Tuesday May 16, 2017 Overhead Day

Hammies are pretty sore from yesterday. (The focus was deadlift and related movements).

Today’s primary movement focus is overhead (OHP, PP, etc).

Strength Round
Main Giant Set (6 sets)
Bodyweight Pullups x 2 reps
Overhead Strict Press x 3 reps (escalating weight after each set) 45, 65, 85, 95, 100, 100
GHD Bodyweight Back Extentions x 5 reps
90 Seconds of rest (repeat until sets are complete)

Assistance Round
Secondary Giant Set (5 sets)
Bodyweight Ring Rows x 5 reps
Z-Press x 2 reps (escalating weight after each set) 45, 50, 55, 60, 65
Superman Rings x  5 reps
90 Seconds of rest (repeat until sets are complete)

Strongman Round
Strongman Giant Set (3 sets)
15#KB Overhead Carry x 60 feet
62# KB Push Press x 3
Bear Crawl x 30 feet
90 Seconds of rest (repeat until sets are complete)


Monday May 15th, 2017 Starting Strongman

All of the previous strength training and then conditioning from Nov 2016 to April 2017 paid off for the hiking and camping trip I did at the end of April.  Now after 2 weeks of travel, I am starting a strongman strength and conditioning program based on what I can tell is laid out and practiced by Brian Alsruhe on his Youtube channel.  At 52 years old, there’s no time to start like the present to get busy

I’m starting off easy on the weight so that I can move the remainder of the week.  I’ll adjust weight accordingly after I get used to the flow and movements.

Strength Round
Main Giant Set (5 sets)
25#KB Swings x 10 reps
Deadlift x 2 reps (escalating weight after each set) 135, 185, 215, 235, 255
GHD Situps x 5 reps
90 Seconds of rest (repeat until sets are complete)

Assistance Round
Secondary Giant Set (3 sets)
14#Med Ball Slams x 8 reps
135# Romanian Deadlift x 8 reps
Knees to Elbows on Rings x  3 reps
90 Seconds of rest (repeat until sets are complete)

Strongman Round
Strongman Giant Set (6 sets)
20#KB Snatch x 5 reps
175# Farmers Walk x 60 feet down and back (fast)
15#KB Windmill x  3 reps
90 Seconds of rest (repeat until sets are complete)

I don’t know what this will do for my strength, but I think my conditioning is going to go through the roof. 🙂

Progress Feb 5th to Feb 11th

Feb 5th

Squat 3×5 @215; (15# below seminar deload)

Press 3×5 @135; 1 Plate!!

Deadlift 1×5 @315; 3 Plate!!! Still using double overhand hook grip; straps may be in my future though because I don’t care for mixed grip.

Started greasing the groove on Chin Ups. I’ve gained 15 lbs since I started SS Progression and haven’t done chinups in a long while…. gotta lotta work to do.

BW 240 lbs; 6’2″; age 51

14th Session after seminar deload…

Two mini milestones tonight on my slow barbell progression. Overhead Press 5RM with 1 plate; Deadlift 5RM with 3 Plates.
The best part? I didn’t have to watch almost the entire first half of the Super Bowl.

Feb 7th

Squat 3×5 @225; (5# below seminar deload)

Bench 3×5 @185;

Greasing the groove on Chin Ups. Several sets of “fat man pullups” under the barbell, then incrementally harder ring rows sets. 40 total reps.
BW 242 lbs; 6’2″; age 51

15th Session after seminar deload…

Back to two plates on the Squat, where I was just over a month ago before the deload after the Squat Seminar.

Feb 9th

Squat 3×5 @230; (back to top weight pre-seminar… feels lighter this time around… however to get the bodyweight squat, I seem to be chasing my bodyweight gains simultaneously)

Press 3×5 @140; (I think Presses may be the most intense isometric contraction that the glutes see… but the squeeze does get that weight up!)

Deadlift 1×5 @325; (The Pull was a grind. It’s my last pull in the next 9 days until I get back from traveling though).

BW 243 lbs; 6’2″; age 51

I am feeling a bit toasted since the past month I’ve worked out every two days and performed deadlifts every workout as well, except the last one. A week away from the barbell may do me good.

Feb 11th

Squat 3×5 @235;

Bench 3×5 @190;

BW 243 lbs; 6’2″; age 51

Last workout until next Saturday when I get back from traveling. Will be a nice break.

Progress Chart Nov to Feb

This chart shows the deload on the Squat and Deadlift to work on technique.  Also shows I was deadlifting every session and removed Power Cleans from workout to focus on deadlift progress after deload.


Progress Jan 7 to Feb 3

Age 51 ; 6’2″; weighed 234lbs at the beginning of this period

Jan 7th
Attended the Starting Strength Squat Clinic hosted by Greysteel Strength and Conditioning in Farmington, MI. Doc Sullivan and Coach Chris teamed up on the 12 attendees for some great coaching cues. I ended up squatting less than I would as part of my progression, but ended up sorer. Lots of cues about my knees, too much depth, and ways to work top of my back (rounding).

Roughly…… here’s the work that was done
45 x 5 x 2
95 x 5 x 1
135 x 5 x 1
205 x 5 x 1
225 x 5 x 2
205 x 5 x 1

I was fairly well gassed by the last set since I was out of my normal routine of fueling and warmup cadence. (…to borrow Sully’s phrase: Aging Sucks!)

Great day! I would definitely do it all over again.

Jan 9th
Deloaded Squat and Deadlift to work on form and slowly work back up on the weights
Squat 3×5 x 150

Split workout across 2 days because I deloaded Squat and Deadlift after Squat Seminar to focus on squat cues and my upper back rounding. Video review of every Squat set and camera setup was taking a lot of time and I didn’t want to rush it.

Jan 10th
Bench 3×5 x150
Deadlift 1×5 x180
Completed previous workout

Jan 12th
Squat 3×5 x 155
Press 3×5 x 105
Deadlift 5×3 x 190

Jan 14th
Squat 3×5 x 160
Bench 3×5 x 155
Deadlift 1×5 x 200

Jan 16th
Squat 3×5 x 165
Press 3×5 x 110  I focused hard on the trap squeeze at the top with a 1-2 second pause.
Deadlift 1×5 x 210
Since I deloaded my squat and deadlift, workouts are feeling much easier. However, I’m doing deadlifts every workout with 10# jumps per work out. My plan was to do it for two weeks, then see if I need to go back to deadlifts every other workout and re-insert cleans into the rotation, I might be able to squeeze another week since I’ll still be shy of my pre-deload deadlift numbers.

Jan 18th
Squat 3×5 x 170
Bench 3×5 x 160
Deadlift 1×5 x 220
Deadlift still going up by 10#… feeling good. Squat still good. Bench is progressing. Using wider grip than I started with.

Jan 20th
Squat 3×5 x 175
Press 3×5 x 115
Deadlift 5×3 x 230

Jan 22nd
Squat 3×5 x 180
Bench 3×5 x 165
Deadlift 1×5 x 240
Things are still doing well working out every other day (even across weekends). Since deload, still doing deadlifts every workout (+10lbs) until I close in on previous workset (approx 300lbs).

Jan 24th
Squat 3×5 x 185
Press 3×5 x 120
Deadlift 1×5 x 250
Working out of town this week and lifting in a “strange to me” gym. Have to get there after the crowd, so arrived just before 9pm. Nice and quiet.

Jan 26th
Squat 3×5 x 190
Bench 3×5 x 170
Deadlift 1×5 x 260
Still working out of town. It wasn’t as empty this time, but I still got a squat rack and deadlift box to myself.

I didn’t bring any creatine or pre-workout with me this week (I brought whey protein, that was it). Even so, workout is going well (I did scarf a black coffee before the workout though).

Jan 28th
Squat 3×5 x 195
Press 3×5 x 125
Deadlift 5×3 x 270

Jan 30th
Squat 3×5 x 200
Bench 3×5 x 175
Deadlift 1×5 x 285

Feb 1st
Squat 3×5 x 205
Press 3×5 x 130
Deadlift 5×3 x 295
This workout was a mental grind. Tweaked my left shoulder/nerve again and it really affected my OHP. The OHP is near (3lbs) my all-time calculated 1RM from a few years back, so each set is a grind. 1st rep is the worst until I get my legs and glutes under tension then the next four reps are just mind games as the bar slowly ascends.

Deadlifts were good, but exhausting. I’m in fresh territory now on the deadlifts. Going to ride the “10lbs increase per workout” and deadlifts each workout for a few (couple) more before putting deadlifts back to every other workout.

Since Squats and Deadlifts are big again, I’m increasing my calorie and protein intake to help with recovery.

Feb 3rd
Squat 3×5 x 210
Bench 3×5 x 180
Deadlift 1×5 x 305
My left shoulder was in a lot of discomfort after the 3rd Squat workset. I had to take medium and close grips on the bench to avoid more aching.

Looks like I’m at the end of deadlifts every workout. I’ll do them next workout to hit 3 plates, but then alternate them every other workout.

My weight is currently 240lbs.

Starting Strength Session 21

Session #21 Jan 3rd
Squat 3×5 @235;
Press 3×5 @105;
Deadlifts 1×5 @290;
BW 234 lbs; 6’2″; age 51

Achieved milestone of Bodyweight Squat.


Strength Progression Nov to Jan


Starting Strength Summary

Started back to back to barbell lifting on my dad’s birthday 11/17/2016 with the Starting Strength program.  Following is a recap of my first 20 sessions from 11/17/2016 to 1/1/2017.

Chose the Original Novice program (?version 1) because I found a spreadsheet for it and printed it out with copious notes and posted it near my weights. I figured any version was good at this point in my life. Bought the iphone SS app, but it can’t seem to be coerced to fit the template I’m using: won’t let me swap the bench and press between workout A & B (shame on me for buying an app), but found the SS v1 template on the free Strongur App that works perfect.

Age 51 (bday April 1965); 6’2″; 225lbs
Session #1 Nov 17th
Squat 3×5 x85
Bench 3×5 x65
Deadlift 1×5 x135

Session #2 Nov 19th
Squat 3×5 x90
Press 3×5 x45
Power Clean 5×3 x45

Session #3 Nov 21st
Squat 3×5 x95
Bench 3×5 x70
Deadlift 1×5 x145

Session #4 Nov 23rd
Squat 3×5 x100
Press 3×5 x50
Power Clean 3×3 x55
Power Snatch 2×3 x55
I’m seeing a confusing amount of data whether or not a 50+ year old should be doing Cleans, or possibly snatches, or maybe substitute in dynamic reps of the other lifts instead (I’ve been watching a lot of RIP’s/Andy’s/Sully’s videos since I restarted lifting. I had some Oly coaching 7 years ago and loved the Snatch, so figured I’d mix up the Snatch and Clean in this workout and going forward as long as it doesn’t bother anything (e.g. shoulders/lower back). (unless someone can give me a convincing reason not to do this).

I know I have some challenges right off the bat because I have a couple of out of town business trips before the end of the year…. so I’ll find some way to punt. Likely with my “weights lifted” this light I can still use the hotel dumbbells for now.

Session #5 Nov 25th
Squat 3×5 x105
Bench 3×5 x75
Deadlift 1×5 x155

51, 6’2″, 227.5lbs

Session #6 Nov 27th
Squat 3×5 x110
Press 3×5 x55
Power Clean 3×3 x55
Power Snatch 2×3 x55

I intentionally started this progression on the light side, so I’m surprised at how much the rigor mortis sets in a few hours after the workout. Maybe it’s the Cleans and Snatches that zap me.

I’m traveling out of town this week, so found a barbell gym a few blocks from the hotel. I was coerced to go to dinner with coworkers, so I got my dinner to-go and ate after my workout. Fortunately the gym is open until 11:00 pm.

Session #7 Nov 29th
Squat 3×5 x115
Bench 3×5 x80
Deadlift 1×5 x165

Session #8 Dec 1st
Squat 3×5 x120
Press 3×5 x60
Power Clean 5×3 x60

Slow but steady wins the race.

Back was a bit tight after the squats, but I’ve been sitting in trainer’s meetings all week in crappy chairs.

2nd workout out of town in the same gym as last time. Half way through the workout the place was cleared out. Felt like I was at home in my basement, minus the sounds of cats wanting more food.

So far I have been lifting every two days since I started. May go a few more sessions before taking the “weekend” break. I’m not feeling unrecovered yet with the lighter weights, but don’t want to get carried away either.

I swapped the Bench and the Press between Workout A and B to match the SS App.

Also, I re-adjusted the poundage on my lifts.

Session #9 Dec 3rd
Squat 3×5 @145
Press 3×5 @75
Deadlift 1×5 @195

Session #10 Dec 5th
Squat 3×5 x150
Bench 3×5 x105
Power Clean 5×3 x85

My left foot was feeling a bit of strain after running around the yard with the dog yesterday. Almost talked myself into lifting tomorrow, instead of before the meeting tonight. Pushed through and did it anyway. We’ll see if I tighten up while sitting around and shooting the breeze with the guys at the meeting.

I tried a 1/2 dose of the C4 Preworkout mix. Waited 30 minutes and began my workout. Definitely got a punch from it and none of my normal lethargy. The Beta alinine cause a lot of tingling, but nothing uncomfortable.

Session #11 Dec 7th
Squat 3×5 @155; my dog interfered with my squats (he’s supposed to stay upstairs) and I forgot to put 155 on initially, but didn’t realize until after I had done three sets of 150. Went ahead and did the 155.
Press 3×5 @80
Deadlift 1×5 @205

BW 230lbs

Today I went with a 1/4 dose of the C4 Preworkout mix. Waited 20 minutes and began my workout. I got none of the tingling today, but after my second set of squat warmups with the empty bar, I could feel a warm surge (not overwhelming though).

I’m traveling out of town tomorrow. The hotel has the dumbbells and machines to make press and bench feasible, but not squat or deadlift (except as 50# dumbbells). So I decided to jump forward a couple of sessions on my squat and deadlift weight because I knew I still had a little fudge factor in my progression. Also, I’ll have 6 days to recover. I know I’ll be back home and under my own bar next Friday.

Read various parts of the Barbell Prescription book the past two days. Took to heart the “warmup until limber with 45# bar” and the singles on the top few of the warmup ladder and I felt fresh on the work sets.

Session #12 Dec 10th

Squat Working sets 1×5 @170; 1×5 @175; 1×5 @180; The 3×5 working set was to be @170, but it felt good, so I kept adding 5# each set.

Deadlift 1×5 @225

BW 232lbs; 6’2″; age 51

Jumped Squats up 25# from last session. This now feels like I really have to focus and keep my foot on the accelerator, but not too hard on the last set that it was a grind.
Jumped Deadlift up 20# from last session. Not a grind, but have to bear down and stay tight.

Got back from a week in Houston. Didn’t bother checking out the globo gyms (I don’t like them) and just took a few days off. Picked up with my next progressions for this session.

Session #13 Dec 16th

Squat Working sets 3×5 @185;

Press 3×5 @85

Deadlift 1×5 @235

BW 232lbs; 6’2″; age 51

Session #14 Dec 18th
Squat Working sets 3×5 @200;
Bench 3×5 @135
Power Cleans 5×3 @100

BW 228lbs; 6’2″; age 51

Session #15 Dec 20th

Squat Working sets 3×5 @205;
Press 3×5 @90
Deadlift 1×5 @260

BW 228lbs; 6’2″; age 51

Session #16 Dec 22nd
Squat 3×5 @210;
Bench 3×5 @140
Power Cleans 5×3 @105

BW 228lbs; 6’2″; age 51

I really wasn’t feeling it tonight. If the pre-workout mix hadn’t of jumpstarted me, I may have mailed it in. Except for the week I traveled and didn’t lift, I’ve lifted every two days. It might be time to incorporate that “three day weekend” somewhere in my schedule.

I spent time doing some goblet squats, a few bulgarian split squats to loosen my hips before getting under the bar. Also used the squat warmups to work on the Paul Horner stretches for hands on the bar…. it’s better but not close in yet.

Session #17 Dec 24th
Squat 3×5 @215;
Press 3×5 @95
Deadlifts 5×1 @270

BW 228lbs; 6’2″; age 51

Deadlifts felt very heavy tonight. I night to monitor my food and sleep recovery closer.

Merry Christmas!

Ate like a madman the past couple of days with copious amounts of protein (including 1/3 gallon of milk per day) and lots of sleep. First day I actually felt good prior to the workout.

Session #18 Dec 26th
Squat 3×5 @220;
Bench 3×5 @145
Cleans 3×5 @110
BW 232lbs; 6’2″; age 51

I went a bit too aggressively with the Paul Horn stretch for the squat hand position. Now my left shoulder is aching and ached through the remainder of the workout.

Wife and I are on Staycation this week, but life got in the way of my normal “every other day” workouts. Got an unplanned 3rd day of rest.

Session #19 Dec 29th

Squat 3×5 @225; Stiff, but not too hard.

Press 3×5 @100; something is still pinched in my left shoulder after trying to stretch hand position on the squats the past couple of workouts. It made the Press more challenging than it should have been.

Deadlifts 1×5 @280; 1×1 @300; Feeling frogging after extra day of rest.

BW 234 lbs; 6’2″; age 51

I have been eating like a pig and gaining weight. I felt fully recovered yesterday but couldn’t make it down to the basement. Felt pretty good today and slapped an extra 20lbs on the deadlift bar to gauge where I am. After the deadlifts were feeling so heavy @270 five days ago, I was pleased with how it felt tonight at with my worksets at 280 and the extra rep I threw in at 300.

Session #20 Jan 1st
Squat 3×5 @230;
Bench 3×5 @150
Cleans 3×2 @115; 1@125; 1@130
BW 235lbs; 6’2″; age 51

Feeling a dull ache shooting down my left arm every time I try to do the Paul Horn bar stretch and it effects my work sets of the squat, my bench, even the power cleans. Everything felt hard tonight. Ignorance was bliss when I was doing squats with bent wrists and had mojo. LOL

Wednesday July 7, 2016

105 x 5
120 x 5
150 x 5
180 x 3
195 x 5
220 x 5
255 x 5

Monday June 27, 2016

120 x 5
150 x 5
180 x 5
195 x 5
220 x 3
255 x 3
280 x 2

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