Bob Does Barbell Stuff

[BobGrant]

I guess this is where my log goes.

Stats:
I was bob g at the old place
BW - 230ish
Age - 60
Place - Southern WI

Current era PRs (In my 50s):
Press 240, 235x2, 225x4
Bench 335, 325x2, 315x4
DL 365x5
SQ 345x1 (probably too high but so what)
I push better than I pull.

My wife is awesome, the kids are on their own, the dog is a knucklehead, maybe I retire in a year or so.

[BobGrant]

Saturday, Sep 16, 2017 - Volume

Press w/u to 145x5x3
Squat w/u to 185x5x2

I bumped the press 10 lbs from last time and will probably add 10 lbs one more time before switching to more typical for me 5 lb increases. Once that starts to stall I'll revert to some tried and true schemes to keep the top end moving.

Squats were steady. My schedule is as hosed up as it normally is and squats have been the stepchild of my routine. Also, I plan to only do two top sets on volume day because I'm old and fuck squats. Ahem.

It is the most perfectest weekend of the year here in Cheeseland. I think I'll head down to the Farmers Market and pick up some fresh fixins for tonight.

[Manveer]

Hey Bob! What is your program like these days?

[BobGrant]

Hey Bob! What is your program like these days?

My work schedule often gets in the way but, after quite a bit of goofing off, I am just now returning to:

Monday night - Intensity
Press/Bench, w/u to heavyish doubles or triples plus a tough back off set
Pull, w/u to a set of 5

Wednesday night - Volume
Bench/Press, w/u to three sets of five increasing the poundage from week to week
Squat, w/u to two sets of five (or three or four, whatever works that night)

Saturday morning - Recovery
Press/Bench, w/u to two easyish sets of five
Squat, easy warm up

This alternates Press and Bench on the heavier days; I've never had shoulder issues. I pull once a week and do squats because you should. The recovery day is always on Saturday. I found that I cannot get any kind of performance in the mornings so I just take it easy here.

Over the years this mix has given me a steady method to get to a regular 215+ press and 300+ bench. I got up to 240 and 335 a couple years ago on this plan. I suck at squats and never seem to stick to the schedule for pulls so both of these lag, oh well. I'm closing in on 61 years old and haven't found the need to do geezer specific programming yet so the built in recovery seems to be dialed in. I keep a closer eye on this lately, though.

[BobGrant]

Tuesday, Sept 19 - Intensity, loosely defined
Bench, w/u to 255/245/225 x 2 ea, b/o 185 x 10
Deads, w/u to 225 x 5. Nice and easy, I haven't pulled in a while.

I have some travel later in the week so I'll head back tomorrow night for some volume work.

I'm heading to central Oregon to take two of my daughters to their first Gov't Mule concert. I am a good and thoughtful father.

[BobGrant]

Wed, Sept 20 - Volume

Press, w/u to 155/145/135 x 5 ea
Squats, not tonight

Consecutive night workouts are not ideal. These were grindier than they would normally be but I am squeezing these lifts in before getting out of Dodge for a couple days.

[BobGrant]

Travel, work, and a stupid cough/cold are behind me - finally.

Tuesday, Oct 10 - Recovery

Easy warm ups with Bench and Squat

[BobGrant]

Oct 21 Bench volume at 245/225/205 x 5 ea.
Oct 23 Press volume at 155/135/115 x 5 ea.

I’ve been getting to the gym about twice a week so getting back to a normal routine hasn’t happened but things are progressing.

I’m waiting for a connection at DEN on my way to marry off my oldest daughter. Cool shit.