Butch's Middle Age SS Log

[Butch_White]

Thanks slowjoe - I'll take a look at at the "advanced novice" program and will probably give it a go. I like the 10lbs per week vs the 7.5lbs per week increase.

[Butch_White]

My lower back let me know this morning that my technique on the squats during my last workout was poor. The lower back stiffness combined with a slower bar speed during the squats makes me want to de-load/reset by 10% and stay on the basic novice program as long as I can. I don't want to succumb to "the temptation to add weight to the bar at the expense of good technique."

[slowjoe]

If its a problem in the lumbar area in the muscles on either side, it happens.

Get a foam roller from Amazon or somewhere and roll back and forth on the sore spot. 60seconds of agony, followed by a functioning back.

[Butch_White]

My back was still a bit sore this morning but some yard work loosened me up. I was limited on time today due my daughter being home from college this weekend. I reset the squats to 255lbs and "video reviewed" every set. Here's what I got in:

Squats: 255x5x3 then one set of 10 @ 205lbs

Press: Barely got four reps at 122.5 so I dropped back to 120x5x3 and will go for 122.5 next time. Finished with one set of 10 @ 95lbs.

Weighted Pull-ups: 3 sets of 8, 7 and 7 reps with 15s on a belt. I worked these in between the press sets.

I'll get the power cleans and maybe some dips in tomorrow before doing the typical SS workout on Wednesday.

Slowjoe - I got a foam roller and started using it today. Thanks for the tip. I can already tell it is going to help for sure.

[Butch_White]

Bench Press: 207.5x5x3

Power cleans: 165x3x5

Deadlift: Tried 325 for 5 but only got two. I dropped the weight back down to 295 and finished out with 3 solid reps.

I am going to switch to the program Johnny Pain discusses here (see posts #6, 15 & 17) starting with the next workout. I'll see how squatting only twice a week and dead-lifting once a week helps out with my recovery. I still should be able to hit my end of year goals on JP's program.

[Butch_White]

10/28/10 - First workout following JP's program found in this thread.

Press (Reset to 107.5): 107.5x5x2 then max reps at 107.5 = 10

Chins: 3 x max for sets of 11, 11, 11

Squat: 260x5x2 then max reps at 260 = 9

I may have to get some light work in tomorrow because both Saturday and Sunday are going to be spent at Talladega for the NASCAR Truck and Cup races. The two race weekends each year at Talladega are not only shit loads of fun but are definitely times where diet, moderation and working out take a back seat.

[Butch_White]

10/30/10

Bench Press: 185x5x2 then max reps @ 185 = 11
Ring Dips: 3 x max for 9, 10, 8
Dead-lift:Max reps @ 290 = 7