How to make a Masters lifter stronger

[Bergie]

My first meet was a success. A success in that I didn’t miss any of my lifts and that I got new PRs on all of the lifts.

Squat 132.5 Bench 97.5 Deadlift 147.5 Total 377.5

However, I was the weakest Masters lifter there except for a 61 yo gentleman.

Here are the totals of other Masters lifters from the meet:
637
642
502
727

I am not even in the ball park.

Well not yet. I am determined to get stronger and pull those numbers up.

My next meet is in mid June. I am going to use Stephan Korte’s 3x3 program for the next eight weeks with the goal of adding 40 lbs to my squat and Deadlift and 25lbs to my bench.

I like this program because it focuses on the three lifts.

The first 4 weeks is the volume phase. It looks like this: (sorry the formating is not so good. It looks a lot better in Excel)

weeks 1 2 3 4
Mon
Bench 6-8x6 135 140 145 150
Deadlift 5x8 210 220 225 235
Squat 5-8x5 190 200 205 210

Wed
Bench 6-8x6 135 140 145 150
Deadlift 5-8x8 210 220 225 235
Squat 5-8x5 190 200 205 210

Fri
Bench 6-8x6 135 140 145 150
Deadlift 5-8x8 210 220 225 235
Squat 5-8x5 190 200 205 210

The second Phase, weeks 5 - 8 looks like this:

Weeks 5 6 7 8
Mon
Bench 5x4 140 140 140 140
Deadlift 1-2x1 290 310 330 350
Squat 3x3 200 200 200 200

Wed
Bench 1-2x1 185 195 200 220
Deadlift 3x3 220 220 220 220
Squat 3x3 200 200 202000

Fri
Bench 5x4 140 140 140 140
Deadlift 3x3 220 220 220 220
Squat 1-2x1 265 280 300 315

[Bergie]

4/12

Yesterday was the first day on the new program.

Sets x Reps all weight in pounds

Bench 8x6 @ 135
Felt good. I really concentrated on form. I have noticed a tendency to move my elbows closer to perpendicular to the torso as the weights get heavy. I am using this high volume work to help unlearn this bad habit.

Dead lift 5x8 @ 215
Very heavy for the last two sets. I can tell that I need a lot of work on this one. My lower back was really complaining. But it feels OK today.

Squats 8x5 @ 190
Felt better as I went along. The last 3 sets felt light compared to the first ones. Probably mean I need to warm up better.

[Ryan Long]

Bergie,

Keep us posted as this progresses. At first glance I think that the first 4 weeks will be too much volume. I'm also concerned that all the deadlifting right before squatting will limit your squatting. This essentially looks like linear progression but with way more volume, at the masters level I'd be concerned that you won't be able to recover. That being said, you won't know until you try I suppose, so give it a shot for a couple of weeks and see what happens. Let us know.

[Bergie]

Bergie,

Keep us posted as this progresses. At first glance I think that the first 4 weeks will be too much volume. I'm also concerned that all the deadlifting right before squatting will limit your squatting. This essentially looks like linear progression but with way more volume, at the masters level I'd be concerned that you won't be able to recover. That being said, you won't know until you try I suppose, so give it a shot for a couple of weeks and see what happens. Let us know.


Those are valid concerns. There will be a break of several hours between the Bench /Deads and the Squats. This should cover your first point. As far as it being too much volume. I am hoping that by taking out all of that accessory exercises I will be able to recover. I feel like I am a good deal below my potential for the squats and Deads, not so much for bench.

Like you said, I won't know for sure until I give it a go.

Thanks for you input.

[Ryan Long]

This looks like more volume than SS novice linear progression, maybe I'm reading your shorthand incorrectly. But if you are far below your potential like you state, simple novice linear progression may be sufficient. Too much volume will lead to overtraining and be detrimental. All said, if you mess up by lifting too much you'll probably identify that quickly. If you're gonna make a mistake, make it at full speed!

[PVC]

If you're gonna make a mistake, make it at full speed!

Famous last words ;)

[Bergie]

This looks like more volume than SS novice linear progression, maybe I'm reading your shorthand incorrectly. But if you are far below your potential like you state, simple novice linear progression may be sufficient. Too much volume will lead to overtraining and be detrimental. All said, if you mess up by lifting too much you'll probably identify that quickly. If you're gonna make a mistake, make it at full speed!

Thanks for your input.

When I said that I was below my potential, I was speaking from an intermediate perspective. In that I know I am past the linear progression stage but still have room to grow as an intermediate. This program is geared to add 40 pounds to my squat and Dead and 25 to my bench over a 8 week time frame. I feel this rate is doable. It will be interesting to see how the theory works out in real life.

4/14/10 Wednesday

Monday’s workout left me with a fair amount of DOMS so I did a bit more warms up than normal. But things loosened up well.

Bench 8x6 @ 135
No issues felt good.

Deadlift 8x8 @ 215
The deads felt a lot better than Monday. I had chalk today which made a big difference as one might expect. But also the weights, while heavy, were easier than previous. Not sure how to explain this, but as the sets progressed I was getting tired but at the same time the sets seems easier or maybe more fluid. Maybe I was getting numb.

Squat 8x5 @ 190
No issues today, felt great. In fact I combined sets 7 and 8 into a 10 rep set just for the heck of it.

[Bergie]

4/16

Bench
8x6 @ 135

Deadlift
5x8 @ 205

Tweaked something in my back, lower left on the 3rd set. I got a little loose with my abs and lost some extension. I was able to finish the last 2 set but really concentrating on keeping lower abs very tight.

I was unable to do my squat workout due to conflicts in the evening. My back was feeling pretty tight as well.

[Bergie]

Monday 4/19

Back felt better by Sunday. The two days rest came at a good time. However, during my workout I discovered that it is not 100%.

Starting second week, weights moving up to 60% of my targeted weights.

Bench
8x6 @ 140

Deadlifts
5x8 @ 220
Back was feeling pretty tight and sore if I didn't keep back in prefect flexation (sp). I wore a belt for the last 2 sets. Helped a lot but still not 100%.

Squats
3x5 #200
I was really feeling my back so decided the discretion is the better part of valor and stopped at 3 sets. It was sort of strange in that the back felt ok during the squat but setting the bar back in the rack and de-weighting my back caused pain/discomfort.

Anyway, it felt better that evening and not sore the next day. So hopefully Wed will be back to normal.

[slughammer]

Bergie, thanks for the links to the Korte 3 x 3. I'm doing PIP for the squat and press myself, but wasn't sure where to go after this. The Korte 3 x 3 using only the main lifts would work great for me using my barbell equipment at home. (plus it also has the deadlift, which I wasn't sure how to incorporate into PIP).

Not sure if you are going directly from the write up that you linked to, but one thing I noticed is your deadlift weight and reps. The write up set the deadlift target at 15lbs over your max and the set x rep scheme is 5-8 x 5 . I notice you have been doing 8 reps, did you pick that up from a different write up?

Regards - Slughammer

[Bergie]

Bergie, thanks for the links to the Korte 3 x 3. I'm doing PIP for the squat and press myself, but wasn't sure where to go after this. The Korte 3 x 3 using only the main lifts would work great for me using my barbell equipment at home. (plus it also has the deadlift, which I wasn't sure how to incorporate into PIP).

Not sure if you are going directly from the write up that you linked to, but one thing I noticed is your deadlift weight and reps. The write up set the deadlift target at 15lbs over your max and the set x rep scheme is 5-8 x 5 . I notice you have been doing 8 reps, did you pick that up from a different write up?

Regards - Slughammer

Your welcome. I liked this program for the same reasons. I matched my equipment and the lifts I was most interested for now.

Good catch on the DL reps. That should be 5 and not 8. I made a typo then ran with the wrong number. No wonder my back is sore. Thanks!!

[Bergie]

My Back is feeling better.

In the second week, weights are 60% of my targeted weights.

Bench
8x6 @ 140

Deadlifts
5x5 @ 220
There is still some back discomfort when I stand up after the last rep of each of the sets. Only felt it once during lift. That was a 5th rep poor form issue.

Squats
8x5 #200
The back thing was fine during the lifts, but again felt the pain/discomfort when I stand up after racking the bar. It persists for a couple mins before all but disappearing.

This seems sorta weird to me, on the last two reps of the day instead of standing up after racking the bar I dropped down and sort hung from the bar; just stretched everything out. I hung by by hands for maybe 10 secs or so then got up. No pain at all. Not sure if that is significant as to determining what type of injury is there, but it sure felt better.

Overall the back issue seems to be resolving itself.

[Bergie]

4/23 Friday

In the second week, weights are 60% of my targeted weights.

Bench
8x6 @ 140
Feeling good.

Deadlifts
8x5 @ 220
There is still some back discomfort when I stand up after the last rep of each of the sets.

Squats
8x5 @ 200
The back thing was fine during the lifts, but again felt the pain/discomfort when I standing up after racking the bar. Still a little sore a couple hours after the workout.

[Bergie]

4/28 Wednesday

In the third week, weights are 62% of my targeted weights.

I missed Monday due to traveling out of town.

Bench
8x6 @ 145
Feeling good.

Deadlifts
8x5 @ 225


Squats
8x5 @ 205

The back thing was fine during the lifts with only a little discomfort afterward. Looks like the time off was beneficial.

[Bergie]

4/30 Friday

In the third week, weights are 62% of my targeted weights.


Bench
8x6 @ 145
Feeling good.

Deadlifts
6x5 @ 225


Squats
8x5 @ 205

I was working from home on Friday so I did all of my lifts together instead of bench/DL around lunch and Squats in the evening. I could really tell the difference. I was very tired by the end of the DLs, that is why I cut them short. My back was really fussing at me as well Friday night.

[Bergie]

I have been too busy to post this past week. Here is the catch up.

5/3 Monday

Fourth Week, weights are 64% of my targeted weights.


Bench
8x6 @ 150
Feeling good.

Deadlifts
6x5 @ 235


Squats
8x5 @ 210

I was still very sore from Friday's workout.

I have definitely hit the over training wall. This past week (5/3 - 5/7) my lower back and upper glutes have been telling me to slow down.

There were some comments at the beginning of this thread suggesting that the program might be too aggressive. I would have to agree now that that was the case. Although it took almost a month to get there.

Anyway, the volume portion of the program is finished and I move on the building up to my target weights. The weight I am not lifting heavy during a given workout is 60% of the target weight. The heavy lifts are as follows:

Week 5
80% of target

Week 6
85% of target

Week 7
90% of target

Week 8
95% or target

I have a PL meet at the end of week 8 so I will have to make some changes to allow some rest before the meet.

I am wondering if this might also be too aggressive for my age since Rip has been writing a lot recently about us older guys only doing squats 2x week. I guess I will find out soon enough. I will be listening to my body very closely, that's for sure.

Here is how it is supposed to shake out:

file:///C:/DOCUME%7E1/WGBERG%7E1/LOCALS%7E1/Temp/moz-screenshot.pnghttp://i239.photobucket.com/albums/ff199/wgbergman/workoutplan.jpg

Yesterday was the first workout of the 5th week.

Everything felt great.

[IlPrincipeBrutto]

Hi Bergie,

this is all very interesting, thanks for keeping this log.
And good luck with your next meet.

IPB

[Bergie]

We bought a new house and with packing, moving, unpacking, not to mention two kids getting sick, and my home gym not being set up as of yet - well I have not worked out in about a month.

I will not be doing the 6/13 PL meeting as planned either. For some reason I feel a bit under prepared.

Well back to the fun starting this week. I will be training toward a 8/13 PL meet in Athens, GA.

I will be using the same program as stated above. The main reason is that it simple and the workouts are fairly quick.

I am making some changes though. I am cutting the DL to only 2/week and I am going to do presses twice a week and bench once a week. I feel that my press is very much lacking (135x5 is my current PR). Hopefully there will be bleed over from the press to my bench for the meet.

Here is how the next two months should play out:

http://i239.photobucket.com/albums/ff199/wgbergman/Korte3x3v3.jpg
Yesterday's work out went well.

Forget to mention. I do my squats at home and I don't have my home gym together yet. So I am doing my squats on a Smith Machine at work:mad:.

Squats :rolleyes: 6x 190 felt pretty heavy. Legs were starting to get sore from unpacking Sunday. A lot of boxes in the basement had to be taken up to the second floor. Today (Tuesday) my legs have a bunch of DOMS. I am not sure if it is from Sunday or Monday or the combination of the two.

Press 6x80 (see I told you I was lacking in this area) I had to work a bit harder than I though I would to get all the reps in the last couple sets. Not a ball buster effort but I did have a good burn in tricepts and traps. After thinking about this I am going to up my goal weight to 150.

Deadlift Weight came up easy, everything felt good and tight. No back issues at all.

I am hoping to get my gym up and running by next weekend. I have to build a lifting platform to cover the nice tile floor in what will be the workout room.

[IlPrincipeBrutto]

Hi Bergie,


Hopefully there will be bleed over from the press to my bench for the meet.

Glad to read you back.
In my little experience, there is more transfer from the bench to the press than the other way round. Hopefully this will still be enough for you.
Take care,

IPB

[Bergie]

6/9 Wed

I am really sore from Mondays workout. Quads, glutes, hammies, and adductors are all complaining. I was temped not to workout and give legs a chance to get over the DOMS.

It is surprising that I got as sore as I did. I wouldn't have thought 4 weeks off would do that. After all my workout weight is only at 58% of my target weight; or about 65% of my squat PR. It is probably the evil Smith Machine. It is not letting me move naturally.

Oh well, I figure that it is better to do squats on the Smith than to do nothing at all.

I started off with 5 min of rowing just to warm things up a bit.

Figured a few light squats would do the legs good.

Ended up doing the complete workout.

Squats 8x5 @190. So much for resting up a bit.

Bench went well. 8x6 @ 135

[Bergie]

6/11 Fri

The leg soreness is all but gone. Still a little stiff for the first few minutes after getting up this morning, oh the joys of being "elderly". By workout time I was feeling good.

Warmed up under the bar as usual.

Squats 8x5 @190. felt good. I little soreness in the biceps but that faded away quickly once I got away from the dreaded Smith Machine,

Presses were interesting. 8x6 @ 85

I increased the weight to 85 from Monday. I had done my workout calculation based on previous PR of 135 not a new and improved goal weight. I decided to go for 150.

The last reps of each set were tough. On sets 3 and 6 I only got 5 reps due to bad form. I let the weight get too far forward. When I kept the form nice and tight, with a good bounce at the bottom there was not too much trouble getting all 6 reps.

Deadlifts 5x5 @210 These felt great.


http://startingstrength.com/resources/forum/images/misc/progress.gif http://startingstrength.com/resources/forum/images/buttons/edit.gif (http://startingstrength.com/resources/forum/editpost.php?do=editpost&p=135964)

[Bergie]

6/14 Monday Second Week


Warmed up under the bar as usual.

Squats 8x5 @200. felt good. I got my power rack assembled, so glad to be done wiht the Smtih Machine

I decided to go with alternating Bench and Press.
Bench today 8x6 @ 140.

Deadlifts 5x5 @220 These felt great.

[Bergie]

6/15 Wed Second Week


Warmed up under the bar as usual.

Squats 8x5 @200. felt good.

I decided to go with alternating Bench and Press.

Press today 8x6 @ 90

[Bergie]

6/18 Friday Second Week


Warmed up under the bar as usual.

Squats 8x5 @200. felt good.

Bench today 8x6 @ 140.

Deadlifts 5x5 @220 These felt great.

Reducing Deads to twice a week has made a difference. By this time the first go around my back was already complaining about the work load. So far the back has been going along with the program. I just hope it continues for the remainder of the program. I know as a Master lifter I need to do less than a young buck might; but how much less? Time will tell.

[Bergie]

6/21 Monday Third Week


Warmed up under the bar as usual.

Due to life I missed the squat workout.

Press today 8x5 @ 95. These felt amazingly strong. I had a lot more bar speed.

Deadlifts 5x5 @225 These felt great.

[Bergie]

6/23 Wed Second Week


Warmed up under the bar as usual.

Squats: I was in a hurry so I combined some of the sets into sets of 10 instead of 5s. I not sure what impact that has on the program. They say to do set of 5 for a reason but I would think it shouldn't make that much difference in the big scheme of things.

Here is the break down of my squat sets.

1x5 @ 205
1x10 @ 205
1x5 @ 205
1x10 @ 205
2x5 @205


Bench 8x5 @ 145

[Bergie]

6/28 Monday

1st day of the 4th week.

Squats felt great. I stuck with program instead of doing set of 10 like last time.

Squats: 8x5 @ 210

Bench 8x6 @ 150 These started feeling kinda heavy towards the end.

Deadlift 5x5 @ 235 Felt great. I am have no back issue like I ran into the first time I did this program. Reducing DL to twice a week has certainly helped. It will be interesting to see if I can attain the goal with the reduced volume.


There is a down side to doing this type of program, month vol then month of heavy. It is hard to judge how one is progressing. I won't know if my PRs are increasing until the very end of the program. Just have to keep plugging away and hope that I will see positive results and the end.


Has anyone here done this program (Korte 3x3) and is so what were your results?

[Bergie]

6/30 Wed

2nd day 4th week

Was unable to get me squats in today

Press 8x6 @ 95 These were very easy. Something has clicked with my form, I can really knock these out better than ever. I will be interesting to see how that translates next week when the heavy lifts start.

[Bergie]

7/2 Friday of the 4th week.

Squats felt good.

8x5 @ 210

Bench 8x6 @ 150

Deadlift 5x5 @ 235


7/5 Monday of the 5th week. This is the beginning of the "heavy" phase.

The 5th week has the targeted lifts of the day at 80% of the goal weight and the other lifts of the day at 60%.

In weeks 6, 7, and 8 the targeted lifts will increase to 85%, 90%, and 95% respectively; while the other lifts of the day will all be at 60%.

Today I was doing the heavy lifts for Bench and Deads.


Squats
3x3 @ 200

Bench
2x1 @ 185

Dead
2x1 @ 290 I was very happy with these. It felt like I could have lifted way more.

[Bergie]

Play catch up since the site has been down.

7/7 Wed 5th week

Squats 3x3 @ 200

Press 2x1 @ 120

7/9 Friday 5th week

Squats 2x1 @ 265

[Bergie]

7/12 Monday 6th week

Squats

3x3 @ 200

Bench 2x1 @ 195

Deadlift 2x1 @ 310

7/14 Wed

Squat 3x3 @ 200

Press 2x1 @ 130

7/16

Squat 2x1 2 280 This is getting really close to my PR of 192 from the meet this past April. I haven't done anything this heavy since then. They went up slow but not issues.

Bench 5x4 @ 190

Dead lift 3x3 @ 220

[Bergie]

7/19 Monday week 7

Squats 3x3 @ 200

Bench 2x1 @ 210

Deadlift 2x1 @ 330 New PR!!

[Bergie]

7/21 Wed Week 7

I had a bit of a change today. My company's gym had a bench press competition today. 135# for the most reps. I knocked out a modest 24 reps. I am not sure what the maximum number was, sure it was not me.

[Bergie]

7/22 Friday week 7

Squat 2x1 @ 295 New PR!

Bench 5x4 @ 140

Deadlift 3x3 2 220

The squats were slow but I got my new PR. Looking at the video though I think I didn't quite get below parallel. On the second squat I hit the safety bars at the bottom.

http://www.youtube.com/watch?v=unqsg0aue8A
http://www.youtube.com/watch?v=jFSoWzAZcOM

[Bergie]

7/26 Monday week 8

I just found out the meeting I was training towards is changing dates. They have not yet announced the new date however. Since this is my last week of this program, I was thinking of switching over to TM starting next week.

Squats 3x3 @ 200

Bench The program called for 220 for a new PR but it wasn't happening. So dropped down to 205 for a double and called it quits.

Deadlift I was supposed to do 2x1 @ 345 but only managed to get that weight about 4" off the ground. I dropped back to 335 for a single and new PR. I tried for a second single but got stuck just under knee level.

[Bergie]

I am changing things up a bit. i have decided to focus on the Olympic lifts for a while. Yesterday, Monday, was my first workout.

I do not have a coach so I will be doing this self taught with the help of Olympic Weightlifting, Everett and Coach Staley on this forum.

Sets x reps, all weights in pounds

Monday's workout:
Snatch Pull, No Extension (NE), 5x6 @ 135
While the weight was very doable the grip was the limiting factor in that the hook grip hurt like crazy. After the rep I found some tape for my thumb. That helped a bunch. Still the snatch grip is something in need to get used to. (no kidding right?)

Overhead Squats, 5x6 @ 45
I knew that these would be a challenge but crap. I would have used a junior bar if it had been available. These things are hard. I really need to work no my shoulder flexibility. I really struggled not to lean forward. Weight was on my toes / ball of foot for several reps.

Back Squats (high bar, Olympic depth) 3x12 @ 135.
Damn the high bar squat is a pain in the trap. This is the first time I have done the high bar style, it going to take some getting used to. I was not sure what weight to go with on this one either since I would be going really deep so I stared with so I worked my way up with single sets of 12 until I felt like my form was breaking down. Weight progression was 75x12,95x12, 115x12, and 135x12.

Hyperextensions, 3x12 with 30
Weighted sit-ups, 3x12 with 30

[IlPrincipeBrutto]

I am changing things up a bit. i have decided to focus on the Olympic lifts for a while.

Don't tell me you didnt' at least try 300 pounds for your squat before switching to the Olys. You were soooo close.

Olympic lifts are beautiful though, I hope you will be able to post some videos.

Happy lifting,

IPB

[Bergie]

The 300 try is scheduled for tonight. Wish me luck.

[IlPrincipeBrutto]

The 300 try is scheduled for tonight. Wish me luck.

Good luck with your 300 then.


IPB

[poopmonkey]

Just watched your squat vids and noticed you have the same crappy powerrack that I do. (Weider model, right?)

I've been forced to bench off the pins because of the way the rack is made.

But I noticed it looks like you ditched the pull-down attachment that comes with the rack. With that out of the way, are you able to bench inside the rack normally?

[Bergie]

Just watched your squat vids and noticed you have the same crappy powerrack that I do. (Weider model, right?)

I've been forced to bench off the pins because of the way the rack is made.

But I noticed it looks like you ditched the pull-down attachment that comes with the rack. With that out of the way, are you able to bench inside the rack normally?

Yep. I figured it was better to bench in the rack than using the lat pull down thing. It works well.

That power rack is pretty crappy. Having external pins would be nice so I could do my press with having to clean it first. I got it off Craigslist for cheep though so I can't complain too much.

[Bergie]

Well I finished up the last workout of the Korte 3x3 program last night with a new PR for the squat. 305! I tried for 315 just for grins and it wasn't happening and I had to bail.

This program was moderately effective. Here are my 1 RM strength gains:

April August % increase
Squat 292 305 4

Bench 215 215 no change

Deadlift 325 335 3

No huge changes but at least the squat and DL went up. The numbers are not really high compared to many lifters but as a relatively new "elderly" lifter I feel pretty good.

I messed up the bench by introducing the press in as well just because I wanted to. There was minimal improvement there either. I imagine the intensity and volume was not high enough for either of those lifts. Oh well.

Last night, after the squats, I continued with the OL workout. Still using low weights and focusing on technique.

Cleans 5x3 @ 95
Clean pulls, NE 3x6 @ 95
Push Jerk, 5x3 @ 95 slammed my chin really hard with the bar. No blood and didn't' knock my self out so. Sorry no video of that wonderful move.
Behind the neck press, snatch grip, 3x12 14
Counter-movement jumps, 3x3

All in all a very tiring night.

[poopmonkey]

Welcome to the 300 club.

Yeah, I got my rack cheap as well. Was pretty excited until I got home and realized I couldn't bench in it. I'll take off the latpulldown attachment tonight and see if that works.

Screwed over by Weider again...

[IlPrincipeBrutto]

Congratulations Bergie, you worked very hard for this, you deserve it.

IPB

[Bergie]

Congratulations Bergie, you worked very hard for this, you deserve it.

IPB


Thanks, it sure felt good to break the 300 barrier.

[StrongIslander,NY]

Bergie-

this is my 2nd time on korte 3x3. last year i grew and my lifts went up by 9-10%. right now im in phase 1 week 3 day2 and im just not feelin the love i did with this the first time. good job! but i think theres bigger gains elsewhere... or maybe this would make a great winter program as people tend to eat more in winter than summer...hmmm your thoughts?

[Bergie]

Bergie-

this is my 2nd time on korte 3x3. last year i grew and my lifts went up by 9-10%. right now im in phase 1 week 3 day2 and im just not feelin the love i did with this the first time. good job! but i think theres bigger gains elsewhere... or maybe this would make a great winter program as people tend to eat more in winter than summer...hmmm your thoughts?

You might be right. Eating is necessary. My gains were probably not as high as they could have been because of diet. I had lost 10 pounds in the time same April / August time frame. I do like the quick workout session with Korte, three lifts and your done.

I also changed the program some. I found that 3 sessions of Deads per week was killing my back. Just not enough recovery time for the old body. For my next strength program I am going to try TM. That will be after I give the OL a try.

[Bergie]

Thursday

Snatch pull, NE + shrug, 5x6 @ 135

Overhead squats, 5x5@ 45. Very light, just focusing on technique
Front squats, 3x8 @ 95

Good mornings, standing, 5x12 @ 45. I had never done these so started off very light.

Incline sit-ups, 3x12

Sprints 3x30m produced a slight strain in right groin right at the origination point. Fist sprints in a long time, of course I pushed too hard.