I'm a novice again. So I got that goin' for me, which is nice.

Today I started my second novice progression.

It's been three weeks since my bi-lateral inguinal hernia surgery, but really I've been out since mid-January, which is when the pain started. The doctor gave me the ok to do whatever I want, but also said, "if if hurts, stop". So I'm going to take it nice and slow, with slow jumps, to ensure nothing hurts and to minimize the risk of setbacks.

My goals are to get back to where I was pre-surgery on my lifts by the mid-point of the year, focus on form, and to get down to 205#, which looks pretty good on me.

So here we go with the 3-day split novice progression from Starting Strength. I'll hold off on the assistance exercises for a few weeks.

Wednesday, 3/21/18
Weight- 220 (about 5# more than surgery day)
Age 51


Squat - 135 3x5 (not bad)
Deadlift - 135 3x5 (not bad)
Press - 125 3x5 (a bit hard, but no grinding)

Next time I'll add 5# to the squats and deadlifts, 2.5# to the press. I'm in no hurry.

Welcome back. Keep up the good work.

Well done, mate. Off to a great start.
I'll be watching so no slacking off ;o)

Friday 3/23

Weight - still at 220, will start ramping up with some light conditioning over the weekend

Still somewhat sore from Wednesday's session

Squats 3x5 @140 (not bad)
Deadlifts 3x5 @ 140 (not bad)
Bench Press 3x5 @ 135 (not bad, but my abs hurt a bit where the did the incisions. nice reminder to take it slow.)

Next time add another 5 to squats and deadlifts, add 2.5 to bench.

Monday 3/26

Weight - up to 222. Beer bloat from the weekend.The good news is, I'm out of beer.

No soreness

Warmed up with a 45 min walk. I should start using a weight vest to get a bit more out of walking.

Squats 3x5 @145 (not bad)
Deadlifts 3x5 @ 145 (not bad)

On one hand, I am tempted to go up to 10 pound increases each squat/deadlift session. On the other hand, I don't want to risk an early setback, and 15 per week adds up quickly anyway.

Press 3x5 @ 127.5 (a little hard, but no grinding).

Next time add another 5 to squats and deadlifts, add 2.5 to press

Wednesday 3/28

Weight - still at 222

Squats 3x5 @150 (easy)
Deadlifts 3x5 @ 150 (easy)
Bench Press 3x5 @ 140 (not bad, this time no pain where they did the incisions, so that is good)


Next time add another 5 to squats and deadlifts, add 2.5 to bench. If I am not sore on Friday, I may add an extra set to squats and deadlifts, just to get volume up a bit more.

Sessions missed since restart = 0
Number of consecutive sessions =4

Friday 3/30

Weight - 221



Squats 3x5 @155 (not bad)
Deadlifts 3x5 @ 155 (not bad)

Press 3x5 @ 130 (not bad).

Next time add another 5 to squats and deadlifts, add 2.5 to press
May experiment with taking squats and deadlifts to 4 sets just to add some volume until the weights get a bit more challenging. This is supposed to be an accelerated novice program, but I am more nervous about messing myself up by taking the weight up too quickly.

Monday 4/2

Weight - 221

Squats 4x5 @155 (easy)
Deadlifts 4x5 @ 155 (easy)
Bench Press 4x5 @ 145

Bumped it up to 4x5 today because the weights still feel relatively easy, and I think it is safer to add volume through more sets than through accelerating the process of putting more weight on the bar.
Absolutely no residual pain from surgery, which was one month ago, but adding 15 pounds to my bench and squat will get me back to where I was before injury in about 4 months, so no need to risk setbacks.


Next time add another 5 to squats and deadlifts, add 2.5 to bench.

Sessions missed since restart = 0
Number of consecutive sessions =6

Wednesday 4/4
Weight - 221


Squats 5x5 @160 (not bad)
Deadlifts 5x5 @160 (not bad)

Press 3x5 @ 132.5 (not bad).

Next time add another 5 to squats and deadlifts, add 2.5 to press

Went up to 5x5 on squats and deadlifts. The weight is still very manageable, and I want more volume but am still skittish about putting too much on the bar only one month after surgery. Not going to go above 5x5 though, and will keep it there until either the reps start getting challenging, or I have recovery problems.

Sessions missed since restart = 0
Number of consecutive sessions =7

I'm just curious. If you are doing another LP why are you doing 5 x 5 instead of 5 x 3?