Lifting toward 60 Lifting toward 60

starting strength gym
Page 1 of 26 12311 ... LastLast
Results 1 to 10 of 254

Thread: Lifting toward 60

  1. #1
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default Lifting toward 60

    • wichita falls texas june seminar date
    • woodmere new york july seminar date
    • las vegas nevada august seminar
    Brief background before the log begins: I am a 59 year old man, 5"10", 200 lbs. I lifted some 30 years ago but never with any regularity. I managed a 155 1 rep max bench press at age 29. In February I decided it was time to get stronger and in better shape. I wanted to also get my Type 2 diabetes under control and get off my BP meds. I based my weigh training on John Patrick O'Shea's Scientific Principles and Methods of Strength Fitness. I substantially increased my overall activity levels. I am not displeased with my results (A1c < 5.5%, no BP meds, weight down 30+ pounds, body fat percentage down to 28 from 35.)

    http://www.mynetdiary.com/webDisplay...UserId=5546611

    Despite my efforts I was not making as much progress as I would like in getting stronger. After lots of research, reading Starting Strength, Practical Programming for Strength Training and watching the Starting Strength video I have embarked on SS as of Sunday. The rest of my posts will be SS logs.

    My previous workout was Bench Press, Power Clean, Inclined Press, Cable rows, Machine assisted Dips, Lat Pulldown, Abs, Squats. Monday was a heavy day, Wednesday light, and Friday Medium. My last heavy day on bench press was 90 lbs x 6, 110 lbs x 6, 125 lbs x 6, 135 lbs x 4, 145 lbs x 3, 155 lbs x 1. I wasn't trying to increase my squats and the power clean was increasing very slowly.

    Yesterday began a new day.

  2. #2
    Join Date
    Jul 2014
    Location
    U.S.
    Posts
    399

    Default

    Awesome. Crush it!

  3. #3
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default

    After warming up with a rowing machine I began. I started each lift with an empty bar and warmed up to about 80% of my working weight. My first day work sets:

    Squat: 150 lbs x 5 rep x 3
    Press: 75 lbs x 5 rep x 3
    Deadlift: 155 lbs x 5 rep x 3

  4. #4
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default

    Week 1 Day 2

    Squat 150 lb x 5 x 3
    Bench 135 lb x 5 x 3
    Power Clean 95 lb x 5 x 3

    I don't have the strength to do pull-ups unassisted so I use the weight assisted pull-up/dip machine to offset some of my body weight. Today I did 3 sets of 5 with 60 lbs of assistance.

    I can definitely feel the results of shifting the bar lower and going deeper in my squats. I am struggling with form on the power clean. Getting my elbows up is a challenge. I am using the war ups to work on form on all my lifts.

  5. #5
    Join Date
    Oct 2014
    Location
    Northen Virginia
    Posts
    333

    Default

    Great job, keep it up.

  6. #6
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default

    I was under the assumption that since I had been lifting three days a week before that I could do the same with SS. After the first two days I think that a lift 1, rest 2 recommended for older lifters is a better pattern for me. Forty-eight hours isn't sufficient recovery time. There is sometime during everyday I can get to the gym. Day three will be Friday instead of tomorrow.

  7. #7
    Join Date
    Jan 2014
    Location
    The Refinery State
    Posts
    2,307

    Default

    Welcome to forum - you've come to the right place!

    I concur that past 30, recovery (among other things) just takes more time. I find esp. squatting profits from 3-5 days rest in my case (or going light and heavy once a week), and after initial progress deadlifting on a weekly basis is plenty. Pressing and bench pressing though benefit from more frequent stimulus. Ultimately you'll quickly develop a feel for what works for you - everyone responds differently.

    B. Shaw said youth is wasted on the young. Oh well. So true.

  8. #8
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default

    Two days of rest definitely helped. Day 3 Log

    Warmup - Rowing for 5 minutes

    Squats:

    Warmup: 45 lbs x 5 x 2, 95 lbs x 5 x 1, 115 lbs x 3 x 1, 135 lbs x 1 x 1
    Work set: 160 lbs x 5 x 3

    Press:

    Warmup: 45 lbs x 5 x 1, 50 lbs x 5 x 1, 55 lbs x 2 x 1, 60 lbs x 2 x 1
    Work set: 80 lbs x 5 x 3

    Deadlift:

    Warmup: 95 lbs x 5 x 1, 135 lbs, x 2 x 1
    Work set : 175 lbs x 5 x 1

  9. #9
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default

    For what it's worth here is my progress with my previous workout:

    https://drive.google.com/file/d/0B-o...ew?usp=sharing

  10. #10
    Join Date
    Oct 2014
    Location
    Arkansas
    Posts
    735

    Default

    starting strength coach development program
    The previous link did work like I thought.



    I'm pushing Monday's scheduled workout to Tuesday. I'm leaving town Wednesday and hope to find a gym close to the hotel where I can workout Saturday afternoon. If not it will be Monday before I can work out.
    Last edited by David Clark; 11-01-2014 at 12:54 PM. Reason: add picture

Page 1 of 26 12311 ... LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •