_RAGNAR_ 46yo male SS

[_RAGNAR_]

I figured starting a thread would keep me motivated and I would end up getting helpful advice along the way.

46 year old male, 5’10, about 175# or a little lighter.

Used to be very athletic but then let myself fall apart over the years. I’ve had a hernia repair and both knees redone (cadaver ACLs, and MCL and meniscus repairs). I wouldn’t say I’ve ever been really strong, just in shape and athletic. 20 years ago I maxed out at 225# for bench press and could max the APFT when it was its hardest. But that was 20 years ago. I’ve never been good at pullups, my max has never been over 12 even when I was younger and in shape.

First two times in the gym I didn’t record my sessions and just went through the movements for form and did all 5 exercises. My first recorded workouts I still did all five exercises and tried to find my working weights for each. I was still learning the basic form for the Clean so stayed pretty light.

Even though I may not have started the program perfectly I’m trying to get on track as fast as I can, which is why I am posting here for feedback.

Workout #1
9 June 2011

Squat:
45 x 10
95 x 10
185 x 5 x 3

Bench:
45 x 10
95 x 10
165 x 3 x 3

Deadlift:
45 x 10
135 x 8
225 x 3 x 2 (I have some grip strength issues and a pinched nerve that leaves my R hand and arm weak and numb)

Press:
45 x 10
100 x 5
100 x 3 x 2

Clean:
95 x 5 x 2

-----------------------------------------

Workout #2
11 June 2011

Squat:
45 x 10
95 x 10
185 x 5 x 3

Bench:
45 x 10
95 x 10
165 x 5
165 x 4
165 x 3

Deadlift:
95 x 10 x 2
225 x 2
225 x 3

Press:
45 x 10
100 x 6 (wasn’t paying attention to my counting!)
100 x 5
100 x 4

Clean:
135 x 5 (decided I should go down and learn it better)
115 x 6

-----------------------------------------------------

Workout #3
13 June 2011

Squat:
45 x 10
95 x 8
185 x 5
190 x 5 x 2

Press:
45 x 10 x 2
105 x 5 x 2
105 x 2

Deadlift:
135 x 10 x 2
235 x 4
235 x 2 (hands again)

--------------------------------

Workout #4
15 June 2011

Warmup of 1000m row at 5:10

Squat:
45 x 10
95 x 8
135 x 4
185 x 5 (went an inch or two lower than parallel, I wanted to check how it felt)
190 x 5 x 2 (went an inch or two lower than parallel)

Right MCL ended up pretty sore after this, I’ll stick to parallel not below

Bench:
45 x 10
95 x 8
135 x 2
165 x 5 x 3

Clean:
45 x 10
95 x 5
135 x 3 x 5
---------------------------------------

Workout #5
18 June 2011

Warmup of 1000m row at 4:26

Squat:
45 x 10
95 x 8
135 x 4
195 x 5 x 3
A little left knee pain

Press:
45 x 10
55 x 8
65 x 6
105 x 5 x 3
(These were easy this time)


Deadlift:
95 x 10
135 x 8
235 x 5 (hands held pretty good, had to reset for ½ second between 4 and 5)

--------------------------

I’m trying not to use an asymmetric grip on the deadlift if possible; time will tell if my grip strength will go up equally with my legs and back

Well there is my start. I don’t have fractional plates so 5# is the minimum I can move up. I figure a lot of the time I move up 5# I’ll miss some of my reps, but the second time at that weight I’ll hit all my numbers. I think moving up 5-10# for squat and deadlift will be easy, but I see bench, press, and clean as being a problem to make 5# jumps all the time. I’m betting 5# every other time will be more realistic for me.

My short term goals are to get my form tighter and in the next 4 weeks to go up 15# in bench, press, and clean; 20# in Squat, and 30# in Deadlift.

[_RAGNAR_]

Workout #6
20 June 2011

Warmup of 1000m row at 4:12
Warmup of two sets of Presses, Good Mornings, and Squats at 45#

Squat:
45 x 10
95 x 8
135 x 4 x 2
200 x 5 x 3 (I felt like I should have went a little lower)

Bench:
45 x 10
135 x 5 x 2
170 x 5
170 x 4
170 x 3

Clean:
45 x 8
95 x 6
145 x 3 x 5

My bench feels the weakest, maybe I started too heavy? Even though I don’t know about my form with my self-taught Clean, it is going up easy and feels pretty natural.

[_RAGNAR_]

Workout #6
20 June 2011

Warmup of 1000m row at 4:12

Squat:
45 x 10
95 x 8
135 x 4 x 2
200 x 5 x 3

felt like I should go a little lower

Bench:
45 x 10
135 x 5 x 2
170 x 5
170 x 4
170 x 3

my bench is weak!

Clean:
45 x 8
95 x 6
145 x 3 x 5
---------------------------------------
Workout #7
23 June 2011
in a different gym here in Iraq, it was hot as hell

Squat:
45 x 10 x 2
95 x 8
135 x 8
205 x 5 x 3
felt pretty easy, used a slightly narrower stance (maybe an inch or two, not a lot)

Press:
45 x 10
55 x 8
65 x 6
110 x 5 x 2
110 x 3


Deadlift:
95 x 10
135 x 8 x 2
245 x 5
had to reset to asym grip

--------------------------

Workout #8
25 June 2011
same hot-ass gym


Squat:
45 x 10
95 x 8
135 x 6
210 x 5 x 3 used same slightly narrower stance, felt good, decent depth, pretty easy


Bench:
45 x 10
95 x 8
135 x 5
170 x 5
165 x 3
155 x 3
I knew the first set it was too heavy so I went down but I was already smoked. I think I started too heavy right from the first workout and need go down to the last weight I could do all reps/sets.

Clean:
45 x 10
95 x 8
135 x 4
145 x 3 x 5

(tried 155 and didn't rack it on the second rep, 145 feels fime so 150 next time, no more trying to go up 10#)
---------------------------------------

[bonesheal]

Your age & starting weights are similar to mine; I started a few weeks ahead of you.

[_RAGNAR_]

Workout #9
27 June 2011

hot ass gym



Squat:
45 x 10
95 x 10
135 x 8
205 x 5 x 3 (added wrong!)

215 x 5

Press:
45 x 10 x
65 x 8
110 x 5 x 3

last rep was slow but otherwise the rest were no problem


Deadlift:
111 x 10

135 x 8
165 x 6

245 x 2 x 2 (hands again)

--------------------------------

Workout #10
29 June 2011
hot again in Iraq imagine that!

Squat:
45 x 10
95 x 8
135 x 8
215 x 5 x 3

Pain below the right knee on the outside of the lower leg

Bench:
45 x 10
95 x 8
135 x 5
165 x 5 barely!

155 x 4



my bench is getting weaker!

Clean:
45 x 10
95 x 8
135 x 5

150 x 3 x 5 max effort almost didn't make it on a couple
---------------------------------------

Workout #11
1 July 2011


Squat:
BW x 10 real low

45 x 10 low95 x 8
135 x 8 low
185 x 4

220 x 5 (spot below right knee really hurts)


Press:
45 x 8
60 x 5

115 x 5 x 3
(These were pretty easy this time, except for last rep)


Deadlift:
115 x 8

185 x 6

235 x 5 x 2

lowered my weight and am going to work within my grip abilities, used asym grip and switched on sets. I'm sure my grip will get stronger especially as I add chins and pulls next month



My bench is horrible. I started the workouts and my starting weight before I had read everything and I know now I started too heavy with the bench so I am going to back way off and start all over with it. Sound correct?

[_RAGNAR_]

as far as BW, I'm neither skinny nor fat, but a little bit "skinny-fat" i.e. skinny limbs and a belly. Not the most attractive look! My BW hasn't changed much in the last month, but I think my belly may be growing a little. I can't notice much else.

[bob g]

Workout #9
27 June 2011

hot ass gym

...

My bench is horrible. I started the workouts and my starting weight before I had read everything and I know now I started too heavy with the bench so I am going to back way off and start all over with it. Sound correct?

I see that you are bouncing around a bit trying to find a sweet spot to work in. I suggest going down to 145 and nail 3 sets of 5. Add 5 pounds the next time you bench and get all the reps, add 5 pounds the next time, etc. It may seem really light at the beginning but you will build some decent volume and gain some confidence with the bar and with the routine. As your training improves you will know that you will succeed on your next session and not second guess yourself. In a few weeks you'll be back at 170 for 3x5 and tearing it up. At some point 5 pound increases will be too much and you can trim back to 2.5 or 2 or 1, whatever keeps the pile moving forward.

[_RAGNAR_]

yes I was thinking 150. I have two more in this lovely country and then home, where I will get fully set up with a rack and bumper plates, fractional plates etc.

thanks

[_RAGNAR_]

well I'm crushed, my bench is getting weaker!

Squat - spot below and outside my right knee hurts, squatting light and low doesn't hurt it so thats what I did
BW x 10
45 x 10
95 x 6
135 x 5
185 x 5 x 3
went as low as possible just to work some different muscles

Bench
45 x 10
95 x 8
135 x 8
145 x 5 x 3
felt like I could barely finish each set!

Clean
95 x 5
135 x 5
150 x 3 x 5
felt pretty strong, smoked but never faltered. I am ready for 155

I can't figure out the bench. i know we are not supposed to feel any burn or pump during the workout. During recovery I feel nothing, no fatigue at all.


My biceps get a little ache, same with my shoulder but I feel nothing in my chest or triceps.


I think the bicep ache is from deadlifts and cleans but I don't know for sure. I feel slight muscle soreness after squats, but not much. My knees bug me a little.


But basically I feel like my chest is not getting any workout. When benching I just feel weak, not burnt out.

[bob g]

well I'm crushed, my bench is getting weaker!
...
Bench
...
145 x 5 x 3
felt like I could barely finish each set!

But you did finish each set! Don't discount the heat, stress, sleep,.... All of this plays into it. And again, you finished all three sets. Per your log you haven't done a 3x5 in three weeks, remember that there is a notable difference between 3x3 and 3x5. You are getting it done. It sounds like you're coming home soon. Your bench will take off once you get out of the desert and into a home like setting.