Welcome…After looking over the website you mentioned your better of here with us old meat heads. There quite a few very knowledgeable folks in regards to training whom hang there hats in this forum.
[quote]FISCHER613 wrote:
I prefer Oktober fest beers at the moment. Or a good wheat beer like Hackor Schorr mmmm…
Stronglifts is a . Well mom said “if you have nothing nice to say…”. Good in theory bad in practice. And to pay to be able to log in there WTF?!, with other newbies with the same questions as yourself?
Never-ending-circle-jerk.
Well welcome aboard–hope you lift strong!![/quote]
Or, as they said on the Britcom “My Hero” . . .
“Good morning, my, you’re looking lovely.”
“Am I?”
"No, of course not. But Janet says if you can’t think of anything nice to say, it’s polite to lie. You have a warm smile. You have a very attractive personality . . . "
Week 5 / Day 13
Squat - bw 1x20, eb 1x15, 100lbs 1x10, 165lbs 1x5, 215lbs 1x2, 230lbs 8x2, 155lbs 1x10
Curls (after every Sqwat set) - Dumbbells 20lbs 1x20, 25lbs 1x15, 30lbs 1x10, 35lbs 1x10, 40lbs 1x7, 45lbs 6x5
Bench - eb 1x20, 95lbs 1x15, 115lbs 1x10, 135lbs 1x7, 145lbs 1x5, 155lbs 1x1, 160lbs 8x2, 125lbs 1x10
DL - 135lbs 1x20. 225lbs 1x12, 275lbs 1x5, 315lbs 1x1, 325lbs 8x2, 245lbs 1x10
Dips - bw 3x12
…no worries about hijacking the log boys, I’ve seen worse done in these forums. And thanks to all who took the time to drop in.
buffalo, welcome.
Solid work.
james
I’ve been pretty much MIA lately so belated welcome. We’re the same age, heights near the same, I’ve got some weight on you. Like you workout, hitting all the big lifts. Am I reading your workout right and you’re doing bench, sqaut, deads in the same day? That hurts. You doing anything for cardio? Throw in some stretching before you get lectured, too.
Hawk -
Howdy
James-
Thanks, just tryin’ to catch up with the big boys
hel320-
Howdy.
Yeah that routine of S / B / DL is a long day. The 'B" session is S / P / Row / and usually some single leg work…and that’s not much easier if it’s BSS for volume.
Cardio…I play a lot of Squash, that takes care of cardio pretty well. I hate to run distances, boring as shit. I’ll do sprint drills occasionally. And when I get the chance I push an old '58 Willy’s Jeep that belongs to my son, it’s my improvised “prowler”.
As to the stretching, I warm-up for a good 15-20 minutes: Dynamic stretches, foam rolling, band work, mobility drills
Week 5 / Day 14
Squat - bw 1x20, eb 1x15, 115lbs 1x10, 165lbs 1x7, 215lbs 1x5, 230lbs 5x3, 150lbs 1x10
Neutral Grip Chins (after every squat set)- bw 1x10, +10lbs 1x10, +15lbs 1x7, +20lbs 1x5, +25lbs 5x5
…break for an hours worth of Doubles Squash
Press - eb 1x20, 85lbs 1x12, 105lbs 1x7, 115lbs 1x2, 120lbs 5x3
Row - 105lbs 1x20, 125lbs 1x12, 155lbs 1x7, 165lbs 8x2
Lying Triceps Extension - 45lbs 1x15, 65lbs 1x10, 75lbs 1x5, 80lbs 3x5
I’m pooped. I’m also surprised that I was able to get the Press 5x3, I was shot after playing 6 hard games.
Nice work-
those old bill starr or SS routines will kick your ass.
Holy crap thats volume supersetted with squash!! pooped? I cant understand why?..haaha…nice work
Week 5 / Day 15
Squat - bw 1x20, eb 1x20, 115lbs 1x12, 165lbs 1x7, 215lbs 1x3, 230lbs 1x1, 235lbs 8x2, 155lbs 1x10
These felt good, only a couple of lifts where I lost focus…but none of them were in any trouble of not getting done. Have gone to two minutes rest…
Curls (after every Squat set) 20lbs 1x20, 30lbs 1x15, 40 lbs 1x10, 45lbs 8x5
Bench - eb 1x20, 95lbs 1x15, 135lbs 1x7, 155lbs 1x3, 160lbs 5x3, 130lbs 1x10
No issues, the bar continues to go up quickly.
Deadlift - 135lbs 1x20, 225lbs 1x10, 315lbs 1x5, 325lbs 5x3, 245lbs 1x10
No issues, just powered through them. Two minutes rest here as well…
Dips - bw 3x15
Still feeling the LTEs from the other night…
Nice to have a night where it’s just the bar and plates…no racquet in sight.
Oh, by the way. THE OLD POWER RACK IS BACK BABY!!!
Oh my Gawd, I thought I was pushing the volume! Squats, bench, and deads on the same day???
Not a lot of squash players still around outside of India. Played some in the military, mainly handball, then racquetball took over and couldn’t find many players of the other court sports.
Buff I cant imagine doing 3 big lifts in a single session…that takes major endurance both mental and physical…props to you sir!..How long does a session take you? just curious…
Cav-
This is pretty much the routine I’ve used all along, except when I did my stint on 5/3/1. In fact it started as a 5x5 in the beginning and I turned it into a 3x5, as the 5x5 was torching my body. Even 3x5 is a grind with this schedule.
hel-
Squash is a bigger game outside the US, though there are pockets around the country where the game is played at a pretty high level. In our area, racquetball is just about dead, but squash courts are going up incrementally. Helps to have Canada right next door.
OG-
Like I said to Cav, it’s how I’ve always scheduled things. The S / B / DL day is a mind bender, I’ll give you that. A typical session consists of 15-20 minute warm-up and each major lift 20-30 minutes (depending on whether it’s 8x2 or 5x3). So all in, it’s about 1 1/2 - 2 hours. Which is about the length of a Squash match with warm-up and cool-down.
[quote]Buffalo150 wrote:
Been lurking here forever. Got kicked out of SL because I didn’t go GOLD.
I need a new place to keep my training log and TNATION seems to be the most likely place to keep said log.
By way of introduction:
56
6’ 3"
200lbs
Squat - 285lbs
Press - 147.5lbs
Bench - 210lbs
Deadlift - 405lbs
Reconstructed left knee, right hip issues
Getting back to training after an injury layoff
Running my own program of an 8x2 / 5x3 progression.
Week 5 - Day 12 (I think…I’d know if I could access my old log, goddamn it!)
Squat - bw 1x 20, eb 1x15, 115lbs 1x10, 185lbs 1x5, 205 lbs 1x1, 225lbs 5x3, 155lbs 1x10
Curls (after every squat set) - 45lbs dumbbells 10x5
Press - eb 1x20, 95lbs 1x12, 105lbs 1x6, 115lbs 1x1, 120lbs 8x2, 95lbs 1x10
Row - 105lbs 1x20, 125lbs 1x12, 145lbs 1x6, 155lbs 1x1, 160lbs 5x3, 125lbs 1x10
Dips - bw 3x10
Left out the BSS as my legs were dead…
[/quote]
Looks like you are off to a great start here. I have to admit I wish I were likely to be close to those number when I hit 56 … I’m 55 and only 5’5" so I’m unlikely to get to 6’3" by my next birthday. 
[quote]Elaikases wrote:
[quote]Buffalo150 wrote:
Been lurking here forever. Got kicked out of SL because I didn’t go GOLD.
I need a new place to keep my training log and TNATION seems to be the most likely place to keep said log.
By way of introduction:
56
6’ 3"
200lbs
Squat - 285lbs
Press - 147.5lbs
Bench - 210lbs
Deadlift - 405lbs
Reconstructed left knee, right hip issues
Getting back to training after an injury layoff
Running my own program of an 8x2 / 5x3 progression.
Week 5 - Day 12 (I think…I’d know if I could access my old log, goddamn it!)
Squat - bw 1x 20, eb 1x15, 115lbs 1x10, 185lbs 1x5, 205 lbs 1x1, 225lbs 5x3, 155lbs 1x10
Curls (after every squat set) - 45lbs dumbbells 10x5
Press - eb 1x20, 95lbs 1x12, 105lbs 1x6, 115lbs 1x1, 120lbs 8x2, 95lbs 1x10
Row - 105lbs 1x20, 125lbs 1x12, 145lbs 1x6, 155lbs 1x1, 160lbs 5x3, 125lbs 1x10
Dips - bw 3x10
Left out the BSS as my legs were dead…
[/quote]
Looks like you are off to a great start here. I have to admit I wish I were likely to be close to those number when I hit 56 … I’m 55 and only 5’5" so I’m unlikely to get to 6’3" by my next birthday.
[/quote]
Heel lifts. Big heel lifts.
Week 6 / Day 16
Squat - bw 1x20, eb 1x15, 115lbs 1x10, 165lbs 1x5, 215lbs 1x2, 225lbs 1x1, 235lbs 5x3, 155lbs 1x10
The last two sets were better than the first three. I hit depth really well and had no issues keeping the chest up. Considering that I was scared to death my hips were going to scream at me tonight, this session is a HUGE WIN.
Curls (after Squats sets) - 25lbx 1x20, 35lbs 2x10, 45lbs 5x5
Press - eb 1x20, 90lbs 1x10, 115lbs 1x5, 120lbs 1x1, 122.5lbs 8x2, 90lbs 1x10
Simple and fast, on the minute…
Row - 105lbs 1x20, 135lbs 1x10, 155lbs 1x5, 165lbs 5x3, 135lbs 1x10
Simple and fast, on the minute…
LTE - 45lbs 1x15, 60lbs 1x17, 75lbs 1x3, 85lbs 3x7
El- What’s that phrase…“you can’t teach height”…
Week 6 / Day 17
Squat - bx 1x20, eb 1x15, 115lbs 1x10, 185lbs 1x5, 235lbs 1x1, 240lbs 8x2, 160lbs 1x10
Not a bad session, a little slower than I expected but no lifts were in danger of failure. Only issue that cropped up was my upper arms ache like nobody’s business. Right in the muscle belly, just past the peak. It’s like shin splints in the arm. The elbows are just fine. No curls and no pulls or chins for a while.
Watched Rips new video of Squat set-up and I know for a fact that my wrists are in a flat position and that I’m not supporting the bar with my hands. Hope this goes away with a little time off the “gun show”.
Bench - eb 1x20, 95lbs 1x12, 135lbs 1x6, 155lbs 1x1, 165lbs 8x2, 130lbs 1x10
If not for the sore biceps, this weight would have gone up much faster. All things considered, no lifts were in danger of being missed.
Deadlift - 135lbs 1x15, 225lbs 1x6, 315lbs 1x3, 325lbs 1x1, 335lbs 8x2, 255lbs 1x10
Just a Mutha F****n" grind… I was spent from the earlier lifts and the achy arms thing. Mentally I was ready to bail. Today was a grind thinking about 20 minutes of Deadlifting for the working sets.
Solid work in here. S/B/D on the same day (and appears to be EOD) is pretty badass in itself…don’t see yourself short. 