58 Year Old Male Training Log

[William MG]

Jan 17 2022

Squat - SSB:
218lbs - 3s x 5r

As planned, will do the SSB for the week. Legs feel a bit sore from the extra work on Saturday so want them to take a break for the week. 218 is just a small increase over last Monday.

Deadlift/RP:
No, may do on Thursday depending on how legs feel. Just feeling good that they are on the mend and able to take more weight.

[William MG]

Jan 18 2022

Press - Heavy Singles
145lbs - 145 - 145 - 145 - 145 - 155 - 155 - 160Fail
Getting strength back. Did not want to fail during my 5 programmed singles so did a workable weight then started to go up to failure which was 160.

Bench:
215lbs x 3r - 215 x 2 - 205 x 3 - 195 x 3 - 195 x 3

Getting strength back but need to get eating back on track. Down 5lbs to 243 since Jan 1 but that is because I was so sick of eating after the holiday I basically stopped and breakfast was a 2 cups of coffee and this carried me to supper time. Anyway, it only comes once a year and this week will get back on eating plan.

[William MG]

Jan 20 2022

Squat - SSB
230lbs - 3s x 5r

Deadlift/RP
No, depending on how legs feel may do tomorrow.

[William MG]

Jan 21 2022

Bench – Heavy Singles**
255lbs – 275 – 265 – 255 – 265

Press
135lbs – 2s x 5r + 2reps + 1 + 1 + 1

My strength is much better than last Friday and 275 on the bench is a new high for me. Last Friday I was only able to do 5 singles at 245 and only 3s x 3r at 135lbs on the press. This week, I at least was able to get out 2 sets of 5 at 135 on the press before having to revert to singles for the last 5. Press was done after bench.

**Slingshot assisted

[William MG]

Jan 24 2022

No lifts today, minor day surgery has me out for the day.

Will combine all tomorrow.

[William MG]

Jan 26 2022

Press - Heavy Singles
145lbs - 150 - 150 - 150 - 150

Bench
215lbs x 3 - 215 x 3 - 215 x 3 - 215 x 2(Fail on next rep) - 205 x 3

Squat:
235lbs - 2s x 5r

DL/Rack Pull
No. Wasn't going to push the lower back.

Had programmed the squat at 3sets of 5 but strained my lower back during 2cnd set. It happens when I raise my hips too fast. It's happened before and I should have kept better form. Back usually takes a few days to recover.

[William MG]

Feb 1 2022

Body weight: 244lbs

Press - Heavy Singles:
135lbs - 135 - 135 - 135 - 135

Bench:
195lbs - 3s x 5r

1st workout since the back injury of Jan 26 and back still bad. Numbers reflect as hard as I was willing to push things today. That and 2 feet of snow that had to be moved over the weekend have me beat.

[William MG]

Feb 3 2022

Squat:
235lbs - 5s x 3r

Deadlift:
235lbs x 3 - 255lbs x 3

Normal LB Squat routine is 3sets of 5 but because of back injury on the 26th I changed the program to manage the stress.

Deadlift was pleasant surprise. 1st set felt so good I did a 2cnd at 255. This is the cusp of where bad things start happening to my hamstrings but so far they feel ok.

[William MG]

Feb 4 2022

Bench - Heavy Singles - Unassisted Test Day
235lbs - 245 - 235 - 235 - 235

Press:
137.5lbs x 5 - 137.5 x 4 + Fail - 130lbs x 5

An unassisted bench of 245 is the heaviest I have lifted even if just for 1 rep. My last bench test was Dec 10 '21 and I did 235 across 5 singles. Could be a bad week and I just don't have the strength but I am ok with seeing 245 for at least 1. These were all hard reps. I am considering if I should change my program up a bit so I am doing some lower body and upper body on the same day instead of dedicated upper and lower days. One thing I notice is that after I complete heavy singles of bench or press it really doesn't leave much for the remaining exercise. I don't think my old coach would have liked this but I think next week will look like this:

Monday:
SSB Squat
Volume Bench

Tuesday:
Heavy Press
Deadlift

Thursday:
Low Bar Squat
Heavy Bench

Friday:
Volume Press

Edited Feb 5th. Realized I hadn't given myself 2 rest days between Presses.

[William MG]

Feb 7 2022

Squat - SSB:
225lbs - 3s x 5r

Bench:
200lbs - 3s x 5r