SS at 47, been out of training for 5 years SS at 47, been out of training for 5 years

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Thread: SS at 47, been out of training for 5 years

  1. #1
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default SS at 47, been out of training for 5 years

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    Hi guys,

    I'm Stefan, located in Germany, 47 years old. I used to train for strength a few years ago (from 38-42), then life became a bit complicated due to marriage and the birth of my two little ones. So, I had "excuses" not to head to the gym and lift... Result: I got weak, weaker then ever before in my life. Activities with my kids (2/4 y/o) are demanding, and my body feels like shit because I became weak and lazy.
    No way I'm gonna live my life weak any longer. I want to be strong to spend my years left with my family as strong and useful as possible.

    Started phase 1 of SS May, 27th, translated to phase 2 on June, 07th. This time I also integrated the PC, I never did that before and so far I like it.
    Progressions are 2,5Kg SQ/Bench/Press, 5Kg DL/PC. Press will be microloaded within a few sessions, for DL I want to lift 120Kg before changing to 2,5Kg (one session ahead), for PC I want to lift 60Kg before changing to 2,5Kg incrementals (two sessions ahead).

    I use the SS app to track my workouts, huge improvement over Excelsheets.

    BW: 95 -> 102Kg (209 -> 224 pounds)
    Height: 1,77m (5'8")

    Progression is on point, no grinding, no misses. As above: DL, Press and PC will get smaller increments when I feel it's time, bench still goes up good with 2,5Kg. My schedule isn't always M/W/F, but I hit the gym 3x within 7 Days.
    No accessories, no fuzzing around, vanilla NLP.

    My logs so far (weights in Kg):

    Phase 1:
    5/27/19:
    SQ: 40x5x3
    Bench: 50x5x3
    DL: 60x5x1

    5/29/10:
    SQ: 45x5x3
    Press: 30x5x3
    DL: 70x5x1

    5/31/19
    SQ: 50x5x3
    Bench: 55x5x3
    DL: 80x5x1

    6/2/19:
    SQ: 55x5x3
    Press: 35x5x3
    DL: 90x5x1

    6/4/19:
    SQ: 60x5x3
    Bench: 60x5x3
    DL: 100x5x1

    Phase 2:
    6/7/19:
    SQ: 62,5x5x3
    Press: 37,5x5x3
    PC: 40x3x5

    6/9/19:
    SQ: 65x5x3
    Bench: 62,5x5x3
    DL: 105x5x1

    6/12/19:
    SQ: 67,5x5x3
    Press: 40x5x3
    PC: 45x3x5

    6/14/19:
    SQ: 70x5x3
    Bench: 65x5x3
    DL: 110x5x1

    6/17/19:
    SQ: 72,5x5x3
    Press: 42,5x5x3
    PC: 50x3x5

    6/19/19:
    SQ: 75x5x3
    67,5x5x3
    DL: 115x5x1

    to be continued...
    Last edited by Stefan Rott; 06-21-2019 at 10:41 AM. Reason: replaced functional with useful. Didn't find the word...

  2. #2
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default

    Todays training. Slightly hung over, we celebrated my sons birthday yesterday... Workout was good.

    Weights in Kg

    6/21/19:
    SQ: 77,5x5x3
    Press: 45x5x3
    PC: 55x3x5

  3. #3
    Join Date
    Nov 2014
    Location
    New Jersey
    Posts
    3,876

    Default

    it feels good to be back under the bar, doesn't it?

  4. #4
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default

    It does. Im glad I kicked my lazy ass back to the gym.

  5. #5
    Join Date
    May 2015
    Location
    Chicagoland
    Posts
    318

    Default

    Quote Originally Posted by Stefan Rott View Post
    Todays training. Slightly hung over, we celebrated my sons birthday yesterday...
    Wow, i knew the drinking age in Germany was low, but 4 years old, holy cow!

    Just kidding, I know what you meant. And welcome to the boards!

  6. #6
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default

    Thank you.
    Btw: son is 2 y/o... His sister is the one with the pants on.

  7. #7
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default

    Weekend's over, back to training. Hit some nice numbers today. I was a bit scared of the Deadlift, but after the first pull of the workset I thougt I didn't put the correct weight on the bar. But nope, 120Kg, no grinding, good barspeed, flat back.

    Weights in Kg

    6/24/19:
    SQ: 80x5x3
    Bench: 70x5x3
    DL: 120x5x1
    Last edited by Stefan Rott; 06-24-2019 at 02:27 PM.

  8. #8
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default

    Pretty hot today. PC form was so so in the first set, the others were much better. Hit my desired 60Kg, so I'll reduce the progress to 2,5Kg/session.

    Weights in Kg

    6/26/19:
    SQ: 82,5x5x3
    Press: 47,5x5x3
    PC: 60x3x5

  9. #9
    Join Date
    Jul 2013
    Location
    Germany
    Posts
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    Session #15

    Hot, not enough food yesterday, but training was fine. No need to reduce the DL to 2,5Kg progression yet...


    Weights in Kg

    6/28/19:
    SQ: 85x5x3
    Bench: 72,5x5x3
    DL: 125x5x1

  10. #10
    Join Date
    Jul 2013
    Location
    Germany
    Posts
    37

    Default

    starting strength coach development program
    Session #16

    Squat was good, only a few sessions left for bw squat. For the press: I introduced 2.0 today, good on the warm ups, little strange on the worksets. I'll have to figure out the timing, but I'll get used to it. Power cleans... Progression down to 2,5Kg. Third set was such an arsehole, I nearly wanted to quit the session. Timing for the jumping position was completely off in this set. I grabbed my balls, set up for set 4, and timing was back again. Finished set five and I call it a day now. Glad I didn't quit the session after set #3.

    Weights in Kg

    7/2/19:
    SQ: 87,5x5x3
    Press: 50x5x3
    PC: 62,5x3x5
    Last edited by Stefan Rott; 07-08-2019 at 05:42 AM.

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