JohnR's log

[johnreynolds]

Hi Everyone, I'm new to the forum here and figured I'll start logging to keep my
training level up and see what everyone else is doing.
I'm 56, 5'5"" 160lb and been doing some moderate to heavy lifting the last few years.
I did some power lifting when I was 15-18 years to bulk up for sports but gave it up
for mostly running, biking and some push ups and chins once in a while.
I walk every day for 30 mins up hills and do some biking on most weekends for
my cardio. As far as lifting I'm in the less is better school, just doing a
couple of exercises 3 days a week. I've read Rip's, McRoberts and others books to figure out what to do but I never really stayed on particular method. I tend to wing it for better or worse.
My current goals are to clean & press BW and dead lift 2xBW for 3 reps
I'm about 5% below the press and 15% below the dead lift. I think the hitting the dead lift goal will be easier at this point though.
I have arthritis in my right knee which limits my ROM and flexibility. I've done DB and BB box squats with moderate LB's but can't go balls out without inflaming the knee.
I'm going to start doing front squats to work on flexibility and see how much I can improve.

Thurs 9/30

Warm ups
Rolls on Swiss Ball to stretch back and legs
Crunches Knee tucks

All weights in LB's
Format: Weight x Reps x Sets

Back Extensions
BWx8 25x8 35x8 45x8

Clean & Press (I do 1 clean and multiple presses) (Volume day)
Warmup 45x8 95x3 115x1 125x1
140x2 140x2 140x3

I'm trying to work up to 3 sets across of 3 reps with the working weight

Front Squat
45x3 45x3 95x2 95x2 95x2

I have to work on my wrist flexibility and form with these. Patience

At the end for my normal weight lifting routine I do a moderate mini circuit for
strength/endurance etc.

Farmers Walk holding 2 45lb plates for ~ 2 mins
BWx5 slow dips (3 secs down 3 secs up)
Lunges: BWx8 for each leg

Walk for ~1 min holding a 45lb plate over my head
BWx5 slow dips (3 secs down 3 secs up)
Lunges: BWx25lb plate over my head for each leg

Farmers Walk holding 2 75lb DB's for ~ 45 secs
BWx5 slow dips (3 secs down 3 secs up)
Lunges: BWx35lb plate over my head for each leg

Roll on Swiss Ball to stretch out

That's it for now, Have a cold one !

[Mark E. Hurling]

Welcome, it'll be good to have another old fart around along with Oldster since we're all within a few years of each other. I followed the McRobert microloading stuff for quite a while before I got here myself. After a certain point in time or age though, you have to reconsider how well that works for an aging recovery ability and that's why I do what I do now. It has a heavy leavening of Rip's conclusions applied to Wendler's 5/3/1. Not that there's much (if any) material disconnect between the two. Less is working better for me too, I just wish I had arrived at that conclusion at your age.

[johnreynolds]

Sat 10/02/201

Warm ups
Rolls on Swiss Ball to stretch back and legs etc
Crunches, Knee tucks
Back Extensions BWx8
Deep knee bends x 8

All weights in LB's
Format: Weight x Reps x Sets

Deads (Moderate volume day 45 secs between sets)
185x5 225x3x5

BB Press (Speed day 30 secs between sets)
45x8 95x2x5

Front Squat
45x3x2 95x2x5
I'm working on my wrist flexibility and form with these

Strength/Endurance mini circuit (minimal rest between sets)

Farmers Walk 2 65lb DB's ~ 45 secs
Free standing calf raises on ledge BWx15
Chin ups BWx3 (3 secs down 3 secs up)

Farmers Walk holding 2 75lb DB's ~ 45 secs
Free standing calf raises on ledge holding a 25lb plate overhead x 15
Pull ups BWx3 (3 secs down 3 secs up)

Farmers Walk 2 85lb DB's ~ 45 secs
Free standing calf raises on ledge holding a 35lb plate overhead x 15
Chin ups BWx3 (3 secs down 3 secs up)

Farmers Walk 2 90lb DB's ~ 45 secs
Free standing calf raises on ledge holding a 45lb plate overhead x 15
Chin ups BWx3 (3 secs down 3 secs up)

I plan on doing slow reps with the chins , pull ups and dips in my mini circuit to stimulate muscle growth, like Louie Simmons says. l I just need the steroids to get
Westside results !

Roll on Swiss Ball to stretch out
Leg Raises x 25

[johnreynolds]

Tues 10/05

Warm ups
Rolls on Swiss Ball to stretch back and legs
Crunches, Knee tucks

Format: Weight x Reps x Sets. Weights in LB's

Back Extensions: BWx8 25x8 35x8

Front Squat: 45x3x2 95x2 135x2x5
Working on form & flexibility

Clean & Press (Singles day)
45x8 95x3 115x1 125x1 135,140,145,150x1 155x1 push press

Clean Hi Pulls from floor to chest: 135x3x3
Gonna start doing these with moderate weight on alt days to improve my cleans

Mini circuit for strength/endurance. Minimal rest between sets

Farmers Walk: 45lb plates for ~ 2 mins
BWx5 slow dips (3 secs down 3 secs up)
Lunges: BWx8 each leg

Walk for ~1 min holding a 45lb plate over my head
BWx5 slow dips (3 secs down 3 secs up)
Lunges: BWx25lbx8 each leg

Farmers Walk: 2 75lb DB's for ~45-60 secs
BWx5 slow dips (3 secs down 3 secs up)
Lunges: BWx35lbx8 each leg

Roll on Swiss Ball to stretch out

[johnreynolds]

Thurs 10/07/201

Warm ups
Rolls on Swiss Ball to stretch back and legs etc
Crunches, Knee tucks
Back Extensions BWx8
C2 Rower L5 1000m 4 mins 32 secs
Deep knee bends x 8

All weights in LB's
Format: Weight x Reps x Sets

Deads (Speed day 45 secs between sets)
135x5 185x2x5

DB bench press 30 deg incline
45,55,65x5


Strength/Endurance mini circuit (minimal rest between sets)

Farmers Walk 75lb DB's ~ 45 secs
Chin ups BWx3 (3 secs down 3 secs up)

Farmers Walk holding 85lb DB's ~ 45 secs
Pull ups BWx3 (3 secs down 3 secs up)

Farmers Walk 95lb DB's ~ 45 secs
Chin ups BWx3 (3 secs down 3 secs up)

DB step ups 5 levels
BWx8 25,35,45x8 each leg

Roll on Swiss Ball to stretch out
Hanging bar Knee tucks, leg Raises, assorted stretching & other fun stuff

I'm going to throw in more cardio in warm ups and cool downs. Will also do moderate DB benches on alt days
to conserve energy for the power cleans & presses on other days. I might try to get the C2 rower time down < 4 mins, but I don't want to burn out too much on warm ups.

[johnreynolds]

Sat 10/09

Warm ups
Rolls on Swiss Ball,Crunches, Knee tucks,Back Extensions
C2 L5 1000m 4mins 16 secs

Format: Weight x Reps x Sets. Weights in LB's

Clean & Presses (Volume day)
45x8 95x3 115x1 125x1 140x3x3

Front Squat: 45x3x2 95x3 135x3,3,3,3,5
Form & flexibility getting better

Clean Hi Pulls from floor to chest: 135x3x3

Mini circuit. Minimal rest between sets

Farmers Walk: 75lb DB's ~ 45secs
BWx3 slow dips (5 secs down 5 secs up)

Farmers Walk: 85lb DB's ~ 45secs
BWx3 slow dips (5 secs down 5 secs up)

Farmers Walk: 95lb DB's ~ 45secs
BWx3 slow dips (5 secs down 5 secs up)

Roll on Swiss Ball, hanging on bar, stretching

That's it for me ...

[johnreynolds]

Tues 10/12/2010

Warm ups
Swiss Ball rolls, stretching
Crunches
Back Extensions BWx8
C2 Rower L5 1000m 4 mins 17 secs
Deep knee bends x 8

All weights in LB's
Format: Weight x Reps x Sets

Deads (Volume day 60 secs between sets)
135x5 185x3 225x2 250x2 275x2x3

DB bench press 30 deg incline
45,55,65,70x5 50x10

Strength/Endurance mini circuit (minimal rest between sets)

Step ups BWx8 per leg
Chin ups BWx3 (3 secs down 3 secs up)

Step ups 30lb DBs x 8 per leg
Pull ups BWx3 (3 secs down 3 secs up)

Step ups 45lb DBs x 8 per leg
Chin ups BWx3 (3 secs down 3 secs up)

Swiss Ball rolls,stretching

I'm outta here ...

[johnreynolds]

Thurs 10/14,2010

Warm ups
Rolls on Swiss Ball,Crunches, Knee tucks,Back Extensions
C2 L5 1000m 4mins 10 secs

Format: Weight x Reps x Sets. Weights in LB's

Front Squat: 45x5 95x5 135x5x3 145,155,165x5
Form & flexibility getting better. Will start using real poundage soon

Presses (Speed day ~30 secs between sets)
45x8 65x4 95x2x5

Power Cleans: 115,125,135,145x1 155x0 155x0
Ran out of gas on last weight

Mini circuit. Minimal rest between sets

Farmers Walk: 75lb DB's ~ 45secs
BWx5 slow dips (5 secs down 5 secs up)

Farmers Walk: 85lb DB's ~ 45secs
BWx5 slow dips (5 secs down 5 secs up)

Farmers Walk: 95lb DB's ~ 45secs
BWx5 slow dips (5 secs down 5 secs up)

Roll on Swiss Ball, stretching

C2 rower times getting better, 15 secs off my 1000m best time last year when I was doing more HIT cardio.
I guess doing fast paced lifting and moderate walking up hills and some moderate weekend biking maintains decent cardio performance.
Starting to take cold showers after working out to increase blood flow to muscles etc for better recovery.
Not sure if it's effective, but makes me feel better. Maybe it's a macho thing !

[johnreynolds]

Sat 10/16/201

Warm ups
Roll on Swiss Ball, stretching,crunches, knee tucks,back Extensions
C2 Rower L5 1000m 4 mins 3 secs
Deep knee bends x 8

All weights in LB's
Format: Weight x Reps x Sets

Deads (Speed day 45 secs between sets)
135x5 185x2x5

Clean & Press
45x8 95x3 115x1 125x1 135x2 140x2 145x2 150x1 115x7

Hi Pulls
135x2 145x2 155x2

Strength/Endurance mini circuit (minimal rest between sets)

DB step ups L5 35lb DB's
Chin ups BWx3 (5 secs down 5 secs up)

DB step ups L5 35lb DB's
Pull ups BWx3 (5 secs down 5 secs up)

DB step ups L5 45lb DB's
Chin ups BWx3 (5 secs down 5 secs up)

Roll on Swiss Ball, stretching

[johnreynolds]

Tues 10/19,2010

Warm ups
Swiss Ball rolls ,Crunches, Knee tucks,Back Extensions
C2 L5 1000m 4mins 8 secs

Format: Weight x Reps x Sets. Weights in LB's

Front Squat: 45,95,135,155,175x5 185x4

DB 30 deg inclines
45,55,65x5 50x8

Power Cleans: 115,125,135x1

Mini circuit. Minimal rest between sets

Farmers Walk: 75lb DB's ~ 45secs
BWx5 slow dips (5 secs down 5 secs up)

Farmers Walk: 85lb DB's ~ 45secs
BWx5 slow dips (5 secs down 5 secs up)

Farmers Walk: 95lb DB's ~ 45secs
BWx5 slow dips (5 secs down 5 secs up)

Roll on Swiss Ball, Foam Roller, stretching

Felt a bit tired today. Will take off an extra day. Walked, climbed and biked 25 miles on weekend.