Senior Mojo -- Mark's SS Log

[mthayer]

The apprentice:

• 53 years old
• 6' 7"
• 245 lbs, ectomorph-ish frame
• 24% body fat, hydrostatic test

Background: after too many years of listening to well-intentioned big-box gym trainers and putting on too many pounds (up to 260), I managed to shed a lot of the weight (down to 230) by a combination of serious swimming and careful attention to how much I ate. But shedding the weight also resulted in losing a lot of strength, and I want it (and more) back.

My goal is simply to improve my strength for as long as I can so I can do whatever I want to do. I occasionally race motorcycles in the desert, and I enjoy backpack hunting (you carry it out on your back) when I get the chance. I'm probably more after overall wellness than competitive strength performance, but that may change -- we'll see.

I'll post the workout log, and also add notes and commentary about other factors (rest, nutrition, dealing with life and how it affects training) along the way. Please feel free to comment, criticize, and encourage.
--
Mark

[mthayer]

16 May 2011

Squat: 45 x 2 x 5, 75 x 1 x 5, 105 x 3 x 5

Bench Press: 45 x 2 x 5, 60 x 2 x 5, 75 x 3 x 5

Deadlift: 45 x 2 x 5, 85 x 2 x 5, 125 x 1 x 5, 155 x 1 x 5

I'm being very conservative with starting weights. I have time. I'm more interested in getting good technique ingrained than hanging a few more pounds on the bar. Also being careful to warm up properly -- 5 - 10 minutes on a rowing machine, plus enough warmup sets to make sure that the joints and muscles being worked are properly prepared.

[Mark E. Hurling]

Yo Mark! Glad to see you here and welcome. I like the name of the log, it has that early 70's ring to it. Jim Morrison would be proud of the mojo risin'.

[mthayer]

18 May 2011

Squat: 45 x 2 x 5, 75 x 1 x 5, 95 x 1 x 5, 125 x 3 x 5

Press: 45 x 2 x 5, 60 x 1 x 5, 75 x 3 x 5 -- must remember to shrug into the lockout at the end of the range of motion.

Power clean: looking for a good work set weight, so ramping up one set at a time --

• 45 x 2 x 3
• 55 x 2 x 3
• 65 x 2 x 3
• 75 x 1 x 3
• 85 x 1 x 3
• 95 x 1 x 3
• 105 x 1 x 3
• 115 x 1 x 3
• 125 x 1 x 3 getting tired, start at 115 next time

[mthayer]

20 May 2011 -- Workout A

Squat: 45 x 2 x 5, 75 x 1 x 5, 105 x 1 x 5, 135 x 3 x 5

Bench Press -- working up to a good work set weight:

• 45 x 2 x 5
• 65 x 1 x 5
• 80 x 1 x 5
• 90 x 1 x 5
• 100 x 1 x 5
• 110 x 1 x 5
• 120 x 3 x 5

Deadlift -- work up:

• 55 x 2 x 5
• 95 x 1 x 5
• 135 x 1 x 5
• 165 x 1 x 5
• 185 x 1 x 5
• 205 x 1 x 5

[mthayer]

23 May 2011 Workout B

Squat: 45 x 2 x 5, 85 x 1 x 3, 115 x 1 x 3, 145 x 3 x 5 (good bar speed, more bounce out of the bottom)

Press: 45 x 2 x 5, 65 x 1 x 3, 80 x 3 x 5

Power clean: 55 x 2 x 3, 90 x 1 x 3, 115 x 5 x 3 (hook grip, breathing, LEAP!)

Getting frustrated with the big box gym. Squat racks constantly occupied by guys doing curls (even wrist curls), one platform occupied by two guys doing a row variation where one end of the bar is loaded, they squat over the bar and do about a 1/4 ROM row with a near-vertical back, and the one power rack taken up by a guy doing more curls. Had to clean with hex plates in between a few machines. Got it done, but not happy with my technique.

[mthayer]

25 May 2011 Workout A

Squat: 45 x 2 x 5, 85 x 1 x 5, 125 x 1 x 3, 155 x 3 x 5 (good stretch, think hip drive)

Bench Press: 45 x 2 x 5, 85 x 1 x 3, 105 x 1 x 3, 130 x 3 x 5

Deadlift: 135 x 1 x 3, 175 x 1 x 3, 205 x 1 x 3, 225 x 1 x 5 (look forward 45 degrees, hip drive at knee, breathe, more back extension)

Nutrition -- not trying to get OCD about eating, but have started ramp up the calories a bit, add a protein shake or two to the daily menu, and drink more milk. I'm willing to add a little to the waistline as long as the numbers are going up; I'll worry about cutting fat later, when and as necessary. I'm also not planning on getting on the scale very often -- too easy to obsess over every little fluctuation.

[mthayer]

27 May 2011 Workout B

Squat: 45 x 2 x 5, 95 x 1 x 3, 135 x 1 x 2, 165 x 3 x 5 (more hip drive!)

Press: 45 x 2 x 5, 65 x 1 x 3, 85 x 3 x 5 (more warmup -- right shoulder talking a bit)

Power clean: 55 x 2 x 3, 85 x 2 x 3, 125 x 5 x 3 (elbows up at finish, jump, explode)

Even at these light weights the need for adequate sleep is becoming obvious. I can feel the sluggishness at the next workout if I don't get solid rest every night. In a way, it's a bit of a motivator -- going to bed earlier requires that I do a better job of planning my day, and sticking to that plan. Being self-employed, it's sometimes too easy to put things off and then try to get caught up after dinner. Not a good idea.

[mthayer]

30 May 2011 Workout A

Squat: 45 x 2 x 5, 95 x 1 x 3, 145 x 1 x 2, 175 x 3 x 5 (breathe at the top!)

Bench Press: 45 x 2 x 5, 85 x 2 x 3, 115 x 1 x 2, 135 x 3 x 5

Deadlift: 135 x 1 x 3, 185 x 1 x 2, 215 x 1 x 2, 245 x 1 x 5

Last workout in the big box gym. Not that I'm any superstar, but I finally lost my patience with the "curl in the squat rack" crowd -- waiting for the squat/power racks has been making workouts too long (I can't spend two hours in the gym). Found a small group of serious powerlifters who train together about 10 minutes from my house. The unofficial coach built a 700 sq. ft. addition to his house and stocked it with basic, old-school, black iron gear. $15/month, go anytime between 6am - 10pm. Looking forward to it.

[mthayer]

2 June 2011 Workout B

Squat: 45 x 2 x 5, 95 x 1 x 3, 145 x 1 x 3, 185 x 3 x 5

Press: 45 x 2 x 5, 65 x 1 x 3, 90 x 3 x 5

Power clean: 65 x 1 x 3, 95 x 1 x 3, 135 x 5 x 3

Getting my son (college junior) started on SS. I taught him today's lifts and helped him dial in a few starting weights while doing my own workout. He's excited. He's home for another week before he goes back to school to work for one of his professors, so I'm hopeful that we can get him dialed in and underway so that he can continue on his own back at school. The good news is that he buys into the basic philosophy, and is looking forward improving his overall strength. As an engineering undergrad, it's all too easy to let your physical condition go, and he wants to stop the slide here and now.