Strength Training - Over 50 - TotT's Journal

[ThighoftheTiger]

Great looking session man

First real one in almost a month. I did some stuff on Saturday, and am sore from that...can't wait for the DOMs on this one. HA!

[ThighoftheTiger]

1/21/2016 - THURSDAY - 5:00 AM
Energy Level = 7/10

DEADLIFT - Reset TM to 390 due to Ebola induced strength loss.

5 x 135 lbs [61.2kg] - wu - Using new Texas Deadlift Bar (TDB)
4 x 195 lbs [88.5kg] - wu
3 x 255 lbs [115.7kg] - wu

5 x 310 lbs [140.6kg] - 80%TM
5 x 310 lbs [140.6kg] - 80%TM
5 x 310 lbs [140.6kg] - 80%TM
5 x 310 lbs [140.6kg] - 80%TM
5 x 310 lbs [140.6kg] - 80%TM - RPE@8

SQUAT

8 x 170 lbs - Using new Texas Power Bar (TPB)
8 x 170 lbs
8 x 170 lbs

BARBELL ROW

10 x 135 lbs - light
10 x 135 lbs - less light
10 x 135 lbs - not so light?
10 x 135 lbs - felt good

Felt like a difficult workout, although I have to say, the deads were easier than the squats. wtf? I hate squats, and love deads, so that's probably why.
So I did buy two new barbells. Both are from Texas Strength Systems. The Deadlift Bar is 27mm diameter and 90 inches long. The Power Bar is 28mm and 84 inches long. Knurling is evil on the Power Bar, and slightly naughty on the TDB. But I like it that way. My old beater bar is nearly smooth, after 20 years of use. I also got a nice new rack to mount them instead of leaving them on the floor. I'll get pictures up when we're done painting and re-arranging things.

[ThighoftheTiger]

1/23/2016 - SATURDAY - 11:20 AM
Energy Level = 7/10

BENCH - TM reset to 240 lbs [108.9kg]

15 x 44 (bar) - wu - TPB
5 x 135 lbs - wu
5 x 135 lbs - wu - friggin cold in my basement! 59°F
3 x 170 lbs - wu

5 x 192 lbs [87.1kg] - 80%TM
5 x 192 lbs [87.1kg] - 80%TM
5 x 192 lbs [87.1kg] - 80%TM
5 x 192 lbs [87.1kg] - 80%TM
5 x 192 lbs [87.1kg] - 80%TM - RPE@9

INCLINE BENCH

10 x 130 lbs
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs

INCLINE SHRUG

8 x 185 lbs
8 x 195 lbs
8 x 205 lbs
8 x 215 lbs

CHIN UPS

5, 5, 5

Okay. First week back, check. On to the next round.

[ThighoftheTiger]

1/24/2016 - SUNDAY - 9:30 AM
Energy Level = 6/10

SQUATS - TM = 280 lbs [127kg]

8 x 44 (bar) - wu - TPB
5 x 135 lbs - wu
3 x 165 lbs - wu
2 x 195 lbs - wu

5 x 224 lbs [101.6kg] - 80%TM
5 x 224 lbs [101.6kg] - 80%TM
5 x 229 lbs [103.9kg] - 80%TM + 5 lbs
5 x 229 lbs [103.9kg] - 80%TM + 5 lbs
5 x 229 lbs [103.9kg] - 80%TM + 5 lbs

RDL

5 x 185 lbs
5 x 225 lbs
5 x 275 lbs

Not an impressive show today. Tired and sore from yesterday. Shall take a nap to help recovery.
My basement gets really cold, in the 50's°F, and even with a space heater going, it's tough to feel warm and loose...or motivated. The iron is really cold too. I hate winter!!

[wishiwasdivin]

First real one in almost a month. I did some stuff on Saturday, and am sore from that...can't wait for the DOMs on this one. HA!

Sometimes them doms can be a killer, but it's all worth it....

[ThighoftheTiger]

Sometimes them doms can be a killer, but it's all worth it....

Wasn't too bad. Still not feeling all there though. Maybe the weather. I hate winter.

[ThighoftheTiger]

1/28/2016 - THURSDAY - 5:10 AM
Energy Level = 6/10

DEADLIFT - TM = 390 lbs [176.9kg]

5 x 135 lbs - wu - using TDB
4 x 195 lbs - wu
3 x 255 lbs - wu

5 x 310 lbs [140.6kg] - 80%TM
5 x 310 lbs [140.6kg] - 80%TM
5 x 315 lbs [142.9kg] - 80%TM +5 lbs
5 x 315 lbs [142.9kg] - 80%TM +5 lbs
5 x 315 lbs [142.9kg] - 80%TM +5 lbs - RPE @ 7

BARBELL ROW

10 x 145 lbs
10 x 145 lbs
10 x 145 lbs
10 x 145 lbs

Really tired this week. Had some squats on the dock, but bagged that due to fatique. Deads were relatively easy.

[ThighoftheTiger]

1/30/2016 - SATURDAY - 10:55 AM
Energy Level = 6/10

BENCH - TM = 240 lbs [108.9kg]

15 x 44 lbs (bar) - wu
5 x 135 lbs - wu
3 x 170 lbs - wu

5 x 192 lbs [87.1kg] - 80%TM
5 x 192 lbs [87.1kg] - 80%TM
5 x 195 lbs [88.5kg] - 80%TM + 3lbs
5 x 195 lbs [88.5kg] - 80%TM + 3lbs
5 x 195 lbs [88.5kg] - 80%TM + 3lbs

INCLINE SHRUG

8 x 185 lbs
8 x 200 lbs
8 x 210 lbs
8 x 220 lbs

INCLINE BENCH

10 x 130 lbs
10 x 130 lbs
10 x 130 lbs
10 x 130 lbs

CHIN UPS

5, 5, 5

Slow morning. Whole family has some kind of ebola again. I'm tired, and doing chores this morning. Decent workout, but nothing special.

It has occurred to me that if I did Squats on Saturday, I might have more energy for them instead of on Sunday. I'll mess around with the plan and see what I come up with.

[wishiwasdivin]

Wasn't too bad. Still not feeling all there though. Maybe the weather. I hate winter.

Yeah winter definitely sucks and I don't miss he cold at all

Hope everyone in your family has a speedy recovery.

[ThighoftheTiger]

Yeah winter definitely sucks and I don't miss he cold at all

Hope everyone in your family has a speedy recovery.

I have to say, it's been a milder winter, compared to previous years. But I'd still take Florida!

[ThighoftheTiger]

1/31/2015 - SUNDAY - 11:10 AM
Energy Level = 6/10

SQUAT

8 x 45 (bar) - wu
5 x 135 lbs - wu
3 x 195 lbs - wu

5 x 229 lbs - 80%TM + 5lbs
5 x 229 lbs - 80%TM + 5lbs
5 x 234 lbs - 80%TM + 10lbs
5 x 234 lbs - 80%TM + 10lbs
5 x 234 lbs - 80%TM + 10lbs

RDL

5 x 195 lbs
5 x 235 lbs
5 x 275 lbs
5 x 295 lbs

Less difficult than last week, but then, I didn't even entertain the notion of doing the 4x10@170lbs after the 5x5. Maybe knowing that helped my brain cope. HA! Chest and arms sore from yesterday, so mobility was a challenge. Going to put squats first in the near future.

[ThighoftheTiger]

2/3/2016 - WEDNESDAY - 5:10 AM
Energy Level = 6/10

DEADLIFT

5 x 135 lbs
4 x 195 lbs
3 x 255 lbs

5 x 315 lbs
5 x 315 lbs
5 x 320 lbs
5 x 320 lbs
5 x 320 lbs

Sadly, I'm having a bad day, so this is all I got. Next week starts a deload, and I'll begin the following week with 5x5 @ 320 lbs.

[daawhitty]

Loving your log.. Damn you are strong will check by regularly to see some killer lifts.
Great motivation for a guy like me just starting lifting in my 40's, I can see there is still years of gains to be had if I stay on program. I'm enthused..
Enjoy your deload...!

[wishiwasdivin]

A strong sesh for having a bad day, great looking work.

[ThighoftheTiger]

Loving your log.. Damn you are strong will check by regularly to see some killer lifts.
Great motivation for a guy like me just starting lifting in my 40's, I can see there is still years of gains to be had if I stay on program. I'm enthused..
Enjoy your deload...!

Hey, thanks! Deload was pretty stressful, so I was a little worried when I went to do squats today. But it went okay. Slow and steady building the strength. Anything quick goes away quick. So keep at it.

A strong sesh for having a bad day, great looking work.

Thanks, man! The bad was in the other parts of the day....

[ThighoftheTiger]

2/13/2016 - SATURDAY - 9:50 AM
Energy Level = 6/10

SQUATS - TM set to 290 lbs [131.5kg]

8 x 45 lbs - bar - wu
8 x 45 lbs - bar - wu - really cold out and inside
5 x 135 lbs - wu
3 x 180 lbs - wu
2 x 210 lbs - wu

5 x 232 lbs [105.1kg] - 80%TM
5 x 232 lbs [105.1kg] - 80%TM
5 x 232 lbs [105.1kg] - 80%TM
5 x 232 lbs [105.1kg] - 80%TM
5 x 232 lbs [105.1kg] - 80%TM

RDL

5 x 195 lbs
5 x 235 lbs
5 x 275 lbs
5 x 295 lbs - oof, those were heavy!

Back after full deload. Life is quite stressful right now. Weather is horrible, and I hate winter. Will be travelling next week to the Northeast, where it looks to be going sub-zero. yay

[ThighoftheTiger]

Well...over four years have gone by since I posted last. Some terrible things have happened in my life, not counting the current global pandemic. Out of work for nearly two years, major depression, massive blood clot in my thigh that almost killed me (karma on my username I think) and many other things. Not excuses, but just life. I have not consistently worked out these last four years, so I'm sort of starting over again. Again! I spent the last two months doing Starting Strength 5by5 on the big four, Squat, Bench, Deadlift, and Row. Now I'm on to my tried and true 5/3/1, starting today:

5/2/2020 - SATURDAY - 10:44AM
Energy Level (E) = 8/10

DEADLIFT - TM set to 310 lbs

5 x 135 lbs wu
5 x 145 lbs wu
3 x 170 lbs wu
5 x 200 lbs
5 x 235 lbs
5 x 265 lbs

CHINUP
3 sets of 3 reps

SEATED CALF

10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

PLANK
60 seconds

Looking forward to BENCH tomorrow.

[ThighoftheTiger]

5/3/2020 - SUNDAY - 1:45 PM
E = 5/10

BENCH - TM set to 200 lbs
8 x 45 lbs wu
5 x 95 lbs wu
3 x 110 lbs wu
5 x 135 lbs
5 x 150 lbs
5 x 170 lbs

BB ROW
10 x 105 lbs
10 x 105 lbs
10 x 105 lbs

INCLINE BENCH
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs

STANDING CALF RAISE
10 x +70 lbs
10 x +70 lbs
10 x +70 lbs

Tuesday coming is SQUATS.

[ThighoftheTiger]

5/5/2020 - TUESDAY - 9:08 AM
E=7/10

SQUATS - TM set to 255 lbs
8 x 45 lbs wu
5 x 120 lbs wu
3 x 140 lbs wu
5 x 165 lbs
5 x 190 lbs
5 x 215 lbs

LEG CURL
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

LEG EXT
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

CRUNCHES
15, 15, 12f

THURSDAY is BB OHP.

[ThighoftheTiger]

5/7/2020 - THURSDAY - 8:54 AM
E=8/10

SEATED BB OHP - TM set to 130 lbs
5 x 45 lbs wu
5 x 45 lbs wu
5 x 60 lbs wu
3 x 70 lbs wu
5 x 85 lbs
5 x 100 lbs
5 x 110 lbs

EZ CURL
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

L-FLY
12 x 10 lbs ea
12 x 10 lbs ea

BENT OVER LATERALS
8 x 20 lbs ea
8 x 20 lbs ea

WRIST CURL
10 x 45 lbs
10 x 45 lbs
10 x 45 lbs

End of week one. Saturday starts week 2, Deadlifts again.

[ThighoftheTiger]

5/9/2020 - SATURDAY - 8:35 AM
E=8/10

DEADLIFT - TM = 310 lbs
5 x 135 lbs wu
5 x 145 lbs wu
3 x 170 lbs wu
3 x 215 lbs
3 x 250 lbs
3 x 280 lbs

CHIN UPS
3, 3, 3

SEATED CALF RAISE
10 x 90 lbs
10 x 90 lbs
10 x 90 lbs

LYING LEG RAISE
15, 15, 15

Bench tomorrow.

[ThighoftheTiger]

5/10/2020 - SUNDAY - 9:33 AM
E=6/10

BENCH - TM = 200 lbs
8 x 45 lbs wu
8 x 45 lbs wu
5 x 95 lbs wu
3 x 110 lbs wu
3 x 140 lbs
3 x 160 lbs
5 x 180 lbs

BB ROW
10 x 110 lbs
10 x 110 lbs
10 x 110 lbs

INCLINE BENCH
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs

STANDING CALF RAISE
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

Due to low energy and very sore abs, this one was a little harder than it should have been...

[ThighoftheTiger]

5/12/2020 - TUESDAY - 9:22 AM
E=7/10

SQUAT - TM = 255 lbs
5 x 45 lbs wu
8 x 45 lbs wu
5 x 120 lbs wu
3 x 140 lbs wu
3 x 180 lbs
3 x 205 lbs
4 x 230 lbs

LEG CURL
10 x 50 lbs
10 x 50 lbs
10 x 50 lbs

LEG EXT
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs

LYING LEG RAISE
15, 15, 15

CRUNCHES
15, 12f, 8f

[StinnerOzz]

I'm new around here since you've been gone - sorry to see your troubles. Best of luck getting back into things as well as everything on a personal level.

[ThighoftheTiger]

I'm new around here since you've been gone - sorry to see your troubles. Best of luck getting back into things as well as everything on a personal level.

Thanks, Ozz! There was an old (silly) song on a program called HeeHaw when I was a kid, and the chorus was my life story: "If it weren't for bad luck, I'd have no luck at all. Gloom, despair, this agony on me!" Ha! Ha! Only thing I can do is laugh and drive ahead. Appreciate the journal visit!

[ThighoftheTiger]

5/14/2020 - THURSDAY - 10:50 AM
E=6/10

SEATED BB OHP - TM = 130 lbs
5 x 45 lbs wu
5 x 45 lbs wu
5 x 60 lbs wu
5 x 70 lbs wu
3 x 90 lbs
3 x 105 lbs
6 x 115 lbs

EZ CURL
10 x 47.5 lbs
10 x 47.5 lbs
10 x 47.5 lbs

L-FLY - These keep my shoulders healthy
12 x 10 lbs ea.
12 x 10 lbs ea.

BENT OVER DB LATERALS
10 x 20 lbs ea.
10 x 20 lbs ea.
10 x 20 lbs ea.

WRIST CURL
10 x 50 lbs
10 x 50 lbs
10 x 50 lbs

[ThighoftheTiger]

5/16/2020 - SATURDAY - 10:57 AM
E=5/10

DEADLIFT - TM = 310
5 x 135 lbs wu
5 x 145 lbs wu
3 x 170 lbs wu
5 x 235 lbs
3 x 265 lbs
4 x 295 lbs

CHIN UPS
3, 3, 3, 3

SEATED CALF RAISE
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs

STANDING CALF RAISE
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

LEG RAISE
15, 15, 15

[StinnerOzz]

Thanks, Ozz! There was an old (silly) song on a program called HeeHaw when I was a kid, and the chorus was my life story: "If it weren't for bad luck, I'd have no luck at all. Gloom, despair, this agony on me!" Ha! Ha! Only thing I can do is laugh and drive ahead. Appreciate the journal visit!

I used to watch those reruns even into relatively-recent years w/my parents - lol. I agree, no use letting things get you down if you can do something about it. May as well try to have fun than relegate yourself to none. Keep on kicking ass.

[ThighoftheTiger]

5/17/2020 - SUNDAY - 1:20 PM
E=4/10 (Very rough night)

BENCH - TM = 200 lbs
8 x 45 lbs wu
8 x 45 lbs wu
5 x 95 lbs wu
3 x 110 lbs wu
5 x 150 lbs
3 x 170 lbs
5 x 190 lbs (1+4)

ROW
10 x 115 lbs
10 x 115 lbs
10 x 115 lbs

INCLINE BENCH
10 x 105 lbs
10 x 105 lbs
10 x 105 lbs

Stopped there, nothing left in the tank. Sunday's seem to be my roughest day, maybe being back to back with Deadlifts on Saturday? Interesting.

[ThighoftheTiger]

5/19/2020 - TUESDAY - 9:11 AM
E=7/10

SQUAT - TM = 255 lbs
5 x 45 lbs wu
5 x 45 lbs wu
5 x 120 lbs wu
3 x 140 lbs wu
5 x 190 lbs
3 x 215 lbs
3 x 240 lbs

LEG CURL
10 x 55 lbs
10 x 55 lbs
10 x 55 lbs

LEG EXT
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs

SEATED CALF RAISE
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs
10 x 95 lbs

STANDING CALF RAISE
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs
10 x 70 lbs

Phew! That sapped me!