Yesterday:

TB DL: 170x5; 200x5; 230x5; 260x5; 220x5; 240x5; 260x5
Ab stuff

Weight: 200. Almost didn't go to the gym because my back just didn't feel right. Once I got there it went pretty well. Concentrated on form and didn't go too heavy.

Today:

Pendlay row: 110x5; 135x2. Stopped due to discomfort in my lower back.
Curl: 70x5; 75x5; 80x5; 85x5

Weight: 199. My back was acting up from the moment I got up. Oh well. Hopefully it will feel better by Monday.

Today:

SSQ: 120x3; 160x3; 190x3; 220x3; 240x3; 260x3
Ab stuff

Weight: 197. My back felt much better today. No pain or discomfort at all.

9/15:

CG BP: 110x3; 130x3; 150x3; 170x3; 190x3; 200x3
Tri-PD: 3 @ 130x10

Weight: 197

9/17:

TB DL: 170x3; 200x3; 220x3; 240x3; 260x3; 280x3
Ab stuff

Weight: 200

9/18:

Pendlay row: 105x3; 135x3; 155x3; 175x3; 195x3; 210x3
Curl: 70x3; 75x3; 80x3; 85x3; 90x3; 95x3

Weight: 198

Today:

SSQ: 120x5; 160x3; 200x2; 220x2; 240x2; 260x2; 270x2
Ab stuff

Weight: 197

9/22:

CGBP: 105x5; 135x3; 155x2; 175x2; 185x2; 195x2; 205x2
Tri PD: 3 @ 130x10

Weight: 198

9/24:

TB DL: 170x5; 200x3; 230x2; 250x2; 270x2; 290x2; 300x2
Ab stuff

Weight: 198

Today:

Pendlay row: 105x5; 135x3; 155x2; 175x2; 195x2; 205x2; 215x2
Curl: 70x5; 75x3; 80x2; 85x2; 90x2; 95x2; 100x2

Weight: 198. Next week was scheduled as on off week but I'm going to continue the 1 lift a day and do singles next week. I'll take the following week off since I was going to be out of town on Monday anyway.

Today:

SSQ: 120x5; 160x3; 190x1; 210x1; 230x1; 250x1; 270x1; 280x1; 200x8
Ab stuff

Weight: 195. Had to double check the weight. Lowest I've been in awhile...The 280 on the safety squat bar might be a personal best. I did 275 2 years ago before I hurt my back (again). I'm not sure if I ever did more before that. In my halcyon days (late 40's ) I back squatted 415 @ 205 BW.

9/29:

CG BP: 105x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 210x1; 160x8
Tri PD: 3 @ 130x10

Weight: 198

10/1:

TB DL: 170x5; 200x3; 230x1; 250x1; 270x1; 290x1; 300x1; 310x1; 240x8
Ab stuff

Weight: 198

Today:

Pendlay row: 105x5; 135x3; 155x1; 175x1; 190x1; 200x1; 210x1; 220x1; 165x8
Curl: 70x5; 75x3; 85x1; 90x1; 95x1; 100x1; 105x1; 110x1; 80x8

Weight: 197. Taking next week off. Think I'll go for a nice walk in the morning. I can't just sit around and do nothing.

Today:

SSQ: 110x5; 150x3; 180x3; 200x3; 220x3; 240x3
CG BP: 105x5; 135x3; 155x3; 165x3; 175x3; 185x3; 195x3
Pendlay row: 105x5; 135x3; 155x3; 165x3; 175x3; 185x3; 195x3
Ab stuff

Weight: 196. Back to the grind. Figured I'd take it somewhat easy this week to get back in the groove. Damn if all the top sets didn't feel real hard. I'm sure I'll feel it tonight and tomorrow. Taking 1 week off at my age is probably like taking a month off when I was younger.

10/14

SSQ: 110x5; 150x3; 180x3; 200x3; 200x3
CG BP: 105x5; 135x3; 155x3; 175x3; 175x3
TB DL: 170x5; 200x3; 220x3; 240x3; 260x3; 280x3
Curl: 70x5; 80x3; 85x3; 90x3; 90x3
Tri PD: 3 @ 130x10

Weight: 196

10/16

SSQ: 110x5; 150x3; 180x2; 210x2; 230x2; 250x2
CG BP: 105x5; 135x3; 155x2; 175x2; 195x2; 200x2
Pendlay row: 105x5; 135x3; 165x2; 185x2; 195x2; 205x2
Ab stuff

Weight: 200. WTF

Today:

SSQ: 110x5; 135x5; 160x5; 185x5; 215x5
CG BP: 95x5; 115x5; 135x5; 150x5; 175x5
Pendlay row: 95x5; 115x5; 135x5; 155x5; 180x5
Ab stuff

Weight: 195. Not sure what's up with the weight fluctuation.

I'm going back to the Starr 5x5, heavy, light medium. It feels like I definitely lost some strength since my last cycle so I'm going to dial it back a bit and try to build it back up.

10/21

SSQ: 110x5; 135x5; 160x5; 160x5
CG BP: 95x5; 115x5; 135x5; 135x5
TB DL: 160x5; 195x5; 225x5; 260x5
Curl: 70x5; 80x5; 85x5; 85x5
Tri PD: 3 @ 130x10

Weight: 197

10/23

SSQ: 110x5; 135x5; 165x5; 190x5; 220x3; 165x8
CG BP: 95x5; 115x5; 135x5; 155x5; 180x3; 135x8
Pendlay row: 95x5; 115x5; 135x5; 160x5; 185x3; 140x8
Ab stuff

Weight: 197

Today:

SSQ: 110x5; 135x5; 165x5; 190x5; 220x5
CG BP: 95x5; 115x5; 135x5; 155x5; 180x5
Pendlay row: 95x5; 115x5; 135x5; 160x5; 185x5
Ab stuff

Weight: 198. Damn do I feel weak on benches. Lost some strength there for sure.

10/28

SSQ: 110x5; 135x5; 165x5; 165x5
CG BP: 95x5; 115x5; 135x5; 135x5
TB DL: 165x5; 195x5; 230x5; 265x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3 @ 130x10

Weight: 197

10/30:

SSQ: 110x5; 140x5; 165x5; 195x5; 225x3; 170x8
CG BP: 95x5; 115x5; 135x5; 160x5; 180x3; 140x8
Pendlay row: 95x5; 115x5; 140x5; 165x5; 190x3; 145x8
Ab stuff

Weight: 197

Today:

SSQ: 110x5; 140x5; 165x5; 195x5; 225x5
CG BP: 95x5; 115x5; 135x5; 160x5; 185x5
Pendlay row: 95x5; 115x5; 140x5; 165x5; 190x5
Ab stuff

Weight: 196

A lot of catching up to do...

11/4

SSQ: 110x5; 140x5; 165x5; 165x5
CG BP: 95x5; 115x5; 135x5; 135x5
TB DL: 170x5; 200x5; 235x5; 270x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3@ 130 x10

Weight: 198

11/6

SSQ: 115x5; 140x5; 170x5; 200x5; 230x3; 175x8
CG BP: 95x5; 115x5; 140x5; 165x5; 190x3; 145x8
Pendlay row: 95x5; 120x5; 145x5; 170x5; 195x3; 145x8
Ab stuff

Weight: 198

11/9

SSQ: 115x5; 140x5; 170x5; 200x5; 230x5
CG BP: 95x5; 115x5; 140x5; 165x5; 190x4
Pendlay row: 95x5; 120x5; 145x5; 170x5; 195x5
Ab suff

Weight: 199. Didn't try the 5th rep at 190 on the CG's. Pretty sure I could have got it but with no spotter I didn't want to risk it.

11/11 Gym closed

11/13

SSQ: 115x5; 145x5; 175x5; 205x5; 235x3; 175x5
CG BP: 95x5; 115x5; 140x5; 165x5; 190x3; 145x8
Pendlay row: 100x5; 125x5; 150x5; 175x5; 200x3; 150x8
Ab stuff

Weight: 199

11/16

SSQ: 115x5; 145x5; 175x5; 205x5; 235x5
CG BP: 95x5; 115x5; 140x5; 165x5; 190x5
Pendlay row: 100x5; 125x5; 150x5; 175x5; 200x5
Ab stuff

Weight: 199

11/18

SSQ: 115x5; 145x5; 175x5; 175x5
CG BP: 95x5; 115x5; 140x5; 140x5
TB DL: 175x5; 210x5; 245x5; 280x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3 @ 130x10

Weight: 200

11/20

SSQ: 120x5; 150x5; 180x5; 210x5; 240x3; 180x8
CG BP: 95x5; 120x5; 145x5; 170x5; 195x3; 145x8
Pendlay row: 100x5; 125x5; 150x5; 180x5; 205x3; 155x8
Ab stuff

Weight: 198

Today:

SSQ: 120x5; 150x5; 180x5; 210x5; 240x5
CG BP: 95x5; 120x5; 145x5; 170x5; 195x5. No way I thought I would get 5 on the top set. I didn't have a spotter so I wasn't going to push it but it actually was fairly easy. Might have got 6.
Pendlay row: 100x5; 125x5; 150x5; 180x5; 205x5
Ab stuff

Weight: 198

11/25

SSQ: 120x5; 150x5; 180x5; 180x5
CG BP: 95x5; 120x5; 145x5; 145x5
TB DL: 175x5; 210x5; 250x5; 285x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3 @ 130x10

Weight: 199

11/27

SSQ: 120x5; 150x5; 180x5; 215x5; 245x3; 185x8
CG BP: 100x5; 125x5; 150x5; 175x5; 200x3; 150x8
Pendaly row: 105x5; 130x5; 155x5; 180x5; 210x3; 160x8
Ab stuff

Weight: 200

11/30

SSQ: 120x5; 150x5; 180x5; 215x5; Didn't try 245x5. My lower back just didn't feel right. Not really pain, more like discomfort or fatigue.
CG BP: 100x5; 125x5; 150x5; 175x5; 200x3. Might have got 4 with a spotter. No way I was getting 5.
Pendlay row: 105x5; 130x5; 155x5; 180x5; 210x5
Ab stuff

Weight: 199

12/2

SSQ: 120x5; 150x5; 180x5; 180x5
CG BP: 100x5; 125x5; 150x5; 150x5
TB DL: 180x5; 215x5; 255x5; 290x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3 @ 130x10

Weight: 199. Felt much better.

Today:

SSQ: 120x5; 150x5; 180x5; 215x5; 245x5; 185x8
CG BP: 100x5; 125x5; 150x5; 175x5; 200x3; 150x8
Pendlay row: 105x5; 135x5; 160x5; 185x5; 215x3; 160x8
Ab stuff

Weight: 198

12/7

SSQ: 120x5; 150x5; 180x5; 215x5; 245x5
CG BP: 100x5; 125x5; 150x5; 175x5; 200x4
Pendlay row: 105x5; 135x5; 160x5; 185x5; 215x5
Ab stuff

Weight: 200

12/9

SSQ: 120x5; 150x5; 180x5; 180x5
CG BP: 100x5; 125x5; 150x5; 150x5
TB DL: 185x5; 220x5; 255x5; 295x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3 @ 130x10

Weight: 199

Today:

SSQ: 125x5; 155x5; 185x5; 220x5; 250x3; 190x8
CG BP: 100x5; 125x5; 150x5; 175x5; 200x3; 150x8
Pendlay row: 110x5; 135x5; 165x5; 190x5; 220x3; 165x8
Ab stuff

Weight: 201. Sheesh, not even into the Holiday eating schedule yet.

12/14

SSQ: 125x5; 155x5; 185x5; 220x5; 250x5
CG BP: 100x5; 125x5; 150x5; 175x5; 200x3. Arrgh.
Pendlay row: 110x5; 135x5; 165x5; 190x5; 220x4
Ab stuff

Weight: 200

12/16

SSQ: 125x5; 155x5; 185x5; 185x5
CG BP: 100x5; 125x5; 150x5; 150x5
TB DL: 185x5; 225x5; 260x5; 300x5
Curl: 70x5; 75x5; 80x5; 85x5
Tri PD: 3 @ 130 x10

Weight: 200

Today:

SSQ: 125x5; 160x5; 190x5; 220x5; 255x3; 190x8
CG BP: 100x5; 125x5; 150x5; 175x5; 200x3; 150x8
Pendlay row: 110x5; 135x5; 165x5; 190x5; 220x3; 165x8
Ab stuff

Weight: 201. Really stalled on CG BP's. The next 2 weeks will be short weeks due to my gym being closed on Friday each week. I'll try to figure out something new to try after that.

12/21

SSQ: 125x5; 160x5; 190x5; 220x5; 255x5
CG BP: 95x5; 120x5; 145x5; 170x5; 195x5
Pendlay row: 110x5; 135x5; 165x5; 190x5; 220x5
Ab stuff

Weight: 200

12/24

SSQ: 130x5; 160x5; 195x5; 195x5
CG BP: 95x5; 120x5; 145x5; 145x5
TB DL: 190x5; 225x5; 165x5; 305x5
Curl: 70x5; 80x5; 90x5; 100x3
Tri PD: 3 @ 130x10

Weight: 199

I tweaked my shoulder at work on Saturday, 12/26. I was just carrying a bucket of ice and something felt weird. It was a bit painful on Sunday and I had a limited range of motion. Monday morning I woke up and it was still a bit dicey but I figured I'd go to the gym and do squats and see how the shoulder felt after that:

12/28

SSQ: 120x5; 150x3; 180x1; 210x1; 230x1; 250x1; 270x1; 200x8
CG BP: 95x5...Felt OK...115x5...Felt OK...135x5...Felt OK, might as well carry on; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1; 155x8
Pendlay row: 115x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 225x1; 165x8
Ab stuff

Weight: 200

After a couple of hours at home my shoulder began to hurt worse than ever. On a scale of 1-10 this was a 10 and I'm not one to complain. The worst part was I had to work 6 straight nights starting on the 28th. I literally couldn't use my left arm. Tough to tend bar with 1 arm. Arghh. By Monday, Jan 4th I was ready to get back in the gym, even if just to squat. The problem was my lower back was sore from working all those shifts. I figured I'd take it easy:

1/4

SSQ: 110x5; 130x5; 150x5; 170x5
CG BP: 95x5. Just wanted to see how these felt. The pain in my shoulder was mostly gone but these felt very strange. The bar wanted to go forward on the left side. Never had a problem like that before but I figured it would be best to just stop there.
Pendlay row: 95x5; 115x5; 135x5
Front lat pull down (palms facing): 70x8; 90x8; 110x8
Ab stuff

Weight: 199

After a few hours at home my back started to act up. I guess I shouldn't have done any squats. Between my back and my shoulder I wonder if this is the beginning of the end of my gym life. I'm going to be 60 this year and I've been going to the gym since I was 15 except for a 10 year period when I was starting a family and a business. My Dad lifted into his 70's but he started a lot later in life. I'm starting to wonder if I'm just too broken down to continue. At the very least I think I need to rethink exactly what I can and cannot do. Definitely off until next week.

I was able to get to the gym Wednesday just to get the blood flowing. My shoulder is still jacked and my back still isn't 100%. Did some goblet squats, tri pd's, curls, cg bp's and pendlay rows. Nothing heavy. I'm hoping at least my back will be ready to go by Monday so I can start squatting again. Other than that I'm not sure what I'll be able to do. Whatever it is it will be light. I weighed 197 which was good to see. Hopefully back Monday.

January was a lost month. Between my shoulder, back and a chest cold I was only able to get to the gym 4 times. Even then I wasn't able to do much of anything. I went MWF last week just to see what I could do. The results were not exactly what I wanted to see but it is what it is. I can squat and I can...squat. I can't bench and I can't do rows so I'm just going to do what I can for now. This is what it has come to:

Today:

SSQ: 110x5; 120x5; 145x5; 170x5; 195x5
Hammer Seated Bench Press: 90x8; 3 @ 100x10. So far I can do these without pain. I'm going to keep the reps in the 8-10 range and see if I can increase the weight without causing pain.
Front pull down using something similar to this 70x8; 3 @ 100x10:


Weight: 197

Wednesday:

SSQ: 110x5; 120x5; 150x5; 150x5
TB DL: 140x8; 170x8; 200x8
Curl: 70x7; 70x5; 70x5
Tri PD: 3 @ 120x10

Weight: 198

Today:

SSQ: 110x5; 125x5; 150x5; 175x5; 200x3; 150x8
Hammer BP: 90x8; 3 @ 110x8
Front PD: 80x8; 3 @ 110x8

Weight: 198

My gym was closed last Monday so it was a 2 day workout week:

2/16:

SSQ: 110x5; 125x5; 150x5; 175x5; 200x5
Hammer BP: 90x8; 110x9,8,8
Front PD: 90x8; 110x9,8,8
Curl: 70x8,5,5
Tri PD: 3 @ 120x10

Weight: 198

2/19:

SSQ: 110x5; 125x5; 150x5; 180x5; 205x3; 155x8
Hammer BP: 90x8; 110x10,8,8
Front PD: 90x8; 110x10,8,8

Weight: 199

Today:

SSQ: 110x5; 125x5; 150x5; 180x5; 205x5
Hammer BP: 90x8; 110x10,9,8
Front PD: 90x8; 110x70,9,8
Planks. I stopped doing these because they were bothering my shoulder. Felt better today so I thought I'd give them a try. Lasted about 45 seconds before my shoulder started acting up.

Weight: 198

Wednesday:

SSQ: 110x5; 125x5; 150x5; 150x5
Hammer BP: 990x5; 110x5; 130x5; 130x5
TB DL: 150x5; 180x5; 215x5; 245x5
Curl: 70x8,6,5
Tri PD: 3 @ 120x10

Weight: 198

Today:

SSQ: 110x5; 130x5; 155x5; 180x5; 210x3; 160x8
Hammer BP: 70x5; 90x5; 110x5; 130x5; 150x3; 110x8
Front PD: 80x5; 990x5; 110x5; 130x5; 150x3; 110x8

Weight: 198

Today:

SSQ: 110x5; 130x5; 155x5; 180x5; 210x5
Ham BP: 80x5; 90x5; 110x5; 130x5; 150x5
Front PD: 80x5; 90x5; 110x5; 130x5; 150x5

Weight: 199. Got bored with the high reps so I decided to go Starr 5x5 on the Hammer BP and pull downs. Let's see how long I can go before I hurt something.

3/2

SSQ: 110x5; 130x5; 155x5; 155x5
Ham BP: 80x5; 90x5; 110x5; 110x5
TB DL: 155x5; 185x5; 220x5; 250x5
Curl: 70x8; 70x7; 70x5
Tri PD: 3 @ 120x10

Weight: 198

3/4

SSQ: 110x5; 135x5; 160x5; 185x5; 215x3; 160x8
Ham BP: 80x5; 100x5; 120x5; 140x5; 160x3; 120x8
Front PD: 80x5; 100x5; 120x5; 140x5; 160x3; 120x8

Weight: 200

Today:

SSQ: 110x5; 135x5; 160x5; 185x5; 215x5
Ham BP: 80x5; 100x5; 120x5; 140x5; 160x5
Front PD: 80x5; 100x5; 120x5; 140x5; 160x5

Weight: 200. Front PD's were bothering the front of my shoulder. Gonna give Pendlay's a try on Friday and see how they feel.