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Thread: 57bergstrm an elderly beginner log

  1. #21
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    Sep 2013
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    Default Heavy day 7 oct. -14

    • phoenix arizona seminar date
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    Tuesday

    Squat in kg:
    26 x 5 x 2
    46 x 5
    63 x 5
    73 x 5
    80 x 5
    87 x 4

    Lost track of number of reps on the last workset, its beginning to get heavy. My pr is 95kg.

    Bench
    20 x 5
    40 x 5
    52 x 5
    65 x 2
    72 x 2 + 3
    backoff 65 x 5 x 2
    Bench is really moving slow.

    DeadLift
    50 x 5
    70 x 3
    90 x 2
    110 x 1
    125 x 4
    no backoff, I do DL again on saturday this week. So this week got two heavy days and one light day.

  2. #22
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    Default

    9oct -14
    Light squat Day
    Today I made a top buy, a professional Olympic barbell from Eleiko, never used in plastic from a guy who won it competing in track and field. I didnt know it was Eleikos top notch until I got home with it and starting to unpack it. It was a bargain, still expensive but well under half the price for a new bar. So now my old 18,5kg barbell is history. What a grip it is on that bar!! Of course I live Sweden and an Eleiko Barbell is a must for me. Now Im aiming for a new bench and squat stand.

    HBSquat in kg
    20 x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    72 x 5

    Tried High bar squat for the first time, on heavy day I use my Top Squat device. I cant do LowBBQ beacause pain in the left anterier delt., probably due to an old ”frozen shoulder” problem.

    Press
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    41 x 3 + 2
    37 x 5 x 2

    Pclean
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    40 x 1
    42,5 x 3 x 5

    Feel ok, even though my push and pull stays more or less the same, I struggle on. The important thing for me is to not get hurt. Thats a lesson learned, To Never Give Up!!!

  3. #23
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    Default Heavy squat

    Sunday 12 oct -14
    Last day of this heavy week with two heavy days. Yesterday I went to see a supercross international motorcycle competition at the tele2 arena. Nice to sit inside and watch these crossdrivers. they also did those spectacular jumps upside down on the bikes. I think it was some US guys who won the show.
    Today I ordered a S2 Squat stand from Rouge. Together with my new eleiko bar my homegym is getting really awesome. The last thing I need for it to be perfect is a prowler.
    In Kg:
    Top squat:
    26 x 5 x 2
    46 x 5
    60 x 5
    70 x 5
    80 x 5
    87,5 x 5
    Feels heavy, Perhaps I should slow down the speed of progression a little.

    Bench
    20 x 5 x 2
    40 x 5
    50 x 3
    61,5 x 2
    Workset
    71,5 x 4 + 1 + 1
    backoff
    64 x 5 x 2
    No problem, just keep on struggling, Ill do a fiver next time.

    Deadlift
    50 x 5
    70 x 3
    90 x 2
    115 x 1
    Workset
    125 x 3 + 1
    Super heavy today, I was aiming for a fiver, but it was impossible. I got bad form nothing seemed to work. The last set of one was a killer, I never done a deadlift that slow before, it took ages to get the bar up. I may be a little tired, had some headache on and of for a couple of days.
    Last edited by 57bergstrm; 10-13-2014 at 12:16 PM.

  4. #24
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    Default Heavy day

    saturday 19oct -14

    Been resting for 6 days since last sunday due to a mild flu. Today Im testing my new Rouge S-2 Squat Rack

    Top Squat (in kg)
    26 x 5 x 2
    46 x 5
    60 x 5
    70 x 5
    80 x 5
    87,5 x 5
    Its ok, a little heavy, it should be.

    Benchpress
    20 x 5 x 2
    40 x 5
    50 x 3
    62,5 x 2
    71,5 x 4 + 2 + 2
    Backoff 65 x 5

    The bench is a problem. I did some extra rep for intensity.

    Powerclean
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    40 x 1
    44 x 3 x 3
    Its getting hard to rack it. Its ok, it gets better next time. It feel ok in the back where I had some problems before.

  5. #25
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    Default Heavy Squat Day

    23 okt -14

    Top squat in kg

    26 x 5 x 2
    46 x 5
    60 x 5
    70 x 5
    80 x 5
    90 x 5
    its ok with the squat, the Top squat divice is working, I have to think of pushing my elbows back and lift the handles up to a horizontal position. Then the bar gets lover on the back and the back also carries the bar in a better way.

    Benchpress
    20 x 5 x 2
    40 x 5
    50 x 3
    60 x 2
    71,5 x 5
    Backoff
    65 x 5 x 2

    Finally I did a fiver on 71,5 now its a triple on 72,5 next week.

    Pclean
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    40 x 3
    44 x 3
    Had to show my son 17 (years old) and his friend how to PC, took some time, but its fun. Hes been doing novice progression and starting over after three month pause ( hee did three mont this spring). Its awesome (and frustrating) to see those teeners just pass me by.

  6. #26
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    Sep 2013
    Location
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    Default Light Squat Day

    25 oct-14

    High Bar Squat (in kg)
    20 x 5 x 2
    40 x 5
    52,5 x 5
    62,5 x 5
    72,5 x 5
    I cant do low bar squat because of left shoulder pain, tried it for 1,5 year and did not go away. I drop my squat weight about 20% on light day. On heavy day I use Drapers Top Squat divice. The HB-Squat is definitly harder on the knees.

    Press
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    41 x 3 +2 + 2
    Backoff: 67 x 5
    My new bar is a 20 kg, the old one was only 18,5 kg. So I have to get used to lower the weight at the bar 1,5 kilo. Tried a depth-set this time. My press sucks!

    Deadlift
    Last time I DL was a bad one. I hope for a fiver this time.
    60 x 5
    80 x 4
    100 x 2
    115 x 1
    125 x 4 + 2
    Backoff: 112,5 x 3
    It didnt work out as a wanted it, my back just gave in and rounded at the last (4) rep so I got scared for my back and didnt make the last one. And then my neighbor suddenly just came in talking (after his evening beer) while I was doing the backoff, lost concentration and the last two reps.
    I was totaly wasted afterwards. Anyway it was a great saturday evening, my son was training with me and thats always a hit.
    We ate lots of meat and watched one of his favorite movies ”Bronson”, a brutaly sad story of a man who couldnt fit in. Its from this danish director who made ”Pusher” of wich I think there was a american remake.

  7. #27
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    Default

    Heavy Squat Day

    28 october 2014

    Top Squat in kg

    26 x 5 x 2
    46 x 5
    62,5 x 5
    72,5 x 5
    82,5 x 5
    92,5 x 3 + 2
    Good squat, getting closer to my PR 95 kg x 5

    Bench
    20 x 10
    42,5 x 5
    52,5 x 3
    62,5 x 2
    72,5 x 3
    Backoff: 65 x 5 x 2
    Great bench, this is my former PR.
    It was getting late and I didnt do my pulling exercise.

    I bought a prowler yesterday, I was putting it together during the training pauses. Im going to try it this saturday. Never done the prowler before. Its going to be interesting. Could use some advice from more experienced trainees.

  8. #28
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    Default

    2/11 -14
    Light Squat Day

    Used the Top squat device:
    In kg
    26 x 5 x 2
    46 x 5
    62,5 x 5
    72,5 x 5
    82,5 x 5
    Felt really heavy, not a good day, for workout.

    Press
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    27,5 x 1
    41 x 4 + 3 + 3
    I did a four thats ok.

    Deadlift
    60 x 5
    80 x 3
    100 x 2
    115 x 1
    125 x missed, tried three times, couldnt move the bar, felt like shit.
    Did a 110 x 5

    Somethings wrong, I think its my back/brain that refused me to lift the weight.
    Strange feeling.

    Tried the prowler for the first time
    4 x 20 sec. Fellt like I was dead after that. It really hit me hard.
    Need more of the prowler I think.

    Also did a assistant Rack pull at 130kg with straps, the day after, so next time my back may be in better shape for the deadlift. Never done rack pulls before it felt ok.

  9. #29
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    Default

    4/11
    Heavy day in kg
    Squat
    26 x 5 x 2
    46 x 5
    62,5 x 5
    72,5 x 5
    82,5 x 5
    92,5 x 5
    Next time I hope to hit my old PR 95 kg, it feels great, I think its almost 10 month since I did that the first time. The top squat device helps me to squat without pain in my left front shoulder. Its good to be free from pain during lifts, cause its easier to concentrate on form.


    Bench
    20 x 5 x 2
    40 x 5
    52,5 x 3
    62,5 x 2
    72,5 x 3 + 2
    backoff: 65,5 x 5 x 2
    Im a slow gainer at the bench & press, so I just dig in there and keep doing it.

    PC
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    40 x 2
    44 x 3 x 5
    This is also a slow gainer for me but thats what to expect when your a geezer over 60. It feels like Im stronger and that the muscles in my back are tolerating the explosiveness in much better way now then a year ago.
    I also did some calculating and its only 62 lbs from the goal of 800 on all four lifts, S,B,DL & P, thats 38 kilo left. How are you doing Carson?
    Last edited by 57bergstrm; 11-08-2014 at 07:50 AM.

  10. #30
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    Location
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    Default

    starting strength nutrition camp
    8/11 -14
    Heavy day in kg
    Squat
    26 x 5 x 2
    46 x 5
    66 x 5
    76 x 5
    85 x 5
    95 x 3
    Felt strong today, probably due to four days rest.

    Press
    20 x 5 x 2
    25 x 5
    30 x 3
    35 x 2
    41 x 3
    42,5 x 1
    41 x 3 x 2
    Backoff: 37 x 5 x 2
    My press is weak, I did some tricks today tried a one rep on a higher weight. Just to test it. And then went back to my workweight and did 2 more set of 3. and then two backoff with fives after that. I think I have to push myself a little harder on the press.

    Deadlift
    60 x 5 x 2
    80 x 5
    100 x 3
    115 x 3
    125 x 3
    backoff: 112,5 x 5

    Felt stronger in my low back then last time I tried 125 and couldnt move it.

    Prowler outside
    6 x 40 kg x 20sek

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