It's a little outdated since I turned 62 on 10/2/2016. 5'9", 180-184 lbs.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
11-28-2016, 10:16 PM
skid
Nice numbers!
12-05-2016, 08:42 AM
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
12/6/2016
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
12-10-2016, 05:37 PM
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
12-14-2016, 02:44 PM
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
12-17-2016, 12:44 PM
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
12-21-2016, 08:45 AM
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
12-27-2016, 08:27 AM
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
12-28-2016, 09:33 AM
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.
12-30-2016, 05:41 PM
jww8
12/30/2016
week 4 of 5/3/1, use 215 as BP and 225 as Fsquat 1RM, 5x60,65,70%.
Chin-ups: 10,10,10, 5lbs x 7, 5lbs x 8.
Glute raises: BW x 15, 25lbs x 12x4.
Bench press: 45x15,95x10,135x8,145x8,155x17.
Incline dumb bell press: 60x15, 60x12.
Front Squat: 45x8, 95x8, 135x8,145x8,155x12.
Incline dumb bell curls: 40x10x2.
50 minutes
01-03-2017, 08:32 AM
jww8
1/1/2017'
week 4 of 5/3/1, use 160 as press 1RM, 160 as clean 1RM, 430 as dead lift 1RM.
Chin-up: 8,8,8.
Leg ext and Leg press.
Press: 45x8,65x8, 95x6,105x6,115x9.
Straight leg dead lift: 45x6,95x6,105x6.
Clean: 45x6,95x5,105x8.
Dead lift DOH/AG: 225x5,265x5,285x5 (2doh3AG) 305x6 (3/3).
Shoulder fly: 20x15x2.
60 minutes
01-04-2017, 11:55 AM
jww8
1/3/2017
5/3/1 method Wave 2, Week 1
Chin-ups: 8,8,8.
Glute Raises: with 10lbs x 15, 25x10, 30x10x2.
Bench press (225-1RM) 45x8,95x6,135x5,165x5,185,205,175x5,185x6.
Incline dumb bell press: 65x10x2.
Front Squat (230 1RM) 45x8,956,135x5,175x5,185x5,195x6.
Standing barbell curl: 65x12,85x8,95x6x2.
55 minutes
01-05-2017, 01:46 PM
jww8
1/5/2017
5/3/1 method Wave 2, Week 1, 1RM x .75,.80,.85x5
Chin-ups: 8,8,8.
Leg press and Leg extensions
Press: (160=1RM) 45x8, 65x5,95x5,115x2,125x5,130x5,145, 140x4.
Straight leg dead lift: 45x5,95x5,135x5.
Clean: 45x5,95x5.
Dead lift DOH: 225x5,275x2,315x1.
Dead lift AG: (435 = 1RM) 335x5, 355x5, 375x5 (5th rep tough and slow)
40 minutes
01-09-2017, 08:18 AM
jww8
1/8/2017
5/3/1 method Wave 2, Week 2, 1RM x .70,.80,.90x3+
Chin-up: 10,10,9.
Glute raises: 10lbs x 12, 20x12,30x12x2.
Bench press: (1RM=220) 45x10,95x6,135x6,155x5,175x5,205,200x4.
Incline dumb bell press: 65x12x2
Front Squat (1RM-230) 45,95,135x6, 165x5,185x5,210x5.
Incline dumb bell curls: 40x10x2.
55 minutes
01-11-2017, 08:16 AM
jww8
1/10/2017
5/3/1 method Wave 2, Week 2, 1RM x .70,.80,.90x3+
Chin-up: 8,8,8.
Leg press & Leg extensions
Press (1RM=160x .70=112,.80=128, .90=144)
45x8,95x5,115x3,130x3,145x3-3rd rep tough.
Straight leg dead lift: 45x5,95x5,135x5.
Clean: 95x3,1435x3,145x5.
Dead lift (1RM=440 x.70=308, .80=352, .90=396x3+)
Dead lift DOH: 225x3,275x3,315x3.
Dead lift AG: 355x3,395x3.
45 minutes
01-13-2017, 08:29 AM
jww8
1/12/2017
5/3/1 method Wave 2, Week 3, 1RM x .75x5,.85x3,.95x1+
Chin-ups: 8,8,8,8.
Glute raises: 10x12,25x12,30x12x3.
Bench (220=1RM: 165,187,209)
45x10,95x6,135x5,175x5,195x3,210x1,210x1.
Incline dumb bell press: 70x10x2.
Front Squat: 230=1RM: 173,196,219)
45x8,95x5,135x5,175x5,195x3,220x2.
Standing bar curls: 65x10,85x8,95x8.
60 minutes
01-15-2017, 07:41 PM
jww8
1/15/2017
5/3/1 method Wave 2, Week 3, 1RM x .75x5,.85x3,.95x1+
Chin-ups: 12,12.
Press (160=1RM 120,136,152)
45x10, 65x5,95x5,120x5,135x3,145x1,155x1.
Straight leg dead lift: 45x5,95x5,135x5.
Clean (160=1RM) 45x5,95x5,135x3,155x1.
Dead Lift (440=1RM)
Dead lift DOH: 225x5,275x2,315.
Dead AG 330x5 (2 with DOH-3 AG) 375x3, 405x1, 415 not today.
Shoulder DB raises: 25x8x2.
50 minutes.
01-18-2017, 02:31 PM
jww8
1/17/2016
5/3/1 method wave 2, week 4, 1RMx.40x5, .50x5, .60x5+
Pull-ups 6,8,8.
Leg ext and leg presses
Glute raises 25lbs x 15 x 4.
Bench (1RM=220) 45x10,95x10,135x9 hamstring cramp, stretch, 1 set of glute raises, stretch, 135x27.
Incline dumb bell press: 50x20x2.
Front Squat: (1RM=230) 45x10,95x10,135x8,145x15.
Incline dumb bell bicep curls: 40x12x2.
55 minutes
1/24/2017
5/3/1 wave 3, week 1, 1RM x .65,.75,85x5+
Chin-ups 10,10,9,8.
Leg ext and leg press,
Glute raises: bdy wt x 15, 25lb x 15x3.
Bench press (220=1RM) 45x8,95x6,135x5,165x5,195x2,190x6x2.
Front Squat: (230=1RM) 45x8,95x6,155x5,175x5,195x8.
Incline dumb bell press: 70x10x2.
Incline dumb bell curls: 45x8,45x5.
EZcurl: 80x12.
70 minutes
01-27-2017, 08:48 AM
jww8
1/26/2017
5/3/1 wave 3, week 1, 1RM x .65,.75,85x5+
Chin-ups: 8,8,8.
Leg ext and leg press
Press: 163=1RM, 45x8,65x6,95,105x5,120x5,135,145,155no, 140x2.
Straight leg dead lift: 45x5,95x5,135x5,225x5.
Clean: 45x5,135x5.
Dead lift DOH: 285x5.
Dead lift AG: 335x5,375x5.
Shoulder fly: 20x10,25x10.
50 minutes
1/31/2017 - 183.5 lbs bodyweight
5/3/1 wave 3, week 2, 1RM x .70,.80,90x3+
Chin-up: 8,8,7.
Leg ext and leg press
Press (160=1RM, need to lower to 155) 45x8,65x6,95x5,115x3,130x3,145x2,115x6.
Straight leg dead lift: 45x6,95x5,135x5,145x2,225x3.
Clean: 45x6,95x3,135x3,145x1.
Dead lift; (440=1RM, not sure about that, will lower to 425 next wave)
315x3 (1DOH, 2AG) 355x3,400x2.
Shoulder fly: 20x12x2.
50 minutes
02-02-2017, 11:23 AM
jww8
2/2/2017 - 182.5 lbs bodyweight
5/3/1 wave 3, week 3, 1RM x .75x5,.85x3,95x1+
Chin-up: 8,8.
Pull-up: 7,8.
Leg press and leg extension
Bench press: (220=1RM) 45x6x2,95x6,135x5,165x5,190x3,210x1x2.
Incline dumb bell press: 75x8x2.
Incline dumb bell fly: 20x8.
Front Squat: (230= 1RM) 45x6,95x5,135x5,185x5,205x3,225x1.
Incline dumb bell curls: 45x2 too heavy today, 40x6,40x8.
EZCurl 80x12.
60 minutes
02-07-2017, 08:16 AM
jww8
2/6/2017
5/3/1 wave 3, week 3, 1RM x .75x5,.85x3,95x1+
Chin up: 8,8,8.
Leg ext and leg press
Press (160=1RM) 45x8,65x6,95x5,120x5,135x3,145x1,155x1.
Straight leg dead lift: 45x5. 95x5,135x5,225x3.
Clean: 45x5,95x5,135x3,155x1.
Dead lift DOH: 275x4,315x1.
Dead lift AG: 335x5,375x3,415x1.
Straight bar front raise (shoulders) 45x12.
Shoulder fly: 25x10
63 minutes
02-10-2017, 08:37 AM
jww8
2/9/2017
5/3/1 wave 3, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 10,10,10.
Pull-up 3.
Leg ext and leg press
Glute raises: w/10lbs x15, 25x15x3
Incline bench press: 45x6,95x6.
Bench press: (220=1RM) 135x3,185x2,205x1,145x22.
Incline dumb bell press: 50x20, 50x17.
Front squat: (230=1RM) 45x8,95x6,135x5,185x5x2,145x20.
Straight bar curs: 65x15,75x15,80x15.
62minutes
02-13-2017, 08:16 AM
jww8
2/12/2017
5/3/1 wave 3, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 10,10,10.
Leg extension and leg press
Press (160=1RM) 45x10,65x6,95x6,115x2,135x1,105x13.
Straight leg dead lift: 45x6,95x6,135x6,225x5.
Clean: 45x5,95x5,135x1,105x13.
Dead: (440=1RM) 275x15 (5doh+10ag)
Straight bar front raises: 45x6,55x6,65x6.
60 minutes
02-15-2017, 09:15 AM
jww8
2/14/2017
5/3/1 wave 4, week 1, 1RM x .65,.75,.85x5
Chin up: 12,9,12
Leg extension and leg curl,
Bench Press (225=1RM) 45x10x2,95x6,135x5,145x5,170x5,185,205,195x6.
Incline dumb bell press: 70x10, 70x11.
Front Squat: (235=1RM) 45x8,95x6,135x5,155x5,175x5,185,210,200x8.
Incline dumbell curls: 45x6x2.
65minutes
02-17-2017, 10:44 AM
jww8
2/17/2017
5/3/1 wave 4, week 1, 1RM x .65,.75,.85x5
Chin up: 12,10.
Leg presses
Press (150=1RM) 45x8,65x6,100x5,115x5,135x3x2 (v 130x5 as program recommends)
Straight leg dead lift: 4x6,95x6,135x6,225x3.
Clean 45x6,95x5,135x3.
Dead lift (445=1RM) 295x5,335x5,285x5.
Shoulder fly: 25x8x2.
50minutes
02-20-2017, 08:24 AM
jww8
2/19/2017
5/3/1 wave 4, week 2, 1RM x .70,.80,.90x3
Chin up: 10,10,10.
Bench press (225=1RM) 45x8x2,95x5,135x5,160x5,180x3,205x3.
Incline dumb bell press: 75x8x2.
Front squat (235=1RM) 45x8,95x6,135x5,165x3,190x3,215x3.
Incline dumb bell curls: 40x8x2
Note: The last couple of weeks I've been working on stretching my shoulders/chest to attempt the standard back squat. I work to position the barbell on in the high squat position and then try to move it lower by fractions of an inch. The stretch is quite painful for me and the soreness remains for 24 hours+/-. It is without question the toughest exercise for me, I'll keep at it.
50 minutes
02-23-2017, 08:26 AM
jww8
2/21/2017
5/3/1 wave 4, week 2, 1RM x .70,.80,.90x3
Chin up: 10,10.
Leg press, quit the leg ext due to beginning stage of tendonitis.
Glute raise: 10x15,25x12.
Press: (150=1RM) 45x8x2,65x5,120x3,135x5.
Straight leg dead lift: 45x6,95x5,135x5,225x3.
Clean: 45x6,05x3,135x5.
Dead lift: (445= 1RM) 315x3 (1doh), 365x3,405x3.
Shoulder fly: 20x10, 25x8.
50 minutes
02-24-2017, 11:29 AM
jww8
2/24/2017
5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 12,12,12.
Leg press,
Glute raise: 10x15,25x12, 30x10x3.
Bench press: (225=1RM) 45x10x2,95x8,135x6,175x5,195x3,215x1.
Incline dumb bell press: 75x8x2.
Shoulder shrugs
Front squat: (235=1RM) 45x8x2,95x6,135x6,185x5,200x3,225x2.
Stretch shoulders,chest with goal to due traditional back squats
Straight bar curls: 45x12(reverse) 65x12,75x10,85x8.
65 minutes.
02-27-2017, 09:41 AM
jww8
2/26/2017
5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 12,12,12.
Leg press
Press (150=1RM) 45x5,65x5,95x5,115x5,130x3,145x2.
Clean (160=1RM) 45x5,65x5,135x3,155x1.
Straight leg dead lift: 45x5,65x5,135x3,155.
Shoulder fly 25x8x2.
Glute raises: 10x15,30x12x2
40 minutes
03-01-2017, 08:37 AM
jww8
2/28/2017 182.6 bwt
5/3/1 wave 4, week 3, 1RM x .75x5,.85x3,.95x1+
Chin up: 13,8.
Leg press
Press: (150=1RM) 45x5,65x5,95x5,115x5,135x3,150x1.
Clean 45x5.
Straight leg deal lift: 45x5,95x5,135x5,225x3.
Dead lift (DOH) 225x1,315x1.
Dead lift (AG) (using 445=1RM for 5/3/1 program- not sure if I can lift this) 335x5, 385x3,425x1, almost passed out!
50mins
03-06-2017, 12:14 PM
jww8
3/3/2017
5/3/1 wave 4, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 15,12,12
Bench press: (222=1RM) 45x10,95x8,115x6,135x5,185x2,145x25.
Incline dumb bell press: 60x15,60x13.
Front squat: (235=1RM) 45x8x2,95x8,135x5,185x5,155x15.
Incline dumb bell curls: 45x6,45x5,35x12.
50 minutes
3/5/2017 182 bwt.
5/3/1 wave 4, week 4, 1RM x .40x5,50x5,50x5+.
Chin up: 13,13.
Glute raises: 10x15, 25x15x2.
Leg press
Press (160=1RM) 45x10,65x6,95x6,95x12.
Straight leg dead lift: 45x6,95x5,135x6,225x5.
Clean: 45x6,95x10,135x1.
Dead lift (440=1RM) 275x13 (6DOH,7AG)
Shoulder fly dumb bell raises: 25x8x2.
45 minutes
03-08-2017, 07:53 AM
jww8
3/7/2017
5/3/1 wave 5, week 1, 1RM x .40x5,50x5,50x5+.
Chin up: 12,12.
Leg press and shrugs
Glute raises: 10x15, 30x10x2,35x12.
Bench press: (230=1RM) 45x10,95x6,135x2,150x5,175x5,185,205,210, 195x5.
Incline dumb bell press: 70x10x2.
Front squat: (340=1RM) 45x8,95x6,135x5,185x5,205x5.
Incline dumb bell curls: 40x8x2.
60 minutes
03-13-2017, 07:48 AM
jww8
***NOTE: above 3/7 should read '5/3/1 wave 5, week 1, 1RM x .65,.75.85x5'***
3/10/2017 180lbs bwt
5/3/1 wave 5, week 1, 1RM x .65,.75.85x5
Chin up: 12,12.
Leg press
Press (155=1RM) 45x8,65x5,100x5,115x5,135x5.
Straight leg dead lift: 45x5x95x5,135x5,225x3.
Cleans: 45x5,95x5,135x5.
Dead lift (450=1RM) 295x5,340x5,385x5.
Glute raise: 10x15.
Shoulder dumb bell raises: 25x8x2
60 minutes
03-15-2017, 10:09 AM
jww8
3/14/2017
5/3/1 wave 5, week 2, 1RM x .65,.75.85x5
Chin up: 12,12, 12 with 5lbs.
Leg press
Glute raises: 10x12,25x12,30x12x2.
Bench press: (230 = 1RM) 45x10,95x6,135x5,165x3, 185x3,205,215,205x3x2.
Incline dumb bell press: 75x8x2.
Front Squat: 240=1RM) 45x8,95x6,135x5,175x3,195x3,215x4.
Incline dumb bell curls: 45x6, 40x10.
70minutes
03-17-2017, 08:55 AM
jww8
3/16/2017
5/3/1 wave 5, week 2, 1RM x .65,.75.85x5
Chin up: 12,5 with 5lbs + 5 bwt.
Leg press
Glute raises: 10x20
Press: (155=1RM) 45x8,65x5,95x5,110x3,125x3,140x3.
Added shoulder and chest stretches a couple weeks ago with goal to back squat, quite painful. I hold 45lb bar on back of neck and work it down to high squat position.
Straight leg dead lift: 45x6,95x5,140x5,225x3.
Dead lift: (450=1RM) 315x3 (1doh) 365x3,405x3, 315x1 doh.
Shoulder dumb bell raises: 25x8x2.
50 minutes