Fit for Fifty beginner log

[red95blue]

Started barbell lifting again on 12/31/21 after several years off...started with a 5x5 program of squats, bench, over head press, deadlift and rows for about 6 weeks, starting from empty bars except deadlift (70#) and rows (65#).

Took an in-person SS coaching session on the four main lifts in mid-February and learned quite a bit on technique and programming. Switched up the plan of attack from then on. Much thanks to Diego Socolinsky at FiveX3 in Baltimore for getting me on the right track!

Currently on a 3x/week linear plan with A schedule (squat 3x5, bench 3x5, deadlift 1x5) and B schedule (squat 3x5, ohp 3x5, deadlift 1x5) Tuesday, Thursday and Saturdays. One hour hot yoga on Sundays. No exercise other than light walking on the other off days. I warm-up with a three-minute row and use an app to calculate warm-up weights, sets and reps. Increasing weight 5#/session on all lifts.

Current stats
Age: 49 (turning 50 in November)
Height: 5' 7"
Weight: 180
Waist: 40" (measured at the navel)
Squat: 180 3x5
Bench: 140 3x5
OH Press: 105 3x5 (but missed reps last two sessions)
Deadlift: 210 1x5

Headed towards a reset on the press and may need to drop to less than 5# per session, fortunately saved my fractional plates from last go at this. Deadlifts are getting tougher, squats are fine and feel like I have room to go on bench.

Averaging a good 7h10m sleep per night over this stretch and have not missed a training session. Nutrition has been poor and I'll be focusing on cleaning that up in the upcoming weeks. I have several inches of fat around the waist, estimate an extra 10-15# of belly fat.

I plan to post my progress here. Comments and insights welcome!

[iSquat]

Welcome back to the grind. I’m on the countdown to 50 in November too. Planning to be stronger when I get there.

Good luck with your training.

[red95blue]

iSquat -- thanks for the encouragement! I'll be sure to follow your journey.

Today's log (Tuesday, 3/8)
Weight: 183.5
Waist: 39.5
Squat: 185 3x5
OH Press: 105 3x5 (missed 105 previous two attempts, 3/3 and 2/26)
Deadlift: 215 1x5

Felt pretty good, especially with making the OHP. Grip on left hand for deadlift was a little slippy, may be time for chalk or reversing that hand.

Had a good night's sleep (~8 hours) and a had a pre-workout drink with ~150 mg caffeine for first time so not sure the impact of each/both but I did feel a little more alert than usually for my 6:30 morning session.

[red95blue]

Today's log (Thursday, 3/10)
Weight: 181.5
Sleep: 6.75
Waist: -
Squat: 190 3x5 (+5)
Bench: 145 3x5 (+5)
Deadlift: 220 1x5 (+5)

Focused on deadlift grip and it was better.

220 deadlift was a 45, 25, 10, 5 and 2.5 on each side, must be a name for that...next time will be two 45's on each side, much easier!

[red95blue]

Saturday, 3/12
Weight: 182.7
Sleep: 6h36m
Waist: 40
Squat: 195 3x5 (+5)
OHP: 110 3x5 (+5)
Deadlift: 225 1x5 (+5)

5 min breaks between sets for OHP and DL. Switched DL grip for last warmup and work set.

[Mr. Bingley]

Good work and good progress. very glad you were able to see a SSC early in your program, that's really important to getting that form dialed in.

[red95blue]

Thank you Mr. B.

And yes, the coaching was critical, especially on the OHP and deadlift.

[red95blue]

Tuesday, 3/15
Weight: 185.0
Sleep: 7h6m
Waist: 40
Squat: 200 3x5 (+5)
Bench: 150 3x5 (+5)
Deadlift: 230 1x5 (+5)

Felt pretty good all the way around...nothing too easy nor impossibly hard (yet!)

[red95blue]

Thursday, 3/17
Weight: 185.5
Waist: 40
Sleep: ~8h
Squat: 205 3x5 (+5)
OHP: 115 3x5 (+5, rested 5, 6 and 7 minutes between last warm up and work sets)
Deadlift: 235 1x5 (+5, rested 5 minutes between warm-up and work sets)

Focused on grip technique for OHP and DL which seemed to help achieve increasing weight level...Room to go on squats and bench, press and deadlift are harder right now.

[red95blue]

Saturday, 3/19
Weight: 184.9
Waist: 40
Sleep: 6h6m
Squat: 210 3x5 (+5, rest 5 mins work sets)
Bench: 155 3x5 (+5)
Deadlift: 240 1x5 (+5, rested 5 minutes, 8 min last set)

Got it done with both poor rest and nutrition. Will improve both for next session.