Fit for Fifty beginner log

[red95blue]

Tuesday, 7/12
Weight: 192.3
Waist: -
Sleep: 7h10m

Bench: 45x5, 90x5, 135x3, 175x1, 197.5x3x5 (+2.5, PR)

Deadlift: 135x5, 185x5, 235x3, 285x1, 320x1

Too much food & drink at a BBQ dinner last night left me tired but glad I showed up and progressed on the bench.

[Maverick]

Nice progress! I noticed on your first thread you went to fivex3 in Baltimore, how was it. I’m in Perry hall but haven’t made it down there yet. Closest I came was driving past it on the way to the whiskey bar. Keep up the good work.

[red95blue]

Fivex3 was great. I took a 2-hour lesson with the co-owner Diego and got instruction on the four main lifts, and a good workout as well. Definitely worth the trip (from Philadelphia). The setup is pretty no-frills but has everything you need. I would recommend a session if you are looking for any guidance on the lifts. I'm planning to go back in the next month or two for a technique check up and some programming advice.

[red95blue]

Friday, 7/15
Weight: 191.7
Waist: 40"
Sleep: 7h54m

Squat: 45x5, 115x5, 185x3, 255x1, 285x3x5 (+5, PR)

OHP: 45x5, 70x5, 95x3, 115x1, 132.5x3/2/1 (third fail)

Felt good to get all the way there on the squat, but press was still brutal so I'm deloading to 120 and will build back up.

Tried chins on a whim after the press debacle just to see if I could do them and was able to to punch out 5 with decent form!

[red95blue]

Sunday, 7/17
Weight: 191.5
Waist: -
Sleep: 6h51m

Bench: 45x5, 90x5, 135x3, 180x1, 200x5/4/1

Deadlift: 135x5, 185x5, 235x3, 285x1, 320x1

Tough day after poor nutrition and not a great night's sleep. Ran out of gas on the bench but this was first time at 200. Deadlift just wasn't happening and time for a deload.

[red95blue]

Monday, 7/18
Weight: 193.4
Waist: -
Sleep: 7h39m

Squat: 45x5, 115x5, 185x3, 260x1, 290x1/1/1

Deadlift: 135x5, 175x5, 215x3, 260x1, 290x1

I was looking to get into the gym another day a week so I'm switching up my schedule to a four-day upper/lower split program with Squats & Deads on Mondays/Thursdays and Bench & Press on Tuesdays/Sundays. Scheduled to de-load on Dead and Press so figured it was a good time to make the switch. Friday is earmarked for outdoor trail walk/hike, Saturday for hot yoga and Wednesday as a true off day. Writing today's session off to a transition from deads yesterday and curious to see how this new program will work with more volume each week. I'm hoping the extra day in the gym will keep me a bit more focused on getting proper sleep and nutrition.

[Bill Anders]

You just might like it!

I'm finishing up the third week of my first cycle of the 4-Day Heavy/Light split as outlined in BBRx (pp 265-6) and it's working great so far. Both my wife and I like the fact that my formerly 3x/week 2-hour (sometimes plus) HLM workouts are now just over an hour. So far, I'm not completely trashed by the volume, since the volume decreases each week of the cycle (while the intensity jumps significantly).

[red95blue]

Tuesday, 7/19
Weight: 190.9
Waist: -
Sleep: 7h35m

Bench: 45x5, 90x5, 135x3, 180x1, 200x3x5 (+2.5, PR)

Press: 45x5, 65x5, 85x3, 105x1, 120x3x5

First upper body day in new split program. Needed quite a bit of rest but progressed on bench. Interesting pressing after the hard workout on the bench. Made the reset on 120 but was harder than I expected and took more rest. I'm prepared for the press to take a bit of a backseat now that it's same day as bench. Also trying to clean up the nutrition to aid recovery.

[red95blue]

Thursday, 7/21
Weight: 188.6
Waist: 39"
Sleep: 7h31m

Bench (L): 45x5, 80x5, 115x3, 150x1, 170x3x5

Press (H): 45x5, 65x5, 85x3, 105x1, 120x3x5

Tweaking the split program to be incorporate Heavy & Light days for all lifts. Light days planned at 85% of heavy day. Hoping to increase weight weekly +5lbs squat/deads and +2.5 lbs bench/press. The plan will look like this moving forward:

Monday -- Bench (H) / Press (L)
Tuesday -- Squat (H) / Dead (L)
Wednesday -- OFF
Thursday -- Bench (L) / Press (H)
Friday -- Squat (L) / Dead (H)
Saturday -- hot yoga
Sunday -- trail walk

[red95blue]

Friday, 7/22
Weight: 189.7
Waist: -
Sleep: 7h17m

Squat (L): 45x5, 105x5, 165x3, 220x1, 245x3x5

Deadlift (H): 135x5, 175x5, 215x3, 260x1, 290x5

Good workout despite dinner/drinks with friends night before and a late night sleep.