Iceberg's SS Training Log

[Bill Quick]

A couple of folks have suggested I start a log here, but I'm a bit of a procrastinator. Anyway, here goes.

I'll be 68 in a bit over two weeks - on May 30th. I weigh 200 lbs., and I'm 5"10"

I've done strength training off and on for many years, but almost all on a machine, and mostly machine benches and lat pull-downs, with an occasion venture into a curling bar and free weights.

Before SS, I'd never done a squat or deadlift in my life. I have a couple of herniated disks, and they scared me. My left knee can also be problematic, although riding a bicycle, which I took up as a regular exercise effort about 15 years ago, helped with the injuries somewhat

I started SS on February 18, about 3 months ago. I decided to do just the basics - deadlifts, squats, and both presses. No power cleans. (Did I mention I'm almost 68?)

My first numbers (and I didn't keep track the first couple of weeks or so, so I may be a bit hazy) were:

DL: 60 lb.
SQ: 70
BP: 100
P: 60

My most recent worksets (this week) have been:

DL 1X5X210
SQ: 3X5X185
BP: 5X3X135
P: 5X3X85

I've neither gained nor lost weight, but I think my waist is slimmer - at least I'm buckling my lifting belt at the five hole instead of the first hole, which is where I started.

My goals:

DL: 1X5X260
SQ: 3X5X220
BP: 5X3X170
P: 5X3X100

After that...we'll see.

My program:

Workouts with SQ and DL on Mon, Fri, and the following Wednesday - 3 every two weeks.

Workout with BP or P three times a week, Sun, Tues, Thurs, alternating one with the other.

Can't think of anything else. I'll try to post once a week on this log.

[DavidCC]

I'm about six years behind you. Looking forward to following your log.

[carson]

Welcome. I will enjoy following your progress.

[Browndog]

Go get 'em

[dgc]

Good job icebergwtq,if a bogeyman come and grab you before I complete the 11 week program I’m on now I might join ya in posting a log.

[Bill Quick]

Because I'm still trying to increase my grip strength for the deadlift, I've added a new exercise to my regimen, rack pulls with Fat Gripz. I plan on doing them a couple of times a week, arranged so there's a two day rest period between them and my deadlift days.

So, today:

FatGripz rack pulls: 5x3x115

[Bill Quick]

Vital stats:

200 lbs.
5'10"
68 years old.

I may be starting to approach my immediate limits on some exercises since starting the program 13 weeks ago. I had to drop my deadlift increases from ten to five pounds a few weeks ago (although I'm still doing deadlifts every workout), and my squats have been at five pound increases for at least two months. And I'm either failing, or close to it, on both presses. While I've been setting new set PRs almost every workout, I think that's about to come to a screeching halt.

Anyway, the numbers for this week:

Squat: 3x5x190
DL: 1x5x215
BP: 5x3x140 (the last set was very shaky)
Press: 1x3x95, 1x2x95, 1x1x95. PRs, but not even close to a full program of 5x3 on this one.

I would normally lift today, but I'm taking a few days off, and will resume the normal program on Sunday. Hopefully the extra recovery will make a difference. If not, I'm going to have to start looking at my programming.

[Bill Quick]

Well, I figured it's about time I got this thing caught up.

A little less than a month ago I switched away from basic SS and moved to a Starr 5x5 approach, using one of the bazillion madcow Excel spreadsheets on the web.

Entering my 5RM numbers provided for a reset of about 7.5%, but I may have needed one anyway. I'm now doing the three workouts every two weeks - Mon, Fri, Wed.

5/23/14:

Squat: 1x5x88
1x5x110
1x5x132
1x5x154
1x5x176

Bench: 1x5x65
1x5x81
1x5x97
1x5x114
1x5x130

5/26/14:

Squat: 1x5x88
1x5x110
1x5x132
1x5x154


Press: 1x5x55
1x5x66
1x5x77
1x5x88
1x5x66

Deadlift: 1x5x199
1x5x149

5/30/14:

Squat: 1x5x88
1x5x110
1x5x132
1x5x154
1x3x181

Bench: 1x5x65
1x5x81
1x5x97
1x5x114
1x3x133
1x5x97


6/4/14:

Squat: 1x5x90
1x5x113
1x5x135
1x5x158
1x5x181

Bench: 1x5x67
1x5x83
1x5x100
1x5x116
1x5x133

6/9/14:

Squat: 1x5x90
1x5x113
1x5x135
1x5x158


Press: 1x5x56
1x5x68
1x5x79
1x5x90
1x5x68

Deadlift: 1x5x204
1x5x153

6/13/14:

Squat: 1x5x90
1x5x113
1x5x135
1x5x158
1x3x185

Bench: 1x5x67
1x5x83
1x5x100
1x5x116
1x3x136
1x5x100

I should be hitting new 5RMs in another couple weeks, if nothing goes wrong. Then I'll see how long I can keep it up.

Vitals: age: 68 weight: 200 height: 5'10"

[Bill Quick]

Actually, I'm trying to decide if I'm getting ATG enough on my squats. What do you think?

http://youtu.be/YQf-0fOXRGQ

[carson]

I'll be 68 in a few months. Your squat is still not below parallel but it's only 5-6 inches shy. Keep at it. You'll get there soon. This looks like you're doing a high bar squat. At least you can get it on your back. I'm not flexible enough. You seem to come up with your knees rather than your hips. Work on pushing up with your hips. You may also be leaning forward a bit too much. If you are able to get the bar a bit lower on your back that may correct the problem. In any event we old timers must stick together. Good work.