Another Old man starts GreySkull Log

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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Tue Oct 11, 2016 8:57 am

10/8/16 end of Week 30

Press
45 2x5
85x4
105x3
125x2
140x1
155 3x5: 1 Rep, 5 Rep and 3x5 PR's!!!

Squats (to reduce DOMS from 10/6...it worked!)
135x5
185x5

Deadlift
135x5
185x3
220x2
245x1
270x1
295x5: 5 rep PR

I have been on a Old Man never-ending novice LP fucking roll!!!
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Berserker » Wed Oct 12, 2016 1:42 am

Awesome results Paddy, this is what a linear progression should look like! Keep riding the gainz train as long as you can.
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Wed Oct 12, 2016 8:40 am

Thanks boys!

Besides consistency, the key for me has been never over-reaching in a rush to get too heavy too soon. I'd do extra sets on the presses sometimes but I really tried to embraced the Greyskull AMRAP mindset and stayed solid with the program. Looking back at my blog here, just 3 months ago I was struggling with 185 Squats, now that weight is a nice relaxing warmup weight. I'm "there" with my presses now and all future gains will be a slow grind, but there's still a long way to go with Squats & Deadlifts relative to what I think my ultimate strength level can...err...WILL be.

10/11/16 Workout #1 week 31
Bench
45 2x5
95 2x4
135x4
160x2
185x1
205x1
225x1 1 RM PR!!!
215 2x3, 2x2 3 rep PR

185x6

Squats
135x5
185x5
210x2
235x1
260 3x3 PR

Bench is at upper limit. Attempting 225 without a spotter was not the best decision I've ever made but I frigging did it! Another goal crossed off the list!!!!!

Bench work sets at 215 actually went 3, 2, 3, 2 and then my rotator cuff/labrum started to feel funky so I didn't do a 5th set. Cuff region still feels off this AM so I'll be taking my foot off the gas a bit with my presses & play it by feel the rest of the week.

Squats felt great as the road to 300 continues...
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Fri Oct 14, 2016 9:07 am

10/13/16 Week 31, workout #2

Press
45 2x8
65x5
85x4
105x3
125x1
145x1
157.5 3x5 New 1 rep, 5 rep & 3 set PR!

Deadlift
135x5
185x5
225x2
255x1
280x1
300x5 New 5 rep PR!

Presses were a total bitch after first set, but I managed to pull off the last rep in the last 2 sets without resorting to turning them into push presses with great pain & effort. Hitting 3x5 @160 next Tuesday will truly be a miracle, I'm considering switching to Texas Method on presses starting week 33 ....
Paddy Murphy
 
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Re: Another Old man starts GreySkull Log

Postby Bruce » Sun Oct 16, 2016 8:52 am

Pretty impressive results so far. I like that you haven't lost sight of the long term benefits of an LP-style program and are being patient and letting the results speak for themselves. Guys who are new to lifting should look at your log as a model on how to do it the right way.
Bruce
 
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Location: New Jersey

Re: Another Old man starts GreySkull Log

Postby Brooklyn Jerry » Mon Oct 17, 2016 8:41 pm

Real nice progress. I guess what your doing could be called instinctive training or self regulating. As long as you know what your goals are and make your mind up to get stronger that seems to be the way to go . You know your own body best.
Brooklyn Jerry
 
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Tue Oct 18, 2016 10:40 am

Thanks for the comments.

Jerry, I'm "self regulating" as we speak by taking a few days off. I did a lot of yard work Saturday, too much yard work. Chopping wood had me sucking wind and pulling a tarp with leaves/branches into the woods nearly gave me a heart attack. Told myself I'd lift in the evening after watching Alabama/Tennessee but by dinner I couldn't move and had the wife go buy me some Ben Gay. Elbows, shoulders, back, groin, etc...you name it & it was sore, so this will turn out to be an unintended de-load week.

I'm switching over to Texas Method for presses & maybe Squats next week and might start posting over on Rip's site in the intermediate section. My elbows & left shoulder joints aren't liking max heavy reps every workout anymore.
Paddy Murphy
 
Posts: 104
Joined: Fri Mar 04, 2016 3:09 pm

Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Wed Oct 19, 2016 9:47 am

10/18/16 week 32 "take it easy before Texas Method transition week"

Bench
45 2x8
95 2x4
135x3
165x2
185 4x5

Squats
135 2x5
185x3
210x1

Shit show extraordinaire :twisted:

Bench: Tested 185 for Volume day, but my elbows & shoulders still too banged up. Next week I'm going to go with 180 5x5 VD and 200x5 ID to reset a bit & work back up. I think I can get 5 rep max up to 225 by the end of the year if I'm careful.

Squats: Wanted to try 220 5x3 but never even bothered, groin was about to pop so I couldn't test Squats. Legs feel better today so I'll try again tonight. One of the oddest things I've discovered this year, is that doing squats when you're sore is the best medicine to make them feel better the next day.
Paddy Murphy
 
Posts: 104
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Fri Oct 21, 2016 8:33 am

10/20/16 last Pre-Texas Method switch over workout

Squats
135 2x5
185 1x3, 2x5

Press
45 2x8
70x5
95x3
120x2
135 2x5, 8

Simulated a recovery day type of workout last night, but did extra squats and couldn't help AMRAP'ing the last set of presses.

Since I workout at night & understand that the "Heavy day" takes a lot of time, my schedule will be
Heavy day= Saturday = Bench 5x5, Squat 5x3, Dead ???
Recovery day = Monday = Press 3x5, squat 2x3
Intensity day= Wednesday = Bench 1x5, squat 1x3, Dead 1x5

From what I've read most "elderly" lifters eventually go to a 4 day set up but I think I can handle the traditional 3 day for now. Since my 5 rep max press is a bit over 75% of my 5 rep max Bench I'm going to do the powerlifting variant & Bench twice weekly & Press on Recovery days until I hit my 225x5 goal on bench. Once that happens I 'll rotate the presses like the program says.

At this point (8 months in), I've hit every weightlifting milestone I set for myself when I started this journey back in March except for 2 which I'm going to push myself to hit before 12/31.

1. 5RM bench (now at 207.5) up to 225
2. 3RM Squat(now 260) up to 300.

2017 goals are TBD but I think a 1,000lb total at a powerlifting meet as a 53 year old would be pretty cool with the caveat that the thought of putting on a singlet in public is terrifying!!!!
Paddy Murphy
 
Posts: 104
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Re: Another Old man starts GreySkull Log

Postby Paddy Murphy » Mon Oct 24, 2016 9:10 am

Texas Method Introduction Week

Squats

135 2x5
185x3
220 3x3, 3x5
the plan was to do 5 triples but the 4th set felt so good I did 5, then the 5th set felt good so I figured WTF and did a 6th set. The purpose of Heavy day is to stress the system & based on how I feel today, 2 days later, that's a solid Mission Accomplished!!!

Bench : didn't happen. I finally got my tendonitis looked at Friday. A blast of Cortisone and forearm brace means nothing but Squats for a week. I'll do some light pressing Wednesday to test it out.
Paddy Murphy
 
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