Singles Week 10

7/31

SSQ: 135x5; 175x3; 205x1; 240x1; 10 @ 275x1
Pendlay row: 95x5; 135x5; 155x1; 175x1; 10 @ 190x1

Weight: 204

8/2

TB DL: 190x5; 230x3; 270x1; 310x1; 10 @ 340x1
Ham BP: 90x5; 120x3; 140x1; 160x1; 10 @ 180x1

Weight: 204. Ended the cycle at a perfect time since I'm going on vacation tomorrow for a week. Anaheim for some baseball games and then Vegas for The Who on Monday night. Not sure what I'm going to do when I get back. Might stick with the singles, go back to Starr 5x5 or something completely different. I'll figure it out next week.

Got back from vacation Wednesday night. Made it to the gym Thursday:

8/10

Ham BP: 90x5; 120x3; 140x1; 160x1; 180x1; 190x1; 195x1; 200x1; 140x8
TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 350x1; 360x1

Weight: 206. Wanted to get the blood flowing and get somewhat back in the groove. Surprised I didn't gain more weight considering I was an eating machine for almost a week. I did a lot of walking which probably helped.

8/14

SSQ: 135x5; 175x3; 205x1; 235x1; 255x1; 275x1; 195x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1; 195x1; 135x8

Weight: 204. Squats felt heavy as hell. It had been 2 weeks since I squatted so that was probably a factor.

8/16

TB DL: 190x5; 230x3; 260x2; 280x2; 300x2; 320x2; 340x2
Ham BP: 90x5; 120x3; 140x2; 150x2; 160x2; 170x2; 180x2; 120x8

Weight: 206

8/18

SSQ: 135x5; 175x3; 205x2; 225x2; 245x2; 255x2; 260x2; 265x2
Pendlay row: 95x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2

Weight: 205. Gonna do some singles, double and triples for awhile. Probably go back to the Starr 5x5 at some point.

8/21

TB DL: 190x5; 230x3; 260x3; 290x3; 310x3; 330x3
Ham BP: 90x5; 120x3; 140x3; 160x3; 170x3; 180x3

Weight: 204

8/23

SSQ: 135x5; 175x3; 205x3; 225x3; 245x3; 255x3
Pendlay row: 95x5; 135x3; 155x3; 165x3; 175x3; 185x3

Weight: 205

8/25

TB DL: 190x5; 230x3; 260x1; 290x1; 320x1; 350x1; 365x1; 260x8
Ham BP: 90x5; 120x3; 140x1; 160x1; 180x1; 190x1; 200x1; 205x1; 145x8

Weight: 205

8/28

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 255x1; 265x1; 275x1; 285x1; 200x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1; 195x1; 200x1; 140x8

Weight: 204

8/30

TBDL: 190x5; 230x3; 265x2; 285x2; 305x2; 325x2; 345x2
Ham BP: 90x5; 120x3; 145x2; 155x2; 165x2; 175x2; 185x2; 195x2

Weight: 203

9/1

SSQ: 135x5; 175x3; 210x2; 230x2; 240x2; 250x2; 260x2; 270x2
Pendlay row: 95x5; 135x3; 160x2; 170x2; 180x2; 190x2; 200x2

Weight: 203. Gym closed today so it will be a 2 day week. This actually bums me out.

pretty solid numbers, man.

TY KC. Been feeling pretty good lately for an old guy.

9/5

TBDL: 190x5; 230x3; 265x3; 295x3; 215x3; 335x3
Ham BP: 90x5; 120x3; 145x3; 165x3; 175x3; 185x3

Weight: 205

9/8

SSQ: 135x5; 175x3; 210x3; 230x3; 250x3; 260x3
Pendlay row: 95x5; 135x3; 160x3; 170x3; 180x3; 190x3

Weight: 203. Ran into a guy at the gym this morning who runs the place when the regular mod has off. He's in his early 70's and just set an age group record for the DL. Wouldn't tell me what he lifted (modesty?) but said his lifetime best was 770 when he was in college. He can't be more than 190 lbs right now. Not sure what he weighed back then but regardless that is pretty damn impressive. He also donated the safety squat bar to the gym (the one I use all the time) so he's aces in my book.

9/11

TB DL: 190x5; 230x3; 260x1; 290x1; 320x1; 350x1; 370x1; 260x8
Hammer BP: 90x5; 120x3; 140x1; 160x1; 180x1; 200x1; 210x1; 145x8

Weight: 203

9/13

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 280x1; 290x1; 205x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 145x8

Weight: 204

9/15

TBDL: 190x5; 230x3; 270x2; 290x2; 310x2; 330x2; 350x2
Ham BP: 90x5; 120x3; 150x2; 160x2; 170x2; 180x2; 190x2; 200x2

Weight: 203.

9/18

SSQ: 135x5; 175x3; 210x2; 230x2; 245x2; 255x2; 265x2; 275x2
Pendlay row: 95x5; 135x3; 160x2; 175x2; 185x2; 195x2; 205x2

Weight: 203

9/20

TB DL: 190x5; 230x3; 270x3; 300x3; 320x3; 340x3
Ham BP: 90x5; 120x3; 145x3; 160x3; 180x3; 190x3

9/22

SSQ: 135x5; 175x3; 210x3; 230x3; 250x3; 265x3
Pendlay row: 95x5; 135x3; 155x3; 170x3; 185x3; 195x3

Weight: 203. Went to the gym Monday not even sure if I could squat because of a tweak where my hamstring meets my glute but it didn't really bother me.

9/25

TB DL: 190x5; 230x3; 260x1; 290x1; 320x1; 350x1; 375x1; 265x8
Ham BP: 90x5; 120x3; 140x1; 160x1; 180x1; 200x1; 215x1; 150x8

Weight: 203

9/27

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 280x1; 295x1; 205x8
Pendlay row: 95x5; 135x5; 155x1; 175x1; 190x1; 200x1; 210x1; 145x8

Weight: 202

9/29

TB DL: 190x5; 230x3; 270x2; 300x2; 320x2; 340x2; 355x2
Ham BP: 90x5; 120x3; 150x2; 165x2; 175x2; 185x2; 195x2; 205x2

Weight: 205

10/2

SSQ: 135x5; 175x3; 210x2; 230x2; 250x2; 260x2; 270x2; 280x2
Pendlay row: 95x5; 135x3; 155x2; 175x2; 185x2; 195x2; 205x2

Weight: 203

10/4

TB DL: 190x5; 230x3; 270x3; 300x3; 325x3; 345x3
Ham BP: 90x5; 120x3; 145x3; 165x3; 180x3; 190x3

Weight: 203

10/6

SSQ: 135x5; 175x3; 210x3; 230x3; 250x3; 270x3
Pendlay row: 95x5; 135x3; 155x3; 170x3; 185x3; 195x3

Weight: 204. Good week but top sets were really hard. I'll give it 1 more cycle and figure out what to do next.

10/9

TB DL: 190x5; 230x3; 260x1; 290x1; 330x1; 350x1; 380x1; 270x8
Ham BP: 90x5; 120x3; 140x1; 160x1; 180x1; 200x1; 220x1; 155x8

Weight: 203

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 285x1; 300x1; 210x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 150x8

Weight: 203

10/13

TB DL: 190x5; 230x1; 270x2; 300x2; 320x2; 340x2; 360x2
Ham BP: 90x5; 120x3; 150x2; 170x2; 180x2; 190x2; 200x2; 210x2

Weight: 204

Couple of PR's this week (TB DL and SSQ) which is always nice but stems entirely from the fact that I never did these lifts when I was younger and uninjured. I'm just happy I'm still in the game.

10/16

SSQ: 135x5; 175x3; 205x2; 225x2; 245x2; 265x2; 285x2
Pendlay row: 95x5; 135x3; 155x2; 175x2; 185x2; 195x2; 205x2

Weight: 201

10/18

TB DL: 190x5; 230x3; 270x3; 300x3; 330x3; 350x3
Ham BP: 90x5; 120x3; 140x3; 160x3; 180x3; 200x2. Couldn't lock out the 3rd rep.

Weight: 202

10/20

SSQ: 135x5; 175x3; 215x3; 235x3; 255x3; 275x3
Pendlay row: 95x5; 135x3; 155x3; 170x3; 185x3; 195x3

Weight: 203. Switch to singles next week and I'm going to try to do CG benches off the pins and see how they feel. When I was doing CG board presses awhile back I felt pain in my shoulder racking and unracking the bar. Maybe if I do them off the pins I'll be OK. Worth a try.

10/23

TB DL: 190x5; 230x3; 280x1; 320x1; 4 @ 360x1
BP off pins: 115x5; 135x3; 155x1; 165x1; 4 @ 175x1

Weight: 204

10/25

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1; 4 @ 280x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 4 @ 195x1

Weight: 201

10/27

TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 5 @ 360x1
BP off pins: 115x5; 135x3; 155x1; 165x1; 5 @ 175x1

Weight: 202. Not sure if the singles were a smart choice for this cycle. Even starting with only 4 reps my lower back was really sore this week. The 5 singles today with 360 were really hard. Each one was almost an all out effort. If I can build up to 10 reps on DL's and squats I'll be pleasantly surprised.

10/30

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1; 5 @ 280x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 5 @ 195x1

Weight: 202

11/1

TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 6 @ 360x1
CG BP off pins: 115x5; 135x3; 155x1; 165x1; 6 @ 175x1

Weight: 200

11/3

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1; 6 @ 280x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 6 @ 195x1

Weight: 202.

11/6

TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 7 @ 360x1
CG BP off pins: 115x5; 135x3; 155x1; 165x1; 7 @ 175x1

Weight: 201

11/8

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1; 7 @ 280x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 7 @ 195x1

Weight: 199. A lot of stress in my business and I haven't been eating or sleeping well. Maybe I'll finally get back down to 195 as a result.

11/10

Gym closed! Drove to the gym this morning only to find it closed for Veteran's Day. Didn't see anything posted on Wednesday when I was there. Damn, I hate when the gym is closed.

11/13

TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 8 @ 360x1
CG BP off pins: 115x5; 135x3; 155x1; 165x1; 8 @ 175x1

Weight: 199

11/15

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1; 8 @ 280x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 8 @ 195x1

Weight: 199

11/17

TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 9 @ 360x1
CG BP off pins: 115x5; 135x3; 155x1; 165x1; 9 @ 175x1

Weight: 200. Looking forward to wrapping this cycle up and then doing a Starr 5x5 cycle. Haven't done higher reps (5!) in awhile.

11/20

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1. Stopped.
Pendlay row: 95x5; 135x3; 155x1; 175x1; 9 @ 195x1

Weight: 199. Woke up Sunday morning and my back was real sore. Combination of DL's on Friday and a real busy Saturday night where I literally didn't sit down for 10 hours? Not sure but my back just felt real fatigued when I got to the gym Monday. I just didn't have my usual core stability so I bugged out of the squats.

11/22

TB DL: 190x5; 230x3; 270x1; 300x1; 330x1; 10 @ 360x1
CG BP off pins: 115x5; 135x3; 155x1; 165x1; 10 @ 175x1

Weight: 198. Felt much better today. No issues.

11/24

SSQ: 135x5; 175x3; 205x1; 235x1; 260x1; 10 @ 280x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 10 @ 195x1

Weight: 201. Gained 3 lbs since Wednesday. I wonder why? I'm going to really cycle back when I start the Starr 5x5 on Monday. Feeling a little burnt out.

11/27

SSQ: 115x5; 145x5; 175x5; 205x2; 235x5
CG BP off pins: 95x5; 95x5; 105x5; 125x5; 145x5
Pendlay row: 95x5; 105x5; 125x5; 145x5; 165x5

Weight: 201

11/29

SSQ: 115x5; 145x5; 175x5; 175x5
Push press: 65x5; 80x5; 95x5; 110x5
TB DL: 190x5; 230x5; 260x5; 300x5

Weight: 200

12/1

SSQ: 120x5; 150x5; 180x5; 210x5; 240x3; 180x8
CG BP off pins: 95x5; 95x5; 110x5; 130x5; 150x3; 115x8
Pendlay row: 95x5; 105x5; 125x5; 145x5; 170x3; 135x8

Weight: 200. Figured I'd try mixing push presses in on Wednesday and see how it goes. I haven't done those in years. Shoulder felt OK.

Starr Wk 2

12/4

SSQ: 120x5; 150x5; 180x5; 210x5; 240x5
CG BP off pins: 95x5; 95x5; 110x5; 130x5; 150x5
Pendlay row: 95x5; 105x5; 125x5; 145x5; 170x5

Weight: 201

12/6

SSQ: 120x5; 150x5; 180x5; 180x5
Push press: 70x5; 85x5; 100x5; 115x5
TB DL: 190x5; 230x5; 265x5; 305x5

Weight: 200

12/8

SSQ: 120x5; 150x5; 180x5; 215x5; 245x3; 185x8
CG BP off pins: 95x5; 95x5; 115x5; 135x5; 155x3; 115x8
Pendlay row: 95x5; 110x5; 130x5; 150x5; 175x3; 135x8

Weight: 200

Starr wk 3

12/11

SSQ: 120x5; 150x5; 180x5; 215x5; 245x5
CG BP off pins: 95x5; 95x5; 115x5; 135x5; 155x5
Pendlay row: 95x5; 110x5; 130x5; 150x5; 175x5

Weight: 199

12/13

SSQ: 120x5; 150x5; 180x5; 180x5
Push press: 75x5; 90x5; 105x5; 120x5
TB DL: 190x5; 230x5; 270x5; 310x5

Weight: 198

12/15

SSQ: 125x5; 155x5; 185x5; 220x5; 250x3; 190x8
CG BP off pins: 95x5; 100x5; 120x5; 140x5; 160x3; 120x8
Pendlay row: 95x5; 110x5; 135x5; 155x5; 180x3; 135x8

Weight: 200. Feeling pretty good.

Starr Week 4

12/18

SSQ: 125x5; 155x5; 185x5; 220x5; 250x5
CG BP off pins: 95x5; 100x5; 120x5; 140x5; 160x5
Pendlay row: 95x5; 110x5; 135x5; 155x5; 180x5

Weight: 200

12/20

SSQ: 125x5; 155x5; 185x5; 185x5
Push press: 75x5; 90x5; 110x5; 125x5
TB DL: 190x5; 235x5; 275x5; 315x5

Weight: 199

12/22

SSQ: 125x5; 160x5; 190x5; 220x5; 255x3; 190x8
CG BP off pins: 95x5; 100x5; 120x5; 145x5; 165x3; 125x8
Pendlay row: 95x5; 115x5; 135x5; 160x5; 185x3; 140x8

Weight: 198. Gym is closed Monday the next 2 weeks. Debating whether to go Tue & Wed or just go twice each week.

Starr Week 5

12/26

SSQ: 125x5; 160x5; 190x5; 220x5; 255x5
CG BP off pins: 95x5; 100x5; 120x5; 145x5; 165x5
Pendlay row: 95x5; 115x5; 135x5; 160x5; 185x5

Weight: 200

12/27

SSQ: 125x5; 160x5; 190x5; 190x5
Push press: 80x5; 95x5; 110x5; 130x5
TB DL: 190x5; 240x5; 280x5; 320x5

Weight: 200

12/29

SSQ: 130x5; 160x5; 195x5; 225x5; 260x3; 195x8
CG BP off pins: 95x5; 105x5; 125x5; 145x5; 170x3; 130x8
Pendlay row: 95x5; 115x5; 140x5; 165x5; 190x3; 145x8

Weight: 202. Decided to go 2 days in a row. Wasn't bad in the gym but I was hurting Wednesday night. Probably do it again next week. Last workout of the year. Hard to believe. This year just flew by.

Starr Week 6

1/2

SSQ: 130x5; 160x5; 195x5; 225x5; 260x5
CG BP off pins: 95x5; 105x5; 125x5; 145x5; 170x5
Pendlay row: 95x5; 115x5; 140x5; 165x5; 190x5

Weight: 200

1/3

SSQ: 130x5; 160x5; 195x5; 195x5
Push press: 85x5; 100x5; 115x5; 135x5
TB DL: 190x5; 240x5; 285x5; 325x5

Weight: 199

1/5

SSQ: 130x5; 165x5; 195x5; 230x5; 265x3; 200x8
CG BP off pins: 95x5; 110x5; 130x5; 150x5; 175x3; 130x8
Pendlay row: 95x5; 120x5; 145x5; 170x5; 195x3; 145x8

Weight: 200. Back to back days were a lot tougher this week since I was also in the middle of working 6 straight shifts. Looking forward to a normal week next week.

Starr week 7

1/8

SSQ: 130x5; 165x5; 195x5; 230x5; 265x5
CG BP off pins: 95x5; 110x5; 130x5; 150x5; 175x5
Pendlay row: 95x5; 120x5; 145x5; 175x5; 195x5

Weight: 199

1/10

SSQ: 130x5; 165x5; 195x5; 195x5
Push press: 85x5; 105x5; 120x5; 140x5
TB DL: 190x5; 245x5; 290x5; 330x5

Weight: 199

1/12

SSQ: 135x5; 170x5; 200x5; 235x5; 270x3; 205x8
CG BP off pins: 95x5; 110x5; 135x5; 155x5; 180x3; 135x8
Pendlay row: 100x5; 125x5; 150x5; 175x5; 200x3; 150x8

Weight: 198. Decent week but next week is going to be tough. In addition to the gym being closed on Monday (again!) I'm really doubting whether I'm going to be able to make the targets on BP and PP. It took a max effort to get all the reps this week. We'll see.