From Weak 40 year old to Starting Strength Samurai

[samuraimilkman]

MON Feb 4th BW 86.8kg

SQUAT
80kg 3x5

BENCH
75kg 1x5
67.5kg 4x5

DEADLIFT
137.5kg 2x2 (NEW 2RM) 2nd set with straps

Gonna try deadlifting on the my middle day - seemed to go well today.

[samuraimilkman]

WED Feb 6th BW 86.8kg

SQUAT
70/80/90/100kg x5
110kg 1x3
80kg 1x8

OHP
45kg 4x5

CHINS
10,10

Felt tired early in squats but this turned out to be an excellent session. Heavy squats were as smooth as silk.

[samuraimilkman]

SAT Feb 9th BW 87.6kg

SQUAT
102.5kg 6x4

OHP
46.25kg 3x4
40kg 1x10

DEADLIFT
102.5kg 3x4

Worked out in the snow this arvo, very peaceful.

[samuraimilkman]

MON Feb 11th BW 87.4kg

SQUAT
87.5kg 3x5

BENCH PRESS
80kg 1x3
72.5kg 4x4
60kg 1x10

CHINS
7,8,5

PROWLER
+40kg 16x30m

Still a little sore from Saturday and knew I wasn't ready to deadlift heavy.
Built myself a prowler this morning and was anxious to test it out. No prowler flu thankfully but I can see how you could catch it. Seems strong enough but the PVC isn't gonna last look on bitumen so Ill be moving to the local ground where there's dirt.
Prowler.JPG

[samuraimilkman]

WED Feb 13th BW 87.2kg

SQUAT
70/80/90/100kg x5
115kg 3x1
80kg 1x8

OHP
48.875kg 4x4

DEADLIFT
140kg 2x1 (NEW 1RM) with straps

Squat singles were pretty easy. Presses were fine till the last rep of set 4, where the bar stalled half way up. I made the rep but as punishment for the bar's lazy arse attitude I made it do one more which subsequently went up fine. My grip wasn't strong enough to pull 140 without the straps, the bar started to slip out of my right hand right away. Waited a coupla minutes and did two singles that moved quite well. Dinner was on the table so had to call it quits.

[samuraimilkman]

SAT Feb 16th BW 87.0kg

SQUAT
95kg 5x6

OHP
42.5kg 3x6

DEADLIFT
95kg 3x6

I was hungry and hadn't eaten as much as I usually do on the weekdays, so got a little light-headed during presses. Squats were real solid.

[samuraimilkman]

MON Feb 18th BW 86.8kg

SQUAT
80kg 3x5

BENCH
67.5kg 4x6

DIPS
+10kg 8,6,6

[samuraimilkman]

THUR Feb 21st BW 86.6kg

SQUAT
107.5kg 1x5 (NEW 5RM)
85kg 1x8

OHP
45kg 4x6

Coming down with a bit of a cold and hayfever so I was kinda lethargic. Glad to be done.

[samuraimilkman]

SAT Feb 23rd BW 86.6kg

SQUAT
100kg 5x5

OHP
45kg 3x5

DEADLIFT
102.5kg 3x5

Still not 100% and felt a little lightheaded during my presses, bad enough to force to me to pause a couple of seconds and make sure it was OK before continuing. Rest between squat sets was 4 minutes but I really slowed down after them and the workout went about 1hr 45 mins. I'm thinking of making the switch to a 4 day split program with two main lifts a day, but just work out three days a week. I'm also keen to do more assistance work like dips, chins, curls, prowler but just don't have the time now.

[samuraimilkman]

TUE Feb 26th BW

SQUAT
87.5kg 3x5

BENCH
80kg 1x3
72.5kg 4x5

CHINS
10,8,7

Slept poorly last night so everything was hard.