Golf anf Gainzzz

[Deepsky3539]

Hola ... Been doing Intermediate programming for a few weeks now, so I thought I should start a new log here.

Stats:

50 Years Old
6' 3"
231 Lbs

Squat PR: 275 lbs
Press PR: 165 lbs
Bench PR: 220 lbs
Deadlift PR: 415 lbs (as of this last Saturday)

Currently doing no conditioning although I will be walking the golf course when the snow and wind are down to a civilized and manageable level. May have to get me a tractor tire soon.

Ill start the log with my first day of full on intermediate ...

----------

16 January 2017

Squats 255 3x5

A little heavier than I feel like they should have felt since this was a bit of a backoff but overall, form was decent with a little knee knocking on the last rep of the last set.

45 2x5
95 1x5
135 1x3
185 1x2
225 1x2
255 3x5


Press 145 3x5

Back to 3x5 instead of 5x3 with a little backoff ... Really had to grind the last rep on the last 2 sets but locked them all out.

45 2x5
70 1x5
95 1x3
120 1x2
145 3x5


Deadlift 335 1x5

Also a bit of a backoff here but I used it to make sure I got my back locked up hard. Did really well on the first two reps and it fell off a little on the last 3.

135 2x5
185 1x5
235 1x3
285 1x2
335 1x5

----------

18 January 2017

Had a terrible nights sleep after volume day on Monday, so induced sleep chemically last night and got in about 7 hours. Not feeling my strongest today.

Light Squats 220 2x5

Pretty easy after doing 255 for sets across on Monday.

45 2x5
95 1x5
135 1x3
185 1x2
220 2x5


Close Grip Bench 185 3x8

First time doing these ... Way heavier than expected. Missed the last rep on the last set.

45 2x5
95 1x5
135 1x3
185 2x8
185 1x7


Lying Tricep Extensions

25 1x10
45 1x10
65 3x10


Chins 3 Sets to Failure

Didn't feel to strong on these today ...

1x7
1x6
1x6


----------


20 January 2017

Suffering with a mighty bout of Insomnia at the moment, so recovery isn't really going very well. Didn’t hit me too hard on the lifts today but I am worried Monday will be a mess. Fingers crossed.


Pause Squats – 205 3×5

First time doing paused squats. Weight was really light at 205# but stopping at the bottom did not make these easy. By the time I got to the 3rd set, I was pretty wore out.

45 2×5
95 1×5
135 1×3
185 1×2
205 3×5


Strict Press – 125 3×8

Haven’t done a strict press since I started on the Starting Strength program. The weight at 125# was pretty light and the first 2 sets went up really quickly, so I was shocked when the 3rd set ended up being so hard. That was even after an 8 minute rest.

45 2×5
65 1×5
85 1×3
105 1×2
125 3×8


Pendlay Rows 1 155 3×8

Still struggling with these. Bar is supposed to clear the floor as I straighten out my back and then I pull it to my chest with my arms but I end up pulling it from the floor with my arms. I also end up losing count on these. I got issues.

135 1×8
155 2×8
155 1×10


----------


23 January 2017

Rebuilt my platform this weekend and I am pretty sure that dragging around 100lb horse mats had an effect on today's lifts. Everything seemed way heavier than it should have.


Squats 260 3x5

Awfully heavy today ... About missed the last rep.

45 2x5
95 1x5
135 1x3
185 1x2
235 1x2
260 3x5


Bench Press 205 3x5

Was in no danger of missing a rep but I couldn't believe how heavy these felt.

45 2x5
95 1x5
135 1x3
185 1x2
205 3x5


Deadlift 340 1x5

This was the only lift that wasn't really heavy today. Unfortunately, I lost concentration and didn't lock my back up on these very well.

135 2x5
185 1x5
225 1x3
275 1x2
315 1x2
340 1x5


----------


25 January 2017

Slept well, Diet was good, etc... No excuses.


Squats 225 2x5

Light day recovery squats ... Pretty easy

45 2x5
95 1x5
135 1x3
185 1x2
225 2x5


Strict Press 130 3x8

These were epic hard .. Geez

45 2x8
65 1x8
85 1x3
110 1x2
130 3x8


Dips 3 sets to failure

I remember now that I hate dips ... First time doing these inside of the SSOC program but have done them in the past. First set was the result of me putting the dip station on the side of my rack instead of the front ... Trying to fix the shaking wasted all my energy.

5, 8, 9


Chins 3 sets to failure

These were OK but I don't see them climbing like I had hoped they would. Been stuck at these numbers for some time.

8, 7, 7


----------


27 January 2017 Lifts

Nothing to complain about here. Ate well, slept well, etc...

Pause Squat - 210 3x5

45 2x5
95 1x5
135 1x3
185 1x2
210 3x5

Pause Bench - 190 4x4

45 2x5
95 1x5
135 1x3
165 1x2
190 4x4

Barbell Row - 160 3x8

135 1x8
160 3x8


----------


28 January 2017 - PR Day

Slept great, ate well over the past few days ... Maximum Effort today !!!

Deadlift 385x1, 395x1, 405x1

135 2x5
185 1x5
225 1x3
275 1x2
315x1
365x1
385x1
395x1
405x1 - Too easy ... Had to try for more
415x1 - Came up plenty quick but back was too rounded to try any more


Press 155x1, 165x1, 175x1

45 2x5
95 1x5
135 1x3
145 1x2
155x1
165x1 - Stopped here. Lost my balance on the first try, didn't rest and took what felt like 30 minutes for it to get up, so I called it here.

[Deepsky3539]

30 January 2017 Lifts

I felt pretty good till I started lifting. Slept well, ate well, etc, etc... Once I got weight on my back, I didn't feel very strong anymore. ;-)


Squats 260 3x5

Not as heavy as last week but heavy nonetheless. Warmup sets had a little stabby spot between my lumbar and thoracic spine but it was gone for the work sets.

45 2x5
95 1x5
135 1x3
185 1x2
225 1x2
260 3x5


Press 147.5 3x5

Ran out of gas on #5 on all 3 sets. #4 was a grind and I could hardly get #5 past my nose.

45 2x5
70 1x5
95 1x3
120 1x2
147.5 3x4


Deadlifts 345 2x3

I got the back locked up for most of the reps but I think I was just a bit wasted from Saturday and those nasty presses. I hadn't noticed any soreness in my Lats over the weekend but once I hit the 275 warmups, I couldn't believe how blasted they were. I'm gonna need some Tylenol tonight.

135 2x5
225 1x5
275 1x3
315 1x2
345 2x3

[Randy Scheingold]

Nice progress. Our numbers are very similar on most lifts.

Just curious, what type of program are you doing?

[Alexander Dargatz]

Hola.
I also recently started into intermediate programming.
Looks like HLM to me, right? In that case, you're doing paused squats as medium squats, interesting. The weight is lighter than your light squat day, which, by the way, is fairly heavy in relation to the heavy squats. Personally, i like my light day light, that is, 80% of heavy day.

Where is the difference between Press and Strict Press for you?

Good luck with your Training, i'll be lurking if you don't mind.

[Deepsky3539]

Nice progress. Our numbers are very similar on most lifts.

Just curious, what type of program are you doing?

Thanks ... It's an HLM model with a little less volume as I'm an older guy.

[Deepsky3539]

Hola.
I also recently started into intermediate programming.
Looks like HLM to me, right? In that case, you're doing paused squats as medium squats, interesting. The weight is lighter than your light squat day, which, by the way, is fairly heavy in relation to the heavy squats. Personally, i like my light day light, that is, 80% of heavy day.

Where is the difference between Press and Strict Press for you?

Good luck with your Training, i'll be lurking if you don't mind.

Yes .. It's definitely HLM. My coach has me doing a little more intensity and a little less volume as I am a bit older, so that's why everything is a bit higher on the light and medium days.

For me, the strict press has no hip drive, so not Press 2.0 nor even 1.0 as I stop at the bottom for each rep.

Happy to have you watching ... I'll be watching lots of logs as the nerd in me is super curious and I am starting to get the itch to coach.

[Deepsky3539]

1 February 2017 Lifts

Knees were achy today. Probably something to do with the 12 degrees outside and the freezing mist that's making the trees look like a winter wonderland.


Squats (light) - 230 2x5

These definitely were not heavy. Had a good bounce out of the hole and got through the sets quick.

45 2x5
95 1x5
135 1x3
185 1x2
210 1x2
230 2x5


Close Grip Bench Press - 175 3x8

Was starting to get heavy on the last set.

45 2x5
95 1x5
135 1x5
155 1x3
175 3x8


Lying Tricep Extensions - 67.5 3x10

Biggest trouble with these today was my damn arse cramping up and not allowing me to get my weight distributed enough to get aggressive. Had plenty of water, so that wasn't it.

25 2x10
45 2x8
67.5 3x10


Chins - 3xFailure

I felt weak on these from the very first one. I cant believe I got 6 in per set. Dont read anything in to those numbers ...!!!

6,6,6

[Deepsky3539]

3 February 2017 Lifts

Had a pretty awful night of sleep but I don't feel like it affected me today

Pause Squat - 215 3x5

Not heavy at all

45 2x5
95x5
135x3
185x2
215 3x5


Strict Press - 132 3x5

I had at least 1 more rep in me ... Probably 2.

45 2x5
65x5
85x3
110x2
132 3x5


Barbell Row - 165 3x8

Didn't nail everyone of these but I felt like I got the bar moving before I rowed it on most of them. Last set was pretty heavy ... last rep didn't hit me in the chest. I felt it brush my shirt but it didn't quite make it


135 2x8
165 3x8

[Deepsky3539]

6 February 2017 Lifts

I ate like an idiot this weekend, so I know I hit and exceeded my carb numbers pretty heavily. It’s hard to count but I do think I got at least close on the protein Saturday and Sunday both but that’s just a guess as the restaurants we ate in aren’t chains, so no numbers in My Fitness Pal . Otherwise, no excuses today … Maximum Effort …!!!

Squats 265 3×5

First 2 sets were a lot prettier and I got out of my hips too early on the last rep. Knees were caving in pretty hard on the last 3 reps as well. I have to admit that overall, 265# was a bit easier than 260# from last week.

45 2×5
95×5
135×3
185×2
225×2
245×2
265 3×5


Bench 207.5 3×5

First set was hard as hell. Not sure how I got the other 2 up.

45 2×5
95×5
135×3
185×2
207.5 3×5


Deadlifts 350 2×3

Not heavy but I still see some unlocking in the lumbar. Trying to focus a little on making sure I get my back locked up as I lower the bar down to my knees as well. I can tell you that I am a crap ton sorer for it. Hoping that focusing a bit on the negative will help me moving forward.

135 2×5
225×5
275×3
325×2
350 2×3

[Deepsky3539]

8 February 2017

So ... Started the day off with ~4 hours of sleep, so super excited about that ... No idea whats causing these bouts of insomnia.

Squats (light) 230 2x5

Not terribly hard but the lack of sleep had me a bit out of balance on these.

45 2x5
95x5
135x3
185x2
230 2x5

Strict Press 125 3x8

I found a bit of a groove on these ... They went up quite easily.

45 2x5
65x5
85x3
110x2
125 3x8

Dips 3 sets to failure

I hate dips ... No idea why my first set is always weak and get better after that.

5,8,6

Chins 3 sets to failure

I attribute these low numbers to a lack of sleep ... I was wasted by the time I got to these.

7,6,5