NSV's = Non-scale Victories
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Congratulations Robert.0
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After 18 months I've pretty much squeezed all the gains I can get from the novice powerlifting program I've been doing, and it's time to move on. I did some research using the programming manual from starting strength.com, and decided on the 'back-off set, older lifter' program. 60 in May, so I guess I qualify. My workouts drop from three to two a week, but they're a lot more complex with nine sets per exercise. It runs on a four week cycle with the max lift set increasing each week. I should see the tonnage increase slowly by being a bit more scientific about it.
Today's workout:
Intermediate Workout A
Week 1
OHP
45/5
45/5
70/5
85/2
95/1
105/1
115/3
90/5
90/5
Bench
45/5
45/5
100/5
120/2
135/1
150/1
165/3
140/5
140/5
Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/3
180/5
180/50 -
After 18 months I've pretty much squeezed all the gains I can get from the novice powerlifting program I've been doing, and it's time to move on. I did some research using the programming manual from starting strength.com, and decided on the 'back-off set, older lifter' program. 60 in May, so I guess I qualify. My workouts drop from three to two a week, but they're a lot more complex with nine sets per exercise. It runs on a four week cycle with the max lift set increasing each week. I should see the tonnage increase slowly by being a bit more scientific about it.
Today's workout:
Intermediate Workout A
Week 1
OHP
45/5
45/5
70/5
85/2
95/1
105/1
115/3
90/5
90/5
Bench
45/5
45/5
100/5
120/2
135/1
150/1
165/3
140/5
140/5
Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/3
180/5
180/5
That's one heck of a spreadsheet - you've got there. Did you set it up once and only make changes every month or so? Or is this off the dot com you mentioned? Any suggestions for dot coms for women's fitness. I just don't see me stopping in between sets to log. I use UnderArmour's app for recording my workout - it syncs with my watch. It just tells me how many calories I've burned for my height, weight, gender, age and recorded heart rate - while I workout. So it also gives me a ranking for effort expended. The UA Record app has glitches.
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Thanks. I've worked as a machine automation programmer and use spreadsheets a lot. I just update the top line once a month and it all updates. I log in a text file, so for the workout I just open the sheet on the iPad and lift for the week and workout.0
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Did my 'B' workout today on my new program. I certainly won't be doing these more than twice a week. It's a lot of sets and a lot of tonnage moved. I did find out my cable machine was misleading me, the numbers on the weights are only 15=150 if BOTH stacks are moved, so my 320 Lat pull downs and 150 tricep extensions are actually 160 and 75. More reasonable, I had a hard time believing this old fire chief was pulling down 320. Oh well, I'm still moving more than just a few of the young bucks here.
Intermediate workout B
Week 1
Squat
45/5
45/5
125/5
145/2
165/1
185/1
205/3
180/5
180/5
Deadlift
45/5
45/5
150/5
175/2
200/1
225/1
245/3
200/5
200/5
Rear Lat pull downs
160/5/30 -
Monstrous!0
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My resting heart rate is creeping up these last three weeks since growing season has started. From 58 bpm to 62 bpm.
Guessing that's a result of less deliberate cardio workouts(?). During of my current workdays, my heart rate rarely rises above fat burn (95-130).
On a brighter note, I've all most doubled my "Active Minutes" (see link below) from 300 minutes per week to over 750 minutes per week. This last week, my FitBit Charge HR showed 965 active minutes for the week.
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.VwEToqQrKhc0 -
Great link!0
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Yesterday, I weeded and tilled the soil for planting. In the past that would have been enough for me. Still had some energy, so I went to nursery and bought bags of filler soil and manure. (Yes, my husband chided me for spending money on poop). The store employee loaded my car while I looked for plants. When I got home and was unloading, I was struggling with the bags. I thought, "geez, I am weak". I hauled them to the beds, dumped and raked. Then I noticed, what I thought were 20-25 lb. bags were 50 pound bags. Not a big deal for a lot you, but made me feel good that I handled it.0
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The operative word here is "bags" - plural - more than one! You rock!0
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LOL! Thanks, I can now honestly say what it feels like to carry 350 pounds of poop.
BTW, farback and Thomas, you guys do amazing stuff! So impressive!0 -
At the end of yoga class, I was chatting with the instructor and she remarked on how much more flexible my hips are in the past few weeks. She asked if I'd changed something since she felt it was that much of a difference. I said the only change was that I added a stretching session at the end of each personal training workout.
Speaking of personal training, we're back working legs again… On Friday, I challenged myself and threw an extra set of plates onto the leg press. Three sets of twenty reps at 450 lbs… no shakes or adverse affects on the rest of the workout.0 -
That's amazing. I press 30 pounds for one set of 15! How long did it take you to get to 450 pounds?0
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That's amazing. I press 30 pounds for one set of 15! How long did it take you to get to 450 pounds?
My legs have always been strong. We started off doing free weight squats. My shoulder made it difficult to hold the bar so we moved to leg press. It's been a year since I started working with the personal trainer.0 -
Congrats UncleMac! very impressive!0
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Despite the fact that I am taking Spinclass soon after coming back from an injury and I'm not supposed to push too hard, I biked a Personal Best last night - I usually bike about 8 or 9 miles, but last night I got up to 14.41 !0
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That is spectacular, Ms. Water!0
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Awesome, @MostlyWater!! How are you feeling today?0
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Outrageous NSVs !!! Congratulations to all of you!0
