New old kid

[one_one_six]

(Originally posted this in General Strength & Conditioning before I noticed this forum)

I am a 79 year old male. 5'10", 195 lbs. about 27-30% fat and very out of shape. Cleared by doctor to begin Starting Strength.

I will be working at home, with a non-Olympic barbell (15 pounds)and about 130 lbs in plates, no cage, no bench; no room for them in condo. In future possibility of joining YMCA where would be available.

Plan is to do the SS routine, squat or deadlift, bench (with dumbbells), press, and bent row (don't really follow the procedure for the clean - plus I am on second floor and don't feel jumping would be acceptable).

Starting at very low weights (dumbbells 20 lbs, bar 25 lbs) and slowly work my way up, aiming for say 145 DL, , squat with whatever I feel comfortable with sans any way to get on my back other than lift it up (65-75?), db bench maybe 50, press maybe 75 and bent row 145.

Did some searching for info on seniors, over 60s, 70s, couldn't find anything.

Do you think this is a good plan?

Thanks

[Mark Rippetoe]

I'd strongly encourage you to change your situation to one of adequate equipment, for safety and program effectiveness. Specifically, if you don't have a squat rack and plan on getting all your weights overhead, you are eventually going to hurt yourself, not to mention the fact that a linear increase in load will become quickly unmanageable and progress will stop.

[one_one_six]

I'd strongly encourage you to change your situation to one of adequate equipment, for safety and program effectiveness. Specifically, if you don't have a squat rack and plan on getting all your weights overhead, you are eventually going to hurt yourself, not to mention the fact that a linear increase in load will become quickly unmanageable and progress will stop.

Thanks for your input Mark. Re-joined the YMCA today *before* reading your post. Y has the benches, cages, etc., should be good to go.

The plan is to go very, very light, so much that if I were 50-60 years younger I would be laughed at. Expect some of the younger guys will take pity on me and bail me out if I get in trouble.

Regards.

[Mark Rippetoe]

Fuck those younger kids. You'll be fine.

[Scott Mahn]

I am a 79 year old male. 5'10", 195 lbs. about 27-30% fat and very out of shape. Cleared by doctor to begin Starting Strength.

That's awesome that you're going for it. You've got the respect of at least one 48 year old fat bastard.

[speediskey]

Just tell them to try and lift thoes weights when their 79. Its good to see someone your age try and get into weight lifiting again. Good luck.