Back at it with a vengeance.

**Big (G)** · 07-10-2019, 11:07 AM

OK... So...

For the past couple of months (3/19-5/19) I've been reading "The Barbell Prescription: Strength Training for Life After 40" by Jonathon M Sullivan & Andy Baker (https://www.amazon.com/Barbell-Presc.../dp/0982522770).

It. Is. Excellent.

I'm pretty sure, if you piled up all the bodybuilding books that I've read in my time, it'd be a pile considerably taller than me (& I'm 6'2"). And yet, all added up together, I wouldn't say they were anywhere near as informative, eye-opening, detailed, evidence-based, compelling, hard to put down, fascinating & down-right life-changing as The Barbell Prescription book has been.

It's based on Mark Rippetoe's book "Starting Strength: Basic Barbell Training" (https://www.amazon.com/Starting-Stre.../dp/0982522738) combined with "Practical Programming for Strength Training" by Mark Rippetoe & Andy Baker (https://www.amazon.com/Practical-Pro.../dp/0982522754) except it's been written strictly for people over 40 (incl. over 50, 60 & even 70).

It advocates for whole-body workouts, three times a week, focusing on the primary compound movements (e.g. Squats, deadlifts, bench, military press) with some additional ancillary work thrown in for good measure (E.g Rows, chins).

**Big (G)** · 07-10-2019, 11:09 AM

(Don't ask why this site ab-so-lute-ly REFUSED to allow me to post this entire post in a single post.. forcing me to do it in two separate posts... BUT ANYWAY...)

The overall premise of the book (again this is all evidence-based stuff) is that more senior bodybuilders/weightlifters (or "Masters Athletes" as they're referred to in the book) are "Intensity Dependent," meaning it's important to keep creeping the weight up, week after week, in order to get any stronger. That may sound like common sense, but it advocates for doing this by primarily by limiting volume (E.g. # of reps).

In short then, if you're eating correctly, getting enough sleep, and training hard, then you should be getting stronger (and putting more weight on the bar) every single week. If you're not accomplishing that, then (chances are) you're just doing too much volume (E.g. too many reps, or too many exercises).

I could go on and on about how freakin' fantastic I found this book to be, but I'd end up writing what has already been written here... https://startingstrength.com/article...masters-lifter

When you see 76-year-old women squatting reps with 125lb, 67-year-old women locking deadlifts out with 185lb, guys in their 70s deadlifting 315lb, and mid-50-year-olds deadlifting over 400lb, it's hard to disagree. These guys surely know what they're talking about.

So this is it then... I'm done with 3-way body splits. No more Push/Pull/Legs splits for me. No more Horizontal/Vertical/Legs separations. I'm completely done with all that! From now on, I'm doing WHOLE BODY WORKOUTS, 2-3x WEEKLY, with Squats every time. Chest & Military Presses every time. Rows & Chins every time. The only thing that will be changing in the intensity & volume.

Monday will be HEAVY DAY (100% intensity) E.g. 5x5
Wednesday will be LIGHT DAY (80% intensity) E.g. 3x12
Friday will be MEDIUM DAY (90% intensity) E.g 4x8

The goal will be to increase the intensity (I.e. Weight) every Monday.
Every Monday.
Every Monday.
Every Monday.

{Insert ManGrunt Here}

**Big (G)** · 08-26-2019, 06:37 PM

Whole Body Workouts - "Starting Strength" program (Bulking).
Weight: 168lb. Caloric intake: 5-6,000.

HEAVY DAY (100%)

Squats
135lb: 5x1
155lb: 5x1
185lb: 5x1
205lb: 5x1
225lb: 5x2
NOTE: Left hip burn (again). Wide stance.

Deadlifts
135lb: 5x1
185lb: 5x1
235lb: 8x2
NOTE: Double overhand grip failing on R4.

Weighted Dips
BW: 8
BW+10lb: 5x1
BW+20lb: 5x1
BW+25lb: 5x1
BW+35lb: 5x3

Chinups (underhand grip)
BW-20lb: 12(fail), 8

Bent-over Barbell Rows
45lb: 10x1
95lb: 8x1
115lb: 5x1
135lb: 5x1
155lb: 5x1 (losing form)
145lb: 5x3

Overhead Press (Military)
45lb: 10x1
65lb: 5x1
80lb: 8x1
95lb: 5x3

**ElrondHubbard** · 08-26-2019, 08:43 PM

Nice exercise selection, and good numbers! I'm also a fan of full-body thrice weekly. But... are you really serious about that 5-6,000 calories?

**Big (G)** · 09-20-2019, 03:50 PM

Originally Posted by ElrondHubbard

Nice exercise selection, and good numbers! I'm also a fan of full-body thrice weekly. But... are you really serious about that 5-6,000 calories?

Yes, Elrond. I've got lots of catching up to do with this log. But you'll see. My body responds fantastically well to a calorie surplus & heavy lifting.

Between Dec'18 & Apr'19 I cut from 208 to 160 while (I'd guess) adding 5-10lb of muscle. From Apr'19 to early Aug'19, on 5-6,000cal daily, I bulked from 161 to 205lb, deliberately. It was hard to estimate exactly how much meat went on, but since early Aug'19 I've been cutting again. I'm currently 184 and (I'd say) slightly leaner than I was at 161. So, a solid 20lb of muscle gained, for sure.

I'd hasten a guess that the speed of my comeback is because I've been here before. Throughout my 30s, prior to torn shoulder, broken leg (x2), divorce, depression, etc, I bulked & cut (bulked & cut, bulked & cut..) my way to 200lb & 6-8% bf.

It feels so good to be back, it's impacting every second of every day. I walk differently. I'm more confident. I landed a super-dooper new job. And my old, baggy, unflattering t-shirts that I used to hide my old in, are now all in the trash, replaced with tighter, sexy, body-fitting t-shirts which, while intended to raise my girlfriend eyebrow (which, happily, they did) even garnered wolf-whistles & cat-calls from transvestites at a local Pride festival. Hahaha...

Hey.. I'll take compliments from whoever, whenever.

The only sad news amidst all this success and joy is that I've developed tendinitis in my left elbow. It's a grip-related thing, presumably from frequent, heavy deadlifts, rows, pull-ups & shrugs. I've never had it before and I didn't realize what was happening until it was too late. It went from a little bit sore, to extremely painful indeed, over the course of a month or two and it just won't seem to get any better.

Always something. *Sigh*

**Big (G)** · 09-20-2019, 04:15 PM

Whole Body Workouts - "Starting Strength" program (Bulking).
Weight: 168lb. Caloric intake: 5-6,000.

LIGHT DAY (100%)

Squats
135lb: 8x1
185lb: 8x3
NOTE: Not all the way down. Watching out for left hip pain. Thinking I may need to narrow my stance, if I want to lift heavier.

Deadlifts (Heavy)
135lb: 8x1
185lb: 5x1
225lb: 3x1
245lb: 3x1
275lb: 5x5
Nice!

Low Cable X-over
(Incline chest press)
40lb: 10x1 (Easy)
50lb: 8x3

Wide-grip Pull-ups
BW-100lb: 5x1
BW-90lb: 5x1
BW-80lb: 5x1
BW-70lb: 5x1
BW: 3x2 (Not fully over bar)

Shrugs
135lb: 5x1
185lb: 8x3

One-arm Jammer
Bar + 45lb: 8x2

Cable Curls
? lb: 20x1, 7x1 (fail)
...
...Super set with...
...
Push-ups
20x1, 10x1 (fail)

**Big (G)** · 09-20-2019, 04:22 PM

Week off.

(Previously torn..) Shoulder injured/painful following 9mile kayaking trip.

**Big (G)** · 09-20-2019, 04:34 PM

Whole Body Workouts (3x/wk)- "Starting Strength" program (Bulking).

HEAVY DAY (100%)

Squats
135lb: 5x1
165lb: 5x1
190lb: 3x1
210lb: 2x1
230lb: 1x1
245lb: 5x1
250lb: 5x1 (Hip twinge, again)
245lb: 5x1

Deadlifts
135lb: 5x1
185lb: 3x1
225lb: 1x1
245lb: 8x2

Weighted Dips
BW: 5x1
BW+10lb: 3x1
BW+20lb: 3x1
BW+30lb: 2x1
BW+45lb: 5x5

Chinups (underhand grip)
BW-100lb: 5x1
BW-70lb: 3x1
BW: 2x1
BW+10lb: 6x1, 5x1 (fail)
BW: 6x1, 4x1 (fail)

Overhead Press (Military)
45lb: 10x1
70lb: 5x1
85lb: 8x1
100lb: 8x3
...
... Super set with...
...
Bent-over BB Rows
155lb: 8x2 (failing)
135lb: 8x1

**Big (G)** · 09-20-2019, 04:46 PM

Lost workout notes.

**Big (G)** · 09-20-2019, 04:56 PM

"Starting Strength" program - Whole Body Workouts (3x/wk)
(Bulking; 5-6,000 calories daily).

HEAVY DAY (100%)

Squats
135lb: 5x1
165lb: 5x1
195lb: 3x1
215lb: 2x1
235lb: 1x1
255lb: 5x2
250lb: 5x1

Deadlifts
135lb: 5x1
185lb: 3x1
225lb: 1x1
245lb: 1x1
255lb: 8x2

Weighted Dips
BW: 8x1
BW+20lb: 4x1
BW+35lb: 2x1
BW+45lb: 1x5
BW+50lb: 5x1
BW+55lb: 5x2

Chinups (underhand grip)
BW-100lb: 5x1
BW-80lb: 3x1
BW: 1x1
BW+10lb: 1x1
BW+20lb: 5x1, 4x1 (fail)
BW+15lb: 5x1 (fail)
BW+10lb: 4x1 (fail)
BW+5lb: 2x1 (fail)
[20 total working reps]

- Out of time -

**Big (G)** · 09-20-2019, 05:33 PM

Whole Body Workouts - "Starting Strength" program (Bulking).
Weight: 175lb. Caloric intake: 5-6,000 daily.

LIGHT DAY (100%)

Squats
Bar: 10x1
135lb: 5x1
160lb: 4x1
185lb: 3x1
205lb: 2x1
225lb: 8x3
Nice. No hip pain. Narrower stance. Shoulder width.
Toes pointing slightly outwards. Feels like leg press. Happy.

Deadlifts (Heavy)
135lb: 8x1
185lb: 5x1
225lb: 3x1
245lb: 1x1
265lb: 1x1
285lb: 5x2

Low Cable X-over
(Incline chest press)
40lb: 10x1 (Easy)
50lb: 8x1
60lb: 5x3

OH Press (Military)
Bar: 10x1
65lb: 5x1
85lb: 3x1
105lb: 5x3

**Big (G)** · 09-21-2019, 12:16 PM

Whole Body Workouts (3x/wk)- "Starting Strength" program (Bulking).

MEDIUM DAY (100%)

Squats
Bar: 10x1
135lb: 8x1
165lb: 5x1
195lb: 7x1
225lb: 2x1
235lb: 8x2

T-Bar BB Rows
Bar + 45lb: 8x1
Bar + 90lb: 8x1
Bar + 135lb: 8x1
Bar + 160lb: 8x1
Bar + 180lb: 8x2 (failing last rep)

Weighted Dips
BW: 8x1
BW+15lb: 5x1
BW+30lb: 3x1
BW+42½lb: 8x2

Wide-grip Pull-ups [20 total reps]
BW-100lb: 5x1
BW-80lb: 3x1
BW: 3x2 (can't see over bar)
BW-70: 5x1 (fail)

BB Shrugs
135lb: 8x1
185lb: 5x1
225lb: 8x1
245lb: 8x1 (failing)

BB Calf Press
225lb: 8x1
275lb: 26x1 (grip failing)

**Big (G)** · 09-21-2019, 12:19 PM

Tendinitis pain in left elbow, bugging me.

Started months ago, during monotonous/repetitive admin job copying&pasting (Ctrl+C/Crtl+V) every day, all day, in Microsoft Excel, for 3-4 months.

Seemed to have healed (at least it stopped hurting, for a while), but feels like it's coming back now.

Have Dr.-prescribed cream. Hopefully it helps. Favoring other hand for grip-related tasks like holding glasses or opening door-knobs & jars.

Not significantly interfering with workouts, but sore afterwards. Dammit.

**Big (G)** · 09-21-2019, 12:26 PM

Uh-oh! What I have I done!?

Awful lower back pain, presumably from Bent-Over Rows on Saturday (see post directly above).

Not a sharp/stabbing/injury-type pain, but waaaay more sore than normal DOMS.

Struggling to get up and down, in & out of chairs, pick anything up off of the floor.

Whining, wincing & moaning, with everyday tasks.

It might be bad. It might not be. Can't tell right now. It hurts though; Bad.

Using g/f's heating pad, laying on the floor, trying everything I can.

Hopefully it's not bad. Dammit.

**Big (G)** · 09-21-2019, 12:57 PM

Whole Body Workouts (3x/wk)- "Starting Strength" program
(Bulking; 5-6,000 calories per day).

HEAVY DAY (100%)

NOTE: Recovering from Back Injury (see previous post).
Can't squat, or barely bend over, so...

Leg Press
(Haven't done these in a while. Wasn't sure what I was capable of. Crept the weigh up, little by little).
90lb: 10x1
140lb: 5x1
180lb: 3x1
230lb: 2x1
270lb: 2x1
320lb: 1x1
360lb: 5x1
410lb: 5x1
420lb: 5x1
430lb: 5x1
440lb: 5x1
450lb: 5x1
i.e. 10x 45lb plates... Nice!

Weighted Dips
BW: 5x1
BW+20lb: 5x1
BW+40lb: 3x1
BW+50lb: 1x1
BW+60lb: 5x5

Chin-ups [20 total working reps]
BW-80lb: 3x1
BW: 2x1
BW+12½lb : 2x1
BW+22½lb : 5x2, 3x1 (fail)
BW+20lb : 3x1 (fail)
BW+12½lb : 3x1 (fail)

One-arm T-Bar BB Jammers
Bar+25lb: 8x1
Bar+35lb: 5x1
Bar+50lb: 3x1
Bar+60lb: 5x3

Low Cable X-Over (Incline Chest Press)
40lb: 5x1
50lb: 3x1
60lb: 5x3
50lb: 8x3

Laying T-Bar Row (machine)
Bar+45lb: 8x1
Bar+90lb: 8x3
NOTE: Probably too heavy. Using momentum to get it up. Can't hold it there.
Plus.. It's an odd machine.. Movement feel uncomfortable/unnatural. I don't like it.
Can't do bent-over BB rows with lower back the way it is. Meh..

Thread: Back at it with a vengeance.

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THE BARBELL PRESCRIPTION !!!! (Post 1of2)

THE BARBELL PRESCRIPTION !!!! (Post 2of2)

Tues 5/21

5/23/19

5/24 -> 6/3

6/4/19

6/5 -> 6/9/19

Mon 6/10/19

Wed 6/12/19

Sat 6/15/19

TENDINITIS.. Grr!

BACK INJURY... Aargh!!

Tues 6/18/19

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