DKDC Gumpy Old Fart's Log

[BikeJAG]

OK, Intro: title says most of it, but here's the rest - 46, overweight at 310, history of back and shoulder problems/injuries. Track cyclist but having a crap year (exchanged strength for fat), trying to get strong again but faltering and pulling it back together slowly. No excuses I just suck and have been pulled in a lot of different directions with my job as a contract law attorney with the Air Force, my family (wife and two boys), educational courses for the military (I'm a Major in the Army Reserve) taking time and all the demands of balancing life with training plus money etc. blah blah you know the stories.

So, enough of that. Been on/off with SS the last couple years with a fantastic SS coach trying to kick my ass into shape and got me up to new PRs before I fell apart this spring. Am working in snatches to my workouts this fall which is OK with my shoulder but C&J are problems with the straight down force on a bad rotator cuff. Cleans are fine, but jerk is very painful. Don't have my log today but will post my last workout and planned next workout on Wednesday. Been doing A/B with Squat, Press, Snatch, Dead on As, and Squat, 80%Press, Cleans, Snatch on Bs.

Well kids, that's about it. My numbers will be low compared to all y'all strong men and women. It will take me a while to get it back up (no jokes please, you young guys wait until you hit your 40s, you'll pay for all the crap you're doing to your body now). I figure the log will help me on here to track and monitor my gains.

Bill
Montgomery, AL (The Gump)

[Mark E. Hurling]

Another geezling! Welcome ya' pup! Am I to infer that you are in the JAG Corps? You'll find a lot of the Elderly here follow with interest and advice. You're just getting warmed up at 47.

[Oldster]

Hah! At 46 YOU are just the kid!

Glad to have you here and look forward to watching you progress along.

[BikeJAG]

I'm proud to be a geezling and know all about my eventual progress to geezer status when i get truly old! Been lurking here for a while, coming out of the noob closet so to speak. Tbone and Hill are my mentors. Yes Mark, I'm in the JAG Corps, active duty 2000-2008.

[BikeJAG]

8/1/2012 - B session

Squats - 95 2x5
135 1x5
165 1x3
195 3x5

Press - 45 2x5
50 1x5 (hurt!)

Cleans - 65 2x2
75 2x2
90 2x2
100 2x2

Snatch - 65 1x4
70 1x4
75 1x4

The reps and sets were experimental on the clean and snatches for form, I wanted to see what I could lift and when I was comfortable with my form not sucking I upped the weight. I was wiped by the time I finished the snatches but as I've said I just started doing those. Measurements are all in pounds. Max squats were at 245 in April before I injured my right quad and had to stop lifting and I can easily up this today.

[BikeJAG]

8/8/12 - A session, went well overall, did more of a jerk press which tore up my shoulder but pushed through it, snatches were good and changed the protocol - any advice? - deads were good - coming back up quickly (275 was max before)

SQ 95 2x5
115 1x5
135 1x3
160 1x2
205 3x5

PR 45 2x5
50 1x5
55 3x5 - w/jerk press

SN 65 2x2 - warm up
75 8x2 (was going for 10 but didn't have anything left after 8 sets)

DL 135 2x5
165 1x3
190 1x2
230 1x5

[BikeJAG]

Well, having had a few geezling moments lately but getting back together with some major schedule changes around the household. My 9 year old finished football and is taking a break from taekwando so my afternoons and evenings are freedup for the first time since January! Maybe I can now get MY workouts on a normal schedule.

So I have a couple quesitons about programming if anyone's out there.

1. If I want to do front squats in the morning before work a few days a week what would be a good programming method in terms of reps/set and frequency?

2. Yes, it's sorta bulgarian with my training plan being a big three with olympic mixed in, basically doing SS Advanced on M,W,F with snatches and cleans.

Bill

[BikeJAG]

Back in the new garage gym:

SQ: 95 2x5
115 1x5
135 1x3
165 3x5

PR 45 2x5
50 1x5
55 3x5

I could use some form check here pls. http://youtu.be/sSZe-2RHbKQ

Snatches update to follow by edits.

[BikeJAG]

Not quite the normal progression, interrupted by my 9yo who wanted to lift and did squats after me, then wanted to not lift, then wanted to bug the shit outta me, but here goes for today remotivated:
SQ: 95 2x5
115 1x5
135 1x3
175 3x5
PR: 45 2x5
55 1x5
65 3x5
PC 65 1x2
75 1x5
85 1x5
95 1x5
SN 65 2x2
75 2x2*this is the point at which AJ bugged me too much to go on and I was honestly wiped out
That's it folks. Til next time when our hero confronts the evil DOMS and kicks his own ass.

[BikeJAG]

So far so good, snatches a bit hard on the shoulder though.

SQ 95 2x5
115 1x5
135 1x3
185 3x5

PR 45 2x5
50 1x5
55 1x3
60 1x5

SN bar warm up
65 2x2
75 2x2
85 2x2
95 2x2

DL 135 2x5
165 1x3
190 1x2
230 1x5