M/46/5'5/147

[Andy Maddison]

So, I've finally started LP. I've been lurking for a while and have even made a few posts. I've had a golfers elbow injury for about 9 months now but it seems to be slowly getting better. I saw a physiotherapist a few times and I still do the prescribed exercises at home most days. I thought that I can't wait forever so better start lifting - after all I may never be injury free again.

I've done 4 workouts so far, with the next one coming tomorrow. My squat and deadlift progress has been hampered already due to hurting myself somehow in workout #2.

All weights are kg. Approximate pounds in parentheses.

Sat 1/7/17

Squat
55x5x3 (121)

Press
27.5x5x3 (61)

Deadlift
65x5x1 (143)

I took it fairly easy on my first workout and made sure I left some 'reps in the tank'. I was super sore the next day especially around my glutes/hamstrings.

Mon 3/7/17

Squat
57.5x5x3 (127)

Bench
45x5x3 (99)

Deadlift
70x5x1 (154)

I was still really sore and actually thought about taking an extra day. I did an extended warm up and stretching just to make sure I'd have the correct range of motion on the squats. Once I'd done all the squats sets it felt better.

I limped out of the gym and realised I'd hurt myself but I have no idea at what point it happened, which I know is weird. It felt like my right groin and it was quite uncomfortable trying to do basic everyday things. At the time I thought just my luck - I wait ages to start LP and then I'm knackered after 2 workouts. I iced it quite a lot over the next couple of days and it eased quite a bit but I just couldn't seem to pinpoint exactly where the problem was. I read about the Starr rehab so thought I would try that for squats next time.

Thu 6/7/17

Squat
20x25x3 (44)

Press
30x5x3 (66)

Tried the first day of Starr rehab but found there was no discomfort at all when squatting the bar. Didn't do deadlifts.

Sat 8/7/17

Squat
50x5x3 (110)

Bench
47.5x5x3 (105)

My mysterious injury felt a lot better so I decided to squat as normal but with a bit less weight to see how it felt. I noticed a slight discomfort in my right quad. I didn't deadlift as I also had tweaked my lower back/right side during the previous workout.

Hopefully I can get back on track with the squats and deadlifts but I realise that at my age I'm probably going to have a few niggles and problems.

[carson]

46 is young. I started when I was 66 and am now 70.

[BenM]

Keep it up mate - never too late to start! You're not old at all compared to some lifters here, but you're right - the older you get the more likely you are to have niggles. I'm in my early 40s too, just gotta work around them as they happen. It's too important to let a little thing like muscular aches and pains stop us!

[Andy Maddison]

Just glad to have 2 niggle-free workouts. Just want to get going with my squats and get some increments done, and I will actually get a chance to put big plates on the bar next time :-)

Tue 11/7/17

Squat
55x5x3 (121)

Press
32.5x5x3 (72)

Deadlift
70x5x1 (154)

Thu 13/7/17

Squat
57.5x5x3 (127)

Bench
50x5x3 (110)

Deadlift
75x5x1 (165)


Bodyweight 149lbs.

[Ivey]

How is your diet? It looks like you put on two kilos since July 1st. I'm not sure if you are trying to gain, lose, or maintain.
Looks like steady progress on the press and bench.

[Andy Maddison]

How is your diet? It looks like you put on two kilos since July 1st. I'm not sure if you are trying to gain, lose, or maintain.
Looks like steady progress on the press and bench.

My bodyweight is 149lbs - I should have stated that it was pounds. My diet is good. I'm on around 2600 per day with lots of protein and looking to gain around 1lb per week. Yes I'm happy that I've been able to add a little bit of weight each time on the pressing movements.

[Andy Maddison]

Pleased to have 2 good workouts and add weight to the bar.

Sun 16/7/17

Squat
60x5x3 (132)

Press
35x5x3 (77)

Deadlift
80x5x1 (176)

Tue 18/7/17

Squat
62.5x5x3 (138)

Bench
52x5x3 (114)

Deadlift
85x5x1 (187)

I started microloading on the bench with my own plates, adding 2kg total (4.4lbs) rather than 2.5kg (5.5lbs). This is mainly due to fear of failing after it felt quite heavy last time.


Bodyweight 150lbs.

[Ivey]

appreciate the metric to imperial conversion

[Andy Maddison]

Thu 20/7/17

Squat
65x5x3 (143)

Press
37.5x5x3 (83)

Deadlift
90x5x1 (198)

The Press was hard. Barely got the 5 reps on each set. Will probably reduce increments from 2.5kg (5.5 lbs) to 1.5kg (3.3lbs).


Bodyweight 150lbs.

[Andy Maddison]

Into week 4 of LP. Deadlift getting hard - have reduced increments to 2.5kg (5.5lbs). Also, presses and bench presses are microloaded now.

Sun 23/7/17

Squat
67.5x5x3 (149)

Bench
54x5x3 (119)

Deadlift
95x5x1 (209)

Tue 25/7/17

Squat
70x5x3 (154)

Press
39x5x3 (86)

Deadlift
97.5x5x1 (215)


Bodyweight 151lbs.