Ringer3's Log

[Ringer3]

I'm relatively new to Strength training and I'm 66. That last fact may help to explain my comment. I find the deadlift by far the most satisfying lift. To me it is clean and elegant. I'm learning to enjoy the Squat and tolerate the bench and press but give me the DL everytime. I love the thunk but heck I even love it when I fail. It's just a new challenge that I know I'll eventually conquer. As for the other lifts I figure someday I'll wind up hurting myself but I trudge on.

Carson, nice to see someone lifting in their 60's. You're an inspiration my friend. Keep at it.

[Ringer3]

11/14/2013

1) Squat

Warmups:
45 x 5
95 x 5
135 x 3
155 x 2
175 x 1

Worksets:

185 x 3 x 5

1) Press

Warmups:
45 x 5
70 x 5
80 x 5
100 x 5

Worksets:

115 x 5 (PR Tie!)

I decided to get a little crazy tonight and added 10 pounds to my squat instead of the usual 5. Still working my way back up to that 200 pound mark!
On the press, I tied an old record with 115 pounds. This is the most I've pressed since I was 22 years old, although I'm pretty sure my press back then was more a strict military style press. Still, it felt nice to have the 35's on there again.

[Ringer3]

1) Squat

Warmups:
45 x 5
95 x 5
135 x 3
155 x 2
175 x 1

Worksets:

190 x 3 x 5

2) Bench Press

Warmups:

45 x 5
85 x 5
100 x 5
130 x 5
150 x 5

Worksets:

175 x 3

3) Deadlift

Worksets:

190 x 5



Not too bad of a workout today. Felt flat but strangely the weights felt lighter than usual. Deadlift still needs a lot of work!!

[Ringer3]

11/20/2013

Modified Greyskull LP
Day 1


Squat

Warmups:

45 x 5
95 x 5
135 x 3
155 x 2
175 x 1

Worksets:

200 x 3 x 5

Bench Press

Warmups:

45 x 5
85 x 5
100 x 5
130 x 5
152.5 x 5

Worksets:

175 x 5

Welp, I added another 10 pounds to my squat tonight. I hit all my reps but I'm going to have check the video to make sure that I'm still hitting proper depth. Squat technique is coming along pretty well, although I'm still not 100% confident in my stance width. Might throw up a video on the SS Coach's forum sometime within the next few workouts.

Bench press was brutally hard tonight and I barely got the last rep. But it did go up. I'm not sure how this Madcow type programing is going to play out for me.We'll find out soon enough.

Just to clarify, my program now looks a little like this:

Monday

Squat 3x5
Bench (Volume Day)
Curl/Chins (alternating)


Wednesday

Press 1x5
Deadlift 1x 5 (with power cleans as warmups)
Curls/Chins (alternating)


Friday

Squat 3 x 5
Bench (Intensity Day)
Curls/Chins (Alternating)

Very close to original Greyskull LP, except without the AMRAP.

[Ringer3]

11/22/2013

Modified Greyskull LP
Day 2

Press

Warmups:

45 x 5
70 x 5
87.5 x 5
100 x 5

Worksets:

117.5 x 5 (PR!)

Deadlift

Warmups:

45 x 5
85 x 5
135 x 5
160 x 3
185 x 1

Worksets:

200 x 5 (singles)

Deadlift was much improved tonight. Just need to remember to set my vision point at the same spot on the wall for each rep. Press was brutally tough as usual but it's a lifetime personal record for me so I'll take it. I'm not really bouncing off my hips on my heavy sets. More so just pushing the hips forward, keeping them there and pressing. I'll work on it.

[Ringer3]

11/24/2013

Modified Greyskull LP
Day 3

Squat

Warmups:

45 x 2 x 5
95 x 5
135 x 3
175 x 2
195 x 1

Worksets:

205 x 3 x5

Bench Press

Warmups:

45 x 5
85 x 5
105 x 5
130 x 5
150 x 5


Worksets:

180 x 3 (followed by backoff set with 130)

Added an extra 2.5 pounds more than I was supposed to. I also did some bicep curls just for fun.

[Ringer3]

11/27/2013

Modified Greyskull LP
Day 4

Squat

Warmups:

45 x 2 x 5
95 x 5
135 x 3
175 x 2
195 x 1

Worksets:

210 x 3 x 5 (PR Tie!)

Bench Press

Warmups:

45 x 5
85 x 5
105 x 5
130 x 5
150 x 5

Worksets:

180 x 5


Chin Ups

4 (PR Tie!), 2, 1, 1, 1, 1.



Not a bad workout at all really. That last rep on bench press @ 180 x 5 was probably the biggest grind I've had since I started lifting weights again. My left elbow is starting to flare up again just a little bit so I might start taking Cissus again. I'm not sure if this pain is being caused by my squat grip or something specific in my bench press. I've got some figuring out to do...

Squats felt better today once I thought about getting a little bit "faster" at the bottom with my hips. I think I do better when I try to divide the squat into two seperate parts in my mind: 1) knees out and locked into position 2) down and up with the hips. I'm gonna check the video and as long as these were good and deep, I'm calling this a PR tie. I'll go for a true PR on Sunday.

Also tied a record with 4 consecutive chins today. I haven't chinned in quite a while, so that was a surprise.

All in all a good workout. Started taking creatine and could swear I feel more energy during workouts.

[Ringer3]

Press

Warmups:

45 x 5
70 x 5
87.5 x 5
105 x 5

Worksets:

120 x 4


Boooo! First missed rep in a long time, but I figured it would happen eventually. Time to get a little more srs about this diet thing.

[Ringer3]

Squat

Warmups:

45 x 2 x 5
95 x 5
135 x 3
175 x 2
205 x 1

Worksets:

215 x 3 x 5(PR!)



Deadlift

Warmups:

95 x 5
135 x 5
165 x 3
195 x 1


Worksets:

215 x 5 (singles)

Set a new squat PR today. It was pretty hard but I did get down with my bad self.

[Ringer3]

Squat

Warmups:

45 x 2 x 5
95 x 5
135 x 3
175 x 2
205 x 1

Worksets:

220 x 3 x 5(PR!)



Bench Press

Warmups:

45 x 2 x 5
85 x 5
115 x 3
135 x 2
155 x 1


Worksets:

162.5 x 2 x 5, 162.5 x 9 (AMRAP)