my son play rugby today, I really like watching rugby, but to play it, would probably kill me...
20/11 -14 Heavy squat in kg
20/11 -14
Heavy squat in kg
26 x 5 x 2, 46 x 5, 67,5 x 5, 77,5 x 5, 87,5 x 5, 97,5 x 3, New PR
Bench
20 x 5 x 2, 40 x 5, 50 x 3, 62,5 x 2, 72,5 x 4, 75 x 2, 72,5 x 2
Backoff 65 x 6, 65 x 5
Powerclean
20 x 5 x 2, 25 x 5, 30 x 3, 35 x 2, 40 x 2, 45 x 3 x 4
Only one session this week
29/11 -14
Have been a little disabled due to a vaccination against the usual winterflu. 6 days of resting and only one trainingday this week. Felt weak with bad form during the squat so I backed off on that. The Press was ok, the Deadlift fine did my five on 125kg wich is a new PR.
Squat: 26kg x 5 x 2, 46 x 5, 66 x 5, 77,5 x 5
Press: 20kg x 5 x 2, 25 x 5, 30 x 3, 35 x 2, 38 x 2, 42,5 x 3 x 2, 42,5 x 2 x 2.
Deadlift: 60kg x 5, 80 x 5, 100 x 3, 115 x 2, 125 x 5PR. Felt really hard on the hands beacuse of the knurling of my new bar, the grip was super. Now its 127,5 next time