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Thread: Training For Life

  1. #1
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default Training For Life

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    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

  2. #2
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default

    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

  3. #3
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default

    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

  4. #4
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default

    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.!

  5. #5
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default

    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.

  6. #6
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default

    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

  7. #7
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    726

    Default

    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.

  8. #8
    Join Date
    May 2011
    Location
    Midwest
    Posts
    45

    Default

    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.

  9. #9
    Join Date
    May 2010
    Location
    Murphysboro, IL
    Posts
    726

    Default

    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.

  10. #10
    Join Date
    May 2010
    Location
    Southern Wis
    Posts
    2,943

    Default

    starting strength coach development program
    Quote Originally Posted by Mark E. Hurling View Post
    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.

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