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EPICTETUS8540 training log
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.
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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
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11July 2019
Sq 3x5@230#
RDL 3x5@225#
Row 3x5@140#
PU @BW 3/4/3/3/5
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Originally Posted by
Epictetus8540
*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!
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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
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Love the user name! Good luck on your lifts!
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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
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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.
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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
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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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