From Weak 40 year old to Starting Strength Samurai

[samuraimilkman]

SUN Apr 15th BW 84.6kg

OHP 32.5kg 5x5
Curls 23.75 3x8

Adding a volume session for press so I'm benching and pressing twice a week. Probably shouldn't have done it after yesterday's heavy session - legs and lower back are a bit sore - but we'll see how it goes.

[samuraimilkman]

MON Apr 16th BW 83.6kg

SQ 80kg 3x5
BP 65.625kg 3x5

Monday's a tough day at work so I'm quite stuffed by the time I get home. Taking a light squat day on my midweek session so they weren't too much trouble. Cut the rest to a 1 1/2 mins to make it a bit harder. Bench was tough, the last two reps of set 3 were sooo slow but moved and eventually got there. Made a mistake and ended up doing three days in a row of upper body work so I'm a bit sore. Will avoid that in future.

[samuraimilkman]

WED Apr 18th BW 84.0kg

SQ 80kg 3x6
OHP 41.25kg 3x5
DL 70kg 3x5 with straps

Sets of 6 in squats for variety with short rests again. The extra rep made it a bit tougher than last workout. Press was solid. Done in under an hour today which was nice.

[samuraimilkman]

SAT Apr 21st BW 83.4

Decided to begin the GGW program from today. I'd thought about another run at LP for squats after my reset but I'm quite sure there's very little left in it. OHP and bench I could have run out a bit further as I was micro loading 300/600g respectively but there's not much left in my bench so I'll just wipe the slate clean and start everything fresh. I'm looking forward to a bit of a variety and the challenge of volume days.

My PBs are as follows. Nothing to write home about so hopefully they improve over the next few months.

SQUAT 100kg 5rm
OHP 41.125kg 5rm
BENCH 65.625kg 5rm
DEADLIFT 107.5kg 3rm

Today's workout
SQ 75kg 4x6
OHP 30kg 3x6
DL 70kg 3x6
Curls 24.375kg 3x8

[samuraimilkman]

MON Apr 23rd BW 83.8kg

SQ 65kg 2x6
BENCH 50kg 4x6
ROWS 35kg 4x8
Chins 3,3,3,3

Nice to have a light day on squats, I'm stuffed after Monday at work and definitely don't feel like working out. Ended up being a good session though and got to try out my new chin up bar. There's plenty of work to be done there. Paused on squats at rep 2 & 4 in each set and kept the rest very short to give it a bit of kick as the weights are much lower than I've been using. BW is pretty stable though I wouldn't mind losing a bit around the waist before it warms up so might add some sprints once or twice a week.

[samuraimilkman]

WED Apr 25th BW 83.4kg

SQ 70kg 3x6
OHP 32.5kg 4x6
DL 82.5kg 1x6

[samuraimilkman]

SAT Apr 28th BW 83.4kg

SQ 80kg 4x5
OHP 32.5kg 3x5
DL 77.5kg 3x5

[samuraimilkman]

MON Apr 30th BW 83.4kg

SQ 70kg 2x5
BP 52.5kg 4x5
ROWS 40kg 4x6
CURLS 24.375kg 3x8
CHINS 4,3,3,3

Went hiking all morning in the mountains, then had a good nap in the arvo before the workout. Chins suck.

[samuraimilkman]

WED May 2nd BW 83.4kg

SQ 75kg 3x5
OHP 34kg 4x5
DL 87.5kg 1x5
Dips 5,5,5

Fun workout, felt good. Bodyweight is stable but I've been drinking a few beers each night as I'm on holidays.

[samuraimilkman]

SAT May 5th BW 83.4kg

SQ 85kg 4x4
OHP 34kg 3x5
DL 82.5kg 3x4
Curls 25kg 3x8