EPICTETUS8540 training log EPICTETUS8540 training log

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Thread: EPICTETUS8540 training log

  1. #1
    Join Date
    Jun 2019
    Posts
    22

    Default EPICTETUS8540 training log

    • texas seminar date
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    Physical:
    Age: 53
    Height:5' 10'
    Weight: 199lb
    *terrible shoulder mobility; not due to injury, just decades of keyboard use
    *poor ankle mobility

    Experience:
    No previous barbell training.
    Very little previous weight training.
    Primary physical activities include Gracie Jiujitsu, hiking/backpacking, some snowboarding and DDP Yoga.

    Training history:
    Started Stronglifts 5x5 on April 8, 2019 (still using the app for now)
    Modified to Starting Strength Jun 21, 2019 (3x5, PC replaced Row, implemented smaller weight jumps)
    Modified to 4 day split on July 8th, 2019

    Screenshot_2019-07-10-08-40-14.jpg

    4 day SPLIT:

    M = SQ, (i)DL, PU
    Tu = (i)OHP, (v)BP, DB Inc Press
    W = off
    Th = SQ, (v)DL, Row
    F = (i)BP, (v)OHP, DB Inc Press


    Monday, July 8th
    Squat 3x5 @227.5
    DL 1x5 @275lb
    Weighted Pullups 3x5 attempted (failed to 5/3/3) with +5lbs

    Tuesday, July 9th
    OHP 3x5 @110lb attempted (failed to 4/4/4)
    Supplemental BP 5x5 @130lb
    Inc DB Press 5x10 @40lb


    NOTES:
    2nd failure on OHP. I am certain that I am not getting proper shoulder rotation, and "not getting my head through". Working on it.
    1st attempt at weighted pullups. Previously 3x5 at BW was successful. Using neutral grip.
    Shift to 4 day split prompted by length of workout, and time constraints. Not sure how I will adapt. Will give it a try for several weeks and make an adjustment if necessary.
    Supplemental press work added to increase volume where I am struggling. Also will have to see if this is successful or not.

  2. #2
    Join Date
    Nov 2014
    Location
    New Jersey
    Posts
    3,873

    Default

    welcome! take it nice and easy, at our age (i'm a couple years older) you need the days off between workouts.

    and don't sweat the misses on the OHP, I refer to it as Satan's Own Lift lol

  3. #3
    Join Date
    Jun 2019
    Posts
    22

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    11July 2019

    Sq 3x5@230#
    RDL 3x5@225#
    Row 3x5@140#
    PU @BW 3/4/3/3/5

  4. #4
    Join Date
    May 2015
    Location
    Chicagoland
    Posts
    318

    Default

    Quote Originally Posted by Epictetus8540 View Post
    *poor ankle mobility
    Perhaps, but if you're doing the lifts per the SS template/form, that's not really an issue.

    Have you heard of TUBOW? Look it up on the site here. The basic takeaway, though, is that your knees shouldn't be coming farther forward than your toes when you squat. I'd wager you have at least that much mobility.

    Welcome to the boards, and best of luck to you!

  5. #5
    Join Date
    Jun 2019
    Posts
    22

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    Thank you, Sean. I just recently learned about TUBOW, and there is a board next to the squat rack in my gym. Presumably for heel support, but I will try the TUBOW method with it on Monday.


    12July2019
    BP(i) 3x5@157.5#
    OHP(v) 5x5@90#
    Pushups @BW 11/13/10/10/13

  6. #6
    Join Date
    Jul 2017
    Location
    Utah, United States
    Posts
    8

    Default

    Love the user name! Good luck on your lifts!

  7. #7
    Join Date
    Jun 2019
    Posts
    22

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    15 Jul 2019
    SQ 3x5@232.5#
    DL 1x5@295#
    Pullups @BW 3/4/3/3/5

    Note:
    Pronated grip failed on DL, so today I switched to mixed grip for the first time

  8. #8
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,759

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    If you can be as "stoic" when you succeed as when you fail you should have little problem with the program. I'm not as stoic as I should be. I can do a hook grip up to 315 but after that I must do a mixed grip. You seem to be doing well. Keep it up. Check in with a SS coach from time to time. He/she will help you keep on track.

  9. #9
    Join Date
    Jun 2019
    Posts
    22

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    16 Jul 2019
    OHP(i) 3x5@110#
    BP(v) 5x5@135#
    Inc BP (v) 5x5@115#
    Pushups @BW 12/14/11/11/14

  10. #10
    Join Date
    Jun 2019
    Posts
    22

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    starting strength coach development program
    17 Jul 2019
    SQ(v) 5x5@195#
    Pullups @BW 4/5/4/4/6

    Note:
    Was supposed to be a day off, but I really felt like doing something.
    If this becomes a habit, I might swap Thur/Friday Upper/Lower permanently, so that Wed SQ(v) doesn't interfere with my second SQ(i) of the week.
    Last edited by Epictetus8540; 07-19-2019 at 12:39 PM.

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