From Weak 40 year old to Starting Strength Samurai

[samuraimilkman]

SUN June 17th BW 83.8kg

SQ 87.5kg 2x4 w/ pause
BP 62.5kg 4x4
HIGH PULLS 47.5kg 5x4
CHINS 6,6,5

[samuraimilkman]

WED June 20th BW 83.2kg

SQ 92.5kg 3x4
OHP 41.25kg 4x4
DL 107.5kg 1x4

Tough but easy, if that makes sense. Coming to the last few weeks of Andy's GGW program. I was a bit concerned about how I'd be under the heavier weights but though the OHP and DL were tough today, I made them without any dramas. A light week coming up, then an intensity week which should be fun.

[samuraimilkman]

SAT June 23rd BW 84.0kg

SQ 87.5kg 5x4
OHP 35kg 3x4
DL 82.5kg 3x4
CURLS 26.875kg 3x8

Did an extra set of squats for form practice. Took less than 3 mins rest between each set and was hardly panting. Feeling easy perhaps? Looking forward to intensity week, I need a bit of a challenge. Andy’s GGW program has hopefully added a bit of strength but I’d really like to get my squat higher. I guess these things take time. I’ll finish the program in 2 weeks then reevaluate my goals

[samuraimilkman]

MON June 25th BW 84.0kg

SQ 75kg 2x4 w/ pause
BP 57.5kg 5x4
CHINS 6,6,5

Did an extra set of benches since I had no time for high pulls.

[samuraimilkman]

THUR June 28th BW 84.0kg

SQ 82.5kg 3x4
OHP 37.5kg 4x4
DL 95kg 1x4
DIPS 8,8,7

Felt OK despite the fact I'd not eaten much today. Have a days rest and lift some heavy doubles Saturday.

[samuraimilkman]

SAT June 30th BW 84.2kg

SQ 102.5kg 4x2
OHP 40kg 3x4
DL 100kg 3x2
CURLS 27.kg 3x8

Made the squats fine. They were heavy doubles with two grinding reps but in no danger of missing any. Gave me a bit of confidence going forward.

[samuraimilkman]

MON July 2nd BW 84.0kg

SQ 82.5kg 2x2 w/ 3 second pause
BP 67.5kg 4x2
CHINS 6,6,6

Actually did four reps on last set of bench, could've made five. My bench seems to have gotten stronger despite only benching once a week.

[samuraimilkman]

WED July 4th BW 84.0kg

SQ 92.5kg 3x2
OHP 45kg 4x2
DL 112.5kg 1x2

Happy 4th July Americans. I'm celebrating with ya, it's my birthday! Squats were tough, I had some shit on my mind and wasn't concentrating. Got my ass into gear and did well with my OHP and squats, these were PRs and I added a rep on last set of OHP and DL. I've made good progress on the press so I'm well pleased. That's the end of intensity week of AB's GGW program. I have a light week coming up then testing 1RMs but I'm not sure I'm going to do that. I'm just sorting out what to do next but will likely do a rerun of GGW with a bump in weights on all lifts, and add an extra set of heavy squats to increase intensity on volume day. It took me a few days with heavy weights to get in a groove and comfortable grinding them out. Hopefully doing a heavy set of 5, or a triple each week before volume will keep me used to the heavier weights. Time for a beer.

[samuraimilkman]

THUR July 5th BW 84.0kg

BP 60kg 5x5
DIPS 7,7,7

Extra session today.

[samuraimilkman]

So, if anyone is reading this and interested, I've just finished the training portion of AB's GGW program. I was supposed to do a light week and then test my lifts for 1rm but I've decided not to do that, firstly because I'm not comfortable with the idea of testing 1rms alone yet, and also because I think I can do some more basic early intermediate programming and still make some weekly gains before I try running the program again. I'm happy with the results the results I've had on GGW, I'm definitely stronger in all four lifts.

So the plan from today is to try running something based on texas method for the next eight weeks. The plan is still for 3 days a week of training, with a volume day that won't increase in weight every workout for squats. I am, however, planning on increasing this weight a couple of times over the next 8 weeks but will see how I'm recovering. I have a very light work schedule so should be able to manage OK hopefully. After the eight weeks I may jump back into another cycle of GGW but I'll see how this is going and decide then. Training might be interrupted a little in August when I'm home in OZ for four weeks. I do have plans to get to the gym though.

So without further ado...