SS at 47, been out of training for 5 years
Hi guys,
I'm Stefan, located in Germany, 47 years old. I used to train for strength a few years ago (from 38-42), then life became a bit complicated due to marriage and the birth of my two little ones. So, I had "excuses" not to head to the gym and lift... Result: I got weak, weaker then ever before in my life. Activities with my kids (2/4 y/o) are demanding, and my body feels like shit because I became weak and lazy.
No way I'm gonna live my life weak any longer. I want to be strong to spend my years left with my family as strong and useful as possible.
Started phase 1 of SS May, 27th, translated to phase 2 on June, 07th. This time I also integrated the PC, I never did that before and so far I like it.
Progressions are 2,5Kg SQ/Bench/Press, 5Kg DL/PC. Press will be microloaded within a few sessions, for DL I want to lift 120Kg before changing to 2,5Kg (one session ahead), for PC I want to lift 60Kg before changing to 2,5Kg incrementals (two sessions ahead).
I use the SS app to track my workouts, huge improvement over Excelsheets.
BW: 95 -> 102Kg (209 -> 224 pounds)
Height: 1,77m (5'8")
Progression is on point, no grinding, no misses. As above: DL, Press and PC will get smaller increments when I feel it's time, bench still goes up good with 2,5Kg. My schedule isn't always M/W/F, but I hit the gym 3x within 7 Days.
No accessories, no fuzzing around, vanilla NLP.
My logs so far (weights in Kg):
Phase 1:
5/27/19:
SQ: 40x5x3
Bench: 50x5x3
DL: 60x5x1
5/29/10:
SQ: 45x5x3
Press: 30x5x3
DL: 70x5x1
5/31/19
SQ: 50x5x3
Bench: 55x5x3
DL: 80x5x1
6/2/19:
SQ: 55x5x3
Press: 35x5x3
DL: 90x5x1
6/4/19:
SQ: 60x5x3
Bench: 60x5x3
DL: 100x5x1
Phase 2:
6/7/19:
SQ: 62,5x5x3
Press: 37,5x5x3
PC: 40x3x5
6/9/19:
SQ: 65x5x3
Bench: 62,5x5x3
DL: 105x5x1
6/12/19:
SQ: 67,5x5x3
Press: 40x5x3
PC: 45x3x5
6/14/19:
SQ: 70x5x3
Bench: 65x5x3
DL: 110x5x1
6/17/19:
SQ: 72,5x5x3
Press: 42,5x5x3
PC: 50x3x5
6/19/19:
SQ: 75x5x3
67,5x5x3
DL: 115x5x1
to be continued...