Looks like you're off to a good start. I messed around with a bunch of sub-optimal programs before I stumbled on Starting Strength. So you're already ahead of the game!
Age: 45 (male)
Height: 5 foot 8
Weight: 175 pounds (mostly fat, but not skinny fat)
Location: Australia
Haven't exercised in 15 years. Dedicated that time to taking care of young kids. They are older now, so time to get back into exercising.
The idea of Strength training has always appealed to me, but never having access to the awesome resources that Mark has contributed, it just never happened when I was young and eager.
Well finished my very first week of starting strength and loving it.
Here are my very modest stats and progression over that time.
WEEK 1
Monday July 30
Squat
50 kg (110 pounds)
3 sets of 5
Press
30 kg (66 pounds)
3 sets of 5
Deadlift
70 kg (154 pounds)
1 set of 5
Wednesday August 1st
Squat
55 kg (121 pounds)
3 sets of 5
Bench Press
50 kg (110 pounds)
3 sets of 5
Deadlift
75 kg (165 pounds)
1 set of 5
Friday August 3rd
Squat
60 kg (132 pounds)
3 sets of 5
Press
32.5 kg (71.5 pounds)
3 sets of 5
Deadlift
80 kg (176 pounds)
1 set of 5
Looks like you're off to a good start. I messed around with a bunch of sub-optimal programs before I stumbled on Starting Strength. So you're already ahead of the game!
Good start. Keep it up.
Thanks brothers.
Love the brotherhood here.
Can't wait to get through the next week.
If progress keeps continuing at the same rate, I will be very close to squatting my bodyweight.
Not sure when to expect the progression to slow down.
I feel like the over head press is the exercise I am most likely to struggle with, we'll see.
Don't worry about "when it will slow down". It will when it does. Usually after a few moths of steady progress. Overhead press sometimes seems frustrating because we seem to make the least progress. But it is normal to have lower numbers with the OHP than with any of the other lifts.
A certified SS coach could tell you rather quickly why you have some back pain with light weight lifts. A belt is always useful.
Weighed myself this morning before eating anything.
I'm 173 pounds today.
My weight seems to want to fluctuate between 172 and 175 pounds.
I will be carefully keeping an eye on my weight and adjust my diet accordingly.
Still uncertain how many calories I need but I've asked the guru.
The goal is to maintain that weight till I'm actually strong and need more fat on my frame, at the moment I'm not in short supply of fat. Hahaha
Today's workout
Squat 143 lbs (65kg), 3 sets of 5
Bench 121 lbs (55kg), 3 sets of 5
Dead lift 187 lbs (85kg), 1 set of 5
Practiced power cleans just with very light weight, not a serious workout. Just practicing technique.