I am a 45yr old male (5' 7" @ 185lb w/ 14% bodyfat) who has lifted on -and-off for over 20 years but never really employed any consistent progression.
Started a program called StrongLifts 5x5 (variation on some of Rippetoe's stuff) in mid-January and made muscle gains and fat loss and am now stronger than I have ever been. After a few stalls and deloads on that beginner routine and achieving 5 sets X 5 reps X (1.5xbw) squat, I started the Maximum Strength routine on June 30.
I keep a log on Gyminee and at stronglifts.com but I want to participate here. So, I will start a log beginning with my Maximum Strength goals and workouts to date.
"Packing Day" Stats
Broad Jump -79"
1RM Box Squat - 245lb
1RM Bench Press - 235lb
1RM Deadlift - 300lb
3RM Chin-up - BW+40lb
"Moving Day" Goals
Broad Jump - 96"
1RM Box Squat - 345lb
1RM Bench Press - 315lb
1RM Deadlift - 400lb
3RM Chin-up - BW+90lb
I know this is very ambitious. I may need to do another 16 week Maximum Strength routine to achieve these goals.
Missed this upper body workout due to vacation. Second time I missed this same set of exercises so from now on, I will always do the 4 workouts even if I need to shift days or combine an upper and lower into one or repeat the week.
While on vacation, I will do bodyweight exercises that focus primarily on upper body.
Chest-Supported Row with Neutral Grip - 1x5x40lb/3x5x50lb
Inverted Row - 2x10
Scapular Push-Up - 2x15
I did all this yesterday. Will only do it again as a last resort to skipping a workout. Deadlift was tough and I am feeling it in my lower back. Unlike my earlier back problems that seemed to feel like a pinched nerve, this is just muscle soreness. Never felt those muscles being sore before. Never got to the PallOf Press that evening.
I should mention that I performed the Chest-Supported Row with Neutral Grip by using a bench elevated 8" using concrete blocks. I think this provides similar work but it is done from a horizontal rather than inclined position.
Good numbers...especially for a man of your age and size. I'm about a week ahead of you and between sets, so i gotta go.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
Sorry, I didn't mean to sound like too much of a dick. I was referring to your bodyweight compared to your lifts, pretty strong numbers.
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
No offense taken. I assumed you meant bodyweight as the 200+ guys do tend to lift more. I just happened to look at my first post and did a "hey, wait a minute".
Yep thats how im using it, I dont have enough DB's or plates to alternate between DB Bench and Rows so its just easier to use the keg.
Mine has been filled with water (maybe half full)
My turn for a question
Did you rack the barbell for the 10s rest on the Incline Bench??
I didnt, made them pretty tough
Yes, I racked the bar. I didn't think of holding the bar with locked elbow. That would not seem quite right to me. I would have thought that the 10s was a "mini-rest" which would imply no weight. Note that I did start the count immediately when elbows locked out which would have taken about 2 seconds and then I started for the bar again at the 8 second count.
An empty U.S. keg weighs about 30lbs and holds 15.5 gal. 7.75gal of water is about 60lb so you are lifting 90lb. That is pretty good given that holding the keg would be more awkward and tend to cause you to use a little less weight.
I am very limited when it comes to dumbbells. I have a pair of 20lb and pair of 50lb and then adjustable standard ones but I only have 25lb standard plates to use since my 5's and 10s are already needed to make 40lb dumbbells. I have lots of 5 and 10lb olympic plates so I am thinking of getting olympic dummbell bars. Only bad thing is they tend to be bulky but they couldn't be as bad as trying to use 25lb standard plates.
BTW, do you mind the questions in your log or should I PM?
Doo-ing My Best
I'm about a week ahead of you and between sets, so i gotta go.
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