Need Dad Strength, I have seven kids

[Bergie]

Hello Everyone.

I have decided that it is time to change over to an intermediate program starting next Monday. I have noticed that I am not able to recover adequately from workout to workout of late. Rip had once mentioned that us older guys would probably benefit more by moving to intermediate early than banging away at the novice for too long.

Basic stuff on me:

Age: I will be 51 next Tuesday 1/12
Height: 6'0"
Weight: 194
I have been lifting since 11/08

Here are my lift (pounds) improvements from the novice program for 5RM:
Squat 110 to 245
Bench 95 to 202
Deadlift 110 to 310
Press 80 to 135
P Clean 80 to 150

My plan of action:

Mondays:
Squat 5x5 ramping up to my 3RM from the previous Friday.
Bench 5x5 ramping up to my 3RM from previous Friday
Cleans 5x5 ramping up to my 3RM from previous Friday
Assistance exercises:
2 sets of weighted hypers
2 sets of weighted sit ups


Wed:
Squat 4x5 ramping up to 80% of Monday
Press 4x5 ramping
Deadlift 4x5 ramping
Assistance exercises:
3 sets of situps

Friday:
Squat 4x5 ramping to a 3RM and 1 set at 70% of 3RM
Bench 4x5 ramping to a 3RM and 1 set at 70% of 3RM
Clean 4x5 ramping to a 3RM and 1 set at 70% of 3RM
Assistance exercises:
3 sets of weighted dips
3 sets of weighted chin ups

[Aslin]

Madcow 5x5 eh? I've been on it and I think it's great, but i've deprogrammed slightly to the texas method, cuz I can still make biweekly progress.

[lastditch]

Hi
this looks interesting. I have similar numbers to you (albeit less children :)) and switched to the same program last week except doing SLDLs on one of the clean days. Yeah I noticed in PP2 that Ripp also talks about lower volume for us older guys (I'm 45) - something like 5% per decade after 30? anyway, all the best I look forward to reading your log.
Cheers

[K.Diesel]

Basic stuff on me:

Age: I will be 51 next Tuesday 1/12
Height: 6'0"
Weight: 194
I have been lifting since 11/08

Here are my lift (pounds) improvements from the novice program for 5RM:
Squat 110 to 245
Bench 95 to 202
Deadlift 110 to 310
Press 80 to 135
P Clean 80 to 150


Awesome progress at any age.

[IlPrincipeBrutto]

Hi Bergie,

I've intermittently followed your progress as a novice in the past, and I'll keep doing it now that you have upgraded to an intermediate program. I'm particularly interested to see how you deal with the deadlift on a light day.

I've just gone intermediate myself, using a TexasMethod template, and placing the deadlift proved to be the biggest headache. In the end I decided to do it on Intensity day, every other week. Doing it on light days was an option, but I thought it might have compromised my recovery. It looks like I've now got a case study to see what happens.

All the best with your training, and many good things to you and your big family.

IPB

[Bergie]

Madcow 5x5 eh? I've been on it and I think it's great, but i've deprogrammed slightly to the texas method, cuz I can still make biweekly progress.
How long were you on Madcow and what changes did you make going to the TM program?

Hi
this looks interesting. I have similar numbers to you (albeit less children :)) and switched to the same program last week except doing SLDLs on one of the clean days. Yeah I noticed in PP2 that Ripp also talks about lower volume for us older guys (I'm 45) - something like 5% per decade after 30? anyway, all the best I look forward to reading your log.
Cheers
Thanks for the comment. It will be interesting to see how the increase in recovery time impact gains.

Awesome progress at any age.
Thanks!

Hi Bergie,

I've intermittently followed your progress as a novice in the past, and I'll keep doing it now that you have upgraded to an intermediate program. I'm particularly interested to see how you deal with the deadlift on a light day.

I've just gone intermediate myself, using a TexasMethod template, and placing the deadlift proved to be the biggest headache. In the end I decided to do it on Intensity day, every other week. Doing it on light days was an option, but I thought it might have compromised my recovery. It looks like I've now got a case study to see what happens.

All the best with your training, and many good things to you and your big family.

IPB
Thanks for the the kind words. It will certainly be interesting to compare our two approaches. I have a feeling we will both see good gains.

1/11
Firsts work out on the new program went well.

Squat
100x5
130 x5
150x5
180x5
205x5

Bench
95x5
120x5
140x5
165x5
190x5

Cleans
65x5
80x5
95x5
110x5
125x5

Weighted hypers
25x2x12

Weighted sit ups
40x3x12

[Bergie]

1/13

Squat
100x5
130x5
150x5
150x5

Press
80x5
95x5
110x5
125x5

Deadlift
180x5
215x5
250x5
290x5

Sit ups
3x15

Everything felt great.

This being the first time on this program, I was working through the DL sets expecting 5 sets when only 4 are called for. After completing 290 I was thinking I had another heaver set to go and I was feeling rather tired already. I started to get ready for the 5th set and finally noticed I was already finished. woo hoo

I almost forgot. This was my first workout with the new vulkan knee wraps. Very nice! Kept my knees nice and warm no cracking or poping sounds.

[Bergie]

1/15

Bench
95x5
115x5
140x5
165x5
192.5x3 felt easy could have gone for 5.
141x5

Clean
65x5
80x5
95x5
110x5
127.5x3
95x5

Weight Dips
10#x3x5 It is my first time doing these so I was just guessing at the weight. It was pretty easy at 10.

Weighted Pull ups
10# 7, 6, 5

I will be doing the squat portion of the workout tonight.

I just realized that a screwed up the Back off sets. I only did 5 reps instead of 8. Oh well.

[Bergie]

1/15 Night workout

Squats
100x5
135x5
150x5
180x5
210x3
150x8

Felt good.

[Bergie]

1/18


Squat
105x5
135 x5
160x5
185x5
210x5

Bench
95x5
120x5
145x5
170x5
192.5x5

Cleans
75x5
80x5
95x5
115x5
127.5x5

Weighted hypers
25x2x12

Weighted sit ups
40x3x12

Everything felt good.
My knees were very noisy today. Lots of poping but felt fine. Only thing different was my warm up. 5 min on a bike then put on knee sleeves. I have been warming up with body squats a higher numbers of empty bar squats; all done while wearing the knee sleeves.

[Bergie]

1/20

Squat
105x5
135x5
160x5
160x5

Press
80x5
95x5
110x5
126.25x5

Deadlift
185x5
225x5
275x5
295x2

I screwed up the deadlift. The 3rd set should have been a 260 instead of 275, so I was a bit more burned out for the 295 set. On top of that I skipped breakfast so was going on an empty stomach.

My grip felt all wrong on the last set. Might have been CNS tiring out of the markless chalk I am trying out. Will try real chalk next DL day.

I'm going to keep it 295 for next week.

[Bergie]

1/22

Squat
110x5
135x5
1605x5
185x5
220x3
165x8

Bench
95x5
120x5
145x5
170x5
195x3
145x8

Clean
65x5
80x5
95x5
110x5
130x3
95x8

Weighted Dips
15# 8,8,8

Weighted Chin ups
10# 7, 6, 5

[Bergie]

1/25

Squat

110x5
135x5
165x5
190x5
220x5

Bench

100x5
125x5
150x5
170x5
195x5

Clean

65x5
85x5
100x5
115x5
130x5

Hypers

25# 3x12

Weighted Sit ups

40# 4x12

[Bergie]

1/27

Squat
110x5
140x5
165x5
165x5

Press
80x5
95x5
110x5
127.75x5 surprisingly easy

Deadlift
187x5
225x5
265x5
300x5 Felt heavy for some reason. Because it's 300 friggin' pounds! Nice little milestone to hit.

Sit ups
3x15

[Bergie]

1/29

Squat
115x5
140x5
170x5
195x5
230x3
170x8

Bench
95x5
120x5
145x5
170x5
197.5x3
170x8

Clean
65x5
85x5
100x5
115x5
135x3
100x8

Weighted dips
20# 8/8/8

Weighted pull ups
10# 7/6/4

[IlPrincipeBrutto]

300x5 Felt heavy for some reason. Because it's 300 friggin' pounds! Nice little milestone to hit.


Very well done Bergie, congratulations on putting a '3' in front of that.

IPB

[Bergie]

Very well done Bergie, congratulations on putting a '3' in front of that.

IPB

Thanks!

2/1

Squats
120x5
145x5
170x5
205x5
230x5 These felt good!

Bench
100x5
125x5
150x5
180x5
198.75 These were very heavy on the last rep. Moving to 1.25 # micro loading.

Clean
65x5
85x5
100x5
120x5
135x5 Felt great. My form seems to be improving. I will try to get some video posted soon.

Weighted hypers
25# 2x12

Weighted sit ups
40# 4x12

[Mr.City]

Nice job with that 300 deadlift.

[Bergie]

Nice job with that 300 deadlift.

Thanks Mr. City

2/3

Squat
115x5
145x5
170x5
170x5

Press
85x5
95x5
115x5
128.75 Felt easy.

Deadlift
190x5
230x5
270x5
305x5 I could only do 3 with out letting go of the bar. The last two I had to stand up a take several deep breaths. Probably no more than 30 sec between the lifts. I purest would call these singles but I am counting it as a set of 5.

Sit ups
3x15

[Bergie]

2/5

Squat
115x5
145x5
175x5 http://www.youtube.com/watch?v=VJoLoD8arjk
205x5 http://www.youtube.com/watch?v=1GzmL1bZIco
240x3 http://www.youtube.com/watch?v=VDRP3rKuRy8
175x8

Bench
100x5
120x5
145x5
170x5
198.75x3
145x8

Clean
65x5
85x5
100x5
115x5
138.5x3
100x8

Weight dips
25#x3x8

Weighted pull ups
10#x3x5

[IlPrincipeBrutto]

Looks kinda cold in your gym Bergie. Plenty of oxygen and fresh air though.

IPB

[Bergie]

Looks kinda cold in your gym Bergie. Plenty of oxygen and fresh air though.

IPB

It was a bit brisk for Atlanta. Mid to high 30s and raining. But squats do tend to warm one up.

2/8

Squat
120x5
150x5
180x5 http://www.youtube.com/watch?v=oK9epPTObKE
210x5 http://www.youtube.com/watch?v=Pkf-GYXlgmw
240x5 http://www.youtube.com/watch?v=04uwXElo-Vc

These felt good. Looking at the 240 tape, there was some strange hip movement and knees caving. Not sure what's up with the hips, will concentrate move to be stable next time. Also the left foot needs to be turned out more.

Bench
100x5
135x5
155x5
180x5
198.75

Felt good as well. Bar was slow but kept moving.

Clean
65x5
85x5
105x5
120x5 http://www.youtube.com/watch?v=BvQtq1HWegM
137.5x5 http://www.youtube.com/watch?v=SaZS2_0espQ

No problems

[Bergie]

2/10

Squat
120x5
150x5
180x5
180x5

Felt good. Light day are nice. As I was lifting I realized the my light day lift was getting a lot closer to my body weight, now that is an improvement.

Press
80x5
100x5
115x5
130x5

Nice and strong.

Deadlift
190x5
235x5
275x5
310x5 New PR

Heavy, could feel back rounding some on the last two of the set but still made it with no breathers like I needed last week.

[Bergie]

2/12

Squat
120x5
150x5
180x5
205x5
250x3 This is a new 3RM
180x8

Bench
100x5
120x5
145x5
170x5
198.75x5
145x8

Clean
65x5
85x5
100x5
120x5
140x3
100x8

Weighted dips
30x3x8

Weighted pull ups
15# 5/4/4 I need to drop the weight on these.

[Bergie]

2/15

Squat
125x5
160x5
190x5
220x5
250x5 New PR

Bench
100x5
135x5
160x5
185x5
200x5

Clean
70x5
90x5
110x5
125x5
140x5

Hypers
30x2x12

Weighted sit ups
50#x4x12

[Bergie]

2/17

Light day for squats so no issues

125x5
160x5
190x5
190x5

Press

85x5
100x5
115x5
131.25x5
bar slowed some but I have pressed a whole lot slower before.

Deadlift Not a good deadlift day
195x5
236x5
It didn't really feel heavy but my forearms where saying "what the hell was that?"
275x5 This one felt very heavy.
315x2
This one was not going to happen. I managed a set of 2. I tried for an other single and my body would have none of it. Looking on the bright side, I did get 2 rep max. But is still sucked not to get 5.

[Bergie]

2/19

Squat
125x5
155x5
190x5
220x5
255x3
190x8

Bench
100x5
120x5
150x5
170x5
201.23x3
150x8

Clean
70x5
90x5
100x5
120x5
142.4x5 (Oops, should have been 3. I got carried away)
100x8

Weighted Dips
30#x3x8

Weighted Pull ups
10#x3x5

[Bergie]

2/22

Squats
130x5
160x5
190x5
225x5
255x5 (New 5RM)

I was in a bit of a hurry today so warm up was shorter than normal. Felt a little back strain, lower left, so belted up at 190. Felt ok for the remainder of the workout. However, it was sore this morning. Also feeling a twinge in my right thigh.

Bench
100x5
135x5
160x5
190x5
201.25

Heavy but good. Getting close to my old 5RM of 202.5

Clean
75x5
90x5
110x5
125x5
142.5x5

The last few were a bit ugly. Still working on form. Trying to catch in more of a front squat like I should be doing. Still not rack quickly enough.

Weighted Hypers
53#x2x12

Weighted Sit ups
60#x4x12 pretty heavy, form is getting sloppy.

I have decided to enter a powerlifing competition on April so as to have a goal to work toward. Should be interesting.

[IlPrincipeBrutto]

I have decided to enter a powerlifing competition on April so as to have a goal to work toward. Should be interesting.

That's great news Bergie, I wish you good luck.
Have you already decided how to approach the competition ? will you stop your program to deload, or just carry on as usual, and treat the comp as just another training ?

IPB

[Bergie]

That's great news Bergie, I wish you good luck.
Have you already decided how to approach the competition ? will you stop your program to deload, or just carry on as usual, and treat the comp as just another training ?

IPB

Thanks IPB.

Another board member is helping me out with the programming. I am going to stay on the current plan until early/mid March then switch over to pre competition plan. My current program is scheduled to end around the 3d week in March anyway, so the timing is just about perfect.

[IlPrincipeBrutto]

I'll follow your progress with much interest.

IPB

[Bergie]

2/24

Squats
130x5
160x5
190x5
190x5

Press
85x5
100x5
115x5
132.5

Deadlift
195x5
235x5
275x5
315x2, 1, 1, 1 Still didn't get the 5 rep set but at least I got in 5 reps. There was about 1 to 2 min between each of the singles.

Sit ups
3x15

[Bergie]

I am a little behind on my log. Here are the results from the last 2 workouts.

2/26

Squats I wasn't able to get my squats in today. Hate it when that happens.

Bench
100x5
125x5
150x5
170x5
202.5x3
150x8

Clean
70x5
90x5
105x5
125x5
145x3
105x8

Weighted dips
35# 3x8

Weighted Pull ups
12.5x3x5

3/1

Squats
130x5
165x5
195x5
230x5
260x5 New 5RM and PR I was kinda worried about hitting this weight after missing Friday. It felt really heavy but the bar kept moving.

Bench
100x5
140x5
170x5
195x5
202.5 Matched previous 5RM bar was slow but not a terrible strain to get it locked out.

Clean
75x5
95x5
110x5
130x5
145x5

Hypers
35#x2x8

Weighted sit ups
50#x4x12

[Bergie]

3/3

Squats
130x5
165x5
195x5
195x5

Press
85x5
100x5
115x5
135x4 +1 I made a 2.5 jump instead of my 1.25 microload. I guess that's why I am microloading.

Deadlift
195x5
235x5
275x5
315x3 +1,1 Still didn't make 5 reps at 315 but did get one more than last week.

I would reset but I am gearing up for my 4/10 competition. Next week I will determine my 3RM for Squat, Bench, and Deadlift and set up my plan for the approaching meet.

[Bergie]

3/5

Squats
130x5
160x5
195x5
225x5
265x3
195x8

Bench
100x5
125x5
150x5
175x5
203.75x3
150x8

Clean
75x5
90x5
105x5
125x5
147.5x3
105x8

Weighted dips
40#x3x8

Weights pull ups
12.5x3x5

[Bergie]

This week my goal is to determine my 3RM for Squat, Bench, and Deadlift in preparation for my first Powerlifting competition. Today I will get my Bench and Squat numbers.

Bench
warm up
45x2x5
105x1x5
145x1x3
185x1x2

210x1x3
five min rest
215x1x3 New 3 RM
five min rest
220 1 rep only but, its a new PR

Squats are planned for this evening.

[Bergie]

The squats went well this evening.

Warm up
45x2x2
105x2x5
160x1x3
215x1x2

275x1x3 New 3RM
five min rest
280x1x1 New PR

[IlPrincipeBrutto]

Excellent work Bergie, congratulations.

I note that for your Bench you approached your PR weight gradually, with the last warm-up set (185) not that far away from the first max attempt (210).

With the squat the step between last warm-up set and first max attempt is far bigger, going from 215 to 275.

Why this different approach ?

IPB

[Bergie]

Thanks IPB.

When I started SS I found a spread sheet, I think on the SS wiki site, that provide warm up weights based on planned work set weight. So just plugged in my target 3rm weight and let it do the warm up set calculation.

I image that since the squat is more of total body exercise the warm up set needs to be a bit lighter so as not to over tax the body.

The spread sheet uses 80% of work set weight for last squat warm up set; 90% for the bench; and 85% for the deadlift.

[IlPrincipeBrutto]

I image that since the squat is more of total body exercise the warm up set needs to be a bit lighter so as not to over tax the body.


Fair enough.
I need the reassurance of at least a single at a high % to boost my confidence. Otherwise, I fear I won't be able to bridge the big gap between the last warm-up and the working weight.

Well done again, I look forward to see more updates on your upcoming competition.

IPB

[Bergie]

3/10

Today I was trying to find my 3RM for the Deadlift.

Warm up
125x2x5
150x1x5
195x1x3
225x1x3
275x1x2

325x2 Crap didn't make a 3RM but I new 2RM and PR

[Bergie]

Back to the program. I am writing this the day after working out and the DOMS has really kicked in. I am surprised that the "slacking off" of last week made such a difference.

Squats
135x5
165x5
200x5
235x5
265x5 New 5RM

Bench
100x5 with a pause at the bottom
145x5 with a pause at the bottom
170x5 with a pause at the bottom
200x5 with a pause at the bottom
205x4 no pause and didn't make the complete set.

Cleans
75x5
95x5
115x5
135x5
147.5x5

[Bergie]

2/17
Squats
135x5
165x5
200x5
200x5

Press
85x5
100x5
120x5
135x5

Deadlift
180x5
215x5
250x5
290x5 I was stuck at 315 so I did a small reset. On these lifts I focused on using good form and moving the weight quickly.

2/19

Squats
130x5
165x5
200x5
230x5
270x3
200x8

Bench
100x5
125x5
150x5
175x5
206.25x3
150x8 On all but the heavy set, I paused at the bottom to get a feel for how the lifts will be at the meet.

Cleans
75x5
90x5
110x5
130x5
150x3
110x8

[Bergie]

3/22
Squats

I did something strange today. I usually do my squats at home in the evening. I have something to do today so I am not able to do them at home. So I had the crazy idea to try the Smith machine at work. Never tied anything with this evil monster before. It felt very awkward being locked into an unnatural vertical plane. But what the heck.

135x5
170x5
200x5
235x5
270x5

Bench
100x5
145x5
175x5
205x5
206,25x3 I screwed up with the weights the next to last set was way to close to the heavy work weight.

Cleans
80x5
100x5
120x5
135x5
150x3 I was out of gas for the cleans. Probably because I am used to doing squats later in the day and not before the cleans.

[IlPrincipeBrutto]

I did something strange today...I had the crazy idea to try the Smith machine at work.

270x5


I still have to decide whether to call you brave or reckless :-)

IPB

[Bergie]

3/24

OK, I am back to real squats the Smith machine is too weird.

Squats
135x5
170x5
205x5
205x5

Press
85x5
105x5
120x5
136.25 x 4 I can not get past this weight. It is very frustrating.

Deadlift
190x5
225x5
270x5
300x2 no belt, back felt kinda strange
300x5 with belt, much better.

[Bergie]

3/26

Only was able to get the squats in today. My 16yo daughter had shoulder surgery this morning. Everything turned out fine.

Squats
135x5
170x5
200x5
235x5
275x3
200x8

[Bergie]

I bit behind

3/26

Squat
140x5
175x5
210x5
240x5
275x5

Bench
105x5
130x5
155x5
180x5
206x3,2 these were feeling really heavy. I was have some soreness in my biceps from squats that might been part of the reason.

3/31
Squats
140x5
170x5
210x5
210x5

Deadlift
195x5
235x5
270x5
307.5x5 I had a 2.5 on one side and a 5 on the other.

4/2
Squats
135x5
170x5
205x5
240x5
280x3
205x8

bench
100x5
130x5
150x5
180x5
210x3
205x2,1
150x8


This is the end of my Madcow 5x5. Here are the final results.

Squats 205x5 to 275x5 and 180x3 34% increase
Bench 190x5 to 205x5 and 215x3 8%
Clean 125x5 to 150x5 20%
Press 125x5 to 135x4 8%
Deadlift 290x5 to 315x5 9%

I am happy with the progress with squats but the others, not so much. To be honest, I am not really sure what one should expect from a 12 wk program such as this.

I certainly did not eat enough or sleep enough during this time frame. I went from a high of 198 to 195. With twin babies in the house, they turned one year old 3/26, I haven't had a full night's sleep in about a year.

Next Saturday I will competing in my first Power Lifting meet. I am look forward to a good time. It will be interesting to see how the above numbers translate into meet numbers.

[IlPrincipeBrutto]

Best of luck with you meet, Bergie.
And if you can, show us some pictures, or maybe even a video or two.

IPB

[Bergie]

Best of luck with you meet, Bergie.
And if you can, show us some pictures, or maybe even a video or two.

IPB

Thanks.

I am going alone but will take camera just in case I can talk someone into taking some video.

[Bergie]

First competition was great. Post a meet report in the training section.

http://startingstrength.com/resources/forum/showthread.php?p=119449#post119449