Training For Life

[mike391]

I am a 47 year old retired Army veteran. I served 20 years on active duty and started a second career 9 years ago as a police officer in a small midwest town.

Goals: increase overall strength, maintain a healthy body weight, stay one step ahead of father time.

History: 20 years of the daily dozen, airborne shuffle and, various attempts at lifting weights.

Medical: two left knee surgeries (Osgood Schlatter Disease age 18 and removal of scar tissue and repair to a torn patella tendon age 46.

The following will be one year of training using Jim Wendler's 5/3/1
Current Body Weight: 199
Height:6'1"

Week 1

Start Date May 30, 2011
Squat Bench Dead
Max 245 Max 290 Max 385
90% max 220.5 90% max 261 90% max 346.5


Mon
Squat
143 x 5
165 x 5
187 x 11

Squat
143 x 5 x 10

GHR
BW 4 x 10

Walking D.B. Lunge
35 x 4 x 10

Wednesday
Bench
165 x 5
195 x 5
221 x 9

Bench
143 x 5 x 10

Chins
BW x 5 x 4

Grappler Row
115 x 4 x 10

Friday
Dead Lift
225 x 5
259 x 5
294 x 10

Dead Lift
190 x 5 x 10

Plate Raise
35 x 4 x 10

Lateral D.B. Raise
15 x 4 x 10

[mike391]

Week 2

I did fail to note on week one that Sunday and Thursday are abdominal days. Also, before each lifting session I conduct dynamic warm-up, some static stretching and foam roller work (pvc pipe on lower body days also.

Mon
Squat
154 x 3
176 x 3
198 x 10

Squat
148 x 5 x 10

GHR
20lb vest 6 x 5

Walking D.B. Lunge
40 x 4 x 10

135 Sled Drag/Push 4 each

Wednesday
Bench
180 x 3
208 x 3
234 x 5

Dips
BW 50 total (4 sets)

Chins
BW x 6,5,5,4

Grappler Row
160 6 x 5

[mike391]

Week 2
Friday

Dead Lift
242 x 3
277 x 3
311 x 8

Felt good on the last set...lower back is tight now...need more foam roller work.

Stone Cleans
135 x 3
169 x 3
200 x 3 x 2

Plate Raise
35 x 10 x 4

Lateral D.B. Raise
20 x 10 x 4

[mike391]

Week Three Squat

165 x 5
187 x 3
210 x 12

worked up to a double with 285

GHR
20lb vest 5 x 6

Sled Push 40 yards
2 x empty
2 x 45
2 x 90
2 x 115

Walking Lunge
70 x 10
90 x 10
100 x 10

Legs and posterior chain felt great today...did some foam roller and pvc work along with static stretching afterwards....off to the movies now with the Mrs.!

[mike391]

Week Three Bench

196 x 5
221 x 3
248 x 3

156 x 5 x 10

Chin Ups
BW x 10, 6, 6, 4

Grappler Row
180 x 5 x 5

Sled Push
135 x 40 yards x 6

Upper body strength is progressing slower than my lower body...dead lifts and squat are making more significant gains. I understand this is because the posterior chain is a larger and stronger muscle group.

[mike391]

Week Three Dead Lift

259 x 5
295 x 3
310 x 4

Dead Lift
225 x 5 x 10

Plate Raise
35 x 4 x 10

Lateral D.B. Raise
15 x 10
15 x 10
20 x 10
20 x 10

[Mark E. Hurling]

Jeez! What is going on here? You are the 5th new geezer or geezer in waiting I've spotted here this week. Welcome and good luck with your lifting although you look like you're doing fine. We have some things in common. Aged to near perfection (60 in my case) and I was a cop myself as a young 'un in IL. You might check out the Around the Campfire with MEH and Sully thread in Ends and Pieces to call bullshit or add some stories of your own.

[mike391]

Thanks for the welcome Mark...I will check out the Campfire...as far as the geezer..your only as old as you feel! I found a nice little gym in the town I work last year. The guy that owns it took over from his father who ran and old school gym for years in Madison, Wi. I have to give him the credit for getting me on the straight and narrow with lifting.

[Mark E. Hurling]

Can I get an amen on the old as you feel thing. I couldn't agree more. We have two guys in their 50's from WI here, Callador in Sheboygan and bob g in Fontana and they do just fine themselves under the iron. Dearly Beloved and I used to vacation with friends at Pine Lake near Bloomer.

Madison huh? I was a cop in Carbondale, IL, which boasts SIU as it's source of income. College follies with lots of teen hormone management. Yeah, you need to read Campfire, you will be able to relate just fine.

[bob g]

Can I get an amen on the old as you feel thing. I couldn't agree more. We have two guys in their 50's from WI here, Callador in Sheboygan and bob g in Fontana and they do just fine themselves under the iron.

Cheddar rules!

Dearly Beloved and I used to vacation with friends at Pine Lake near Bloomer.

Madison huh? I was a cop in Carbondale, IL, which boasts SIU as it's source of income. College follies with lots of teen hormone management. Yeah, you need to read Campfire, you will be able to relate just fine.

It's good to have you here, Mike. You'll enjoy the company, you'll also find the Campfire chats worth while.