Reply With QuoteThanks Bill!
Yes, I remember bob g used to post to my log fairly regularly and was a nice source of encouragement. Looks like he hasn't been around in awhile, and neither has Oldster. I did see that Mark Hurling is still active though.
✓ Member
Welcome back! I've been lurking around here since 2017, active since 2019, and when I saw your name I was thinking "who in the hell is that?" It didn't take long to see that you were of the old guard.Originally Posted by LongDriver
Speaking of old, there's a pretty good-sized group of us seasoned lifters around here. Many that will consider you a youngster. And we're all here to help. You already understand the programming and have got the help at The Strength Co, so you're on the right track.
Keep at it, as you know that consistency is key.
Member
Thanks Bill!
Yes, I remember bob g used to post to my log fairly regularly and was a nice source of encouragement. Looks like he hasn't been around in awhile, and neither has Oldster. I did see that Mark Hurling is still active though.
Member
August 9, 2023:
Squat: 225 3x5
Press: 97 3x5, 1x15
After my coaching session I decided to re-introduce presses into my workouts as much as possible. I also decided to reset the weight and try to use the technique I was taught. I did this on the first two sets, and on the third set after struggling with the first three reps I fell back into my old "incorrect" technique and got the last two reps easily. Then on the final set I did all the reps my old way. I decided that I wasn't going to worry so much about using the proper technique, since right now it seems to get me too fatigued, and also seems to limit the amount of weight I can lift.
August 12, 2023:
Squat: 227 3x5 (high)
Press: 102 3x5, 122 1x1, 132 1x1, 142 1x1
Deadlift: 288 1x5
I'm still having trouble getting all the way down when I'm squatting close to my 5-rep max. I didn't have this issue during the coaching session because I was using lower weights. On the press I decided to get sort of a baseline, so I could better measure my progress in the coming weeks and months. The 142 was very easy, and I think I may have been able to do 160 if I had tried it. The deadlift went up slow and was a grind. My grip was starting to slip just a hair on the last rep (right hand only).
August 16, 2023:
Squat: 228 3x5 (some reps were high and others OK)
August 18, 2023:
Squat: singles with 188, 208, 228, 248 (OK), 253 (high), 250 (OK), 260 (high), 260 (maybe parallel)
August 22, 2023:
Squat: 230 3x5 (high)
August 26, 2023:
Squat: 231 3x5 (a little high)
Press: 106 3x5
September 1, 2023:
Press: 113 3x5 123 1x3 133 1x2 143 1x3
Deadlift: 295 1x5 316 1x1
I tested my press again today, with the third rep of 143 being a little slow but steady. The 295 deadlift was a grind, and my grip started slipping again on the fifth rep. The 316 single 15 minutes afterward was easy.
September 4, 2023:
Front squat: 187 1x1 (high)
Press: 115 3x5 135 1x2 150 1x1 160 1x1
I decided to test my front squat today. I was not able to hit parallel, and my back pitched too far forward. I think my quads are not quite strong enough for me to feel comfortable using correct form with this weight. On the press I was happy to "officially" get 160, which was the most I had pressed since 2012.
September 6, 2023:
Press: 117 3x5
Bent row: 117 3x5
The rows are starting to feel heavy. I'm not sure they'll be able to keep up with my press.
September 9, 2023:
Squat: 233 3x5
Press: 120 3x5
Deadlift: 298 1x5
My grip felt better on the deadlift today, even though I'm still using DOH without chalk.
September 20, 2023:
Squat: 228 3x5
Press: 122 3x5
Bent row: 122 2x8
I was unable to work out the previous week, so I reduced the weight on my squat work sets. I also decided to add reps to the rows.
September 23, 2023:
Squat: 233 3x5, 248 1x2 (both high)
Press: 128 3x5
Deadlift: 303 1x5 (DOH without chalk)
Bent row: 128 3x5
I'm still struggling with my squat depth. Grip on deadlifts was good today.
September 27, 2023:
Squat: 245 1x2 1x4 235 1x5
Press: 130 3x5
Bent row: 130 2x8
I added wrong and inadvertently loaded a five on each side for my first two sets of squats. After I racked the second set I realized my mistake and adjusted the weight. Presses were pretty easy, but rows were extremely difficult.
October 3, 2023:
Squat: 236 2x5
I intended to do three sets, but my PVCs were so frequent between sets that I decided to quit after two.
October 7, 2023:
Squat: 235 3x5 (a few high reps)
Press: 125 3x5
Deadlift: 310 1x5 (DOH without chalk)
I decided to drop the squat weight slightly to try to hit the correct depth. I still noticed a few reps were a bit high. On the deadlift I got all five reps, but my right hand's grip started giving out at the top of the last one.
October 11, 2023
Squat: 238 3x5 (a few high reps)
Still struggling with depth.
October 14, 2023:
Squat: 240 1x1, 248 1x1, 260 1x1 (a little high), 270 1x1 (a little high), 240 3x5 (a few high reps)
I wanted to get the 270 legitimately, as that would've been an all-time PR for me. Unfortunately, the depth was not quite there.
October 28, 2023:
Squat: 243 3x5 (a few reps high)
Press: 130 1x5 150 1x2 130 2x5
Deadlift: 315 1x5 (DOH without chalk)
Bent row: 130 3x8
I tried a heavier set of presses in the middle of my work sets. I struggled more with it than the 160 on September 4th. Right hand grip nearly failed again on the last rep of the deadlift.
October 31, 2023:
Squat: 245 3x5 (too many high reps)
Press: 134 3x5
I don't want to sound like a broken record on the squat, so I'll just say that the press was relatively easy today.
November 4, 2023:
Squat: 247 3x5 (too many high reps)
Press: 136 3x5, 156 1x2
Same comments as on Halloween, except I added a heavy set afterward.
November 8, 2023:
Squat: bar 1x5, 136 1x4, 187 1x3, 228 1x2, 248 3x5 (nearly all reps were high)
Press: bar 1x10, 92 1x5, 122 1x3, 140 3x5
I decided to start listing my warmup sets this time; I was always doing them but not writing them down. On the squats it feels like I"m going all the way down, but when I watch the video I"m still barely above parallel. On the presses, the first three reps of each set are easy, with excellent bar speed, and the last two reps of each set were noticeably slower.
November 11, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 230 1x2 (high), 250 3x5 (all high), 270 1x1 (high)
Front squat: 136 1x3, 167 1x1, 189 1x1
Press: bar 1x8, 92 1x5, 141 3x5, 161 1x3
Bent row: 136 3x8
Deadlift: 136 1x5, 208 1x5, 278 1x3 (DOH), 320 1x4, 1x5 (both work sets with straps)
My only comment on the squats is that on the work sets (with 250) the last two reps were a grind, even though I wasn't quite parallel. On the presses the bar speed on my work sets (with 141) was slow on the last two reps, but with 161 the reps seemed easier, and I could've gotten a 4th rep. The rows are tough for me - I've practically never done curls in my life, so my biceps are relatively weak. I bought some straps for the deadlifts, but I had trouble putting them on. They started slipping (left hand only) on the fourth rep, so I put the bar down, rested, and then tried again successfully with 5 reps. I think they'll take some time for me to get used to.
November 14, 2023
Press bar 1x10, 92 1x5, 128 1x3, 142 3x5
Bent row 142 3x8
The presses were easier today than they were the previous workout. I think I jumped up too much in weight on the rows, because the last three reps of each set were a grind.
November 16, 2023
Squat: bar 1x5, 136 1x4, 188 1x3, 230 1x2, 251 3x5 (all high)
Press: bar 1x10, 92 1x5, 123 1x3, 144 3x5
The presses were easier than they have been in the prevous several workouts.
November 18, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 230 1x2, 251 1x4 (failed on 5th rep), 235 2x5
Press: 145 3x5, 175 1x1
Bent row: 141 3x8
Deadlift 141 1x8, 228 1x4, 290 1x2 (DOH), 325 1x5
Even though my squats were still slightly high, I failed on the 5th rep of the first set and had to set the bar on the safeties. I backed down to 235 and was able to hit depth on most reps, although they were still difficult. The press with 145 was surprisingly easy, so I decided to try a single with 175. Bar speed was a little slow through the sticking point, but I definitely could've done 180 today and possibly 185. Rows were a grind, as usual. Deadlift was easier than last week because I sat down in a chair as I put the straps on and gripped the bar, and then kicked it out of the way as I began my work sets. Since I only have around 360 pounds of weights I can't try for a deadlift max yet (I need to get another pair of 45s so I can keep progressing).
November 22, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 228 1x2, 235 3x5 (nearly all reps parallel or below)
The weight was actually 235 and a half (I was using my micro-weights). I decided to try to go up in half-pound increments for the time being in favor of better form.
November 25, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 228 1x2, 236 3x5 (most reps parallel or below)
Front squat: 160 1x3
Press: bar 1x8, 92 1x5, 128 1x3, 146 1x3, 3x5
Bent row: 141 3x8
Deadlift: 136 1x8, 228 1x5, 278 1x3, 309 1x2 (DOH), 330 1x5 (straps)
On the squats my first three reps were typically below parallel, and the fourth and fifth were occasionally parallel or slightly above. On the presses, even though it was only one pound heavier than a week ago it felt 10 pounds heavier. As a result, I only got three reps on the first set (I thought I had loaded the bar incorrectly). After seeing that the correct weight was on the bar, I decided to rest longer and try again. The remaining sets were slow, but I was able to complete all the reps. My right shoulder was popping on some reps, and my left shoulder was a bit sore afterward. On the deadlift work sets I was pausing too long at the top and doing a "touch and go" at the bottom, instead of letting all the tension out at the bottom and resetting. I may need to repeat the 330 next week but reset at the bottom each rep.
November 29, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 218 1x2, 230 1x5, 235 2x5
Press: bar 1x8, 92 1x5, 122 1x4, 136 1x2, 147 1x4 (fail)
Both the squats and presses felt unusually heavy today. I had planned on doing 237 for my squat work sets, but the 187 warmup felt so heavy that I decided to do my first work set with 230. That went OK, so I did three more sets with 235. On the presses the 4th rep of the first work set was a grind, so I didn't even try the fifth rep. My left shoulder was also hurting quite a bit right after the set, so I decided to cut my losses and let it rest.
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Welcome back! I'm pretty new and just getting started at 56. I've enjoyed reading your recent progress.
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Thanks w! I also feel pretty new at the moment since I've been away so long.
I think the biggest challenge at our age is to stay healthy enough to keep it going, and I'm certainly impressed by the guys over 70 who have been able to do that.
Member
December 2, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 228 1x1, 255 1x1 (good depth), 265 1x1 (got to parallel only), 237 3x5
I was disappointed that I didn't get below parallel on the 265, but the 255 was an inch or so below. The 3x5 work sets weren't too difficult, and I got to parallel or below on all the reps.
December 9, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 218 1x2, 238 3x5, 260 1x1 (barely above parallel)
Press: bar 1x8, 92 1x5, 123 1x3, 136 1x2, 148 3x5
The work sets of squats weren't too difficult, but I didn't hit depth on the 260. The first two sets of presses were easy, but reps 3-5 of the third set were difficult. My press is definitely weaker than it was back on November 18th, but I have lost a couple of pounds of bodyweight since then, and my shoulders have been quite sore lately. I started having lots of PVCs, so I cut my workout short (skipped deadlifts).
December 13, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 218 1x2, 239 3x5
The first work set was quite a bit more difficult (rep 5 was very slow) than the second and third work sets, where even the 5th reps had good bar speed. My bodyweight was down two more pounds since the previous workout,
December 16, 2023
Squat: bar 1x5, 136 1x4, 187 1x3, 228 1x2, 240 3x5
Press: bar 1x5, 92 1x4, 123 1x3, 136 1x2, 149 3x5
The warmups on the squats felt heavy, and the fifth reps of the first and third sets were very slow. Bodyweight was down nearly a pound from my previous workout (down around 5 pounds from a month ago) Presses were easier than last time I did them, most likely because I gave my shoulders a bit of a rest, and I had only mild pain in them today. I didn't have time to do deadlifts today.
Member
January 6, 2024
Squat: bar 1x8, 136 1x4, 187 1x3, 230 1x2, 246 3x5 (about half were high)
Press: bar 1x10, 92 1x5, 112 1x4, 136 1x3, 151 3x5
Deadlift: 136 1x6, 228 1x4, 278 1x3, 309 1x2, 335 1x2 (with straps)
My squats are still hit and miss, with about half of the reps high. It feels like I’m hitting depth, but when I look on the video I can see that I’m not.
What’s interesting is that when I do hit the correct depth the lift doesn’t seem to be any more difficult. On the press the fifth reps were slow to lock
out on all sets, and both shoulders were sore afterward (the left one is worse at the moment). On the deadlift I had planned on doing 5 reps with
335 (which was my work set), but I felt a sharp pain in my lower back just as the bar was leaving the ground on my third rep, so I immediately stopped.
I looked at the video and didn’t see any rounding, but since I have a history of lower back issues I didn’t want to take any chances.
January 15, 2024
Squat: bar 1x5, 136 1x4, 187 1x3, 230 1x2, 248 3x5 (depth was better today)
Bench Press: bar 1x10, 136 1x10, 188 1x5, 210 1x2, 230 1x1
Bulgarian Split Squat: bar only (several reps), 92 pounds (4 reps on left leg and could not do a complete rep with the right leg), no weight 10 reps with left leg and 2 reps with right
Incline Sit-up (30 degrees): no weight 1x10
Decline Pullover (60 degrees): 67 pounds 1x10
My Christmas gift finally shipped – an IronMaster Super Bench Pro v2. I hadn’t done bench presses in over ten years, so I thought it was about time to
add them back in. I also got the crunch attachment to allow me to do sit-ups, decline presses, back hyperextensions, Nordic curls, and many other
assistance exercises. I realize that these exercises are not “part of the program”, but since I’m trying to increase my driving distance to improve my
golf game I’m going to add them in. Although I still had some high squats I saw more hitting depth than in the previous workout. On the bench press
I was a little disappointed that I had lost so much strength from ten years ago – I thought the pressing would help to bring my strength back a little.
I was thinking I could get five reps with 210, but the second felt heavy, and the single with 230 was slow to lock out. My shoulders were quite sore
after that, so I didn’t do any regular work sets. Since my right leg is quite a bit weaker than my left I decided to try some Bulgarian split squats (to see
how much difference there is between them), using the roller attachment on the bench to prop up my free leg. Unfortunately I do not have the balance
necessary, and the leg strength is also lacking. The pullovers also did a number on my shoulders – they were sore for three or four days afterward. I
probably won’t be doing those again anytime soon.
January 19, 2024
Squat: bar 1x8, 136 1x4, 187 1x3, 230 1x2, 249 2x5 (4 reps were high on first set, 2 on second set)
Front Squat: 190 1x2
Bulgarian Split Squat: bar only left leg 1x10, right leg 1x1 (failed on #2), right leg 1x4
Deadlift: 136 1x5, 228 1x8, 278 1x5 (DOH, held weight in finish position for 20 seconds)
Bench Press: 136: 1x10, 190 1x5
On the squats I tried harder on the second set to go low, and I was still high on two of the reps. I had a friend visiting who was watching part of my
workout, and I miscounted my sets (only did two instead of three). As a quick aside, my friend just turned 60, but he used to be a javelin thrower and
could front squat 405 pounds in his prime. When I re-racked the weight after my first work set he said, “I love that sound of clanking weights!” I tried
a set of front squats just for fun, and I could barely finish the second rep. Also my chest was collapsing way too much. On the split squats I was able
to balance better, and this time I focused on my weak right leg. I was able to get a few more reps this time than last. The deadlift felt easy, and I did
not use chalk or straps. Since I was using a double overhand grip I decided to hold the last rep in the finish position for about 20 seconds (18 to be exact)
to strengthen my grip.
January 27, 2024
Squat: bar 1x10, 136 1x5, 187 1x3, 235 1x2 (both high), 260 1x1 (high), 275 1x1 (slightly high), 285 1x1 (considerably high), 253 3x5 (about half were high)
Front Squat: 136 1x5
Bench Press: bar 1x10, 136 1x8, 190 1x5, 220 1x1, 235 1x1, 195 2x5
Hip Thrust: 230 1x9,10
Deadlift: 230 1x8, 280 1x5 (DOH)
Nordic Curl (assisted)
Sit-up: (flat) unweighted 1x10, (30 degree incline) 10 pounds 1x10
On the squats I wanted to test my single rep max, but unfortunately the 285 was probably 3 inches high. On the work sets I was hitting parallel or
below about half the time. On the front squats I tried to stay more upright, and on the first rep I almost lost my balance and fell backward because
I was too upright. On the remaining reps I leaned forward a little more and was steadier. I felt a little stronger on the bench press, with the 235 going
up about the same speed as the 230 two weeks earlier. I had read that hip thrusts were a good assistance exercise for squats and deadlifts, so since
I now have a bench to rest my upper back on I decided to try some. The weight was much easier than I had thought it would be. On the deadlift work
set I tried to do the reps fast, and they were pretty easy. I should probably have used more weight. However, the Nordic curls were extremely difficult.
I wrapped a band around the bar on the squat rack and put it around my upper torso, and I put my ankles under the crunch attachment on my bench.
Even though the band was providing considerable assistance I was not able to go down more than maybe 20 degrees without using my arms to push myself
back up. Not sure I’ll ever be able to do these unassisted. On the sit-ups I should have started on an incline, but I did my first set with the bench flat.
The second set was done with a light weight and on a 30 degree incline, but the final two reps were challenging. Afterward I had some pain in my
abdominal area, maybe three inches to the left of my navel, and it did not feel like muscular soreness. In the middle of the night I awoke with pain in the
same spot, only this time it was more severe. I mentioned this to my doctor a few weeks later during my annual physical, and he said I could be prone to
a hernia on the left side (he said it was weaker than my right), and that I should be careful with my weight lifting (although he told me he wished all his older
patients would lift weights).
February 2, 2024
Bench Press (close grip): bar 1x8, 136 1x10, 200 3x5
Bench Press (30 degree decline, close grip): 200 1x3
Deadlift: 136 1x5, 220 1x5, 278 1x2, 330 1x2 (DOH, chalk), 369 (DOH, chalk) 1x1 (all-time 1 rep PR), 330 (DOH) 1x3
Zercher Squat: 136 1x5
Back Hyperextension: unweighted 1x10
The bench press has been hurting my shoulders, so I decided to try using a close grip, with my hands barely outside the smooth part of the bar.
This felt a lot more comfortable, but I don’t think I can handle quite as much weight as I can with a wider grip (my typical bench press grip has the
ring finger of each hand on the smooth rings on the bar). The sets with 200 were relatively easy. I decided to try a few reps of decline bench presses,
and they felt awkward. I think I could’ve done a few more reps, but at the top the bar was drifting over my head. On the deadlift the 330 didn’t feel
too difficult, so I decided to throw on all the weights I had (which added up to 369 pounds). I was able to complete the lift using a double overhand
grip and some chalk, although it was slow in the middle, and at the finish my left hand was starting to slip a bit. This was an all-time PR for me, although
when I was in my early 20s I believe I was capable of a bit more. I never trained deadlift at all until my first go-round with Starting Strength when I was 50,
and when my work sets got into the 300s I started having hip issues that limited my progress. Anyway, after successfully hitting the 369 I decided to order
another pair of 45s online so I could keep progressing. I’ve been watching workout videos describing unusual exercises, and one was the Zercher squat and
deadlift. I tried the squat variation with a manageable weight just to see how it felt. The reps went up easy, but it was hard on my forearms. If I was
using a heavy weight I’d need to use some thick elbow wraps. I ended with some back hyperextensions and noticed that I was unable to go beyond
straightening my back (in other words, I couldn’t get into an arched-back position at the top). My problem on heavy deadlifts is that my lower back wants
to round on the final rep, so I’m looking for something that will target that area (in addition to deadlifts, of course).
February 3, 2024
Hip thrust: 208 1x10, 255 1x5, 280 1x8,9
Bench-supported Row: 136 1x8,11,11
Barbell curl: 64 1x5 (shoulder pain)
Nordic curl (assisted)
I wanted to do a light workout, but since I had worked out the previous day I chose not to do any of the Starting Strength exercises. I felt like the hip
thrust might build some strength at the bottom of the squat, so I decided to do a few sets. The weight didn’t feel too heavy, but I had the abdominal
pain again on my left side. I also wanted to add a rowing exercise into my routine to balance the bench press that I had just added in. My new bench
works well, because I can set the incline to 45 degrees and do the rows while lying on the bench in the prone position. The bar goes from the floor to
the bottom of the bench, which is only a few inches from my chest. I added the barbell curls in only as a curiosity, because curls have never been a
regular part of any routine I’ve ever used (the biceps were always hit by either rows, lat pulldowns, or pull-ups that I used be able to do before my shoulders
deteriorated). However, I discovered that barbell curls (even with the curling bar) hurt my shoulders and elbows. I’d like to keep working the Nordic curls
periodically, even though my hamstrings are extremely weak. I’m still trying to get the hang of them.
February 10, 2024
Squat: bar 1x8, 136 1x4, 187 1x3, 230 1x2, 252 2x5 (most were high), 1x2
Bench press (close grip): bar 1x10, 136 1x10, 205 3x5
Bench-supported row: 137 3x8
Deadlift: 136 1x8, 228 1x5, 300 1x3 (easy), 330 1x3 (DOH, chalk)
Hip thrust: 300 2x10
I was recovering from the flu and had lost a few pounds, so I didn’t know how the workout would go. I was plagued (as usual) with high reps on the squat.
On the bench press the last rep of the first set was a grind, but on the remaining two sets the fifth rep went up a little easier. Although I’m not training
bench press much it’s definitely starting to increase. My new bench also seems to work really well for the rows, and I plan on continuing to include these
in my regular routine. On the last rep of the last set I kept the weight all the way up and tapped the underside of the bench maybe 20 times before lowering
the weight. On the deadlift the 300-pound set was easy and all reps went up fast. However, on the second rep with 330 one of the plates hit the spotter
arm on my rack as I went up, knocking the barbell maybe 15 degrees off-line. When I lowered the weight it was still crooked, so my third rep went up crooked
(with the entire barbell rotating back to the position it was in at the top of my first rep). I probably could’ve done a fourth rep, but I was still a little off-balance
so I stopped at three. The hip thrusts were pretty easy, and on the final rep of the second set I held the weight up for 20 seconds to light up my glutes a little
more. This time I didn’t have the pain in my abdominal area that I had had during the previous times I did them.
February 13, 2024
Squat: bar 1x8, 136 1x4, 187 1x3, 230 1x2, 254 1x5,7 (most were high)
I only had 20 minutes to work out this morning, which was barely enough time to do two work sets. Most reps were a little high, and others were just to parallel.
On the second set I did seven reps since I knew it was my last set. The seventh rep was slow, but I think I could’ve managed an eighth if I had tried.
February 17, 2024
Squat: bar 1x6, 136 1x4, 187 1x3, 230 1x2, 275 1x1 (high), 280 1x1 (barely high), 255 3x5 (still too many high ones)
Bench press (close grip): bar 1x10, 136 1x10, 208 1x5
I was disappointed that the 280 squat was a little high, because it felt like I hit depth at the bottom. Bar speed was not too slow though (actually
faster than the 275). On my work sets most reps of the first set were high, but many in the second and third sets were good depth. I only had time
to do one set of bench presses, and it felt relatively easy.
February 20, 2024
Deadlift: 136 1x5, 230 1x4, 310 1x3 (DOH, no chalk), 330 1x4 (DOH, chalk, held finish on last rep for 12 seconds)
Hip thrust: 330 bar 1x8 (held finish on last rep for 27 seconds)
Nordic curl (assisted): 1x13,9
Bench press (close grip): bar 1x17, 136 1x10, 210 1x5, 240 1x1, 210 1x5
I started with deadlifts since I thought my squat needed a little more recovery. I held the finish on the final rep for grip work. The abdominal pain
was back on the hip thrusts. My assistance band broke on maybe the 5th rep of Nordic curls, but I grabbed the ends and continued. Not sure how
much longer I’ll keep them in my routine, unless I can find a better way to do them. The work sets (5 reps) of bench presses were OK – I did the
first four reps fairly quickly, paused at the top for maybe two seconds, and then did the fifth. The 240 went up a little slow (about 1.5 seconds).
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February 22, 2024
Squat: bar 1x5, 136 1x4, 190 1x3, 235 1x2, 256 3x5 (many were high)
I only had time for squats today. Many were still high, so I’m thinking I’ll drop the weight a bit for the next workout and try harder to hit the correct depth.
February 24, 2024
Bench press (close grip): 136 1x10, 215 3x5
Rack pull: 300 1x4 (DOH), 370 1x3 (straps), 400 1x1 (straps)
Bench-supported row: 1x9,10,10,10
Press: 140 1x6
The bench press felt a little heavy. In each set the first three reps went up quickly, but I had to pause before reps four and five. The last one usually took 1.5 seconds to lock out. I received the two new 45-pound plates that I ordered a few weeks earlier (it turns out one of them is 46.2 pounds and the other is 45.8 pounds (I marked them both)). Since I had enough weights I decided I wanted to see what 400 pounds felt like, so I did some rack pulls for the first time in my life. The 300 was pretty easy, and the reps went up quickly. The 370 was a little slower at the start of the rep (this is around my max deadlift), but strong at the finish. The 400 was similar, except I tried for a second rep and felt my lower back starting to round, so I immediately dropped the weight. On the rows I have the bench set to 45 degrees, and on the last rep of each set (except the first) I held the weight against the bench in the finish position and tapped the underside around 15 times. I miscounted the first set and only did nine reps instead of ten. I hadn’t done presses in some time, so I decided to see if they felt any easier (since my bench press is improving). Unfortunately my press seems to have regressed a bit, as I was able to get five reps with 151 not too long ago. I could probably have done a seventh rep with 140 (and maybe even an eighth), but the press did feel weaker. Not sure whether I can train it regularly though, since it seems to aggravate my shoulder problems.
February 26, 2024
Squat: bar (1x5), 132 1x4, 183 1x3, 233 1x2, 254 1x5,6 (good depth on all of them)
I reduced the weight two pounds from the last squat workout and focused on getting all the way down. Depth was good today, but in order to get that low I have to relax and release the tension in my core muscles. The lower back was a little sore afterward, which is not typical for me following a squat workout.
March 1, 2024
Squat: bar (1x5), 132 1x4, 194 1x3, 233 1x2, 257 3x5 (high ones creeping back in)
Bench press (close grip): bar: 1x20, 136 1x10, 216 3x5
Bench-supported row: 141 1x10,15,15
On the squats my depth was a problem again. I noticed that the first rep is almost always high, and the later reps are usually OK (although it sounds counterintuitive, since I’m more fatigued later in the set). The bench press continued to feel heavy, and on the last reps of each set the bar drifts over my head (I usually hit the supports on the right side just before lockout). The rows felt a little easier today, so I added reps to the second and third sets.
March 5, 2024
Squat: bar (1x5), 136 1x4, 188 1x3, 237 1x2, 260 3x5 (hit and miss on depth)
Bench press (close grip): bar 1x11, 136 1x10, 208 1x2, 226 1x1, 246 1x1, 257 1x1, 226 1x3
I was happy to hit 260 with my squat work sets, although there were quite a few high ones. On the bench press I decided to test my max and was expecting it to be between 245 and 250. The 246 went up quickly, so I decided to try more and put on what I thought was 260 for the next set (turns out it was 262). When I lifted it off I didn’t think I could get it, so I racked the weight and dropped it five pounds. The rep went up slowly, and after I racked it I realized it was 257 (not 255). I was limited on time, so I dropped the weight to 226 and was hoping for four reps, but the third was a little slow so I didn’t bother trying to grind out the fourth. Overall I’m happy with my bench press progress so far, and I’m hoping to hit 275 by my 63rd birthday this summer, and possibly 300 by the end of the year. The main obstacle to meeting these goals will be my shoulder health, and whether it limits my ability to continue bench pressing.
March 8, 2024
Deadlift: 136 1x8, 230 1x6, 300 1x3 (DOH, no chalk), 325 1x5 (DOH, chalk)
Rack pull: 405 1x2 (with straps)
Hip thrust: 350 1x6 (stopped due to pain)
Deadlift: 350 1x1 (DOH, no chalk, held finish position for 6 seconds)
Back hyperextensions: 1x10, 26 pounds 1x4,8,10
Bench-supported row: 147 1x8,10,10,15,15
Sit-up (30 degree incline): 10 pounds 1x8, unweighted 1x10
Bench-supported row: 147 1x10
Deadlifts felt pretty strong today, although I miscounted the work sets and thought 335 was on the bar. I had left off a ten from one side but didn’t notice it was unbalanced until after I finished the set. I continued doing rack pulls to get used to handling heavier weights, as I am hoping to do a legitimate 405 pound deadlift in the next few months (which was one of my Starting Strength goals back in 2011). I decided to try the hip thrusts again to see if the left-side abdominal pain would come back, and it did. I do like this exercise, so I may continue experimenting with ways to do it that don’t put as much pressure on that area. After a brief rest I decided to deadlift the 350 that was still on the bar (I didn’t bother to chalk my hands beforehand), and it went up relatively easily. I held the finish as long as I could until my grip started to loosen, which was six seconds. I continued working the lower back with some weighted hyperextensions (using a 25-pound plate that actually weighs 26), although on the second set my feet started to slip on the fourth rep because my ankles were pinned under a bar supported by the spotter-arms, and the bar started to move. I had to stop and secure it before resuming. I continued with rows and decided to do five sets to give my lats a good workout. On the final three sets I would hold the bar against the underside of the bench and tap it lightly 10-15 times on the last rep. The weighted sit-ups were challenging, so I did them unweighted for the second set. As I was getting off the bench after finishing the last sit-up I saw the barbell underneath the bench and decided to do one last set of bench-supported rows to complete the workout. For the next several days my abdominal muscles were quite sore.
March 11, 2024
Squat: bar (1x5), 132 1x4, 183 1x3, 236 1x2, 272 1x1 (high), 287 1x1 (parallel), 301 (a little high), 262 1x5 (reps 2-5 were a grind, and depth was hit and miss)
Bench press (close grip): bar 1x10, 136 1x10, 187 1x3, 220 1x5,4
Bench-supported row: 147 1x10,10,15,15
Today I thought I was ready to try for 300 pounds on the squat, so I counted 301 just to be sure. Unfortunately the rep was a little high, but bar speed wasn’t too slow. Maybe next month I can try for a little more (305?) and get better depth. I’m hoping to hit a single with 315 in the coming months. I didn’t rest enough before the work set with 262 though, and bar speed was very slow on all but the first rep. Bench press also felt quite heavy, and I barely got the fourth rep of the second set. The rows felt good, and as usual I tapped the underside of the bench maybe ten times on the final rep of the final set.
March 15, 2024
Squat: bar (1x5), 132 1x4, 183 1x3, 238 1x2, 263 3x5 (good depth on most reps)
Deadlift: 132 1x8, 226 1x5, 300 1x3 (DOH, no chalk), 335 1x5 (DOH, no chalk)
High pull: 226 1x3
Rack pull: 370 1x2 (DOH, no chalk), 1x5 (straps)
Bench press (close grip): bar 1x15, 132 1x10, 190 1x5, 223 1x3 (hit support on 3rd rep)
Press: 140 1x5
I was happy to see reasonable depth on the squats today, although a few were still high. Bar speed was not too slow, even on the last rep of each set, possibly because I got plenty of sleep. The deadlift continues to feel pretty good, and on the last rep of my work set with 335 I held the finish position for 8 seconds before my grip started to weaken. Not sure how much longer I’ll be able to use a double-overhand grip, but I’ve noticed that chalk doesn’t seem to help much (I can lift about the same amount with or without). The knurling on my bar is relatively smooth, so that may be why. In the future I may want to try some power cleans, so I tried a few high pulls just to see how high the bar moves with 226. It turns out it goes about a foot higher than the finish position of my deadlift, but I was using my biceps to assist at the top (which I know is poor technique). On the rack pulls I did the first two reps DOH (no chalk), and when my grip started to weaken I stopped and put on straps for the second set. I was happy not to experience any low-back rounding like I had previously with rack pulls, although today I was using 30-35 pounds less. On the bench press the first rep felt OK, but I hit the left spotter arm at the bottom of the second rep and got thrown off-balance, and I had to use extra energy to recover on the way up. That took enough out of me that the third rep was difficult, and I didn’t think I could do a fourth rep so I stopped there. Instead of finishing my bench sets I decided to try a set of presses, which went up fairly easily. However, I don’t know if I could get five reps with 151, which is the weight I was using on presses back on January 6th when they were part of my regular rotation.
March 18, 2024
Squat: bar (1x5), 132 1x4, 183 1x3, 238 1x2, 264 1x4,5 (depth on 1st set was OK, didn’t film second set)
Bench press (close grip): bar 1x15, 132 1x10, 190 1x2, 222 1x5,5,4,4 (hit support on 4th rep of third set)
The first set was tough, and I racked the weight after the fourth rep because I was barely able to grind it out. I took a quick shower and then got the second set with relative ease. I often work out in the morning before work, and I have found that the set immediately after my shower is usually much easier than the one(s) before it, probably because a warm/hot shower warms my muscles and relaxes them. On the bench press I seem to be stuck at 222/223. On the third set I hit the support again on the fourth rep of the third set and got thrown off-balance. I tried another set just before leaving for work, but I probably didn’t rest enough and didn’t bother attempting the fifth rep (after barely getting the fourth). My left shoulder has been bothering me more during the past few weeks, so I’m not sure how much more bench pressing or overhead pressing I’ll be able to keep doing before I need one or more PRP treatments. My last one was last September (I believe), so I’m probably overdue.
March 22, 2024
Squat: bar (1x5), 132 1x4, 205 1x3, 240 1x2, 264 1x5,5,6 (depth was hit-and-miss)
Front squat: 185 1x2, 135 1x5, 140 2x5
Deadlift: 132 1x8, 226 1x3, 330 1x3, 340 1x1 (muscle cramp)
Bench press (close grip): bar 1x15, 132 1x10, 190 1x2, 223 1x5,4,5
The squat felt heavy, but I did an extra rep on the last set anyway. During the sets I thought the depth was good, but when I saw the video I realized there were still a number of high reps. I decided to do some front squats since I feel my quads are extremely weak. The 185 felt very heavy, and I had trouble keeping my upper body upright (back angle was around 45 degrees on the way up). I lowered the weight to 135 and was able to keep my back more upright, so I increased it a bit for the last two sets. On the deadlift I got a cramp in my right lat as I was straightening with the first rep, and my elbow tendons were also hurting (felt like tendonitis). I had planned on doing five reps, but I decided to stop after one. On bench press my left shoulder was bothering me (it has been for a few weeks now), and on the second set I was barely able to get the fourth rep. I rested the shoulder for several hours and then was able to get all five reps on the final set.
On March 23rd I was helping my mother watch my 13-year-old nephew, since my brother and his wife were out of town for the weekend with my niece, so I got him out the garage to try out the weights. He had never lifted before, so I started him on the squat with just the bar (after having him squat down and put his elbows between his knees to get the feel of the correct bottom position). He looked quite awkward going down and sort-of collapsed at the bottom with the bar (which is actually 41 pounds instead of the standard 45), but he was able to get back up and do five reps. Next I showed him the press, and he was able to do that one a little easier (using the same bar). Finally I had him try the bench press, and that was nearly as awkward as the squat. It was also hard for me to set the spotter arms at the correct height for him. Even though I have the Starting Strength book and DVD I’m not much of a coach (unfortunately). The other issue is that my brother and his wife don’t want my nephew to lift weights because they think he’s still too young, and although he’s taller than most of the kids his age he only weighs 100 pounds. Right now he's playing basketball on a club team and running track. I should also point out that my brother was a basketball player and never trained with weights, but he still has pretty good natural strength (in his late thirties he once bench pressed a barbell loaded with 225 pounds fairly easily), so his son most likely has pretty good potential. After my brother and his wife came home my nephew told them he really wanted to start lifting, so we’ll see…
Last edited by LongDriver; 03-27-2024 at 01:43 AM. Reason: Formatting
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