KrustyKrab's Konstant Kwest for Strength

[KrustyKrab65]

Stats:
Male / 245# / 53 in 2018

Current PR's as of Dec 2017:
DL = 450
SQ = 360
BP = 255
OP = 185

Started with a barbell during summers of 1983-84. A couple buddies and I worked our 'bro-program' of Chest & Tri's / Back & Bi's / Legs (HA--just kidding...bro's don't do legs...GTFO).

Nothing serious again until 2014 when I was referred to StSt and Stronglifts. I thought Stronglifts' website was more user friendly and they had a cool app...so for the next 6-8mos I 5x5'd my way to oblivion. Since I knew virtually nill about strength, I kept adding weight without really increasing my rest times or protein intake. Switched to StSt and met with a coach....got my form dialed in and got a few months more out of LP. Tried TM for about a year (with some groin tweaks and resets) with moderate success.

Program hopped for a couple of months until I found Andy Baker. Did his Strength & Mass for Lifters 40 and over (SM40+) and then Garage Gym Warrior (GGW). Was on a second run-thru of GGW when the flu kicked my ass. I lost about 40# off my SQ and almost 50# from DL after a four week sick / recovery period.

As of this week, I have joined Andy Baker's Barbell Club and figured this was as good a time as any to start my log. I'm hoping to someday hit the 200/300/405/500 marks...preferably by end of year...but we'll see.

[KrustyKrab65]

Monday 02-26-18:

First day of Barbell Club. First time doing 8's since my bro-days of the mid-80's. So GLAD I went a little light in picking my numbers...

SQ: 230x8x3 BP: 150x8x3 SLDL: 225x8x3 (what new circle of Hell is this???) 1-arm DB pulls: 60x10x3


Wednesday 02-28-18:

LtSQ: 205x5x3 OP: 120x8x3 LatPull: 140x10x3 (Home) BC: 45x10x3


Friday 03-02-18

DL: 275x8x3 (Alt grip set1, straps 2&3)
MedSQ: 215x8x3
Pushups (too fat for dips + shoulder issues) 2sets of 20 + 1set of 10--supersetted with Face Pulls (20#x15x2 + 30#x15)

Notes: Pushups suck. Loved them in my youth...not so much in this older, fatter body. Definitely felt some "grindy-ness(?)" in my right shoulder during all sets, but mostly on my last one. I suspect maybe form was off and there was impingement...but if that was the case, why not BOTH shoulders? Upon further rumination...I think I'll just substitute for both dips and pushups. Maybe seated DB press?

[Wilhelm]

Thanks for adding your log, @KrustyKrab65
There are quite a few of us 50+ lifters here.

Looks like you have a good handle on your programming.
Here's to a productive 2018!

[KrustyKrab65]

Thanks for adding your log, @KrustyKrab65
There are quite a few of us 50+ lifters here.

Looks like you have a good handle on your programming.
Here's to a productive 2018.

1) Thank you kindly, sir! Looking forward to learning from everyone here (especially those over the half century mark)!
2) I give Andy all the credit for my programming. He's a genius!
3) How do you do that red highlight thingy??? I always try and give credit/mentions when due...but I haven't learned that one yet.

[Wilhelm]

Type @ and start typing the person's name with no space after the @
A drop down should appear and you can select their name from that.
takes a second somethimes.
Alternately [ mention ] username [/mention ]
Close all the spaces.
iirc, names with numbers in them need to be done manually like that.

[KrustyKrab65]

Type @ and start typing the person's name with no space after the @
A drop down should appear and you can select their name from that.
takes a second somethimes.
Alternately [ mention ] username [/mention ]
Close all the spaces.
iirc, names with numbers in them need to be done manually like that.

Thank you so much @Wilhelm. Well, upon previewing this reply, that didn't work (no dropdown box). Maybe this way @Wilhelm

Aha! Success!

(Sincerely, thanks for your 'programming' help and your encouragement!)

[KrustyKrab65]

Week #2--me/Wk#61--Club

Monday-->03-05-18:
SQ=255x5x3
OP=130x5x3
Row(hang)=185x10x3
DB-sidedelt: 10x12,12,15
Abwheel: 2x10; 1x5

Notes: Gaaahhh! I forgot how much of a killer that damn ab-wheel is! Other than that, no particular issues other than exceedingly weak delts

Wednesday-->03-07-18:
LtSQ: 205x5x3
H-BP: 170x5x3 (a bit too light...kinda wussed on these)
RkPl: 405x5; 315x10 (okay...pulling off the two plates and not digging up a pair of 5#-ers was just easier. 2nd set was 78% of 1st instead of 80%)
BBshg: 315x15,10,15 (I never feel like these accomplish anything...may discontinue or switch to DB's)
MxPU: I WAS going to do these despite my late start in the gym; but my rt shldr said "nope".

Notes: A decent session. Should've done at least 175# if not 185# on bench, but better too light than too heavy and miss reps...at least at this early stage. I've never done Rack Pulls before but I like them. Very challenging and now I see why they are a replacement for heavy deads more than an assistance (like SLDL's or RDL's) exercise. Even my squat form is up to 'mediocre'.

Friday-->03-09-18:
M-SQ: 220x8x3
OP: 115x8,10,8 (Didn't realize it was 8-10 at first. Got 10 second set, but not enough gas on third)
LP: 145x10,10,8 (maybe an extra minute of rest between sets 2 & 3?)
LTE: 65x15x2
BC: 55x15x2

Notes: Glad I did this early in the day! Even though the weight wasn't killer; the rep schemes were. One more week....DONE!!!

[KrustyKrab65]

Wk#3--me/Wk#62--Club

Monday-->03-12-18:

H-SQ: 280x2x3 (felt a little light---don't be such a wuss next time!)
H-BP: 195x2x3; 135x16 (a tad light here, too!)
M-DL: 275x5x3 (pretty spot-on weight choice)
R-delt: 12#/8#/5# x 15reps -- no rest between

Notes: I definitely underestimated myself regarding squats and bench. I debated going higher when I set up these numbers, but it's my first rotation thru the program and I didn't want to miss reps. Now that I have 8-5-2 hard numbers with notes; I should be able to dial weights in more accurately in the future.

[KrustyKrab65]

Wk#3--me/Wk#62--Club

Wednesday-->03-14-18:

LtSQ: 205x5x3
H-OP: 145x2x3; 100x12
LPD: 145x10x3
BC: 65x10,15,15
SdDelt: 5#x15x3

Notes: Good light day workout. Helped dissipate some fatigue. Next round I've got to go bigger, though...no more 'easy' weeks.

[KrustyKrab65]

Wk#3--me/Wk#62--Club

Friday-->03-16-18:

H-DL: 340x2x3 (Supposed to be 345#, but my retarded ass forgot to put a 5# on the left side--duh!) DOUBLE CHECK BAR EVERY TIME!!!
M_SQ: 210x8x3
CGB: 145x10x3
TPD: 1 set of 'burn-outs'

Notes: Form fairly decent throughout week. Looking forward to next week's adjustments.

[KrustyKrab65]

Wk#4--me/Wk#63--Club

Monday-->03-19-18:

H-SQ: 235x8x3
H-OP: 125x8x3
LPD: 150x10x3
AbWhl: 2sets of 15reps
BC: 45x15x2

Notes: I think I went a little too light to start this program. Either that, or I grossly underestimated my ability to recover from my flu/laziness layoff.

[KrustyKrab65]

Wk#4--me/Wk#63--Club

Wednesday-->03-21-18:

LtSQ: 210x5x3
H-BP: 155x8x3
SLDL: 230x8x3 (~2" deficit -- standing on 25#bumper plate)

Notes: I'm not sure how to get a bigger deficit without the bar hitting the top of my feet. I'll try for 3" next time, but I don't think 4" will work.
#that'swhatshesaid

[KrustyKrab65]

Wk#4--me/Wk#63--Club

Friday-->03-23-18:

M-SQ: 225x8x3
M-OP: 115x10x3
BBRows: 195x10x3
TPD: 60x15,15; 65x15
DB-Rdelt: 12x12; 10x15; 8x15

Notes: Triceps Pull-downs were supersetted with dumbbell rear delts. 2' rests between sets.

[KrustyKrab65]

Wk#5--me/Wk#64--Club

Monday-->03-26-18:

H-SQ: 265x5x3
H-BP: 185x5x3
H-DL: 335x5
Leg Curl: 15#x15; 10#x15

Notes: Can probably make another 10# jump on squats and bench for next heavy 5's. DL, not so much. Was really doing well with this exercise, but after getting sick my DL progress has been slooowwww.

[KrustyKrab65]

Wk#5--me/Wk#64--Club

Wednesday-->03-28-18:

LtSQ: 215x5x3
H-OP: 135x5x3; 110x12
LPD: 100x10,10,6
SDBP: 20,25x15
BC: 65x15; 55x15; 45x7

No notes...

[KrustyKrab65]

Wk#5--me/Wk#64--Club

Friday-->03-30-18:

H-CGB: 175x5x3; 180x5x2 (5x5; 175# felt light)
P-SQ: 150,165,185,205,225x5 (ascending 5x5 w/ 1"pause)
M-DL: 300x5x3

Notes: No time left for assistance exercises. Of note, my bench felt kinda light so I upped the weight a bit. Maybe 10# jump is in order? Same with P-SQ....thought they'd be harder. Sadly, DL was a good weight This exercise seems to be coming back the slowest

[KrustyKrab65]

Wk#6--me/Wk#65--Club

Monday==>04-02-18:

H-SQ: 295x2x3
H-OP: 150x2x3; 105x13
LPD: 140x10x3(pronated)
BC: 65x15,15,13 supersetted with...
RDelt: 12x15; 10x15,15

Notes: Nothing of import that I can remember.

[KrustyKrab65]

Wk#6--me/Wk#65--Club

Wednesday==>04-04-18:

H-BP: 205x2x3; 145x16
H-DL: 350x2x3
LtSQ: 215x5x3
No asst.

[KrustyKrab65]

Wk#6--me/Wk#65--Club

Friday==>04-06-18:

M-SQ: 225x8x2
M-OP: 120x8x3
BBR: 185x10,10,8
TPD: 70x15x3

[KrustyKrab65]

Wk#7--me/Wk#66--Club

Monday==>04-09-18:

H-SQ: 240x8x3
2"DfDL: 250x8x3
BBR: 190x8x3
No asst.