Strength Training - Over 50 - TotT's Journal

[ThighoftheTiger]

New Journal - Continuation of the old: http://forum.bodybuilding.com/showth...hp?t=157127693

My goals are pretty straight forward.
Squat 400, Bench 315, Deadlift 500.
Additionally, regardless if I hit my targets or not, I want to be consistent and stay strong into my 80's.

Right now I'm doing 5/3/1.
5/3/1 Week 1
warm up ramps, always
5 @ 65%TM
5 @ 75%
5+ @ 85%
+ Joker sets (if I feel really good)
3+sets of First Set Last, 5-8 reps (FSL) @65%

Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
+ Joker sets (if I feel really good)
3+sets of First Set Last, 3-5 reps (FSL) @70%

Week 3
5 @ 75%
3 @ 85%
1+ @ 95% - always AMRAP up to 10. I'll stop at 10 even if.
+ Joker sets (if I feel really good)
3+sets of First Set Last, 3-5 reps (FSL) @75%

Week 4
Deload, looks like either just warm up ramps or I lay off completely, like last week. I do it whether I feel like I need it or not.

Add 5 lbs for upper body TM and 10 lbs for lower, then repeat.
I'm starting my 4th cycle this Saturday (a day early), since I kicked this off again in July.
Normal schedule is
Squat - Sunday
Deadlift - Thursday
Bench - Saturday

I've hit some bigger numbers on my jokers, but I'm only adjusting my TM by 5 or 10 lbs each cycle.
Some days, I feel really good and my plus sets are quite a ways beyond the minimum, e.g. 7-8 on a 3+ day. Other days, sleep deprived, or when gravity is being mean, I get my minimum and that's all that's there. As long as I hit the minimums, I'm planning on ramping the TM each cycle. If I miss, I'll keep it flat for the next. If I miss twice, then I'll drop back 10% on that lift and start again.

Sorry for the TL;DR but there's my approach. Happy to answer questions.

[ThighoftheTiger]

11/1/2015 - SUNDAY - 8:25 AM - 5/3/1 - WEEK 1 - CYCLE 5
Energy Level = 7/10
BW = 213

SQUAT - TM=280 lbs [127kg]

8 x 45 (bar) - wu
5 x 135 lbs [61.2kg] - wu
3 x 160 lbs [72.6kg] - wu

5 x 182 lbs [82.6kg] - 65%TM
5 x 210 lbs [95.3kg] - 75%TM
8 x 238 lbs [108.0kg] - 85%TM - 5+ set - breathing like a freight train!

3 x 260 lbs [117.9kg] - joker
3 x 285 lbs [129.3kg] - joker
1 x 315 lbs [142.9kg] - joker

8 x 182 lbs [82.6kg] - FSL
8 x 182 lbs [82.6kg] - FSL
8 x 182 lbs [82.6kg] - FSL

RDL

5 x 185 lbs [83.9kg]
5 x 225 lbs [102.1kg]
5 x 265 lbs [120.2kg]

Decent training session. First week back after total deload.

[ThighoftheTiger]

11/5/2015 - THURSDAY - 5:15 AM - 5/3/1 - WEEK 1 - CYCLE 5
Energy Level = 7/10
BW = 214

DEADLIFT - TM set @ 400 lbs [181.4kg]

5 x 135 lbs [61.2kg] - wu
4 x 180 lbs [81.2kg] - wu
3 x 225 lbs [102.1kg] - wu

5 x 260 lbs [117.9kg] - 65%TM
5 x 300 lbs [136.1kg] - 75%TM
8 x 345 lbs [156.5kg] - 85%TM(+5lbs) 5+ set - Current Rep PR

4 x 385 lbs [174.6kg] - joker - Another Rep PR

Crunches and Flutterkicks to finish the morning.

A little tough getting moving this morning, but those 345 and 385 sets were real strong feeling. Good to come back strong feeling after a deload. I've decided to ditch the OHP on Tuesdays due to my left shoulder. I'll monitor how it's doing on benches this Saturday to see if I add some lighter presses or just leave it be for a while. Tried to push through the pain, but I've got too many years ahead....uh...and behind me to accept that. Feels a little better just laying off it for two weeks, so time will tell. And bench will tell.

[SteveWright1]

50 is the new 40 Chuck

its not slowed you down at all anyway - nice work with the deadlift PR at 385lb

[ThighoftheTiger]

50 is the new 40 Chuck

its not slowed you down at all anyway - nice work with the deadlift PR at 385lb

Hi Steve!

My 50 is stronger than I have ever been in my life. Feels good!

[ThighoftheTiger]

Note about Rep PR's

I keep track of Rep PR's on this 5/3/1 program because it gives me a target to beat when I get to my + set. So for example, today, I had a 5+ set of deadlifts scheduled with 345 lbs. I saw on my tracker that I had done 330 for 7 at some point in these last 4 cycles, so I needed to beat that. Here's the way I track that.



I also keep this on a dry erase whiteboard in my home gym, so I can see it during a workout.

[ThighoftheTiger]

11/7/2015 - SATURDAY - 12:30PM - 5/3/1 - WEEK 1 - CYCLE 5
Energy Level = 7/10
BW = 213 lbs

BENCH

12 x 45 lbs (bar) - wu
5 x 125 lbs [56.7kg] - wu
5 x 145 lbs [65.8kg] - wu

5 x 168 lbs [67.2kg] - 65%TM (w/ added 5lbs)
5 x 188 lbs [85.3kg] - 75%TM
7 x 213 lbs [96.6kg] - 85%TM - 5+ set - left shoulder was the show stopper again

3 x 225 lbs [102.1kg] - joker
3 x 240 lbs [108.9kg] - joker - Rep PR - see last post
F x 265 lbs - failed joker attempt

8 x 168 lbs [76.2kg] - FSL
8 x 168 lbs [76.2kg] - FSL
8 x 168 lbs [76.2kg] - FSL

INCLINE SHRUG

8 x 195 lbs [88.5kg]
8 x 215 lbs [97.5kg]
8 x 225 lbs [102.1kg]

Okay workout, though later in the day than normal. Drank a large volume of a Granite City vanilla lager yesterday, so good to see it didn't ruin the day's workout.

[ThighoftheTiger]

11/8/2015 - SUNDAY - 10:50 AM - 5/3/1 - WEEK 2 - CYCLE 5
Energy Level = 6/10
BW = 212.4 lbs

SQUAT - TM = 280 lbs [127kg]

8 x 45 (bar) - wu
5 x 135 lbs [61.2kg] - wu
3 x 170 lbs [77.1kg] - wu

3 x 196 lbs [88.9kg] - 70%TM
3 x 224 lbs [101.6kg] - 80%TM
6 x 252 lbs [114.3kg] - 90%TM - 3+ set - was hoping to get 8, but ran out of gas

8 x 196 lbs [88.9kg] - FSL
8 x 196 lbs [88.9kg] - FSL
8 x 196 lbs [88.9kg] - FSL
8 x 196 lbs [88.9kg] - FSL

RDL

5 x 195 lbs [88.5kg]
5 x 235 lbs [106.6kg] - no energy left pfft!

No excuses. Just tired.

[ThighoftheTiger]

11/14/2015 - SATURDAY - 10:50 AM - 5/3/1 - WEEK 2 - CYCLE 5 - delayed from Thursday due to laziness
Energy Level = 6/10
BW @ 212.2

DEADLIFT - TM=400 lbs [181.4kg]

5 x 135 lbs [61.2kg] - wu
4 x 190 lbs [86.2kg] - wu
3 x 240 lbs [108.9kg] - wu

3 x 280 lbs [127.0kg] - 70%TM
3 x 320 lbs [145.1kg] - 80%TM
7 x 360 lbs [163.3kg] - 90%TM - Rep PR

3 x 395 lbs [179.2kg] - joker - Rep PR

Okay workout. Felt horribly lazy this week. Mental motivation needs a kick in the butt. Still, happy with the 2 rep PR's this day.

[ThighoftheTiger]

11/15/2015 - SUNDAY - 10:15 AM - 5/3/1 - WEEK 2 - CYCLE 5 - a day behind schedule
Energy Level = 7/10

BENCH - TM=250 lbs [113.4kg]

12 x 45 (bar) - wu
5 x 125 lbs [56.7kg] - wu
3 x 155 lbs [70.3kg] - wu

3 x 175 lbs [79.4kg] - 70%TM
3 x 200 lbs [90.7kg] - 80%TM
4 x 225 lbs [102.1kg] - 90%TM - 3+ set but my left shoulder hurts this morning. Boo hiss.

8 x 175 lbs [79.4kg] - FSL
8 x 175 lbs [79.4kg] - FSL
8 x 175 lbs [79.4kg] - FSL

TRICEP ROPE PUSHDOWNS

8 x 50 lbs
8 x 50 lbs
8 x 50 lbs

INCLINE SHRUG

8 x 200 lbs [90.7kg]
8 x 220 lbs [99.8kg]
8 x 230 lbs [104.3kg]

L-FLY

10 x 10 lbs ea.
10 x 10 lbs ea.

Need to work on my tricep strength. Left shoulder was quite out of sorts today. Need to incorporate those L-Fly's into the mix for maintenance on the shoulders. On a positive note, I almost puked with this workout!

[ThighoftheTiger]

11/17/2015 - TUESDAY - 5:10 AM - 5/3/1 - WEEK 3 - CYCLE 5
Energy Level = 4/10 - Sleep walking tired and almost bagged it.

SQUAT - TM=280 lbs [127kg]

8 x 45 (bar) - wu
5 x 135 lbs [61.2kg] - wu
3 x 185 lbs [83.9kg] - wu

5 x 210 lbs [95.3kg] - 75%TM
3 x 238 lbs [108kg] - 85%TM
6 x 266 lbs [120.7kg] - 95%TM 1+set - Pitiful rep PR - Vid

Horribly tired this morning. Skipped the FSL's and RDL's. Lazy bum!

[boathead]

very nice start to your new journal. good luck.

something to take a look at: your squat form generally patterns a low bar squat, yet the bar placement is rather high bar. if you can work on your shoulder mobility and skootch that bar a bit lower down your traps, imo your squat numbers will skyrocket.

[ThighoftheTiger]

very nice start to your new journal. good luck.

something to take a look at: your squat form generally patterns a low bar squat, yet the bar placement is rather high bar. if you can work on your shoulder mobility and skootch that bar a bit lower down your traps, imo your squat numbers will skyrocket.

Thanks! Absolutely right, my shoulders are way too tight. I've done high bar most of my life and have been trying to go low bar this run, but as you see, tougher than it sounds. I'll look into how to get these shoulders looser...if it's not too late.

Appreciate the feedback!

[boathead]

meh, you're a young pup! maybe about 4 years ago, i crapped out on 1rm in squat at 300lbs. i then worked, i mean worked, at getting that damn bar lower. probably took me more than a month, more like 2 months, to get it in place. then of course all ligament/tendon angles needed to adjust. but i got a 365lb squat in short order as a result, and was repping the same 300lbs that i had failed on for 10 reps.

anyway, it's all good my friend. hit it hard!

[ThighoftheTiger]

meh, you're a young pup! maybe about 4 years ago, i crapped out on 1rm in squat at 300lbs. i then worked, i mean worked, at getting that damn bar lower. probably took me more than a month, more like 2 months, to get it in place. then of course all ligament/tendon angles needed to adjust. but i got a 365lb squat in short order as a result, and was repping the same 300lbs that i had failed on for 10 reps.

anyway, it's all good my friend. hit it hard!

Do you have a log going right now?

[ThighoftheTiger]

11/19/2015 - THURSDAY - 5:05 AM - 5/3/1 - WEEK 3 - CYCLE 5
Energy Level = 5/10
BW =214 lbs

DEADLIFT - TM=400 lbs [181.4kg]

5 x 135 lbs [61.2kg] - wu
5 x 200 lbs [90.7kg] - wu
3 x 260 lbs [ 117.9kg] - wu

5 x 300 lbs [136.1kg] - 75%TM
3 x 340 lbs [154.2kg] - 85%TM
1 x 380 lbs [172.4kg] - 95%TM - 1+ set - Mean ole Mr. Gravity this morning.

Can't say I was happy with that, but I shall be satisfied, nonetheless. It's been one year to the day that I seriously tore my right external oblique deadlifting 365 lbs. So I really can't complain. This has been a good run (one more workout in this cycle). Deload next week.

Putting some serious effort into shoulder mobility. Doing Anywhere Arm Bars, if you know your Sean Schniederjan. Already seems to help my left shoulder feel better. Time will tell.

[wishiwasdivin]

Some great looking lifts man, mirin that squat depth.

[ThighoftheTiger]

Some great looking lifts man, mirin that squat depth.

Thanks! And also thanks for visiting the journal.

[ThighoftheTiger]

11/21/2015 - SATURDAY - 9:50AM - 5/3/1 - WEEK 3 - CYCLE 5
Energy Level = 7/10
BW = 214 lbs

BENCH - TM=250 lbs [113.4kg]

15 x 45 (bar) - wu
5 x 95 lbs [43.1kg] - wu
4 x 135 lbs [61.2kg] - wu
3 x 160 lbs [72.6kg] - wu

5 x 188 lbs [85.3kg] - 75%TM - vid
3 x 213 lbs [96.6kg] - 85%TM - vid
4 x 238 lbs [108kg] - 95%TM - 1+ set - Current Rep PR - vid

2 x 250 lbs [113.4kg] - joker - Another Rep PR - vid

8 x 188 lbs [85.3kg] - FSL
8 x 188 lbs [85.3kg] - FSL
5 x 188 lbs [85.3kg] - FSL - Left shoulder jiggery

INCLINE SHRUG

8 x 205 lbs [93kg]
8 x 225 lbs [102.1kg]
8 x 235 lbs [106.6kg]

TRICEP ROPE PUSHDOWN

12, 8f, 4f x 40lbs [occlusion style] 15 seconds rest between sets

L-FLY

10,10,10 x 10lbs ea.

Good workout. Next week is a programmed deload. Happy Thanksgiving everyone!

[mirroroferised]

Good work in here man. Love that white board idea. I had an old home gym in a different room at one point and had chalk board paint on part of the wall but that was just a pain. I think I'll steal your idea

[ThighoftheTiger]

Good work in here man. Love that white board idea. I had an old home gym in a different room at one point and had chalk board paint on part of the wall but that was just a pain. I think I'll steal your idea

Steal away! Always happy to share ideas. Thanks for visiting the journal!

[wishiwasdivin]

Benching is looking good my man

[tscw1]

you're doing pretty well, your lifts are just over mine at the moment, so I'll use your log as motivation

[ThighoftheTiger]

Benching is looking good my man

It's not the powerlifting, leg drive type, but thanks! Appreciate it. I've got a little shake going on at max effort (shows in my right arm in the vid)...something that's come on as I get older.

you're doing pretty well, your lifts are just over mine at the moment, so I'll use your log as motivation

Keep pushing it. Slow and steady over the long haul. Are you going to post in a journal? Works as another form of motivation, I've found. Cheers!

This is my deload week (Week 4 - Cycle 5), so I'll post the meager stats at the end of the week. Next week I'm going to do a 1 Cycle test on 3/5/1 and see how that feels. I'm liking the idea of heavy-medium-heavy-deload (3/5/1), but I need to feel it to really decide if its something I'll extend into next year.

[tscw1]

Keep pushing it. Slow and steady over the long haul. Are you going to post in a journal? Works as another form of motivation, I've found. Cheers!

Cheers, I've added one last week, I've just added a signature with the link to my log.

Chris

[ThighoftheTiger]

5/3/1 - WEEK 4 - CYCLE 5 - DELOAD

11/22/2015 - 9:40 AM

SQUAT

8 x 45 lbs
5 x 140 lbs
5 x 170 lbs
5 x 200 lbs
5 x 200 lbs
5 x 200 lbs

11/25/2015 - 5:10 AM

DEADLIFT

5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 265 lbs
5 x 265 lbs
5 x 265 lbs


11/27/2015 - 9:30 AM

BENCH

15 x 45 lbs
15 x 45 lbs
5 x 130 lbs
5 x 155 lbs
5 x 180 lbs
5 x 180 lbs
5 x 180 lbs
5 x 180 lbs
5 x 180 lbs

L-FLY

12 x 11.25 lbs ea.
12 x 11.25 lbs ea.
12 x 11.25 lbs ea.


Itching to get on with next week's training. Setting SQUAT TM to 290 lbs, DEADLIFT TM to 410 lbs, and BENCH TM to 255 lbs.
I'm going to do the next three weeks as 3/5/1 as an experiment. 3+ and 1+ weeks with a single at TM, 5 week is strictly 5 and no more. Will also include FSL as I feel up to it.

I'm also going to be putting plywood into my cage and deadlift area. I've noticed that the padded flooring I'm standing on is squishing down as I get under heavier loads, and that can't be good for me. We'll see how that changes things. I've also put a new deadlift bar on my Christmas wish list. Either this bar or that bar.

Oh, and starting Monday and Tuesday next week, I start (again) coaching my two remaining teenagers on Starting Strength, following strictly after Rippetoe's protocol and using GOMAD for about two months. Hoping to see about 20-30 lbs of bodyweight added to each one. I'll see if I can manage a separate log with pics and vids to keep them accountable in addition to Drill Sergeant Dad! The 18 yo is going into the USMC in June, and the 16 yo is on the varsity high school football team. I hope we can get both into MAN BEAST territory by then. Stay tuned!

[ThighoftheTiger]

11/29/2015 - SUNDAY - Experiment w/ 3/5/1 - WEEK 1 - CYCLE 6
Energy Level = 6/10
BW = 213 lbs

SQUAT - TM=290 lbs [131.5kg]

8 x 45 (bar) - wu
5 x 135 lbs [61.2kg] - wu
3 x 165 lbs [74.8kg] - wu
2 x 190 lbs [86.2kg] - wu

3 x 203 lbs [92.1kg] - 70%TM - Vid
3 x 232 lbs [105.2kg] - 80%TM - Vid
7 x 261 lbs [118.4kg] - 90%TM - (3+) set - Rep PR - Vid
1 x 290 lbs [131.5kg] - 100%TM - Vid
0 x 365 lbs [165.6kg] - Just a walk out only - Vid
1 x 315 lbs [142.9kg] - joker - Vid

8 x 203 lbs [92.1kg] - FSL
8 x 203 lbs [92.1kg] - FSL
8 x 203 lbs [92.1kg] - FSL

RDL

5 x 195 lbs [88.5kg]
5 x 225 lbs [102.1kg]
5 x 275 lbs [124.7kg]

Okay workout. Could have gotten more on the 3+ set and the 315, but the bar kept rolling around on my traps. Trying desperately to do low bar squats, but I just have to keep at it. Working on shoulder mobility. New floor worked fine.

Video is a bit long. Enjoy the launch music.

[iron619]

Hello Sir,
Looks like you are well organized with your training, especially with clearly tracking your PRs (I like the whiteboard idea, too).

You just recently switched from the standard 5/3/1 to the powerlifting-specific 3/5/1 format. I think you will enjoy the more frequent singles (1+ sets) you are doing on week 1 and week 3, instead of just doing them on one day during week 3.

You just came off a deload. After loading for 3 weeks, did you feel the need to deload, or did you simply deload because the program designed for it? My memory of 5/3/1 (3rd edition) is a bit foggy, but I believe the deload weeks could be stretched out after 2 loading" waves (6 weeks loading, 1 week deloading).

BTW, I did 5/3/1 for 11 months straight -- with it, I deadlifted 3x BW in competition for the first time. Hope you see similar gains!

[wishiwasdivin]

Those are some great looking squats man, nicely done

[ThighoftheTiger]

Hello Sir,
Looks like you are well organized with your training, especially with clearly tracking your PRs (I like the whiteboard idea, too).

You just recently switched from the standard 5/3/1 to the powerlifting-specific 3/5/1 format. I think you will enjoy the more frequent singles (1+ sets) you are doing on week 1 and week 3, instead of just doing them on one day during week 3.

You just came off a deload. After loading for 3 weeks, did you feel the need to deload, or did you simply deload because the program designed for it? My memory of 5/3/1 (3rd edition) is a bit foggy, but I believe the deload weeks could be stretched out after 2 loading" waves (6 weeks loading, 1 week deloading).

BTW, I did 5/3/1 for 11 months straight -- with it, I deadlifted 3x BW in competition for the first time. Hope you see similar gains!

Thanks for visiting the journal! I deload every four weeks because my body needs it. Now that I'm 50, I've noticed the need more than ever. I'm making small steps forward, but I think my hyooge gains are behind me. Don't get me wrong, I'm going to continue to bust my ass for as long as the gains keep coming. I just know I'm well past newb gains and it's slow and steady here on out.

Those are some great looking squats man, nicely done

Except for the bar rolling around....thanks!