60yr old male, lifting for years without ss
started doing the program Oct 2013 and omitted the GOMAD .
Prior to SS program, did a lot of running, 10k's a few marathons,.. play tennis, played rugby until I was 38yrs.
10/2013 body wt 182, 59yr old male
can't do squat due to shoulder issues
5'9" body wt 182
bench 165 x 6 x 3
press 85 x 5 x 3
deadlift 165 x 10
front squat 95 x 6
6/2014 bwt 172 (playing tennis & some running kept the wt off)
bench 195 x 5 x 3
press 120 x 5 x 3
dead 385 x 5
front squat 225 x 5 x 3
tore my right leg lateral meniscus and tibia bone bruise playing tennis 7/15/2014, took a week off from lifting and continued without the squats and backed off significantly on the deadlifts. Since I can't squat for a long while I will build some upper body strength. I added a few lbs due to lack of cardio. i was playing a lot of tennis.
starting riding a stationary bike 7/24, a few minutes the first day due to the pain, and then 20, and 30 minutes 3,4 days a week, light resistance even today 9/20. All deadlifts are closed grip unless noted. Most warmup sets not listed.
8/15/2014
bodyweight 177
bench 205 x 5 x 3
chins bwt x 6 x 4
8/17/2014
press 130 x 5 x 4
good mornings 95x6, 145 x 6 x 2.
deadlift 235 x 5, 265 x 5 x 2
dumbell rows 90 x 7 x 2
8/19/2014
bench 205x2, 210x5,3,3
chins bwt x 6 x 4.
close grip bench 160 x 10 x 2
incline dumb bell curls 45 x6x2
8/21/2014
press 135x5, 140x2, 135 x 5 x 2
good mornings 95x6, 145x6x2
deadlifts 235x5, 285x5x2.
dumb bell rows 100x6x2
8/23/2014
bench 205x1,210x3,215x2, 205x5,4.
chins bwt x 6,7,7
close grip bench 160x10, 165x8
standing alternating dumb bell curls 70x8x2
inc db curls 40x10
8/25/2014
press 95x5, 115x2.140x4x2, 140x5 (w push on #5)
good mornings 95x6, 145x6x2
deadlift 235x5, 290x5x2 (knee swollen after)
dumb bell row 100x6x2
8/30/2014
bench 185x2, 205x1, 210x3x3, 205x3.
chins bwt x 5,5,6,6.
started leg press slow motion 2,3plates 8 reps and some calf raisesx 2 sets.
close grip bench 165x8, 170x8.
dumb bell curls 70x8,75x6.
incline dumb bell curls 40x10.
9/1/2014
press 95x3, 115x2, 135x5x3.
good mornings 95x6,145x6x2.
deadlift 235x5,295 grip slipping, 285x3,
deadlift with alternating grip 305x5.
dumb bell row 100x8x2.
9/3/2014
bench 185x2, 210x4x3
leg press exercises
chins bwt x 6 x 4
close grip bench 175 x 6 x 2
inc db 45x6x3
9/5/2014
press 140x3x3, 135x5.
GM 145x6x2.
dead 235x5, 285 slipping.
deadlifts with alternating grip 285x5, 295x5 (bent bar?)
dumb bell row 100x8x2
9/7/2014
bench 215x2x2, 210x4x2, 210x3.
chins bwt x 7x 4
close grip bench 175x6,185x5, 175x6.
standing dumb bell curls 75x6, 70x8.
inc dbc 40x8x2
9/9/2014
press 135x2, 145x3x2,140x5.
good mornings 95x8, 145x6x2.
deadlift 235x5, 285x5,305x5 (all closed grip)
dbr 100x2x2
9/12/2014
bench 215x4, 210x5x4.
leg press exercises
chins bwt x 7,6,6,5.
close grip bench 175x7,6, 135x15.
dbc 70x8x2
idb 40x10.
9/14/2014
press 145x2x2, 140x4x2.
good mornings 145x6x2
deadlift 235x6, 305x1.
alt grip deadlift 315x5, 315x3 (tweaked my lower back, right side)
done.
9/16/2014
bench 205x1, 220x1 (felt light), 215x2 (felt heavier than 220), 215x3, 210x3.
chins bwt x 7,7,7,8,7,
close grip bench 165 x 10 x 2
DBC 70x7
IDBC 45x6x2.
leg press exercises
9/18/2014
press 140x1, 135x4,135x5x2.
good mornings 95x8, 145x6.
deadlift 235x6, 285x6.
DBR 90x10x2.