Fit for Fifty beginner log

[red95blue]

Monday, 7/25
Weight: 191.7
Waist: -
Sleep: 6h41m

Bench (H): 45x5, 90x5, 135x3, 180x1, 202.5x3x5 (+2.5, PR)

Press (L): 45x5, 60x5, 75x3, 90x1, 105x3x5

Good session. Played golf for the first time in decades over the weekend and forearms were a little sore, but didn't impact the lifts.

[red95blue]

Tuesday, 7/26
Weight: 190.6
Waist: 39.5"
Sleep: 7h19m

Squat (H): 45x5, 115x5, 185x3, 260x1, 290x1/0/0

Deadlift (L): 135x5, 165x5, 195x3, 225x1, 250x5

Completely out of gas for the Squat and racked the second set and bailed before I even attempted the squat. Golfed for the first time in 15+years over the weekend and I think that took more out of me than I expected, with hamstrings and quads tight going in. Also, might not be eating enough as I was absolutely famished after the workout out and immediately scarfed down major calories. Light deadlift was fine.

[red95blue]

Thursday, 7/28
Weight: 194.2
Waist: -
Sleep: 6h40m

Press (H): 45x5, 65x5, 85x3, 110x1, 122.5x3x5

Bench (L): 45x5, 80x5, 115x3, 155x1, 175x3x5

Decent session. Working my way back up on the press.

[red95blue]

Friday, 7/29
Weight: 191.7
Waist: 39.5
Sleep: 8h13m

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

Deadlift (H): 135x5, 180x5, 225x3, 265x1, 295x5 (+5)

Good session after some much needed catch up sleep. Working my way back up on the deadlifts.

[red95blue]

Monday, 8/1
Weight: 192.7
Waist: -
Sleep: 7h10m

Bench (H): 45x5, 90x5, 135x3, 180x1, 205x5/3/3 (+2.5)

Press (L): 45x5, 60x5, 75x3, 90x1, 105x3x5

First crack at 205, not quite all the way there yet.

[red95blue]

Tuesday, 8/2
Weight: 193.9
Waist: -
Sleep: 6h59m

Squat (H): 45x5, 115x5, 185x3, 260x1, 290x0

Deadlift (L): 135x5, 165x5, 195x3, 225x1, 255x5

Final warmup on squat was brutal and I knew that there was no way the work sets where happening so I bailed...this was my third attempt at 290 so headed to a deload. The addition of golf/driving range last few weekends, switch to 4-day split and shitty nutrition has taken its toll on me. Looking forward to focusing a bit more on recovery as I build back up on deadlifts, squats and the press.

[red95blue]

Thursday, 8/4
Weight: 196.0
Waist: 41"
Sleep: 6h14m

Press (H): 45x5, 65x5, 85x3, 110x1, 125x3x5 (+2.5)

Bench (L): 45x5, 80x5, 115x3, 155x1, 175x3x5

Fine workout. Continue working my way back up on the press. Light bench doable but not too easy, which I think is the sweet spot. Nutrition and sleep have been horrible last few days so need to get that back on track. Feel like I have adjusted to the four-day lifting schedule as I'm not exhausted but my eating is out of whack and needs to be pulled in.

[red95blue]

Friday, 8/5
Weight: 194.4
Waist: 40"
Sleep: 7h29m

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

Deadlift (H): 135x5, 180x5, 225x3, 270x1, 300x5 (+5)

Good session after getting better nutrition and sleep yesterday, just need to keep that up.

[red95blue]

Monday, 8/8
Weight: 193.2
Waist: -
Sleep: 7h38m

Bench (H): 45x5x2, 85x5, 125x3, 155x2, 185x1, 205x5/4/3 (+2.5)

Press (L): 45x5x2, 65x5, 85x3, 95x2, 105x3x5

Good session. Felt very fresh after focusing on better sleep and nutrition last several days. Second crack at 205, still not quite all the way there yet. Reverted back to a more traditional 5/3/2/1 warm-up scheme for heavy sets. I had reduced the number of jumps to try to save some volume, but the gaps were pretty big so I'm going back to what appears to be time tested approach.

Also documenting what appears to work well for me in terms of sleep/nutrition...it's a bit no-duh but putting it here to remind myself of what a difference in makes not only to my ability to execute the lifts, but more importantly how I just feel overall mind & body:

1) Be asleep between 9:30 - 10:30 (which means I need to head upstairs b/w 9:00 and 10:00)...wake up between 6:00 - 6:30 most days
2) Stop eating at least two hours before bed (aiming for 7:30)
3) No computer/phone at least two hours before bed (aiming for 8:00)...my deep sleep is dramatically better when I do this and get to bed on time. Not sure if it is due to lack of stimulation/blue light before bed or when I'm not on computer/phone I'm way more likely to go to bed on time. Either way, when I'm on either I stay up past 11:00 and my sleep suffers.
4) Do not eat wheat-based products...While I don't have an "official" allergy, I have documented that I have a wheat sensitivity that makes me congested, inflamed and raises my overnight body temperature significantly. Honestly this has been a life-long issue that now (at almost 50!) I'm sorting out and committed to dealing with.

[red95blue]

Tuesday, 8/9
Weight: 192.2
Waist: -
Sleep: 7h38m

Squat (H): 45x5x2, 95x5, 135x3, 185x2, 225x1, 260x5x3

Deadlift (L): 135x5, 185x5, 225x3, 245x2, 255x5

Good session. Building back up on the squats.