56 and just starting

[Mike Thom]

I’m Mike and at 56 years old, weighing in at 177 lbs, 5’ 11”

I’m a chef and director of culinary for national restaurant brands. As such, I am around all kinds of foods daily and have enormous food knowledge. 5 years ago I was 205 lbs, 3 years ago I started P90X and daily Yoga and was diligent for 6 months, losing 30 lbs (185). While leading a much more active lifestyle over the past 3 years I’m ended up with a double hernia, a herniated disc, tennis elbow in both elbows, jumpers knee in my left knee and Ulnar Nerve issues in both hands. Whew.... seems bad but I worked through most of it and as of the last 6 months i am good to go with some nagging numbness in both pinkies and ring fingers.

I began Starting Strength on Feb. 26th and have not missed a M,W,F yet, and have progressed significantly.
I also signed up for the Starting Strength Seminar in Colorado this May (Lafayette).

I use the Starting Strength App religiously...
2/26 (172 lbs weight - eating avg week calories 2400)
Squat 75-5-3
Bench 115-5-3
Dead. 155-5-1

2/28
Squat. 85-5-3
Bench 120-5-3
Dead. 165-5-1

3/2
Squat 95-5-3
Press. 45-5-3
Dead. 175-5-1

3/5
Squat. 105-5-3
Bench 125-5-3
Dead. 185-5-1

3/7
Squat 115-5-3
Press. 50-5-3
Dead. 195-5-1

3/9 (still @ 174 lbs weight but upping calories to 2800-3100)
Squat 125-5-3
Bench 135-5-3
Dead. 205-5-1

3/12
Squat 135-5-2, 135-3-1
Press 60-5-3
Dead 215-5-1

3/14
Squat 135-5-3
Bench 140-5-3
Dead 220-5-1

3/16 (177 lbs with macros around 240 protein, 160 carb and the rest in fat)
Squat 140-5-3
Press 70-5-3
Dead 225-5-1

3/19
Squat 145-5-3
Bench 145-5-3
PClean 45-3-5

3/21
Squat 150-5-3
Press 80-5-3
Chins BW-8-3

3/23
Squat 155-5-3
Bench 150-5-3
PClean 55-3-5

3/26
Squat 160-5-3
Press 90-5-3
Dead 230-5-1
Chins 5#-3-8

3/28 (weight at 179 lbs, thicker in the middle, backing Calories to 2400 wkly avg- 228 protein, 144 carb)
Squat 165-5-3
Bench 155-5-3
PClean 65-3-5

3/30
Squat 170-5-3
Press 100-4-1, 100-3-2 (struggling)
Dead 235-5-1
Chins 7.5#-3-8

4/2
Squat 175-5-3 (struggling)
Bench 160-5-3 (struggling)
PClean 75-3-5

4/4
Squat 176.5-5-3
Press 100-5-2, 100-3-1 (Arggh)
Dead 236.5-5-1
Chins 9#-3-8

Couple of questions to those who may know...
Certainly questions that I could ask in the upcoming Seminar in Colorado, but inquiring minds need to know now

1) I see others pulling heavier squats and I am already starting Micro Plates of 1.5 per session increases... I worry because of past back issues that my hips are just way too weak to push at this time?

2) I seem to be where I just can’t do 5# progressions on most work sets... am I better to hold weight for a week then add 5 lbs... or do the 1.5 micro weights each session?

3) At 56 I am concerned about eating too many calories... My Smart Scale says I’m at 25% Fat, but calipers say 12-14%...?? Am I better off increasing calories now, then cut any excess weight in a couple months?

4) What is a good time to move to the Texas Method?

Sorry, lots of info and question... but after all... I’m just starting. (And yes, have read Starting Strength & The Barbell Prescription... the later I read first)

Mike Thom
Golden, Colorado

[carson]

By all indications you are reaching LP limit which isn't alarming. Micro plates are good. Yes, do keep at same weight for a session and see what happens. Then try moving up 2.5 lbs on presses and 5 lbs on squats and deads.

1. Hips get stronger by using them.
3. I never worried too much about smart scales and the like. the answer to your question is Yes. You remain light for your height.
4. Ask the SS coach in Colorado. Many can do Texas Method at your tender age. Many cannot.

[Mike Thom]

Thank you sir, much appreciated reply.

If it can be done, it will be done

More Calories... heard!

[sinker]

I'm just a tad older than you and also doing the novice LP, so I've got no advice to offer; just want to say welcome and keep up the good work!

[Mike Thom]

Thanks Sinker, always appreciate any encouragement!

[codger]

Welcome! I had a few goes at the Texas method over the years and found it very taxing. Andy Baker has a nice program for older lifters that I've been following for about a year and it's much easier on my geezerly body. Do you have a copy of The Barbell Prescription? It's full of advice for older lifters.

[Mike Thom]

Hey there Codger, I do have that book, that’s where I learned about the Texas Method... I’ll go back and see about some other options... I know it also talked about ‘2 day a weeks’ and also about keeping the same Weights for a week then increasing every week. Sounded like that was Carson’s suggestion, I’ll start there... Slow and steady wins the race, at least at 55+, patience is something I’m good at. I’ll also look up Andy Baker, thanks!

[carson]

I do a two a week HLM program after doing 531 for about 3 years. I started at age 66, did LP for about 8 months. For 2-3 months I tried Texas Method which just about crushed me and then switched to 531.

[codger]

You might want to check out Andy Baker's "Strength and Mass After 40" program. It's a four day a week split, very effective, and a nice strategy to follow after you've milked starting strength. Andy sells the program for $25 on his website. It's well worth the price.

[Mike Thom]

Thank you for the recommendation, was on the site last night... picked up Practical Programming as well. Cheers!