Starting a log here. My 58th year starts in 2 weeks. I am a 5'8" woman. I'd been struggling with blood pressure (170/110?) and the realization that I'd been slowwwly detraining alone at home, to some degree. Time to change things up.
Read SS and PPS years ago. Got Barbell Rx in December. Fixed my diet & been doing Strength & Mass Over 40 for 5 months or so. Saw a SS coach in I think March?
IDK what they cost, the books, coaching & training template in total, but up to now (excluding family) theyre quite possibly the best selfish gifts I've ever given myself.
My BP is usually in the 110/60-65 range for the most part now. And I feel much better. Bodyweight started at 170-175#, now at 178-180#?
First few training cycles I spent getting used to new gym, pounds rather than kilos, etc. I use #'s now. My squats are highbar (i have a bone in my low back that moves and my shoulders kill in lowbar, highbar is easier for now).
CYCLE 4
Fives: BP 97, OHP 72.3, Squat 150, DL 170
Threes: BP 103, OHP 72.2*, Squat 155, DL 192
Single: BP 110, OHP 80, Squat 170, DL, 210
*denotes missed reps
CYCLE 5
Fives:BP 98, OHP 73.5*, Squat 155, DL 175
Threes: BP 105, OHP 70*, Squat 160, DL 200
Singles: BP 115, OHP 78, Squat 175, DL 225
*denotes missed reps
CYCLE 6
Fives: BP 100, OHP 73.75, Squat 160*, DL 180
Threes: BP 107, OHP 76, Squat 165, DL 205
Singles: BP 118, OHP 81, Squat 180, DL 230
*denotes missed reps
CYCLE 7
Fives: BP 101, OHP 75*, Squat 160*, DL 185
Threes: BP 110*, OHP 76.5, Squat 170*, DL 210
Singles: BP 120, OHP 83, Squat 190, DL 235
*denotes missed reps
CYCLE 8
Fives: BP (skip), OHP 75, Squat 160, DL 190
Threes: BP 110#, OHP 78, Squat 170, DL 215
Singles: BP F#, OHP 86 (only one single), Squat 200#, DL F
*denotes missed reps - death in the family this cycle
DELOAD
CYCLE 9, WEEK 1,DAY 1
HEAVY OHP 77#/5 (rep pr), and then, rats! only 4, then 3
CGBP 102#/5, 4, 4
LTE 35#/15, 10
Ext 10#/50
CYCLE 9, WEEK 1, DAY 2
HEAVY BACKSQUAT 165#/5 (3) did 160 last cycle
Pull-ups Graviton 12/8,6,5
BBRows 75#/10 (2)
Curls 45#/10 (2)
Sooo tired but went ok today. Idk what's up w the monthly anymore, its due.
CYCLE 9, WEEK 1, DAY 3
7_23_17 Sunday
OHP 69#/3 (5) Moved from 67# since I got one set at 77# for five. Conservative.
HEAVY BENCH 103#/5 (3) PR
Incline bench 65#/6, 10
Ouchie.
CYCLE 9, WEEK 1, DAY 4
7_25_17 Tuesday
Squat Triples: 150#/3 (5) (did 145 last cycle)
HEAVY DL 200#/5 (3) PR
RDL Snatch grip 135#/6 (2)
Shrugs 135#/10 (2)
7_26_17 Wednesday
HIIT c2
2 min wu
20s/100s for 7
5 min cool
CYCLE 9, WEEK 2, DAY 1
7_27_17 Thursday
HEAVY OHP 80#/2 (3) Rep PR didnt get the third rep, repeat this weight next cycle. Still excited to rep 80#.
CGBP 102#/6, 5 & 5 reps
LTE - 35#/15, 35#/12
Tricep Pressdowns 5@60#, 50#, 40#, 30#, 20# to last plate, 2 rounds
CYCLE 9, WEEK 2, DAY 2
7_29_17 Saturday
HEAVY BACKSQUAT 175#/3 (3) PR 170 last cycle. This was my one rep max a few months ago...and Idve had trouble hitting it then.
Pullups Gravitron 12/9, 5 w/a 3 finger wider grip, 5 w/super wide grip
DB Rows 25#/10 (2) both sides
Pull downs 45#/10, 65#/7
Curls 45#/10 (2)
Pleased with the squats.
CYCLE 9, WEEK 2, DAY 3
7_30_17 Sunday
Got my period. What. The. slow starting cycle like last month where it lingered two weeks light then heavy. I wouldn't mind except it really messes w lifting. I never know where exactly I am w hormones.
OHP 69#/3 (5)
HEAVY BENCHPRESS 112#/ONE, wth????? 110#/2 (2) yang to the yin
Such a letdown. I upped all my lifts this cycle idk if bench is ever coming back. To plow on or reset, is it my personal cycle or what. And, birthdays, vaca and more memorial services loom on the horizon. oh boy!
Incline BP 55#/10, 65#/10
CYCLE 9, WEEK 2, DAY 4
8_1_17 Tuesday. Tons of menstrual fatigue as always. I'm too old for this shit.
Squat: 150#/3 (5)
HEAVY DEADLIFT: 220#/3 (3) (at 200# I thought, 220# isnt going up, but it did)
RDL: 145#/6 (2)
Shrugs: ? two 45# plates on some machine, it felt heavier than 90#, IDK. 10 reps 3 sets