Mid-40s starting NLP

[Yeshua]

I'd consider adding weight to bar on the Squat every workout.

[DCM36]

Thanks @yeshua
I was struggling with that weight
This last workout felt good so I think I can bump up
Same for the press
I’m getting some coaching soon to see if I can keep progression going

[DCM36]

5/23/2022
Warm-up
Squat 45x5, 140x5, 190x5, 220x5x3
Press 45x5, 95x5 110x5, 125x5x3
DL 220x5
Chins AMRAP 7

[red95blue]

Thanks for commenting on my log...a couple of things you might want to consider that were helpful to me during my progress since the beginning of this year. Obviously your mileage may vary based on your goals:

- Five reps on your warm-up sets is a lot and may be tiring you out before your work sets. Have you considered tapering down 5, 3, 2, 1 or something similar?
- How long are you resting after warm-up and between work sets? I started with three minutes, then five and got to 8-10 minutes rest on some lifts.
- Heavier weights plus the long reps drove my workout times past one hour which was too long for my schedule, so I switched to an 3x/week alternating schedule of squat/press and bench/deadlift. That has kept the times under an hour and provided better opportunity for rest between the lift.

Good luck and looking forward to reading more on your progress!

[DCM36]

Thanks @red95blue

-I haven’t noticed fatigue in the warm up sets but it’s something I’ll keep in mind if I’m struggling with plateaus again
-the breaks between warm up sets are short but I’m usually waiting the full 8 minutes now between work sets
-same issue - my workouts are closer to 90 minutes now but I use the time for reading so I knock out a workout and professional development in the same time block
-looking forward to my first SS coach session June 2nd

[Yeshua]

Personally I don't warmup. My 7 sets for ss can last an hour and a half. I'm young and I figure any time people need something lifted we don't warmup with a lighter item.
Now I don't recommend you do what I do but I'd cut back to 2-3 warmup sets with a decreasing reps. Maybe your could warmup by doing some liss (biking or walking on a treadmill). Also I would Warmup for every exercise. The warmup for the press is the Squat.
I've also failed sets and come back and made them in an evening workout.

[DCM36]

5/25/2022
Warm-up
Squat 45x5, 145x5, 195x5, 225x5x3
Ring push-ups AMRAP 15, 15, 15
Chins AMRAP 8, 6, 4

Now that I am at 225 on squats, purchased a second set of 45 lb plates

[rkjohns1]

Now that I am at 225 on squats, purchased a second set of 45 lb plates

Been there! Start saving up for that third set, you'll need it sooner than you think!

[DCM36]

@rkjohns1 can’t wait! Feels good!

[DCM36]

5/27/2022
Warm-up
Squat 135x5, 185x5, 225x5x3
Press 95x5, 110x5, 125x5x3
DL 225x5
Chins AMRAP 7