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Thread: 57bergstrm an elderly beginner log

  1. #1761
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    • starting strength seminar august 2021
    • starting strength seminar october 2021
    • starting strength seminar december 2021
    So is this frequency the new you?

  2. #1762
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    Quote Originally Posted by 57bergstrm View Post
    Sounds like a good strategy, did you do 1x5 or some other variant on the work set?
    I kept it simple with 1x5 for the work set, 2x5 for the back-off sets. Deadlifts stayed at 1x5.

    Since we're intensity dependent now, I made sure that the 1x5's were intense and the back-off's weren't too far behind, stressful enough that I knew that I could do 3x5's of that weight if it were my work set, yet the work set of 1x5 was heavy enough that I knew that a 3x5 of that weight was unlikely.

    So, my example for squats at the end of 2020 had me at 245x5x3 in my LP. My snowboard focus started right after the New Year, so I switched to maintenance. My work sets followed a 1x5 LP, so my next work set was 250x5, with back-offs of 225x5x2. I would add 5lbs to each over the following weeks, getting to a 280x5/260x5x2 by mid-February (2/18/21). Over the next two weeks, conditions were great and I was in the mountains almost every day, which beat me up in its own way. So the next time I was under the bar was 3/4/21, which needed a reset to 250x5/225x5x2, from which I "LP'd" until 4/11/21 to 285x5/260x5x2. That's when the season started waning and I needed to adjust to the volume of a 3x/week lifting schedule for the summer, so a minor reset put me at 250x5x3, which I have been building on the last couple of weeks, with this past Monday (4/26) being a heavy day of 270x5x3.

    Looking back at past years (2020 notwithstanding), I was resuming my lifting in the spring with work sets around 155x5x3, so I'm already well ahead of that and can certainly feel it (in a great way). Even after Monday's 270x5x3, yesterday we put in 9.5 miles with over 2K of elevation on one of the local trails, just as we would do with a backcountry snowboard day, and today feels like a normal day. Today's an L day (in HLM programming) and tomorrow will be a great day leading a trail crew and beating up the young'uns.

    Hope that helps.
    Last edited by Bill Anders; 04-28-2021 at 03:42 PM. Reason: Fixed one repsXset transposition.

  3. #1763
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    Default 57bergstrm an elderly beginner log

    Quote Originally Posted by Fred J View Post
    So is this frequency the new you?
    Yes, having a lot of engagements over summer, goal is still once a week, but lowering the stress, no LP for a while. Two weeks pause is not optimal. Figuring out what programming will be the best. Bills suggestion seems to be a good starting point.
    Last edited by 57bergstrm; 04-28-2021 at 04:14 PM.

  4. #1764
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    Quote Originally Posted by 57bergstrm View Post
    Yes, having a lot of engagements over summer, goal is still once a week, but lowering the stress, no LP for a while. Two weeks pause is not optimal. Figuring out what programming will be the best. Bills suggestion seems to be a good starting point.

    Sulley and Rip both say one heavy set per week (5 or 3 or 1) to maintain intensity for us older guys. It sounds like you can back volume way down and do each lift once per week. I am sure you will come up with something you like and that works.

  5. #1765
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    Quote Originally Posted by Fred J View Post
    Sulley and Rip both say one heavy set per week (5 or 3 or 1) to maintain intensity for us older guys. It sounds like you can back volume way down and do each lift once per week. I am sure you will come up with something you like and that works.
    I think thats a good plan, more or less staying away from hitting PR,s but still push it in kind of medium mode.

  6. #1766
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    Thursday
    29/4-21
    DL
    120kgx3
    130x2
    Its been three weeks since last time.

  7. #1767
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    Quote Originally Posted by 57bergstrm View Post
    Thursday
    29/4-21
    DL
    120kgx3
    130x2
    Its been three weeks since last time.
    That's a very solid return to the lift after a three week break!

  8. #1768
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    Quote Originally Posted by Bill Anders View Post
    That's a very solid return to the lift after a three week break!
    Thanks Bill
    This is a new way of training, just maintaining. Never tried that before. So time will tell if it works.

  9. #1769
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    Sunday
    2/5-21
    Squat in kg
    90x3
    100x2
    110x1
    Same as last squat 10days ago.

  10. #1770
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    Default 57bergstrm an elderly beginner log

    starting strength coach development program
    Wednesday
    5/5-21
    Bench
    72,5kgx5x3
    Last edited by 57bergstrm; 05-05-2021 at 12:58 PM.

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