58 Year Old Male Training Log 58 Year Old Male Training Log - Page 4

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Thread: 58 Year Old Male Training Log

  1. #31
    Join Date
    Feb 2021
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    • starting strength seminar december 2021
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    Oct 8 2021

    Bench:
    205lbs - last warm up - 220 - 230 - 230 - 230

    Lat Pull Down:
    140lbs 3xs x 10r
    Still have knot at base of right bicep, taking it easy on these for a while.

  2. #32
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    Feb 2021
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    Oct 11 2021

    Box Squat:
    160lbs - 3s x 5r

    Rack Pull:
    280lbs - 3 singles
    Lowered pins so plates are almost touching floor. Really felt the stretch in hamstrings.

  3. #33
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    Feb 2021
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    Oct 12 2021

    Bench:
    170lbs - 3s x 5r

    Press:
    110lbs - 3s x 5r

  4. #34
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    Feb 2021
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    Oct 14 2021

    Box Squat:
    165lbs - 3s x 5r

    Deadlift
    230lbs - 1s x 3r
    Last edited by William MG; 10-14-2021 at 08:08 AM. Reason: Corrected DL weight from 220 to 230

  5. #35
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    Feb 2021
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    Oct 15 2021

    Bench Press:
    225lbs last warm up - 235 - 240 - 245 - 245**

    Lat Pull Down:
    140lbs - 3s x 10r

    ** These are assisted numbers if you are comparing to last Friday's numbers. My coach asked me to try a Mark Bell Slingshot to take pressure off my shoulders and keep good form with my elbows.

    I have a level 1, which from what I see from Mark on YouTube should provide a 5% assist. So taking the assistance into account today's numbers should represent an increase from last Friday of about 1%.

    In terms of shoulders, right now they feel ok, maybe a bit better than on a normal heavy day, but it is normally the next day that I really feel it. If there is significant soreness or stiffness on Saturday I will add a comment in Monday's (18th) update.

  6. #36
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    Feb 2021
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    Oct 18 2021

    Box Squat:
    170lbs - 3s x 5r

    Rack Pull:
    285lbs 1s x 3r

  7. #37
    Join Date
    Jun 2021
    Location
    San Diego
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    85

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    Hi Bill, thank you for your response on rest times. It's definitely a good idea to be fluid with the times to make reps, I'm just concerned I'll start running out of time. I'm already getting up at 4:30am to lift and would hate to push it back more, lol! You mentioned injuries in your post. Lifting injuries or outside of lifting?

  8. #38
    Join Date
    Feb 2021
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    92

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    Quote Originally Posted by rkjohns1 View Post
    Hi Bill, thank you for your response on rest times. It's definitely a good idea to be fluid with the times to make reps, I'm just concerned I'll start running out of time. I'm already getting up at 4:30am to lift and would hate to push it back more, lol! You mentioned injuries in your post. Lifting injuries or outside of lifting?
    Hi Ryan

    You bring up a good point – 430am. For some background, I have a home gym type setup and its important to acknowledge that the transit time to and from a gym – not to mention waiting for equipment – is a major issue. Not sure if this is what you face but thought I should bring it up so you have context.

    I moved to a 4 day split not that long ago and I love it. On each day I only have 2 exercises. On the light days, like tomorrow I will do bench press and press. Because the weight is low I won’t take much time to go through them. And because the weight is low I won’t waste much time on warm up. Again, this is due to low weight. I should also mention that my coach only has me doing 3 sets of 5 on the light days. That’s really not much volume.

    On heavy days like this coming Friday, I am down to 4 singles at almost breaking point (sometimes I do fail on reps) on Bench and then some Lat Pull Downs. The Lat is an accessory added to try and fix some tendonitis issues. I will do 3 sets of 10 at enough weight to get them done and be tired but it doesn’t take long to do them because it’s a volume exercise. But getting back to Bench, on these days I need the extra time. I just can’t move through these quickly so I will take up to 8 minutes if I need it. So because of the setup of the routines, I can be done within an hour 10 at the most.

    Regarding injuries, nothing prior other than arthritis. The injuries have come from stressing an old and out of shape body!

    Bill

  9. #39
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    Feb 2021
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    92

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    Oct 19 2021

    Bench:
    175lbs - 3s x 5r

    Press:
    115lbs - 3s x 5r

  10. #40
    Join Date
    Feb 2021
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    92

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    starting strength coach development program
    Oct 21 2021

    Box Squat:
    175lbs - 3s x 5r

    Rack Pull:
    235lbs - 1s x 3r

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