Old Man Strength

[Old Man]

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

Old Man Strength​

 

[Old Man]

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​

 

[Old Man]

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​

 

[Old Man]

Friday 2/3/2012

Incline walk
30 minutes, 8 degrees, 3.8 mph​

 

[Old Man]

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.

 

[Old Man]

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.

 

[Stonebreaker]

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.

 

[Old Man]

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​

 

[Old Man]

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​

 

[Old Man]

Sunday 2/12/2012

Incline walk
30 minutes, 8 degrees, 3.8 mph​

 

[Old Man]

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​

 

[Old Man]

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.

 

[Old Man]

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​

 

[Bubble Boy]

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

 

[Old Man]

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

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

 

[Old Man]

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.

 

[Old Man]

Wednesday 2/22/2012

Incline walk
30 minutes, 10 degrees, 3.5 mph​

 

[Old Man]

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.

 

[Stonebreaker]

Weight lifting belt, perhaps?

 

[Old Man]

Weight lifting belt, perhaps?

Good idea.