Age 37 Male Starting Strength/WFNP

[Gilroy]

37 year old male 5'10" 210 lbs
I played rugby at high school, club and university level in my teens and 20s. And again during grad school for 2006-7 for the MBA team. I have a few chronic injuries that flare up every so often when I don't pay attention to good form.
I have no formal barbell training other than 2 years of Crossfit. I've grown frustrated with lack of progression and poor quality coaching/programming at my local Crossfit affilate. I'd say that my lack of consistency lately has significantly contributed to the lack of progression.

I've been following the website and forum for a few weeks. I just bought and have been reading SS. I've decided to reset my lifts back by 15% and follow the SS linear progression protocol with the Witchita Falls Novice program (WFNP) (ie adding in the pull-ups)/

Previous 1 RMs under crossfit programming
squat 315 lb
deadlift 385 lb
Bench press 175 lb
press 165 lb
Power Clean 175 lb

Press and bench press are my obvious weakness. I've never really tried to go heavy with the clean. I'm excited. I've been looking forward to working out all day at work.

[Gilroy]

Warmup 5 min on C2 1146m

Squat
2x5 45 lb
1x5 95 lb
1x3 140 lb
1x2 190 lb
3x5 240 lb

Bench Press
2x5 45 lb
1x5 65 lb
1x3 90 lb
1x2 115 lb
3x5 130 lb

Pull ups
Set 1 - 4
Set 2 - 3
Set 3 - 2

It all felt good. In retrospect I probably didn't really push myself enough on the pull ups but it's been a few weeks since I really worked out.

[Gilroy]

Squat
2x5 45 lb
1x5 95 lb
1x3 145 lb
1x2 195 lb
3x5 245 lb

Press
2x5 45 lb
1x5 65 lb
1x3 85 lb
1x2 105 lb
5x3 125 lb - I failed on the last set of 3. I will reset lower by 10# for next week

Deadlift
2x5 115 lb
1x3 170 lb
1x2 245 lb
1x5 290 lb

DLs felt good. I got some funny looks from people in the gym. I don't think they've ever seen anyone do a DL before. It's a 24 hr. Andrenalin Fitness. Too many posers wearing gold chains and wifebeaters using Smith machines to do half squats...

[Gilroy]

Squat
2x5 45 lb
1x5 100 lb
1x3 150 lb
1x2 200 lb
3x5 255 lb +5 over last time

Press
2x5 45 lb
1x5 60 lb
1x3 80 lb
1x2 105 lb
5x3 120 lb (this was a reset down by 15 as I failed on the 5th set of 135 lb during the last press workout)

Pull ups
Set 1 - 5
Set 2 - 4
Set 3 - 3

[misspelledgeoff]

Is your press really 10#'s off your bench press?

Good progress so far.

Where did you get your MBA?

[Gilroy]

Thanks for the feedback

The 1RMs quoted are for the attempts over the last year. Looking back my press has not maintained. I had to reset down to 120 lb. Also under CF programming we don't have many chances where bench press comes up. This is part of the reason for my interest in SS. I had a good DL and squat in terms of loads starting out in Crossfit but my upper body has not increased in strength. I was trying to focus on the o-lifts without developing strength to go with it.

So far so good on the programming. I'm still working on the nutrition piece. I'm a bit of a fatty already ~30%bf so I'm reluctant to go full onto GOMAD.

I did my MBA at the University of Western Ontario - Ivey School of Business in London. And you? How did you get into SS?

[Gottatri2lift]

At 5'10" and 210 GOMAD may not be for you. GOMAD is really effective for the 5'10" 210 guys starting out, but for the 5'10" 145 pound guys starting out.

Still drink milk - just not a gallon a day. I am 5'10" 230# and never did GOMAD, but was doing 1/2 gallon a day for the first month or so.

Eliminate the starchy carbs and keep up your protien and you will do well. Bill Starr in his book "The Strongest Shall Survive" advocates cottage cheese b/c of carb/protien ratio.
The search function in Mark's Q&A and check out 70sbig.com as well for diet issues. Diet is the hardest part of any programming.

[Gilroy]

Squat
2x5 45 lb
1x5 95 lb
1x3 140 lb
1x2 190 lb
3x5 260 lb

Bench Press
2x5 45 lb
1x5 75 lb
1x3 95 lb
1x2 125 lb
3x5 140 lb

Power Clean
2x5 45 lb
1x5 70 lb
1x3 90 lb
1x2 110 lb
5x3 130 lb - felt too easy but this is the first time in about a month that I did cleans. I also didn't have bumpers which made me a little tentative - especially since I'm working out in a globo gym and don't want to get banned yet.

[Gilroy]

Work and family got in the way so I ended taking over a week off. I was doing 1 week trials at a few different gyms so I didn't actually have a "home" to workout at. I signed up for 3 months at Adrenalin Fitness.

I repeated the last squat and bench weight but increase on the power clean.
Squat
2x5 45 lb
1x5 100 lb
1x3 155 lb
1x2 205 lb
3x5 260 lb

Bench Press
2x5 45 lb
1x5 75 lb
1x3 95 lb
1x2 125 lb
3x5 140 lb

Power Clean
2x5 45 lb
1x5 75 lb
1x3 95 lb
1x2 115 lb
5x3 135 lb