Getting back into barbell training after an 10 week enforced break Getting back into barbell training after an 10 week enforced break

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Thread: Getting back into barbell training after an 10 week enforced break

  1. #1
    Join Date
    Jun 2020
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    7

    Default Getting back into barbell training after an 10 week enforced break

    • texas starting strength seminar september 2020
    • wichita falls texas december seminar 2020
    While the lockdown was irritating as I'd been making good progress it has allowed me to restart with a bit more knowledge. I'd taken up weight lifting up about a year ago and it took me at least six months to realize that compound movement was the main driver of growth and then a little longer to find good information. I discovered Starting Strength in January this year and was able to make better progress till march.

    I hope to run starting strength again this time having read the (damn) book and not just looked it up on T-nation. I kept in good shape during the lockdown and I've probably not been as aerobically fit since rowing at university, but my strength did take a hit.

    I'm forty, 193cm (6' 3") and 95kg (209 lb)

    I got my 5 rep max to SQ: 80kg (176), DL 115 (254), Press 40kg (88), Bench 55 (122) (I wasn't able to safely bench with the racks in my old gym so often pressed instead.)

    I've just finished my second week using the app and have gone from

    At start: SQ: 30kg (66), DL 60 (132), Press 25kg (55), Bench 30(66)

    At end of week 2: SQ: 55kg (121), DL 85 (187), Press 37.5kg (82.5), Bench 40 (88)

    I also have gone from 2 propper bodyweight chins (from a dead hang) to 6 at the end of week 2.

  2. #2
    Join Date
    Mar 2013
    Location
    Walled Lake, Michigan
    Posts
    5,879

    Default

    Welcome. Good for you. You will probably find great progress and probably put on a few more pounds. Keep it up. Do you have access to the SS coach? Online coaching is also a possibility.

  3. #3
    Join Date
    Jun 2020
    Posts
    7

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    I live on a tiny island so it will be video coaching at least till this virus blows over.
    Last edited by GuernseyGoat; 06-15-2020 at 04:01 AM.

  4. #4
    Join Date
    Jun 2020
    Posts
    7

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    15 June 2020 using app

    Sq: 60kg (124lb) 5,5,5
    P: 35kg (77lb) 5,5,5
    DL: 90kg (198lb) 5
    Chins: 7,3,3 at BW

    I dropped some weight off my press as Iíd jumped up by 5kg last time to 37.5kg. Iíd gotten my fives in last time but the bar speed was very slow. Iíll be making jumps of 2.5kg from now on with the press.

    The squat and deadlift were great so Iíll stick with a 5kg with them for a while yet.

    I concentrated on lifting my chest before pulling with DL and that was much better. I almost wish Iíd added more weight as it moved so well.

  5. #5
    Join Date
    Jun 2020
    Posts
    7

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    17 June 2020.

    Very tired today, I tied to get some quality rest with an early night but didnít sleep well.

    As soon as I was under the bar my energy levels were great.

    Sq: 65kg 5,5,5 sticking to 5kg jumps for now but will probably switch to 2.5kg next week.

    BP: 42.5kg 5,5,5 I switched to 2.5kg jumps but it actually felt super light today. I used to hate the bench press but Iím actually starting to like it.

    DL: 95kg 5 Lifted my Bodyweight which was a nice milestone. Still perhaps lack of sleep or not having had breakfast made it feel heavy. Iím going to move to 2.5kg jumps.


    Things to do book a online SS coach and film myself once a week to help iron out form issues. That said reading the blue book and dipping into it the day before I lift has made the weight move easier.

  6. #6
    Join Date
    Jun 2020
    Posts
    7

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    After a couple of good nights sleep I was so much better today.

    Sq 70kg 5,5,5 Really good Iím sticking with the 5kg jumps each training session. I concentrated on where my hips were and everything just moved well.

    Press 37.5kg 5,5,5

    DL 97.5kg good but after the warm ups I did find that I had to be very careful with resetting my back each time I lifted. Keeping the curl by pulling the chest up was harder under the working load. Still felt good but glad I switched to 2.5kg jumps

    Chins 7,4,4 at BW gradually adding reps I guess Iíll manage three sets of twelve next month.

  7. #7
    Join Date
    Jun 2020
    Posts
    7

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    Week 4 22nd June

    Monday:
    Sq: 77.5kg 5,5,5
    B: 45kg 5,5,5
    DL: 100kg 5
    Chins: 9,6,3

    Wednesday:
    Sq: 80kg 5,5,5
    P: 40kg 5,4,3 (opened the blue book and think I know what the issue is, elbows moving forward not by much but enough to Leak a bit of energy each rep)
    DL: 102.5 5
    Chins: 7,4,4

    Friday:
    Sq: 82.5kg 5,5,5
    B: 47.5kg 5,5,5
    Power clean learning using a Mr Rippetoeís video series, did about 20 setups at the jumping position. Arms straight and feel comfortable to go to the next step next time I train the b workout.
    Chins: 7,6,3

    All good feeling great.

  8. #8
    Join Date
    Jun 2020
    Posts
    7

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    starting strength coach development program
    My fives at the end of week five, I trained three times using the app and followed the prescribed rest periods.

    Squat: 90kg (198.4 lb)

    Deadlift: 107.5kg (236.9 lb)

    Press: 40kg (88.2 lb)

    Bench: 50kg (110.2lb)

    Chins: the volume is going up slowly Iím up to 9 on my first set.

    Everything is going great with the exception of the press. With that I can hit my first five but then struggle to get a four with the next set. Iím going to see if I can find a coach, itís a shame that with the way the world is that will have to be video coaching but I guess itís a lot better than nothing.

    Iím staying at the same weight but Iíve noticed that my shirts are tighter and my trousers are looser.

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