From Weak 40 year old to Starting Strength Samurai

[samuraimilkman]

MON Oct 1st BW 86.6kg

SQUAT
75kg 2x5 paused/no belt

BENCH
67.5kg 5x5

BODYWEIGHT CHINS
9,7,5 = 21 reps

Last set of bench was heavy but made it fine. Didn't think I'd get more than 4/5 chin ups, I was pretty stuffed, but did a new PR. The weighted sets I'm mixing in must be helping.

[samuraimilkman]

WED Oct 3rd BW 87.2kg

SQUAT
105kg 2x3 (NEW 3RM)

115kg walkout

OHP
40kg 4x5

DEADLIFT
112.5kg 1x5 (NEW 5RM)

Could've got 5 reps squats but will go ahead with triples for a few sessions to keep good form. Deadlifts were fine. Scraped my nose again with the bar on OHP. I guess that its a good thing right?

[samuraimilkman]

FRI Oct 5th BW 86.6kg

BENCH
80kg 1x2
75kg 3x3

WEIGHTED DIPS
+3.75kg 5,5,5

2nd Rep of 80kg was a grind. Wouldn’t have got another. Will go for another double next week at 82.5kg. Dips are awesome. Wish I could do them more.

[samuraimilkman]

SAT Oct 6th BW 87.0kg

SQUAT
92.5kg 5x5

OHP
40kg 3x4

Hungover, hardly eaten all day, so these squats were way tougher than usual. Took 5 minutes rest between sets, during which I sat on the bench looking at the floor, wondering what I was doing. Pleased to be finished. Nothing left in the tank for volume deadlifts so will do them on Monday.

[samuraimilkman]

MON Oct 8th BW 86.4kg

SQUAT
75kg 2x5 paused/no belt

BENCH
67.5kg 5x5

WEIGHTED CHINS
+5kg 4,4,4,4

Legs and lower back still tender from Saturday's squats so hopefully these loosen them up a little. Probably haven't eaten enough the last day or so.

[samuraimilkman]

WED Oct 10th BW 86.6kg

SQUAT
107.5kg 1x3 (NEW 3RM)
102.5kg 1x3

117.5kg walkout

OHP
42.5kg 4x4

DEADLIFT
115kg 1x5 (NEW 5RM)

Still making solid weekly progress, so I'm really happy. Need a little work on getting my back set on deadlift, it seems to be a little rounded.

[samuraimilkman]

SAT Oct 13th BW 86.2kg

SQUAT
92.5kg 5x5

OHP
37.5kg 3x6

3rd week at 92.5kg for squats. Much easier this week and will probably up the weight to 95kg next time. My ratio of VD to ID is around 85% now and seems to be working well.

[samuraimilkman]

MON Oct 15th BW 86.4kg

SQUAT
75kg 2x5 paused/no belt

BENCH PRESS
67.5kg 5x5

DIPS
10,8,8

CHINS
7,7,6

Didn't sleep well last night so this was a slow day. Squats were feeling pretty light so will be adding 2.5kg next light day. Will also be moving up to 70kg for my volume bench.

[samuraimilkman]

WED Oct 17th BW 86.8kg

SQUAT
110kg 1x3 (NEW 3RM)
105kg 1x3
100kg 1x3

+ 120kg walkout

OHP
40kg 4x6

DEADLIFT
117.5kg 1x5 (NEW 5RM)

No dramas except a little knee cave on the heavy set of squats. Forgot to use chalk on deadlift but managed to complete the set OK. Depth might be a bit dodgy on the third rep.

Hoping to set a few more PRs on this squat progression

[samuraimilkman]

SAT Oct 20th BW 86.6kg

SQUAT
95kg 5x5

OHP
40kg 3x5

DEADLIFT
100kg 3x5

Heavy session. Squats were fine at the new weight.