Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.
Beginning Week 13, Saturday, November 2, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching exercises.
This starts a 2nd 12-week workout routine on track for 24 weeks of continuous strength training. SP friend “GETSTRONGERRR” referred me “Dr. Kilgore’s Chart” (http://www.lonkilgore.com), that is an age adjusted table for major lifts. It was an interesting read. Dr. Kilgore suggests that the more strength people have the better they are able to survive a catastrophic event such as heart attack, car wreck, etc. He lists five categories ranging from untrained to Elite and this is further broken down by age group and one’s ability to squat, bench, press, and deadlift. His suggested goals for the elite group over age 60 are:
Squat 270 Lbs. vs. my current Personal Record (PR) is 241 Lbs. My goal at week 24 is 300 Lbs.
Bench 210 Lbs. vs. my current PR is 135 Lbs. My goal at week 24 is 150 Lbs.
Press 125 Lbs. vs. my current PR is 107 Lbs. My goal at week 24 is 125 Lbs.
Deadlift 314 Lbs. vs. my current PR is 275 Lbs. My goal at week 224 is 300 Lbs.
Sunday, November 03, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching
Monday, November 04, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching.
SSB Squats 2x5x66, 2x5x96, 1x5x136, 1x5x156, 1x3x206, (33 Reps for 3698). Following the principal of giving your Central Nervous system a break today I de-loaded to 80% of my squat.
Bench Press 2x5x45, 1x5x65, 1x3x115, 1x2x135, 1x6x135 (21 Reps for 2,200 Lbs.). Followed the advice of Jimmy Pena’s article “Power Rack Series: Partial Movements” found on Bodybuildeg.com to break past my bench sticking point of 130 Lbs. I set the safety pins 4-inches below my lockout. I was able to do 8-reps for 135 Lbs. Breaking that PR felt good; also felt was the strain of the movement. On the next session I’ll lower the pins to 6-inches and see how it goes. I’m going to use the same technique on the Overhead Press.
Bent over Rows 1x5x135, 2x3x185 (Reps 8 for 1,230 Lbs.). Maintained my PR.
Total Strong Lift Volume for Monday: 63 Repetitions for 7,028 Pounds.
Have a good lift, Earl