Another Old man starts GreySkull Log

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Another Old man starts GreySkull Log

Postby Paddy Murphy » Fri Mar 04, 2016 3:58 pm

First some background:

I'm a male turning 52 soon, 6'1", 233lb which is down from 245 on 1/1/16. Married, 4 kids, 2 dogs, yadda yadda yadda. I am your basic Al Bundy type in that I played a lot of team sports in my youth, could dunk a volley ball, lifted a decent amount in my teens & early 20's, played softball until a few years ago and racked up a slew of leg and shoulder injuries. Currently my left labrum is dodgy but functional. I occasionally remember to do pushups and have some dumbbells but haven't been serious about lifting since 1990
so I consider myself a Novice

My Plan:

Disgusted with myself for getting so damn fat, I started slowly in January just walking on the treadmill and eventually was able to use the elliptical for 20 minutes without having a heart attack at the local Planet fitness.

In February I started to incorporate some of the weight machines doing a couple of pulling & pushing exercises and leg presses to get myself used to the grind with the goal of starting to lift again in March.

Well March is here & after much research on-line I have decided that GreySkull LP is going to be my training method with one small adaption. Last year I tried to do the Stronglift 5x5 with my son and found that excessive pressing was not good for my shoulder/rotator cuff so I will only be doing those once a week. The plan is to lift Tuesday, Thursday and Saturday and instead of alternating the two presses, I will bench two times a week and press on Thursday's.

I have my own equipment, and just ordered some 1.25lb plates this week to go along with my 315lb Olympic set.

Goals:
GET STRONGER!!!!!!

Realistic goals:

I benched 155 the other day after warming up so I still have what my kids call "old man strength" but I'm smart enough to know that at my age slower is better. Because I believe in the concepts of Johnny's book my plan is to stick with this for the long haul and thus I will be starting at the following weights so that I can have slow but consistent progress

Squats 85
Bench 65
Deadlift 85
Press 45

I start tomorrow. Wish me luck!

Regards,
Paddy
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Re: Another Old man starts GreySkull Log

Postby johnnypain » Sat Mar 05, 2016 3:56 pm

Welcome to the board Paddy.

Give it hell.
Follow me on Twitter @thejohnnypain http://twitter.com/#!/thejohnnypain

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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Sun Mar 06, 2016 2:45 pm

Day 1

Bench 65LB 2x5, AMRAP 15
Squat 85lb 2x5, AMRAP 10
Bench was very easy, squat weight was easy but format & technique was a struggle. Such is the life of the beginner.
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Fri Mar 11, 2016 9:30 am

Friday Update

3/8/16
Press 55 2x5, AMRAP 12
DL 85x12
Assistance = Rows 80 2x12
Could have gone much higher on AMRAPS and weight on the Rows but since this is first week I'm intentionally trying not to push it. being older means much pain!!!

3/10/16
Bench 75 2x5, AMRAP 20!!!! Starting at 65 was way too low, so I jumped 10lb this one time
Squat 95 3x5
Assistance: Curls 45 3x12

Confession time: My legs were sore for 3 days after my first day of squatting 85, but yesterday I finally felt much better so I went up 10lb instead of 5. Getting old sucks, my quads are plenty strong to squat but my groin muscles are so tight it fells like they are going to snap! I'm going to lay off the AMRAPS on squatting until I get better in my technique and my legs become accustomed to the lift again.

To all you young people: STAY IN SHAPE!!!!!
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Wed Mar 16, 2016 8:35 am

3/12/16

Press 60lb 2x5 AMARAP 15
Deadlift 95lb 1x12
And because the wife wants my 27 year olds arms from 1991 back Curls 50lb 3x12

3/15/16
Bench 85lb 2x5 AMRAP 20!
Squat 100lb 2x6, 1x8
Yates rows 95lb 2x12
curls 50lb 2x12 see comment above :D

Because I was able to bang out 20 reps on the bench again I am gong to go up 10lb this Saturday and then keep it at 5lb going forward. Squats felt great last night!

Thanks for the motivation!
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Mon Mar 21, 2016 10:43 am

3/17/19

Press 65 2x5, AMRAP 15
Deadlift 105 x 12
Assistance
straight arm pull downs 50 3x8
Curls 50 4x12


3/19/16 good news, my 1.25 lb plates arrived!!!!

Bench 95 2x5, AMRAP 22!
Squat 105 2x6, AMRAP 8
Assistance
30lb DB rows 3 x 12
Curls 52.5 3x12

I have been very good at being methodical about my warm up sets and I'm positive it is helping me big time. for the main lifts it's always 5 times empty bar, 5 reps @55%, 3 reps @ 70% and 85%. Trust me, creating a spreadsheet with pre-calculated reps/weights and following it is invaluable to any other novices out there reading this!

PS: playing the Slayer channel on Pandora doesn't hurt the lifting either...
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Wed Mar 23, 2016 2:40 pm

3/22/16

Bench 105 2x5, AMRAP 17
Squat 110 2x6, AMRAP 8
Curls 55 4x12 The wife said she noticed a change but I think she was just humoring an old man....
:lol:

No more 10lb increase to the Bench. Although I AMRAP'd 17 & could have squeezed out 20 if you had a gun to my head, the first two work set felt much heavier. My body is still clearly acclimating itself to my newfound iron pumping regime
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Fri Mar 25, 2016 8:42 am

3/24/16

Press 70 3x6, AMRAP 15
Deadlift 115* 1x14

No real assistance work other than practicing Yates Rows & messing around with technique for power & hang cleans. This is only week 3 and I really have to say that I feel noticeably stronger that's why I did the extra set and rep on the press. Additionally, yesterday was the first time my legs felt sufficiently recovered that I could have Squatted with only 1 day rest.

A confession: I pretended I was the big Russian in the 1976 Montreal Olympics by doing some sort of hybrid Clean & Jerk/Push Press of the 115 I was deadlifting to see if I could. I could!



* Finally got to use my 35lb plates doing 115, I'm coming after you 45lb plates in two weeks!!!!! :D :D :D
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Mon Mar 28, 2016 9:27 am

3/26/16

Bench 110 2x5, AMRAP 16
Squat 115 2x5, AMRAP 10

Assistance
Curls 55 1x12, 57.5 3x12
Straight Arm pulldowns 50 2x8
pushdowns 50 2 x 12

I wish it would warm up, it's freezing in my garage!!!!
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Fri Apr 01, 2016 10:47 am

3/29/16

Bench 115 AMRAP 17
Squats 120 AMRAP 8
Assistance: BB Curls 60 3x12

3/31/16
Press 75 AMRAP 15
Deadlift 125 AMRAP 12
Assistance lots and lots of rows and pulls

The Press felt very strong at first but fatigue is a bitch at age 51

Tomorrow is the end of week 4 and I'm still on plan. April will see me adding frequency method pushups and fasted walking in the AM. Wish me luck!!!
Paddy Murphy
 
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