May 9 - Since I had about a year layoff because of repeated bouts of the gout, I have been able to workout relatively injury free for a solid year and a half now. I do feel my strength and endurance returning, but at 47, I do sometimes lack the consistency I had when I was younger.
One of the things that really energized me was getting a workout partner. My friend Bob is a beginner-on-verge-of-being-an-intermediate, and he is eager and willing to learn and work hard. Since I am very intense, it helps to have someone who is no-nonsense and shows up each day.
6 weeks ago, we embarked on an 11-week program to increase our bench by 10%. Bob's goal was 225. My goal was 335, which I had not benched since I was in my early 30s (I'm 47 now). Our program has us increasing intensity and spreading out the volume for the first 6 weeks, then reducing the volume while intensity increases by percent of the goal. We have computed one rep maxes for chest, shoulder, and triceps during the program, which means alot of work, but it seems to be paying off well.
On Monday the 8th, I did the following (week 6 of the program)
Flat Bench - 255 5x5
Incline Bench - 205 5x5
Flat Dumbbell Bench - 75 5x10
Dips 3 sets to failure
(The good news is that we have a full gym right in the building where I work. The bad news is that we only go up to 75 pounds in dumbbells).
On Thursday, we will do shoulders
Behind the neck press - 205 5x5
Front raises - 50 pound dbs 5x5
Dumbbell shoulder press - 75 pounders 5x5
Shrugs - 3x8, 365
Friday is arms. The tricep portion is:
Close grip bench - 215 5x5
French press - 145 5x5
Pushdowns - 120 5x5
Tuesday is back. Yesterday we did:
Cross bench pullovers - 75 pounds, 3x10
Bent over row - 4 sets, 12,10,6,12 (145, 155, 185, 145)
Close grip pulldowns - 4 sets 8, 170
Dead lifts - 3 x 8 205
Seated cable row - 3 x 8, 200
Legs are today.