58 Year Old Male Training Log

[William MG]

Oct 22 2021

Bench Press:
225lbs last warm up - 235 - 245 - 250 - 250 - 255*

Lat Pull Down:
145lbs - 3s x 10r


Note these are assisted using a level 1 Slingshot. See Oct 15 2021 (page 4) for details on purpose of SS.

[William MG]

Oct 26 2021

Missed yesterday so combined yesterday's program into today.

Squat:
180lbs - 3s x 5r

Bench Press:
180lbs - 3s x 5r + 225single + 230single**

Press:
120lbs - 3s x 5r

Rack Pull:
290lbs 1s x 3r

** I wasn't programmed for any singles today but I wanted to see how my heavy bench was without the Slingshot. 230 was hard.
Some comments on the Slingshot. It is a great help with my shoulders. Mark Bell says in his YouTube video it is not a cheat, and my coach says it is not a cheat as long as I tell people I am using it. That is all good, but the rebound off the chest - even with the Level 1 that I have, is so great, that adding more weight to the bench is no problem at all. But I noticed today that getting the bar off my chest without it, is bloody hard. Mind you I had just done 3s x 5r at 180, so that took gas out of the tank. I will continue to use the Slingshot, but have mentioned to my coach that at some point we need to get back to doing benches without the device so I have a true indication of my strength. If I can figure out a way to add some links to this thread I will post a comparison video of my non assisted heavy bench compared to my heaviest assisted bench (255). 255 literally flies off my chest in comparison.

[William MG]

Hopefully this link will work.

In this short video is a comparison of my heaviest non assisted bench of 230lbs (Oct 8) compared to my heaviest assisted bench of 255lbs (Oct 22).

Note that each shown is the last rep of 4 singles. Actually the 255 was a 5th rep. On Oct 22 I was only programmed to a max of 250 (4 singles) but felt so good that I had to try 255. Quit a difference when you look at how much easier the last rep went up with the assist. And frankly I think I could have done a 6th rep at 260lbs.

Slingshot comparison - YouTube

[William MG]

Nov 1 2021

Not well last week, still feel like I am recovering. Very weak today.

Box Squat:
180lbs - 3s x 5r

Rack Pull:
275lbs - 1s x 3r
Programmed at 290, stopped at 275.

[William MG]

Nov 2 2021

Bodyweight: 242lbs. Down 1lbs from 243 on Sep 30.

Bench Press: unassisted
180lbs - 3s x 5r

Press:
120lbs - 3s x 5r

[William MG]

Nov 4 2021

Squat:
185lbs - 3s x 5r

Rack Pull:
240lbs - 1s x 3r

[William MG]

Nov 5 2021

Bench: **
205lbs last warm up - 235 - 245 - 250 - 255

Press
135lbs x 3r - 135 x 3r - 130 x 3r - 130 x 3r - 132.5 x 3r
Note started losing form bad in 2cnd set.

**Slingshot assisted.

I am making the Press a regular part of my workout again. I had moved to a Latpull down several months ago in an effort to deal with what my coach felt was tendonitis. And while I was able to add weight over time I hit a wall and started going backwards due to a tearing feeling that was extending up the center of my right bicep. We tried various grips and different length bars but even at the reduced weight the issue has subsided to where it feels like there is a knot in my lower right bicep.

So I will just see what happens with my shoulders now that the press will be a regular part of the routine again and the Latpull down is removed.

[William MG]

Nov 8 2021

Bench:
185lbs - 3s x 5r

Press:
145lbs - 5 singles

Squat:
190lbs - 3s x 5r

[William MG]

Nov 10 2021

Bench:
185lbs - 3s x 5r

Press:
130lbs - 5s x 3r

Squat:
190lbs - 3s x 3r
Hamstring continue to cause problems in right leg. Had wanted to go for 5 sets but wasn't going to push it.

[William MG]

Nov 12 2021

Bad shoulder day, may have over done bench and press volume this week. It was supposed to be a heavy bench day, but I started getting a sharp pain in the back of my upper left shoulder. I backed off. Next week is another week.

Bench
205lbs - last warm up - 225 single - 185 3s x 3r

Press
115lbs - 3s x 3r

Rack Pull**
225lbs - 1s x 3r

** 3 holes up from floor - about mid shin height