7/16 Starr Week 10

SSQ: 135x5; 175x5; 210x5; 245x5; 280x5
Hammer BP: 90x5; 115x5; 135x5; 160x5; 185x5
Pendlay row: 105x5; 135x5; 155x5; 185x5; 210x5

Weight: 194

7/18

SSQ: 135x5; 175x5; 210x5; 210x5
DB BP: 30x5; 40x5; 50x5; 60x5
TB DL: 190x5; 265x5; 310x5; 355x5

Weight: 193

7/20

SSQ: 135x5; 175x5; 210x5; 250x5; 285x3; 215x8
Hammer BP: 90x5; 120x5; 140x5; 165x5; 190x3; 145x8
Pendlay row: 105x5; 135x5; 160x5; 185x5; 215x3; 160x8

Weight: 192. Finished the 10 week cycle without missing any reps which is always good. Too bad I had to stop doing the CG BP's off pins. Pretty sure I wouldn't have gotten all those reps. Next week is my B'day so I'm going to do some max singles and then I go on vacation the following week so I'll get a week off. Not sure what I'm going to do after that but I have some time to figure it out.

7/23

SSQ: 135x5; 175x3; 205x1, 235x1; 265x1; 285x1; 295x1; 300x1*, 305x1
Hammer BP: 90x5; 120x5; 140x5; 140x5
Pendlay row: 95x5; 135x5; 165x5, 165x5

Weight: 192. *Misloaded the bar. Left a 5# off 1 side. As soon as I unracked the bar it felt weird and I kind of tweaked my upper back. Really feel I could have did 310 if I hadn't f'd up which would have been a PR.

7/25

SSQ: 135x5; 175x5; 205x5; 205x5
Hammer BP: 90x5; 120x3; 140x1; 160x1; 180x1; 190x1; 200x1; 210x1; 215x1
Pendlay row: 95x5; 135x5; 165x5; 165x5

Weight: 191

7/27

SSQ: 135x5l 175x5; 205x5; 205x5
TB DL: 190x5; 230x3; 270x1; 310x1; 350x1; 370x1
Hammer BP: 90x5; 120x5; 140x5; 140x5

Weight: 192. DL's went down quite a bit since the last time I did a max single. Hit 62 years old on the 26th. Not sure how much longer I can do this but I'll keep pushing it until my body says stop. Vacation next week, back in the gym Aug. 6th.

8/7

SSQ: 135x5; 175x5; 205x5; 205x5
Hammer BP: 90x5; 120x5; 140x5; 140x5
Pendlay row: 95x5; 135x5; 165x5; 165x5

Weight: 190

8/10

TBDL: 190x5; 230x5; 270x5; 310x5
Hammer BP: 90x5; 120x5; 140x5; 140x5
Pendlay row: 95x5; 135x5; 165x5; 165x5

Weight: 194. I forgot I had to bring my dog in for surgery my 1st day back so it wound up being just a 2 day week. I think I'm going to do an A/B routine for awhile.

8/13

SSQ: 135x5; 175x3; 195x3; 215x3; 235x3; 255x3
Hammer BP: 90x5; 110x3; 130x3; 150x3; 170x3; 180x3
Pendlay row: 95x5; 135x3; 155x3; 175x3; 185x3; 195x3

Weight: 191

8/15

Goblet squat: 40x5; 50x5; 60x5; 60x5
DB BP: 30x5; 40x5; 50x5; 50x5
TB DL: 190x5; 250x5; 300x5; 300x5

Weight: 192. Wednesday is going to be a light day.

8/17

SSQ: 135x5; 175x3; 205x2; 225x2; 245x2; 265x2
Hammer BP: 90x5; 110x3; 130x2; 150x2; 170x2; 180x2; 190x2
Pendlay row: 95x5; 135x3; 155x2; 175x2; 185x2; 195x2; 205x2

Weight: 190. Been battling a chest cold which has really effected my breathing and has had me feeling run down. I also did something to my knee while I was on vacation. I can go straight up and down so it hasn't bothered squats or DL's but there is some definite pain and swelling there. I dislocated it 2x years ago and I'm sure there are some things that are messed up in there. Really don't want to see a doctor but I may have to.

8/20

Goblet squat: 40x5; 60x3; 80x3; 90x3; 100x3; 110x3
DB BP: 30x5; 50x3; 60x3; 65x3; 70x3
TB DL: 190x5; 230x3; 260x3; 290x3; 310x3; 330x3

Weight: 191

8/22

SSQ: 135x5; 175x5; 205x5; 205x5
Ham BP: 90x5; 120x5; 140x5; 140x5
Pendlay row: 95x5; 135x5; 165x5; 165x5

Weight: 190

8/24

Seated press machine: 60x5; 80x3; 100x2; 110x2; 120x2; 130x2; 140x2
TB DL: 190x5; 230x3; 260x2; 290x2; 310x2; 330x2; 340x2

Weight: 192

Just trying to find movements that don't hurt. Going to go back to the basics next week.

8/27

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1
Ham BP: 90x5; 120x3; 140x1; 150x1; 160x1; 170x1; 180x1; 190x1; 200x1
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1

Weight: 190. Wanted to work up way higher on squats an rows but my back wasn't having it. Just woke up not feeling right.

8/29

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 60x5; 80x5; 120x5; 140x5
TB DL: 190x5; 240x5; 280x5; 320x5

Weight: 191

8/31

SSQ: 135x5; 175x3; 205x3; 225x3; 245x3; 255x3
Ham BP: 90x5; 120x3; 140x3; 160x3; 170x3; 180x3
Pendlay row: 95x5; 135x3; 155x3; 175x3; 185x3; 195x3

Weight: 189! I haven't been this light in 36 years. My back felt much better today.

9/5

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 60x5; 90x5; 110x5; 130x5
TB DL: 190x5; 240x5; 290x5; 325x5

Weight: 189

9/7

SSQ: 135x5; 175x5; 205x1; 225x1; 245x1; 265x1; 275x1; 205x8
Ham BP: 90x5; 120x3; 140x1; 160x1; 170x1; 180x1; 190x1; 200x1; 140x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 145x8

Weight: 191. Gym was closed Monday so a short week for me. My back wasn't feeling that great on Friday but I did what I could.

9/10

SSQ: 135x5; 175x3; 205x3; 225x3; 245x3; 260x3
Ham BP: 90x5; 120x3; 140x3; 160x3; 170x3; 180x3
Pendlay row: 95x5; 135x3; 155x3; 175x3; 190x3; 200x3

Weight: 189

9/12

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 60x5; 90x5; 120x5; 140x5
TB DL: 190x5; 240x5; 290x2; 330x5

Weight: 190

9/14

SSQ: 135x5; 175x3; 205x2; 225x2; 245x2; 255x2; 265x2; 275x2
Ham BP: 90x5; 120x3; 140x2; 150x2; 160x2; 170x2; 180x2; 190x2
Pendlay row: 95x5; 135x3; 155x2; 165x2; 175x2; 185x2; 195x2; 205x2

Weight: 190. Felt much better this week. My back was feeling good which makes a huge difference.

You seem to be having little trouble pushing it. Such consistency here.

Did you intentionally cut weight? You've lost 10-15 pounds in the last year or so.

TY. It's not as easy as it looks.

As for the weight loss, I didn't intentionally do it. It was more a function of less appetite (perhaps due to aging) and a lot of stress in my business (not good for overall health, I know). Now that I'm around 190 I wouldn't mind getting down to 185 but I'm not going to do anything special to get there. I'm on my feet for up to 50 hours a week at work so toting less weight around really helps my knees.

9/17

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 275x1; 285x1; 205x8
Hammer BP: 90x5; 120x3; 140x1; 160x1; 170x1; 180x1; 190x1; 200x1; 205x1; 140x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1; 205x1; 210x1; 145x8

Weight: 190

9/19

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 60x5; 90x5; 120x5; 150x5
TB DL: 190x5; 240x2; 290x5; 335x5

Weight: 189

9/21

SSQ: 135x5; 175x3; 205x3; 225x3; 245x3; 265x3
Hammer BP: 90x5; 120x3; 140x3; 160x3; 175x3; 190x3
Pendlay row: 95x5; 135x3; 155x3; 175x3; 190x3; 205x3

Weight: 189

9/24

SSQ: 135x5; 175x3; 205x2; 225x2; 245x2; 260x2; 270x2; 280x2
Hammer BP: 90x5; 120x3; 140x2; 155x2; 165x2; 175x2; 185x2; 195x2
Pendlay row: 95x5; 135x3; 155x2; 170x2; 180x2; 190x2; 200x2; 210x2

Weight: 189

9/26

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 60x5; 100x5; 130x5; 160x5
TB DL: 190x5; 240x5; 290x5; 340x5

Weight: 189

9/28

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 280x1; 290x1; 205x8
Hammer BP: 90x5; 120x3; 140x1; 160x1; 170x1; 180x1; 190x1; 200x1; 210x1; 140x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 185x1; 195x1; 205x1; 215x1; 155x8

Weight: 188. Felt pretty good this week. Cut down my hours at work which seemed to translate into some more energy at the gym.

Thanks KC. Nice to see you doing well also.

10/1

SSQ: 135x5; 175x3; 205x3; 230x3; 250x3; 270x3
Ham BP: 90x5; 120x3; 145x3; 165x3; 180x3; 195x3
Pendlay row: 95x5; 135x3; 155x3; 175x3; 195x3; 210x3

Weight: 193. Hmm. Gained 5 lbs since Friday. Something seems off although I did hit the AYCE buffet at a local casino for dinner yesterday.

10/3

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 60x5; 100x5; 130x5; 160x5
TB DL: 190x5; 245x5; 295x5; 345x5

Weight: 191

10/5

SSQ: 135x5; 175x3; 205x2; 225x2; 245x2; 260x2; 270x2; 280x2
Ham BP: 90x5; 120x3; 140x2; 160x2; 170x2; 180x2; 190x2; 200x2
Pendlay row: 95x5; 135x3; 155x2; 170x2; 180x2; 190x2; 200x2; 210x2

Weight: 192

10/8

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 280x1; 295x1; 205x8
Hammer BP: 90x5; 120x3; 140x1; 160x1; 175x1; 185x1; 195x1; 205x1; 215x1; 140x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 190x1; 200x1; 210x1; 220x1; 155x8

Weight: 191

10/10

SSQ: 135x5; 175x5; 205x5; 205x5
Seated machine press: 70x5; 110x5; 140x5; 170x4
TB DL: 190x5; 250x5; 300x5; 350x4

Weight: 192. Missed the last rep on presses on TB DL's.

10/12

SSQ: 135x5; 175x3; 205x3; 235x3; 260x3; 280x3
Ham BP: 90x5; 120x3; 140x3; 160x3; 180x3; 200x2
Pendlay row: 95x5; 135x3; 155x3; 175x3; 190x3; 205x3

Weight: 190. Missed the last rep on Ham BP's. Hit the wall this week on a few sets. Might switch things up after next week.

10/15

SSQ: 135x5; 175x3; 205x2;225x2; 245x2; 265x2; 275x2; 285x2
Ham BP: 90x5; 120x3; 140x2; 160x2; 175x2; 185x2; 195x2; 205x1
Pendlay row: 95x5; 135x3; 155x2; 175x2; 185x2; 195x2; 205x2; 215x2

Weight: 190

10/17

Seated machine press: 70x5; 110x5; 140x5; 170x5
TB DL: 190x5; 250x5; 300x5; 350x5

Weight: 191. I got to the gym right when it opened at 8 AM but somebody got in before me and was using the squat rack. ^$#$&*! Skipped squats since it was my light day anyway but I got the 5th rep on the top sets that I missed last week so a good day anyway.

10/19

SSQ: 135x5; 175x3; 205x1; 225x1; 245x1; 265x1; 285x1; 300x1; 205x8
Ham BP: 90x5; 120x3; 140x1; 160x1; 180x1; 200x1; 210x1; 220x1; 140x8
Pendlay row: 95x5; 135x3; 155x1; 175x1; 195x1; 205x1; 215x1; 225x1; 155x8

Weight: 193. I was hoping to do 305 on the SSQ after 285 went up pretty easily but 300 took a lot out of me so I stopped there.

Something new for me. I was looking to tone down the intensity and maybe up the volume so after poking around the interwebs for awhile I decided to give 5-3-1 a try. Amazingly I had never done this routine before (and I was pretty sure that I had tried everything at some point in my life). Also decided to start taking creatine and whey powder. WTF!

10/22

SSQ: 135x5; 175x5; 205x5; 230x5
TB DL: 5 @ 190x10
Ab stuff

Weight: 193.

10/24

Hammer BP: 90x5; 115x5; 135x5; 155x5
Pendlay row: 5 @ 115x10
DB Press: 5 @ 25x10

Weight: 194

10/26

TB DL: 190x5; 220x5; 250x5; 285x5
SSQ: 5 @ 150x10

Weight: 193. I'll run through 1 cycle of this at least and see how I like it. Obviously this isn't a strict interpretation but I'm limited to the exercises I can do without pain. So far, so good.

10/29 Week 2

SSQ: 135x5; 190x3; 215x3; 245x5
TB DL: 5 @ 190x10
EZ Bar curl: 5 @ 40x10

Weight: 194. Took the last set of SSQ's to (almost) failure.

10/31

Hammer BP: 90x5; 125x3; 145x3; 160x7
Pendlay row: 5 @ 115x10
DB press: 5 @ 30x10

Weight: 195. Last set of BP's to failure.

11/2

TB DL: 190x5; 235x3; 270x3; 300x8
SSQ: 5 @ 150x10
Tri press down with rope: 5 @ 80x10

Weight: 193. Last set of DL's to failure. Still feeling good with this.

11/5

SSQ: 135x5; 205x5; 230x3; 255x5
TB DL: 5 @ 190x10
EZ Curl: 5 @45x10

Weight: 195

11/7

Hammer BP: 90x5; 135x5; 155x3; 170x5
Pendlay row: 5 @ 115x10
Seated DB press: 5 @30x10

Weight: 194

11/9

TB DL: 190x5; 250x5; 285x3; 320x7
SSQ: 5@ 150x10
Tri press down: 5 @ 90x10

Weight: 194. I spoke too soon last week. My knees were really hurting Friday & Saturday night to the point that I had trouble falling asleep. On Wednesday my right knee (I dislocated it 2x when I was a ute) was really swollen and sore. I was still limping around yesterday so I wasn't sure if I'd be able to DL and squat today. It wasn't too bad this morning so I got my WO in with no pain. Right now, 2 hours later, my right knee is starting to stiffen up and there is some pain when I walk. I'm thinking this may be too much volume for my knees. Next week is a deload week so I'll see how I feel after that.

11/13

SSQ: 135x5; 145x5; 160x5
TB DL: 3 @ 190x10
EZ Curl: 3 @ 50x10

Weight: 195

11/14

Hammer BP: 90x5; 110x5; 120x5
Pendlay row: 3 @ 115x10
DB Press: 3 @ 30x10

Weight: 194

11/16

TB DL: 190x5; 200x5; 210x5
SSQ: 135x5; 3 @ 150x10
Tri DB extension: 20x10; 2 @ 25x10

Weight: 196. The gym was closed Monday and my knee felt fine when I went to work. After a couple of hours of running around my knee was killing me. So it seems like work is a contributing factor to my knee pain. I can't stop working so I'm just going to have to figure out how to manage it. Also, the pounds I've added from the creatine and the protein shakes probably aren't helping. I'll give the 5-3-1 another cycle and reevaluate.

11/19 5-3-1 Week 1-Cycle 2


SSQ: 135x5; 180x5; 210x5; 240x7
TBDL: 5 @ 200x10
EZ Curl: 5 @ 50x10

Weight: 195

11/21

Hammer BP: 90x5; 120x5; 140x5; 155x8
Pendlay row: 5 @ 125x10
DB Press: 5 @ 30x10

Weight: 195

11/23

TB DL: 190x5; 225x5; 260x5; 295x8
SSQ: 5 @ 160x10
Tri press down: 5 @ 90x10

Weight: 196. My knee felt better this week. Still not great, but better.

11/26 5-3-1 Week 2, Cycle 2

SSQ: 135x5; 195x3; 225x3; 250x7
TBDL: 5 @ 200x10
EZ curl: 5 @ 50x10

Weight: 196

11/28

Hammer BP: 90x5; 130x3; 150x3; 165x7
Pendlay row: 5 @ 125x10
DB press: 5 @ 30x5

Weight: 196

11/30

TB DL: 190x5; 240x3; 275x3; 310x8
SSQ: 5 @ 160x10
Tri PD: 5 @ 90x10

Weight: 195. Feeling pretty good.

12/3 Week 3 Cycle 2

SSQ: 135x5; 210x5; 240x3; 265x6
TB DL: 5 @ 200x10
EZ curl: 5 @ 50x10

Weight: 197

12/5

Hammer BP: 90x5; 140x5; 155x3; 175x5
Pendlay row: 5 @ 125x10
DB press: 5 @ 30x10

Weight: 197

12/7

TB DL: 190x5; 260x5; 295x3; 330x6
SSQ: 5 @ 160x10
Tri PD: 5 @ 90x5

Weight: 195. My knee is really jacked. I can DL, I can squat, but I can't walk unless I keep my my right leg straight. I have to work 2 10 hour shifts the next 2 nights which should be fun. On the bright side I'm headed to Vegas on Sunday for 4 days so my deload week next week will be easy. Should be back in the gym Friday for some light work.

12/14

SSQ: 135x5; 155x5; 175x5
Hammer BP: 90x5; 110x5; 120x5
EZ curl: 5 @ 50x10
DB press: 5 @ 30x10

Weight: 197. Felt good to have a week off. My knee feels better. A little pain in Vegas from walking but nothing too bad.

12/17 Week 1 Cycle 3

SSQ: 135x5; 190x5; 220x5; 245x7
EZ curl: 5 @ 55x10
TB DL: 5 @ 210x10

Weight: 196

12/19

Hammer BP: 90x5; 125x5; 145x5; 160x8
Pendlay row: 5 @ 135x10
DB press: 5 @ 35x10

Weight: 196

12/21

TB DL: 190x5; 230x5; 265x5; 300x9
SSQ: 5 @ 170x10
Tri PD: 5 @ 100x10

Weight: 197. My knee is jacked but at least I can still squat and DL.

12/24 Week 2 Cycle 3

SSQ: 135x5; 205x3; 230x3; 260x6
TB DL: 5 @ 210x10
EZ curl: 5 @ 55x10

Weight: 198

12/26

Hammer BP: 90x5; 135x3; 150x3; 170x7
Pendlay row: 5 @ 135x10
DB press: 5 @ 35x10

Weight: 199

12/28

TB DL: 190x5; 250x3; 285x3; 320x8
SSQ: 5 @ 170x10
Tri PD: 5 @ 100x10

Weight: 197. Plugging along. Still have the knee pain. Finally got medical coverage so I'm going to see a doc after New Year. Should be interesting.