Fit for Fifty beginner log

[red95blue]

Friday, 6/24
Weight: 193.8
Waist: -
Sleep: 7h25m

Bench: 45x5, 75x5, 105x3, 135x2, 165x1, 187.5x3 (+2.5, PR)

Deadlift: 135x5, 170x5, 205x3, 240x2, 270x1, 305x5 (+5, PR)

Had a few days off for a work trip to Chicago and really gorged myself. Good workout and need to get the nutrition now back on track, but hitting PR's for bench and deadlift.

[red95blue]

Sunday, 6/26
Weight: 188.6
Waist: -
Sleep: 7h35m

Squat: 45x5, 95x5, 145x3, 195x2, 245x1, 275x5 (+5, PR)

OHP: 45x5, 65x5, 85x3, 105x2, 115x1, 130x5/1/2 (+2.5)

Good session, squats weren't easy. Press was way hard.

[red95blue]

Tuesday, 6/28
Weight: 191.4
Waist: 40
Sleep: 7h39m

Bench: 45x5, 85x5, 125x3, 180x1, 190x3x5 (+2.5, PR)

Deadlift: 135x5, 180x5, 225x3, 275x1, 310x5 (+5, PR)

Felt really strong this morning. Cut my row warm-up down from 3 minutes to 500m (about 2m40s) and eliminated the warm-up set of 2 to try to be a bit more fresh for work sets. Also had a solid night sleep and decent nutrition yesterday. Can't really determine what each element is contributing here, but I liked the shorter warm-up so I'm going to stick with that moving forward. Weight and waist are up a little bit but I feel more big than fat.

[red95blue]

Thursday, 6/30
Weight: 188.5
Waist: 40"
Sleep: 7h47m

Squat: 45x5, 115x5, 185x3, 250x1, 280x5 (+5, PR)

OHP: 45x5, 70x5, 95x3, 115x1, 130x5 (+2.5, PR)

Great session with PR's on both lifts. Reduced warm-up and extra rest between sets got me there on the press on third session at 130.

***Mid-year update***

Today marked half-way point of the year and my 75th lifting session. Basically hit goal of 3x/week with the exception of one week in May when I was traveling for work and then sick for a few days (took a 10% deload as I went 9 days between sessions.)

Here's my progress on the lifts:

DL 70->310 (+240, PR)
SQT 45->280 (+235, PR)
BP 45->190 (+145, PR)
OHP 45->130 (+85, PR)
Weight 169->189 (+20)

Evolution of my training:
January - Mid February --- Alternating A/B 3x week (A: SQT 5x5 / BP 5x5 / ROW 5x5, B: SQT 5x5, OHP 5x5, DL 1x5), +5 lbs all lifts
Mid February - March --- Alternating A/B 3x week (A: SQT 3x5 / BP 3x5 / DL 1x5, B: SQT 3x5, OHP 3x5, DL 1x5), +5 lbs all lifts
April - June --- Alternating A/B 3x week (A: BP 3x5, DL 1x5, B: SQT 3x5, OHP 3x5), +5 lbs SQT & DL, +2.5 lbs BP & OHP

Appreciate everyone's comments and tips along the way!

[Bill Anders]

Great, consistent work got you here. No doubt that it will continue to serve you well!

[red95blue]

Saturday, 7/2
Weight: 190.7
Waist: -
Sleep: 7h39m

Bench: 45x5, 85x5, 125x3, 170x1, 192.5x3x5 (+2.5, PR)

Deadlift: 135x5, 185x5, 235x3, 280x1, 315x5 (+5, PR, three wheels!)

Good session despite a fair amount of food and drink last night. Headed to the shore for the holiday weekend and will be off for two days.

[red95blue]

Tuesday, 7/5
Weight: 190.0
Waist: -
Sleep: 6h42m

Squat: 45x5, 115x5, 185x3, 255x1, 285x5/1/1 (+5)

OHP: 45x5, 70x5, 95x3, 115x1, 132.5x0/3/0 (+2.5)

Reality hit hard with food, drink and lack of sleep from holiday weekend catching up with me, but I was glad I stuck to my plan and showed up.

[Mr. Bingley]

congrats on that 3rd wheel! you've made good steady progress

[red95blue]

Thursday, 7/7
Weight: 188.1
Waist: 40"
Sleep: 6h34m

Bench: 45x5, 90x5, 135x3, 175x1, 195x3x5 (+2.5, PR)

Deadlift: 135x5, 185x5, 235x3, 285x1, 320x3 (+5)

Felt pretty good despite not a ton of sleep. Ran out of gas on the last deadlifts but happy with the continued bench progress.

[red95blue]

Saturday, 7/9
Weight: 187.3
Waist: -
Sleep: -

Squat: 45x5, 115x5, 185x3, 255x1, 285x5/5/3

OHP: 45x5, 70x5, 95x3, 115x1, 132.5x3/0/1

Almost there on the Squat, while the OHP still is a real challenge over 130.