Lifting toward 60

[carson]

At your young age I think you can expect a good deal more progress. It's impossible to say how far you can go on Linear Progression but it should be considerable and last several weeks. Then the hard work begins. These first few months can be a great deal of fun. In fact, it's still a great deal of fun even after 21 months and even after completing LP. Keep up the good work.

[David Clark]

I figure I'll make a lot more progress on the press and deadlift since I had not been doing them. I bought sone 2" washers so I can increase less than 5 pounds if necessary.

[David Clark]

Tuesday's workout

Warmup: Rowing x 5 minutes

Squats:

45 lbs x 5 x 2
85 lbs x 5 x 1
115 lbs x 3 x 1
145 lbs x 2 x 1
155 lbs x 1 x 1
162.5 lbs x 5 x 3

Bench Press:

45 lbs x 5 x 2
75 lbs x 5 x 1
95 lbs x 3 x 1
115 lbs x 2 x 1
135 lbs x 1 x 1
140 lbs x 5 x 3

Power Clean
45 lbs x 5 x 2
65 lbs x 5 x 1
75 lbs x 3 x 1
85 lbs x 2 x 1
95 lbs x 1 x 1
100 lbs x 3 x 5

Notes: Increasing squats by 2.5 lbs was the right call. Previously I struggled on the last rep of the last set to keep my right knee from breaking inward. I didn't have that problem today. The five pound increase on the bench worked. The last rep on each set was a struggle. I may drop that increase to 2.5 pounds. The five pound increase on the power clean was fine. I should be able to keep increasing by 5 lbs for a few more workouts.

[David Clark]

Monday's Workout

Warmup: Rowing 4 minutes

Squats

Warmup
45 x 5 x 2
85 x 5 x 1
115 x 5 x 1
145 x 2 x 1
155 x 1 x 1
Work sets 165 x 5 x 3

Press

Warmup
45 x 5 x 2
55 x 5 x 1
65 x 3 x 1
75 x 1 x 1
Work sets 85 x 5 x 3

Deadlift

Warmup
45 x 5 x 2
85 x 5 x 1
125 x 3 x 1
155 x 1 x 1
Work sets 185 x 5 x 1

Traveling resulted in a fairly long recovery period. No problem with any of the increases.

[David Clark]

Apparently I lost my mind momentarily this morning and thought I was going to increase my bench press by 5 pounds after 10 days. After one set sanity was restored and I dropped down to my planned poundage. It's probably time to go up by 2.5 pounds on the bench press.

Warmup: Rowing 5 minutes

Squats

Warmup
45 lbs x 5 x 2
85 lbs x 5 x 1
115 lbs x 5 x 1
145 lbs x 2 x 1
155 lbs x 1 x 1
Work sets
167.5 lbs x 5 x 3

Bench press:

45 lbs x 5 x 2
75 lbs x 5 x 1
95 lbs x 3 x 1
115 lbs x 2 x 1
135 lbs x 1 x 1
Work sets
145 lbs x 5 x 1
140 lbs x 5 x 2

Power Clean
45 lbs x 5 x 2
65 lbs x 5 x 1
75 lbs x 3 x 1
85 lbs x 2 x 1
95 lbs x 1 x 1
Work sets
105 lbs x 3 x 5

Weight-assisted chin ups

50 lbs x 3 x 5

If I could magically wake up tomorrow with the same lean body mass and less than 10% body fat I could do chin-ups.
The warm up app is wonderful. It's nice not having to calculate the appropriate weights for warm ups.
I am really struggling with form on both squats and the power clean. I don't know if I have disproportionately long forearms but I struggle getting my elbows up with both exercises.

[David Clark]

Monday's Workout

Warmup: Rowing 5 minutes

Squats:
Warmup
45 lbs x 5 x 2
85 lbs x 5 x 1
115 lbs x 3 x 1
135 lbs x 2 x 1
155 lbs x 1 x 1
Work sets
170 lbs x 5 x 3

Press:
Warmup
45 lbs x 5 x 2
65 lbs x 5 x 1
75 lbs x 3 x 1
85 lbs x 1 x 1
Work sets
90 lbs x 5 x 3

Deadlift:
Warmup
95 lbs x 5 x 2
135 lbs x 5 x1
165 lbs x 3 x 1
185 lbs x 1 x 1
Work set
195 lbs x 5 x 1

[David Clark]

Today's workout did not go very well. I hit my reps on everything but the bench and it was a struggle. Maybe I wasn't rested. I have all next week off so maybe I can gauge better. I hope to video my workouts so I can get some feedback on form.

Warmup: Rowing 5 minutes

Squats

Warmup
45 lbs x 5 x 2
85 lbs x 5 x 1
115 lbs x 5 x 1
145 lbs x 2 x 1
155 lbs x 1 x 1

Work sets
172.5 lbs x 5 x 3

Bench press:

45 lbs x 5 x 2
75 lbs x 5 x 1
95 lbs x 3 x 1
115 lbs x 2 x 1
135 lbs x 1 x 1

Work sets
142.5 lbs x 4 x 1
140 lbs x 4 x 2

Power Clean

45 lbs x 5 x 2
65 lbs x 5 x 1
85 lbs x 3 x 1
95 lbs x 2 x 1
105 lbs x 1 x 1

Work sets
110 lbs x 3 x 5

[David Clark]

My assumption is that I didn't sleep well last night. I have been sleepy all day.

[hondotbt]

Keep up the good work.

[David Clark]

Monday's Workout

I was disappointed in my squats. I wasn't able to do the planned sets. It may be because I was really focused on depth. I think I will reset the next workout and make sure my form is solid.

Warmup Rowing x 5 minutes

Squats

Warmup:
45 lbs x 5 x 2
85 lbs x 5 x 1
115 lbs x 3 x 1
135 lbs x 2 x 1
155 lbs x 1 x 1

Work sets:
175 lbs x 5 x 1
175 lbs x 4 x 1
172.5 lbs x 4 x 1

Press

Warmup:
45 lbs x 5 x 2
65 lbs x 5 x 1
75 lbs x 3 x 1
85 lbs x 2 x 1

Work sets:
95 lbs x 5 x 3 This 5 pound increase was tough. I just got a set of fractional plates so I will drop my increase to 2.5 lbs.

Deadlift

Warmup:
95 lbs x 5 x 2
135 lbs x 5 x 1
165 lbs x 3 x 1
185 lbs x 1 x 1

Work sets:
200 lbs x 5 x 1 I only increased by 5 pounds for this workout. It was the right call.