Taking the plunge

[hondotbt]

Monday 10/20
Squat: 45x5x2, 60x5,80x5,95x5,115x2,130x5x3
Bench: 45x5,60x5,75x5,90x3,110x2,125x5x3
Chins: Green Band, 5 + 3 negatives, 2 + 6 negative, 1 + 5 negatives

Not much to say about the workout, other than the lack of progress on the Chins is a bit frustrating. Bench felt very solid. Squats, not so much. I didn't get deep on several of the middle reps during my worksets but corrected by final rep. One big positive from the workout is that when I was heading to the gym I felt very tired and had to overcome the voice of "just do it tomorrow". I wasn't mentally engaged until I was finishing up the squats. Also, getting under the bar for squats is still very tight for first few warm ups, but it's getting better. I feel like by pushing past the voice to bump the workout I accomplished a goal. The 10lb jump in squats was a bit much, I feel like I sacrificed form for ego. Thursday I'll be at adult plates on my squat, 2 weeks from now will be able to say the same for bench. Also, the other positive about the workout is my squat finally went past my bench. Considering going to a one day on and 2 day off rather than 2 day/wk....

[hondotbt]

Thu 10/23
Squat: 45x5x2;65x5x2;80x5;100x3;120x2;135x5x3
Press: 45x5x2;60x5;70x3;80x2;95x5x3
DL: 95x5x2;135x5;165x3;185x2;210x3;210x5

Squats felt best yet as far as hip drive, knees out, depth and breathing. Somewhat of a personal goal achieved in having a big plate on the bar for the workset... very, very frustrated with shoulder pain. Seems like that's the main obstacle in my way on squats.

Press felt great, grinder reps in the middle of second set, but took a 4 minute break before last work set, tapped into some aggression and last work set went better than the second set. Pleasantly surprised that the linear progression still seems to be going strong on the press @5lbs per workout.

DL, didn't get 5 reps on my workset because I just lost focus completely. Took 4 minute break, got my back into the game, and did full 5 reps on another try. Think it might be time to get a belt. Also need to do come shoulder flexibility exercises on off days so that won't be the limiting factor in squats. Eating and sleeping better each week too. I know that LP might be slower for me at 51, but really thrilled with the progress to date.

[hondotbt]

Mon 10/27
Squat: 45x5x2; 65x5x2; 80x5;100x3; 120x2; 140x5x3
Bench: 45x5;65x5;80x5;95x3;115x2;130x5x3
Chins: Green Assistance Band, 6+2 negatives; 4+4 negatives; 1+2 negatives

Warmed up with 2 sets of 45x8 press and light lat pull downs to loosen shoulder and it helped a LOT with shoulder pain for the squats. Still can't get my elbows high and wrists straight, but aware of it and pushing myself each time. Squats felt very good as far as knees out and getting deep, the shoulder tightness is still by biggest challenge there. Bench weight was just right, an effort but didn't have to break form. I'm going to add an additional resistance band on 3rd set of chins b/c I'm consistently bombing on my 3rd set. Hit my next short term goal next week on Bench with "adult" plates, will be a great feeling to have the 45's on the bar for my work sets. Overall a very good workout.

[carson]

Belt, proper shoes, chalk, and reverse grip all are helpful with DL.

[hondotbt]

Belt is ordered, I have lifting shoes, chalk is ordered, planning on trying the reverse grip on DL for next session. Thank you for the suggestions. I write at the top of my log each for most every session "this is a marathon, not a sprint" as a reminder to just stick with it and check the ego at the door.

[hondotbt]

Warmed up with press and mobility band, helped with shoulder flexibility.
Squat: 45x5x2, 65x5x2;85x5;105x3,125x2;145x5x3
Press: 45x5;60x5;70x3;85x2;100x5x3
DL: 95x5;145x5;175x3;195x2;225x5

Visualized pinching a pencil between my shoulder blades when getting set for squats...eased the shoulder pain. Some reps I didn't get deep enough, but keeping my knees out is becoming more natural. Going to try get a video next week for a form check. I'm very pleasantly surprised that LP is marching along with the press, still had something in the tank and feel like it's not starting to taper off yet. DL put a HUGE smile on my face. It felt so damn good to put 2 big boy plates on each side of the bar and maintain my form to get 225. I felt like happy. Just plain and simple happy. Got goosebumps. I didn't realize that the process of getting stronger would have some of the emotional and mental gains as well as physical. Probably my best work out to date.

[hondotbt]

Monday 11/3
Warm up with press and mobility band, again very helpful. Jumped 10lb on squat, that was very satisfying. First BP workset with big plates, another short term goal reached! Shoulder is still sore as shit getting under the bar for squats, but I'm confident that it will get better at some point. I'm concerned that shoulder is distracting from paying attention to form, but I'm doing my best. Weight keeps going up and shoulder isn't as bad as it was when I started so that pretty much feels like progress. Grateful for all of the other's logs to look to for inspiration and as reminders that this works. Felt pretty damn great to be putting the 45's on for my bench work sets.
Squats: 45x5x2;65x5x2;95x5;115x3;135x2;155x5x3
Bench: 45x5;65x5;80x5;100x3;115x2;135x5x3
Chins: Green & Red band first set 9 reps; Green & Blue band second set 7 reps. Green & red & blue band 3rd set 8 reps.
Too much assistance from bands on final set, LOTS of spring upwards.... will just do green & blue next workout...negatives if I can't get 8 reps.

[carson]

As much fun as I'm beginning to have with the squat there is absolutely nothing as gratifying for me as to look at that bar on the floor and telling it you're going up and then reaching down and picking it up. I'll grant you it is as equally devastating to not get it up but Oh my the rewards of conquest are indescribable!!

[hondotbt]

Thur, 11/6
Squats: 45x5x2;70x5x2;95x5;115x3;135x2;160x5x3
Press: 45x5;60x5;75x3;90x2;105x5x3
DL: 95x5x2;150x5;180x3;205x2;235x5

Warmed up with press and mobility band prior to squats, shoulder was better than it's been to date....but still far from normal. Form felt more natural and consistent from set to set on squats than any since I've started this. Press was very slow bar speed on last set, hope that 5lb jumps are going to continue, but it was a bit of a push. DL felt great, but still pretty damn tough. Certainly that is my favorite lift right now. Felt more aggressive during the lifts, helped a lot. Sleeping much better these days, today being a deadlift day means I'll sleep like a baby tonight. Loving this workout....haven't felt this good about my exercise regimen ever.

[hondotbt]

Tue 11/11
Squats: 45x5x2;65x5x2;95x5;115x3;140x2;165x5x3
Bench: 45x5;60x5;80x5;100x3;120x2;140x5x3
Chins: Green Band 7; Green & Red: 9; Green and Blue: 6

Nothing big to report, Form doesn't seem to require as much concentration as when I started, shoulder is still just stiff getting under squat bar during warm up. By time for work sets I wasn't thinking about it, just kind of observing that it hurt but not excruciating. Took 4 minute rests between work sets on lifts, that seemed to help. The hardest thing about that for me is my desire to do something else. Writing in my workout journal is very helpful to get through the waiting. Going to a Tue/Fri this week, going to work backwards from the Holidays and may start a day on 2 day off regimen rather than straight 2x week in order to make sure that T-Giving and X-mas weeks don't mess me up.