CSD StrongDad Program: 85% Effort Day: Training for Those CSD’s Over 40 Is All About the Pace

allow-me-to-introduce-you-to-the-concept-of-oldmanstrength-son

“Consider the following. What are the two most popular topics for articles in the muscle magazines? The first is how to gain massive amounts of muscular bodyweight as quickly as possible. The second is the even more popular article about building big arms in record time. Those are fine for the younger guys-the scrawny toothpicks who are desperate to pack on some serious muscle mass – but the don’t speak to those of us who have labored long years in the Iron Mines and who are plenty big already. Nor does it speak to those of us who work long hours at our job – support our families and who struggle with struggles with issues like how to pay the bills or how to put the kids through college-who have limited time and energy for training-and who are more interested in how to train for lifelong strength and health than in how to gain 30 pounds of muscle in six weeks.”

Except from Gray Hair and Black Iron by Brooks Kubik

I tried a new exercise today. Instead of full squats that I can do at home when the weather’s warm, I’ve decided to try to squat from the bottom position or “pins” (in my rack, it’s the rails). Definitely a change of pace, but felt much safer and overall but it’s going to take some adjustment as time goes on and the weight increases. We’ll see if it’s a keep or if I switch to front squats (I have poor wrist flexibility so that may be the last resort), the zercher squat or full-back squats.

Thu, Dec 12, 2013   0:40 (8:44 AM – 9:24 AM)
Exercise Weight
(lb)
Reps Rest %
1RM
%
Ttl Weight
1 Squat – Barbell Bottoms Up

1RM: 331.9

Ttl Weight: 7,375

Ttl Reps: 35

Avg Weight: 210.7

1 85 × 5 120 26% 5.8%
2 135 × 5 120 41% 9.2%
3 185 × 5 120 56% 12.5%
4 225 × 5 120 68% 15.3%
5 275 × 5 120 83% 18.6%
6 275 × 5 120 83% 18.6%
7 295 × 5 120 89% 20.0%

2 Chest Dips (Parallel Bars)

Body Weight ⊕

1RM: 222.5+129.1

12/7/13: 222.5+132.5

Ttl Weight: 6,512.5

Ttl Reps: 23

Avg Weight: 283.2

1 × 5 60 63% 17.1%
2 +45 × 5 60 75% 20.5%
3 +90 × 3 60 88% 14.4%
4 +90 × 5 60 88% 24.0%
5 +90 × 5 60 88% 24.0%

3 Reverse Arm Curls (Barbell)

Barely made 5 on the last set!

1RM: 95.6

9/19/13: 110.3

Ttl Weight: 2,040

Ttl Reps: 32

Avg Weight: 63.8

1 45 × 12 60 41% 26.5%
2 65 × 10 60 59% 31.9%
3 85 × 5 60 77% 20.8%
4 85 × 5 60 77% 20.8%

12/12/13 – All exercises (lb)

Total weight 15928 lb
Front Thighs 7375 lb
Glutes 7375 lb
Pecs 6512 lb
Forearms 2040 lb

Other exercised muscles: Hamstrings (Rear Thighs), Triceps, Anterior Deltoids (Front Delts), Biceps, Rectus abdominis (Abs), Trapezius (Traps)


1) 1RM is not calculated for over 6 reps.

2) ‘% 1RM’ = Weight / 1RM. GymGoal uses ‘Actual 1RM’ if you record it, otherwise it uses the best calculated 1RM for the last 90 days.

3) ‘Raw Volume Index’ = ‘Total Weight Lifted’ divided by bodyweight. ‘Scaled Volume Index’ = ‘Total Weight Lifted’ / (Bodyweight ^ 0.67)

4) ‘Intensity Index’ = ‘Scaled Volume Index’ divided by total reps.

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