Beam me a broad - Captain Kirk's Log

[Farback]

My SS Log

[Farback]

I guess I'd better start filling this thing in.

I'm a 58 year old male, 5'8", 180 pounds in good shape. I've been lifting off and on since high school, never seriously.
I had an unexpected, zero warning heart attack in February 2014. I'd been eating clean for years, running 5K's, working out, active firefighting right up to the day it happened. Genetics.
Anyway, after my first time under medical care, I got stented and turned loose. I am taking my survival seriously, so I work out an hour a day as both the Canadian and American Heart Associations recommend.
I don't have any of the usual shitty lifestyle habits to change to address heart disease, I only have stress and exercise to decrease/increase. As of December 2014 I stepped down as Fire Chief so I now have only one full time job.
I'm at a university gym or the fire hall gym pretty much every day. I decided in September if I have to put in all this time, it might as well result in something so I started powerlifting in September of 2014. I'm nearing the end of my novice LP stage, and intend to use the heavy/light rotation as described for older lifters in the Programming book to move on. I have a couple weeks left on LP then will switch to a geezer intermediate plan after I get back from vacation at the end on January.

Present as of 9JAN15

Squats 210 3x5
Press 90 3x5
Bench 145 3x5
Deadlift 275 1x5
DB BOR 90 3x5 (I recently substituted DB BOR's for cleans. Age.

I intend to use the heavy/light Starr method from the geezer chapter of the programming book (I have both the Basic and Program books)

When (if) I reach my targets of 225/125/185/315/100 for the lifts above I'll switch to maintenance mode. I don't intend to compete, and don't want to get much heavier the I am now. Just want to get and stay strong.

[teebob21]

Welcome aboard, Captain!
BOR - Bentover row. Sheesh that took me a long time to figure out.

[Farback]

By the way, my name is Kirk and I have been a Captain in the fire department. Therefore the log name.

My company name is Farback Carpentry & Automation. That's where the username comes from. I had to incorporate when I was working as a consultant. I used the name my son and I used to use for our lawn furniture projects, Farback. Our motto was 'The farther back you stand, the better it looks'

[carson]

Given the title I thought you were looking for a woman. "broad"? Anyway, you have made a good start. Keep up the good work.

[Farback]

Given the title I thought you were looking for a woman. "broad"? Anyway, you have made a good start. Keep up the good work.

Yeah, it's an old joke.

[kpalmquist]

As I recall, the captain was a bit of a horndog.

Welcome aboard. I'm also 58 and have been contemplating the same geezer template. It looks pretty decent.

[Farback]

Squats 215/5/3 these felt pretty good, so...
Squats 225/5/3

Shoulder pain on press warmups so did bench DB in place
DB bench 50's/5/3
DB BOR 95/5/3

[Farback]

Squats 225/5/3
Bench 150/4/3
Deadlift 275/5/1

[Farback]

Squats 225/5/3
Press 75/5/3 - shoulders sore, this is a drop back from 85. Not happy.
DB BOR 95/5/3

Hyperextension 45/5/3