From Weak 40 year old to Starting Strength Samurai

[samuraimilkman]

WED Sept 12th BW 86.6kg

SQUAT
97.5kg 1x5
90kg 2x5

OHP
37.5kg 4x5

DEADLIFT
105kg 1x5

WEIGHTED DIPS
2.5kg 5,5,5

HILL SPRINTS
30m x10

A bit sloppy on the heavy squat set but got them done. Will do a set of 5 at 100kg next week then move to triples from there. Deadlift was relatively easy.

[samuraimilkman]

FRI Sept 14th BW 86.6kg

BENCH
72.5kg 3x3
60kg 1x8

CHIN UPS
7,7,4

Set a PB in Bench today so I'm very pleased. Will give 75kg a whirl next week.

[samuraimilkman]

SAT Sept 15th BW 87.4kg

SQUAT
87.5kg 5x5
+ walkout 110kg

OHP
42.5kg 1x3
37.5kg 3x5

RDL
75kg 3x8

I woke up with cramps in the inner thigh area of both legs this morning which was a bit odd. Managed the squats OK and did a walkout of 110kg. Felt heavy... like, how am I ever gonna get to 110kg squats kinda heavy. Anyway, I plan on incorporating these walkouts into ID as well as I try and break through this 100kg barrier.

[samuraimilkman]

MON Sept 17th BW 86.6kg

SQUAT
75kg 2x5 paused/no belt

BENCH
62.5kg 5x5

WEIGHTED CHINS
+2.5kg 5,5,5

Good workout, lots of fun.

[samuraimilkman]

WED Sept 19th BW 86.4kg

SQUAT
100kg 1x5
+ walkout 110kg

OHP
40kg 4x5

DEADLIFT
107.5kg 1x5

Was a bit tired from less sleep than usual the last couple of nights but everything was smooth. Nailed the squats without any trouble and the walkout felt much easier than Saturday's. Used a belt to deadlift for the first time. It felt solid.

[samuraimilkman]

FRI Sept 21st BW 86.4kg

BENCH PRESS
75kg 1x3
70kg 2x3

DIPS
8,8,8

Another PB in bench tonight. Should be able to go a bit heavier but the third rep was a bit of a grind here. Bodyweight dips tonight.

[samuraimilkman]

SAT Sept 22nd BW 86.8kg

SQUAT
90kg 5x5

OHP
50kg 1x1 (PB)
45kg 1x3
35kg 3x6

DEADLIFT
90kg 2x5

Squats were fine. Heavy single OHP was steady but smooth and never in danger of missing. Would have struggled to get one more rep but could probably go a little heavier next time. Cutting assistance back so no curls recently.

[samuraimilkman]

MON Sept 24th BW 88.0kg

SQUAT
75kg 2x5 paused/no belt

BENCH PRESS
65kg 5x5

WEIGHTED CHINS
+3.75kg 4,4,4,4

I was still a little tender from Saturday's squats. Bench was surprisingly easy.

[samuraimilkman]

WED Sept 26th BW 86.6kg

SQUAT
102.5kg 1x5 (NEW 5RM)
112.5kg walkout

OHP
37.5kg 4x6

DEADLIFT
110kg 1x5 (NEW 5RM)

Squats were relatively easy. I was thinking of switching to 3RM soon but will probably give 105kg for a 5RM a shot next week. Deadlift with a belt again felt pretty good. I can keep this weekly progression going a little further. The walkouts are helping feel comfortable with heavy weight on my shoulders. Highly recommended to anyone that gets nervous at new heavy weights like I tend to.

[samuraimilkman]

SAT Sept 29th BW 86.8kg

SQUAT
92.5kg 5x5

OHP
37.5kg 3x5

BENCH
77.5kg 1x3 (NEW 3RM)

DEADLIFT
92.5kg 2x5

Couldn't bench yesterday so threw it in today after the press and made it. A pretty tough workout so no dips.