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Post by fidler on Dec 5, 2007 16:53:29 GMT -5
Here is my initial training log. For anyone who didn't catch my introductory post, I'm 55, and have only been lifting for about a year, and only following a decent program for 5-6 months or so. The first cycle I followed was found on the Strengthcats website : www.strengthcats.com/strengthtraining.htmI followed the 8-5-3 Linear Periodization program. Basically, it is 4 workouts with 8 reps, followed by 4 workouts with 5 reps, followed by 4 workouts with 3 reps. There is a chart with all the weights calculated out. I started the bench out using 160 as a max- I never made all the sets of 8 reps, but did make all the sets of 5 and 3 reps. I started the squat using 185 as a max and made all the workouts. After the 6 weeks, I went to a 5x5 using a constant weight for all sets for 3 workouts, followed by a 5x3 for 3 workouts. I maxed after this, hitting 165 on the bench and 195 on the squat. I went back to the 8-5-3 last month, using the chart at 160 for the bench, seeing how I never made all the sets of 8 reps, and used the chart at 195 for my squat. Here's how the sets of 8 went: 11-14 Bench: 105x8, 110x8, 115x8, 120x8, 125x7 Squat: 120x8, 135x8, 140x8, 145x8, 150x8 11-18 Bench: 105x8, 110x8, 115x8, 120x8, 125x8 Squat: 120x8, 135x8, 140x8, 145x8, 150x9 I also started doing deadlifts for the first time this workout, doing 3 sets of 8 at 95. The weight wasn't heavy, but my back was sore the next day. Seeing that I made all the sets, I used the chart at 165/200 for the next workout 11-23 Bench: 105x8, 115x8, 120x8, 120x8, 125x8 Squat: 120x8, 140x8, 145x8, 150x8, 155x8 Deadlift: 95x8, 100x8, 100x8 11-27 Bench: 105x8, 115x8, 120x8, 120x8, 125x8 Squat: 120x8, 140x8, 145x8, 150x8, 155x9 Deadlift: 95x8, 100x8, 105x8, 105x8 12-1 Bench: 105x8, 125x5, 130x5, 130x5, 135x5 Squat: 120x8, 155x5, 160x5, 160x5, 165x5 Deadlift: 95x8, 100x8, 105x8, 110x8 12-5 Bench: 105x8, 125x5, 130x5, 130x5, 135x6 Squat: 120x8, 155x5, 160x5, 160x5, 165x6 Deadlift: 95x8, 105x8, 110x8, 115x8 I should note that on the bench, all of my reps are done with a pause. I also do either lat pulldowns or seated rows, upright rows, behind the neck presses, preacher curls, and JM presses each workout. I'll put these in the log when I post my next workout; I did want to show the main powerlifts to show where I am right now. Comments are greatly appreciated. Bill
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Post by mutt on Dec 5, 2007 17:37:58 GMT -5
Welcome aboard, Bill. Looking forward to reading your log and tracking your progress.
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Post by Williamson on Dec 6, 2007 8:54:30 GMT -5
Welcome! Nothing at all wrong with that type of periodization. Good lifting to you, Bill.
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Post by lysimacus on Dec 6, 2007 19:43:51 GMT -5
Welcome to the board. It will be nice to have another log by a lifter my age. Like you, I recently started lifting. I have been using the 5x5 Madcow style until I got busy with the Wood , Hay and Stubble workout.
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Post by Williamson on Dec 7, 2007 9:21:17 GMT -5
I have been using the 5x5 Madcow style until I got busy with the Wood , Hay and Stubble workout. Wood, Hay, and Stubble? Don't you know that these things will perish in the fire? Instead build on The Foundation with gold, silver and precious stone.
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Post by lysimacus on Dec 7, 2007 11:02:43 GMT -5
Wood, Hay, and Stubble? Don't you know that these things will perish in the fire? Instead build on The Foundation with gold, silver and precious stone. Amen to that! You can see the explanation on my log. Just making the mundane tasks of life work to keep me fit.
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Post by 3speed on Dec 7, 2007 18:23:01 GMT -5
8-5-3 is the type of routine that Coan used. You could do worse. Looking forward to following your log.
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Post by m on Dec 7, 2007 20:06:54 GMT -5
8-5-3 is the type of routine that Coan used. You could do worse. Looking forward to following your log. I like how the bar bends ;D SICK Mr. Ed Coan:
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Post by fidler on Dec 9, 2007 22:59:46 GMT -5
12-9-07 Bench: 105x8 130x5 135x5 135x5 140x5 115x10 Lat Pulldowns: 115x8, 120x8, 125x8, 130x7 Squat: 120x8 160x5 165x5 165x5 170x5 Upright Rows: 65x8, 70x8, 75x8, 80x7 Behind-Neck Press: 70x5, 75x5, 80x5, 85x6 Preacher Curls: 55x12, 55x10 JM Press: 60x8, 65x8, 70x9
Bench felt good today, squats were kind of heavy, but I went really deep. No deadlifts today- my back is still sore from Wednesday. I think I'm going to deadlift every other workout, and keep the reps no more than 5 and see how that goes. Bill
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Post by lysimacus on Dec 10, 2007 10:07:41 GMT -5
Deadlifting more than once a week is not necessary. Some people only do it semi-weekly. I've substituted the Romanian Deadlift using less weight every so often for good results. Just my $.02.
Nice progress on the bench and squat.
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Post by dopar66 on Dec 10, 2007 12:03:03 GMT -5
Echo Lysimacus on the bench and squat! I like fives for those too, but they are TREACHEROUS!
Um, echo Lysimacus on the deadlifts too..... That's wisdom! I'm only deadlifting every 2 weeks now, and doing the RDL's and SLDL on the alternating week. So far so good.
Williamson, you ROCK! That was the coolest post! :')
God Bless!
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Post by fidler on Dec 10, 2007 13:04:45 GMT -5
Thanks Lysimacus for the heads-up on the Romanian Deadlifts. I just read an article last night in the September issue of Milo where Jim Schmitz mentioned the RDL- it's a new exercise to me, and I found a couple of good videos on YouTube teaching the lift.
I know that you and Dopar are right on cutting down the frequency of doing deadlifts. My somewhat convoluted logic in performing deadlifts every workout (every 4 days) with high reps was to acclimate my ligaments and tendons to the exercise, and then up the weights and lower the reps after a "break-in" period. Live and Learn!
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Post by dopar66 on Dec 10, 2007 13:38:58 GMT -5
Nothing at all in doing a lot of groundwork to build up all the "supplemental" strength Fidler! If you're working in the 50-60% range you're probably not hurting anything by going 4 days. Once you get above that 70% range I'd DEFINITELY drop back, though. I don't have any supporting arguments or research to back that, it's just an experience thing.
So...... while you're in the phase of doing the 8's the 4 days might be enough. As you approach the 3's you may want to spread it out a little. Nothing at all wrong with getting volume in on the deads with lighter weight. Just want to protect the back.
God Bless!
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Post by Williamson on Dec 12, 2007 11:27:17 GMT -5
Deadlifting more than once a week is not necessary. Some people only do it semi-weekly. I've substituted the Romanian Deadlift using less weight every so often for good results. Just my $.02. Nice progress on the bench and squat. I think he means bi-weekly (once every two weeks) not semi-weekly (once every half week).... but I concur. I've dropped down to every other week. It's easy to stay fresh, motivated, and it gives your muscles time to rest, heal, and grow!
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Post by lysimacus on Dec 12, 2007 15:56:50 GMT -5
"I think he means bi-weekly (once every two weeks) not semi-weekly (once every half week)" Doh!
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Post by fidler on Dec 14, 2007 12:35:20 GMT -5
12-13-07 Bench (all reps with a pause): 105x8 130x5 135x5 135x5 140x5 (6th rep went up halfway) 115x10 Lat Pulldowns: 115x8, 120x8, 125x8, 130x6 Squat: 120x8 145x5 160x5 165x5 165x5 170x6 Upright Rows: 65x8, 70x8, 75x8, 80x7 Behind-Neck Press: 70x5, 75x5, 80x5, 85x6 Preacher Curls: 55x12, 55x11 JM Press: 60x8, 65x8, 70x10
Next workout I go to sets of 3's, working up to a triple at 155 on the bench, and 185 on the squat.
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Post by danno on Dec 14, 2007 12:40:05 GMT -5
Nice workout fidler. Those are some pretty sweet JM Presses. I wish I could handle that weight for 10 reps.
God Bless! Dan
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Post by dopar66 on Dec 14, 2007 13:50:02 GMT -5
Nice work! Hope the squatting works out great for you next go round.
Exceedingly awesome pulldowns.....
God Bless!
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Post by fidler on Dec 14, 2007 22:45:09 GMT -5
Hi Danno- I read about the JM presses back in August (thanks to 3speed for his post about them!). Looking back at my log, I started performing them back on August 25- 2 sets of 8 with just the bar, and I remember that my elbows were really sore after that workout. I had a feeling that my triceps were my limiting factor in not making much progress in my bench. Almost 4 months later, with the use of an electron microscope, one can actually see the beginnings of some triceps on the back of my upper arms . The JM's, along with the Strengthcats 8-5-3 program, I think, are the reason I'm making progress in the bench. Bill
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Post by chancey on Dec 15, 2007 8:24:54 GMT -5
JM Presses are awesome. Highly misunderstood, even from the descriptions on the web. Get it straight from the horses mouth www.youtube.com/watch?v=NxfzWbEKd6s&NR=1. I've had great luck with these and another similiar movement I like that I almost consider a cheated JM is the California Press. 2 awesome movements for building big pressing power.
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Post by danno on Dec 15, 2007 17:18:06 GMT -5
Yes, that's the video I have seen. I see how JM Presses can help you boost your bench. I alternate them with skullcrushers...2 weeks JMs, two weeks skullcrushers. Chancey: Do you have a good exercise description or a video of the California Press?? You kinda got me interested...
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Post by fidler on Dec 18, 2007 16:31:15 GMT -5
12-18-07 Bench: (all reps with a pause) 105x8 125x3 140x3 145x3 150x3 155x2 135x5 Seated Cable Rows: 100x8, 105x8, 110x8, 115x8 Squat: 120x8 150x3 170x3 175x3 180x3 185x3 Barbell Shrugs: 95x8, 95x8, 95x8 (new exercise for me) Behind-Neck Press: 70x5, 75x5, 80x5, 85x7 Preacher Curls: 55x12, 55x11 JM Press: 65x8, 70x8, 70x8
Man, everything felt heavy today. The third squat rep at 185 wasn't pretty, but it was deep, and I had no intentions of leaving it on the pins. The third bench rep at 155 barely got off my chest- thank goodness for spotters! I donate blood tomorrow- my sixth donation this year. I don't notice any adverse effect on my lifting from donating, but my running definitely suffers for a week to ten days.
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Post by fidler on Dec 22, 2007 16:48:56 GMT -5
12-22-07 Bench: (all reps with a pause) 105x8 125x3 140x3 145x3 150x3 155x2 Lat Pulldowns: 115x8, 120x8, 125x8, 130x7 Squat: 120x8 150x3 170x3 175x3 180x3 185x4 Upright Rows: 65x8, 70x8, 75x8, 80x7 Behind-Neck Press: 70x5, 75x5, 80x5, 85x6 Preacher Curls: 60x9, 60x8 JM Press: 65x8, 70x8, 70x8
Bench went about the same as the last workout, the squat felt much better.
I'm going to be away from the computer and the gym for a few days, and I want to take this opportunity to wish everyone a Merry Christmas, Happy Hannukah, Happy Kwanzaa, Happy Solstice, or Good Tidings for this season. And thanks to all for being on this list and the help we give each other in the quest to get strong. Bill
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Post by fidler on Dec 30, 2007 16:32:33 GMT -5
12-27-07 Bench: (all reps with a pause) 105x8 125x3 140x3 145x3 150x3 155x3 Squat: 120x8 150x3 175x3 180x3 185x3 190x3
I was able to get a lift in while out of town. The gym I went to did not have a squat rack, so I had to do my squats on a Smith Machine. My home gym has 2 Smith Machines, but I never felt the need to ever use them. The squats were very easy, and I'm sure I'll find out tomorrow just how much of a difference there is between the machine and regular squats! Hope everyone had a safe and enjoyable Christmas; next year, I'm going to have my jaw wired shut- I ate way too much.
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Post by fidler on Jan 11, 2008 11:17:03 GMT -5
Hi all. I wanted to check in and let you know where I am in my training. I went to the gym on Dec. 31 to do the last workout of the 8-5-3 cycle. I started out with squats- my warmups felt fine, and 175x3 and 180x3 went up with no problem. During the 185x3 set, I felt a twinge in my back- nothing really serious, and I took an extra couple of minutes between sets and stretched out. I loaded the bar with 190 and planned to do 3-4 reps. Well, I brought the weight down and on the way up I felt a sharp pain below my right shoulder blade. I completed the rep, and thought about attempting another rep, but racked the bar instead. I wanted to get my bench in, but decided that I should probably call it a day and try to lift the next day. When I got home, the pain got worse, and I could barely move for the next two days.
I went to the gym on the 3rd and ran slowly on the treadmill, which loosened me up, but I knew that I shouldn't try to lift that day. Back to the gym on the 5th, and I was able to bench with lighter weights with no pain, but I did feel something "catching" around my shoulder blade, so I stopped there and did a 5 mile run on the treadmill. I went back to the gym this Wednesday, and was able to do pretty much a full workout, again with lower weights, with the idea that I would stop any exercise if I felt any discomfort. I was able to squat, but only went up to 165- no sense tempting fate. I have a doctor's appointment this Thursday, so I'll see if I did anything more serious that pulling a muscle.
I'm frustrated because my training was going so well, and I was looking to get my squat above the 200 barrier. I know that I need to be smart about this- I think that I have my first meet figured out, either the Granite City Iron Wars in Vermont on April 12th, or the Maryland State Meet in Hagerstown on April 19th (it says it's an Invitational, so I don't know if I'm eligible). I won't be posting any workouts until I get back on a program; I'll probably go back and do an 8-5-3 for six weeks, and then go Buckeye until the Meet. Bill
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