DaveJF's Intermediate Log
Long story short, after a couple of starts interrupted by injury, finally finished LP, and then started TM in January. Injured my shoulder in March.
Since then have had a busy work and personal schedule including some travel, so mainly concentrated on re-hab for the shoulder. Starr re-hab was mostly Press with some Push Presses and Rack Presses thrown in later. Looks like I'll have the time and opportunity to actually train again now.
To start, going to run LP on my Squat to ramp that back up, and run TM w/ a Press emphasis for the rest. The routine to start out w/ is based on the 4 Day Split found in PPST3, pages 149 & 150, with some changes to accommodate injuries, weaknesses and the Press emphasis. Plan to start out pretty conservatively to get a few months of training in w/ a lessened chance of injury. Plus I want to emphasize the Press right now, hard to do that while trying to re-hab a back or leg injury.
The main changes will be: Replace Bench w/ Dips (shoulder health), Ascending sets instead of sets-across (age) & assistance centered around the Press (Bucket list item).
Changes were based on articles by Bill Starr, comments that Lou T and Hanley have made regarding Dips and Press training, and comments Andy has made regarding training for older folks like Ascending sets and lower volume. Thanks fellas!
Hopefully the log will help keep my nose to the grind-stone. Also wanted to log the changes to the base template: Dips instead of Bench, the choices for Press assistance exercises and ramped sets for older folks -- maybe it will come in handy for someone else.
Male, 5'6", 205lbs, 51 y/o. Software Developer / DBA. Supplements: Creatine, Whey to boost protein intake, BCAA's: 5g @ 8am/10am/2pm/4pm when schedule permits, Krill Oil & Vitamin D during the low-daylight months.