Fred's modified SS Geezer log
I am 66 and recently retired. 5' 10" 200 pounds. I started trying to do some lifts in April with a lot of trouble trying to squat because of shoulder stiffness. Turns out I cannot perform overhead pressing at all so I will be doing a slightly different program than the standard SS.
I started a log in the SS area but I think it might fit in better over here.
FRED's Attempt at NLP
I will just hit the highlights here:
I began in April. I workout twice a week.
4-20-2020
BP 110-5
DL 70-5
SQ 70-5
ROW 70-5
I did not know about SS until sometime in June and started something similar after that date. I will only show work sets.
Fast forward to 7-20-2020
BP 150-5-5-5
SQ 130-5-5 [the last time I did SQ due to shoulder issues. It kept getting worse.]
ROW 140-5
DL 95-5 [started regular DL progression] 7-30-20
The 3x5 on BP ran out and I went to 3's. I did not reset but just kept adding weight. I have been sporadic with rows. Large projects at home taking my energy this summer. Wah! Probably not the best time to start lifting for an old guy but times not stopping. Sometimes on the DL I also cannot get 5 reps so I do 2 sets of 3. Seems to be a lightheaded issue at times. But I have kept adding weight.
Jumping forward to this month:
9-2-2020
BP 175-3-3-3-3
DL 175-5
9-5-20
BP 177-3-3-3-3
DL 180-5
ROW 120-5-5
9-8-20
BP 180-3-3-3-3
DL 185-3-3
9-11-20
BP 182-3-3-3-3
DL 190-3-3
9-14-20
BP 185-3-3 170-5 10 hours hard work previous day killed it. A lesson here.
DL 195-5
9-17-20
BP 187-3-3 170-5
DL 200-3-3
9-22-20
BP 190-3 170-5-5 Waited extra day but still harder on top weight but still a pr every workout.
DL 205-3
It looks pretty plain Jane with out squats and presses but I am trying to work squats in with shoulder stretch but not doing that well yet. They are a main goal for the near future. I know they are important.
Most likely I will try to follow this basic program...
Example 21-1: 3-In-2 Program, No Presses
Squat 3x5
Bench 3x5
Deadlift 1x5
Lat Pulls 3x10
Sullivan, Jonathon M; Baker, Andy. The Barbell Prescription: Strength Training for Life After 40 (p. 375). The Aasgaard Company. Kindle Edition.
I will at some point break it up to Monday, Wednesday and Friday every week. Adjusting sets and reps as needed.
Monday ....Wednesday ......Friday
Bench .......Deadlift ......... Bench
Squat ........ Rows ........... Squat
Comments welcome