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Thread: RoMo & son 5-3-1 log

  1. #1
    Join Date
    Nov 2012
    Posts
    74

    Default RoMo & son 5-3-1 log

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    RoMo's stats:
    age 52
    Ht. 5'10"
    current Wt. 280
    history:
    I have been lifting since 1975. Competed in my 1st meet in 1979 while in the Air Force.
    Benched 250
    DL 405
    Did not squat in that meet and did not squat at all until i was 30 yrs old.
    I weighed about 170'
    My next meet was bench only where i got a PR 365lbs in the 242lb class in 1994.
    After a 30lb weight loss due to illness fought back and lifted in my 1st full PL meet in 1995.
    Sq. 500
    BP. 325
    DL. 500
    Best meet 1997 Police Olympics
    Sq.550
    BP 340
    DL.525 all in the 242lb class. I wore single ply inzer suit, knee wraps and single ply inzer shirt.
    last meet 2010
    Sq. 400
    BP 285
    Dl 425 All raw. 242lb wt class.
    Got real fat and weak after having my gall bladder removed.
    Now i am training my son and got motivated again.
    Son's stats:
    age 14
    Ht. 6'
    Wt. 200
    History:
    Starting Strength since 2010
    competed in his 1st meet this year
    Sq 325
    BP 154
    Dl 300 All raw, belt only
    Throws shot put and plays baseball.
    Training log, 5-3-1 this is week 3 day1 after a 3 month layoff.
    RoMo: Son:
    Sq. 1x5 185 Sq. 1x5 165
    1x3 210 1x3 190
    1x6 245 1x6 210
    RDL 1x5 155 RDL 3x5 135
    1x5 185
    1x5 215

  2. #2
    Join Date
    Nov 2012
    Posts
    74

    Default

    wave 1, week 3, day 2
    RoMo
    Bench
    150 1x5
    170 1x3
    190 1x15
    Cl. Grp. Bench
    145 3x10
    chins
    1x4
    3x3
    RoMo's son
    Bench
    1x5 105
    1x3 115
    1x1 135
    Cl. Grp. bench
    2x10 85
    1x8 85
    Body row chin grip
    2x12
    2x8
    I am confident my chin ups will improve as my body weight drops with a cleaner diet. It will not be easy to improve on the bench numbers while droping bodyweight.
    My son was disapointed in his bench today. He got 8 reps with 135 3 months ago so i know it will improve by week 3 of next wave.

  3. #3
    Join Date
    Feb 2010
    Location
    Philadelphia
    Posts
    5,414

    Default

    This should be a cool log to follow. Best of luck to both of you.

  4. #4
    Join Date
    Nov 2012
    Posts
    74

    Default

    w1,wk.3,d3
    RoMo
    press
    1x5 90
    1x3 100
    1x12 115 (not to failure) Est. 1RM 160
    3x10 85
    DL
    1x5 225
    1x3 255
    1x8 285 (not to failure) Est. 1RM 360
    Sq.
    3x5 165
    RoMo's son
    press
    1x5 65
    1x3 70
    1x10 80 Est. 1RM 106
    DL
    1x5 150
    1x3 170
    1x7 190 Est. 1RM 234
    Sq.
    3x5 110
    deload next week

  5. #5
    Join Date
    Jan 2012
    Posts
    5,416

    Default

    Good luck to you with your lifting and to your son with his. It is great that you are lifting together. I train with my wife (Squat Queen), and depending on the sport seasons, and their interest, I "coach" or have coached my 17 year old son, my 15 year old daughter, and my 12 year old son. The youngest, who plays on a traveling soccer team, is the most into it and now that his season is done, he is wanting to get back to it. RoMo, are you going to compete again? I never have, but have been thinking about it (though my lifts are no where near yours...)

  6. #6
    Join Date
    Nov 2012
    Posts
    74

    Default

    Thanks Oldman and Briks42 for the well wishes. Training with my son is the most fun i have had in the gym for a long time. For me the training is what i enjoy. The competitions are just a date on the calender for me to reach short term goals. I would love to lose enough weight to be able to tie my shoes without turning red. After that i will consider competing again. Good luck to both of you. I will be following your progress.

  7. #7
    Join Date
    Nov 2012
    Posts
    74

    Default

    W1,Wk.4,D1
    Deload
    RoMo


    Sq.
    after warmup
    3x5 155
    back ext
    3x10

    RoMo's son
    3x5 135
    back ext
    3x10

  8. #8
    Join Date
    Nov 2012
    Posts
    74

    Default

    W1,Wk.4,D2
    RoMo
    deload
    bench
    after warmup
    3x5 150
    chins 3x5(assisted with light band)
    RoMo's son
    bench
    after warmup
    3x5 85
    body row
    3x10

  9. #9
    Join Date
    Nov 2012
    Posts
    74

    Default

    W1,Wk.4,D3
    deload
    RoMo
    press
    after warmup
    3x5 95
    DL
    after warmup
    3x5 185
    RoMo's son
    press
    after
    warmup
    3x5 65
    DL
    after warmup
    3x5 135
    Looking foward to starting the next wave.

  10. #10
    Join Date
    Nov 2012
    Posts
    74

    Default

    starting strength coach development program
    W2,Wk.1,D1
    RoMo
    Squat
    after warmup
    1x5 170
    1x5 195
    1x10 225 Est.1RM 300
    RDL
    after warmup
    1x5 185
    1x5 205
    1x5 225
    RoMo's son
    squat
    after warmup
    1x5 155
    1x5 170
    1x10 195 Est. 1RM 260
    RDL
    after warmup
    3x5 150

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