In the slow lane

[Vale]

I'm going to attempt a training log here, in case I lose my notebook!

I posted in the Elderly section as a fat, middle-aged woman with heart disease and got some great advice there. Thank you!

I started trying to train at home and quickly found out that it wasn't going to be possible. (I couldn't get the bar on my shoulders without a rack, for one thing). So I've joined a gym and am recording my progress from there.

I'm roughly trying to follow Starting Strength. I say "roughly" for two reasons:
1. I'm not sure about doing power cleans.
2. I find it really difficult to remember what's in the book. I need to reread the section on the programme, and see if I can stick a summary in the back of my notebook, because I think I always get the warm-up bit wrong.

I don't have any particular goals as I have no idea what's possible for me. I mainly want to get stronger. Over the last few years I've had problems with getting tired a lot, losing my balance, dropping things, falling, etc. I thought it might be related to my medication or something else, but after reading an article about muscle deterioration in older people I realised that these problems can also be symptoms of age-related muscle wasting. I'm hoping that getting stronger will help those symptoms, and allow me to be fitter and more active, and I'm hoping that it will also help me remain independent for longer as I get older.

[B4PJS]

For the warm ups, I always write down what I am going to do before I get to the gym (my garage) and this helps me not to worry about having to calculate my warmups during the workout, and just tick them off as I do them

[Vale]

Where did my post go? I'll try again.

5 June 2012

Induction at the gym. I was told to do 10 -12 reps, which is what I did. I think the bar is 20kg so I'm counting that.

Squat
20kg x 12
25kg x 12
30kg x 10

Deadlift
20kg x 12
30kg x 10
40kg x10

OHP - using dumbbells
10kg x 12 (2 x 5kg dumbbells)

I know this looks all wrong.

[Vale]

For the warm ups, I always write down what I am going to do before I get to the gym (my garage) and this helps me not to worry about having to calculate my warmups during the workout, and just tick them off as I do them

Brilliant and obvious idea! Why didn't I think of that? Thank you very much. I will do write them down in advance.

[Vale]

7 June 2012

Squat
32 1/2 kg 3x5


Deadlift
45 kg 1x5

OHP
15kg 3x5 (2 7.5 kg dumbbells)

[Vale]

9 June 2012

Squat
35kg 3x5
37.5 kg 1x4 (My son was lifting that and I wondered if I could)

Deadlift
50kg x 4
Only 4 because I was worried about my back feeling funny.

Dumbbell bench press
Back to the sets of 12 we were told to do
12 x 5kg
12 x 7.5kg

[Mr_Rogers]

Only 4 because I was worried about my back feeling funny.

SS is generally Squat, press (bench or OHP), Deadlift or clean (when introduced). This will give you a little bit of time to recover from doing squats. Completely up to you on how you orient your workout though, thought it might help the back and legs feel fresh for deadlifts.


PS - I'm glad you started a log! Great work.

[Vale]

11 June 2012

Squat
40kg 3x5

Deadlift
I made a mess of this! I was feeling tired and I always worry that I'm going to put my back out doing this.
55kg 1x1 but I worried it was too heavy so dropped down to
52.5 kg 3x1 Should have done an extra one at least, but wimped out

OHP
18 kg 1x5, 1x3, 1x4
This was with dumbbells again. There was nothing between a 7.5 kg and a 9 kg dumbbell.

[Vale]

SS is generally Squat, press (bench or OHP), Deadlift or clean (when introduced). This will give you a little bit of time to recover from doing squats. Completely up to you on how you orient your workout though, thought it might help the back and legs feel fresh for deadlifts.


PS - I'm glad you started a log! Great work.

Thanks! I'm still at the deadlifts every time stage, but I'm going to be busy so won't have the time to go every 2 days.

My back feels fine today, despite me worrying about it yesterday!

[StrongLiftMyBalls]

Thanks! I'm still at the deadlifts every time stage, but I'm going to be busy so won't have the time to go every 2 days.

My back feels fine today, despite me worrying about it yesterday!

Its natural to worry about the lower back but read Rip's technique description carefully about the back angle and keeping the lower back fully in extension throughout the motion. If you follow these rules you will almost never hurt your back in any major way. The thing to look out for is if you choose weight that makes you feel that you can no longer keep your lower back totally flat and it begins to round then stop and lower the work weight.