Old Man Strength

Discussion in 'Training Logs' started by Old Man, Jan 26, 2012.

  1. Old Man

    Old Man Black Belt

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    PRs
    Bench: 260 (6/5/2008)
    Deadlift: 405 (7/9/2008)
    Squat: 255 (4/8/2012)
    ____________________
    Total: 920
    Personal
    Height: 5'9"
    Weight: 180
    Age: 51​

    Short term goals
    Lose 10 pounds of fat.
    Get better at BJJ.​

    Previous log
     
    Last edited: Sep 30, 2016
  2. Old Man

    Old Man Black Belt

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    Sunday 1/29/2012

    Squat
    135 x 5
    135 x 5
    135 x 5
    135 x 5

    Bench press
    135 x 5
    135 x 5
    135 x 5
    135 x 5

    Row
    135 x 5
    135 x 5
    135 x 5
    135 x 5
     
  3. Old Man

    Old Man Black Belt

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    Wednesday 2/1/2012

    Squat
    135 x 10
    135 x 10
    135 x 10

    Bench press
    135 x 10
    135 x 10

    Row
    135 x 10
    135 x 10
     
  4. Old Man

    Old Man Black Belt

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    Friday 2/3/2012
    Incline walk
    30 minutes, 8 degrees, 3.8 mph​
     
  5. Old Man

    Old Man Black Belt

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    I decided to start doing the Korte 3x3 Program. It is 4 weeks of volume followed by 4 weeks of 3x3 and heavy singles. I talked with a guy that made good progress doing it, and I'm doing something similar right now anyway, so I thought I'd give it a try.
     
  6. Old Man

    Old Man Black Belt

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    Tuesday 2/7/2012 - Week 1, Day 1

    Squat
    150 x 5 - 8 sets

    Bench press
    140 x 6 - 8 sets

    Deadlift
    205 x 5 - 8 sets
    I was pushing the pace, but it still took me 65 minutes. Maybe I will get used to this much volume, and I'll be able to rest less. If not, the program calls for 5-8 sets, so I can cut down the number of sets.
     
    Last edited: Feb 9, 2012
  7. Stonebreaker

    Stonebreaker Purple Belt

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    24 working sets in 65 minutes certainly sounds like "pushing the pace" to me. It also doesn't sound like much fun.

    Will check that link to the Korte program later, I think.
     
  8. Old Man

    Old Man Black Belt

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    Thursday 2/9/2012 - Week 1, Day 2

    Squat
    150 x 5 - 8 sets

    Bench press
    140 x 6 - 8 sets

    Deadlift
    205 x 5 - 8 sets
     
  9. Old Man

    Old Man Black Belt

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    Saturday 2/11/2012 - Week 1, Day 3

    Squat
    150 x 5 - 8 sets

    Bench press
    140 x 6 - 8 sets

    Deadlift
    205 x 5 - 8 sets
     
  10. Old Man

    Old Man Black Belt

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    Sunday 2/12/2012
    Incline walk
    30 minutes, 8 degrees, 3.8 mph​
     
  11. Old Man

    Old Man Black Belt

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    Tuesday 2/14/2012 - Week 2, Day 1

    Squat
    155 x 5 - 8 sets

    Bench press
    145 x 6 - 8 sets

    Deadlift
    210 x 5 - 8 sets
     
  12. Old Man

    Old Man Black Belt

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    Thursday 2/16/2012 - Week 2, Day 2

    Squat
    155 x 5 x 5

    Bench press
    145 x 6 x 6

    T-bar row
    125 x 6 x 6
    My old back injury is bothering me. I don't know if my form is a little off on some of these sets, or it's just too much volume. I also don't know if it was the deadlift or squat that was causing the problem, but in the past it has been the deadlift. I decided to drop the number of sets down to the minimum, and swap out deadlifts for the T-bar row.
     
  13. Old Man

    Old Man Black Belt

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    Saturday 2/18/2012 - Week 2, Day 3

    Squat
    155 x 5 x 5

    Bench press
    145 x 6 x 6

    T-bar row
    125 x 6 x 6
     
  14. Bubble Boy

    Bubble Boy Black Belt

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    Nice work Old Man! Hopefully you can get back to the DL's soon.
     
  15. Old Man

    Old Man Black Belt

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    Wow, you're back. I just found your log. Welcome aboard man.
     
  16. Old Man

    Old Man Black Belt

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    Tuesday 2/21/2012 - Week 3, Day 1

    Squat
    160 x 5 - 8 sets

    Bench press
    150 x 6 - 8 sets

    Pull-up (neutral grip)
    BW x 5 - 3 sets
    My back is feeling much better, so I increased the number of sets. It looks like my deadlift was causing the problem.
     
  17. Old Man

    Old Man Black Belt

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    Wednesday 2/22/2012
    Incline walk
    30 minutes, 10 degrees, 3.5 mph​
     
  18. Old Man

    Old Man Black Belt

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    Thursday 2/23/2012 - Week 3, Day 2

    Squat
    160 x 5 - 8 sets

    Bench press
    150 x 6 - 8 sets

    Deadlift
    215 x 5 - 5 sets
    I swapped deadlifts back in, so I'm adhering to the routine again. I tried to be very careful with my form, we'll see how my back is tomorrow. I really hate those 12-sided plates.
     
  19. Stonebreaker

    Stonebreaker Purple Belt

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    Weight lifting belt, perhaps?
     
  20. Old Man

    Old Man Black Belt

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    Good idea.
     

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