Aging office rat struggles to do the program (47y, 6ft1, ~210lbs)

[BMW-Fahrer]

In this corner of the world, lockdowns and quarantines have eased up - for a while at least. Gym re-opened 3 weeks ago and due to very little exercise history of any kind during past half a year, I decided to start from the very basics and save all the hipster stuff for later.

I tried to pick low enough weights to start with, respect the rest between the sets, eat enough and sleep somewhat ok. Still the level of muscle soreness (mainly quads, hamstrings, glutes) has been overwhelming and so far not a frigging chance to train more than barely twice a week.

0401 squat 110, press 90, dl 135
0404 bench 110
0406 squat 130, press 95, dl 155
0411 bench 130, dl 190
0417 squat 145, press 100, dl 210
0418 bench 145
0422 squat 155, press 105, dl 220

So the start has been more sluggish than ever, a healthy reminder that I'm not in my 20's anymore and expectations should be scaled down correspondingly?

[BMW-Fahrer]

Sense of duty took over - despite the mild soreness I walked to the gym and managed to get the numbers up:

0424 squat 165, bench 155, dl 230

[Mr. Bingley]

good start, just take it slow and yeah, you realize pretty quickly you ain't 25 anymore

but this office rat can say with all honesty that at 56 i'm in better over-all shape than I've ever been, and I started this at 50, so you're on a good path

[BMW-Fahrer]

Well well, was a bit busy last week at work and gym was closed on public holiday = didn't manage to train as I wanted.

0425 just trying to coach my wife at gym
0502 squat 165, press 110, dl 240
0505 squat 175, bench 165, dl 250

Deadlift felt pretty damn heavy today, upper body instead could take more training - why lower body cant't match? Do I need to avoid all walking/jogging/running and even climbing stairs?

[dalan]

Well well, was a bit busy last week at work and gym was closed on public holiday = didn't manage to train as I wanted.

0425 just trying to coach my wife at gym
0502 squat 165, press 110, dl 240
0505 squat 175, bench 165, dl 250

Deadlift felt pretty damn heavy today, upper body instead could take more training - why lower body cant't match? Do I need to avoid all walking/jogging/running and even climbing stairs?

As a new trainee, I think it's a couple things. One is, you have not developed much work capacity. The other is, you have not learned to generate a lot of intensity. Both will happen over time.

[BMW-Fahrer]

0510 squat 187.5, press 115, dl 265

Thinking that should I start alternating dl with power clean soon?

[BMW-Fahrer]

0516 squat 200, bench 175, dl 275 but only 3 reps, I run out of focus and belief. Did 110*3*3 power clean then.

[BMW-Fahrer]

0520 squat 205, press 120, dl 275 - grip almost gave up on 5th rep

[BMW-Fahrer]

0524 squat 210, bench 180, pc 115 (5 sets of 3)

[BMW-Fahrer]

0527 squat 215, press 125, dl 280 - used the belt today, press is gonna stall soon.