Mid-40s starting NLP

[DCM36]

46 years old
Male
5' 10" 190ish lbs
College rugby with some lifting
Calesthenics - push-ups/pull-ups/running while building family/career
2016 read Pavel Tsatsouline and did Simple and Sinister to 70 lb kettlebell
2021 read The Barbell Prescription and Starting Strength
Right pec rupture and left SLAP tear both repaired and doing well
Started NLP Jan 2022
Not doing bench because 1) not interested 2) pec tear 3) no bench at home
Every other work-out I do squats followed by ring push-ups and chin-ups
I have been conservative by starting at empty bar, adding only 5 lbs per work-out, and not adding any lbs if I don't feel like I "own" the work sets
So I guess YNDTP applies
I am busy at work and with kids at home with interrupted sleep but able to get 3 workouts per week reliably
I traveled with no exercise x 2 weeks in April 2022 and it took about one month all-included to recover to former weights (2 weeks travel, 2 weeks work back up to weights)
My weights are up to:

Squat 210 lbs 3x5
Press 120 lbs 3x5
DL 210 lbs 1x5

I have been at 210 squat for a few workouts and 120 press for several workouts
Sleep is a problem but not much I can do to address, I could probably address diet - not doing anything other than usual generally healthy family eating + protein shake and 5 mg creatine every morning
There is a SS gym near by and I imaging a lesson there would help keep things moving

I am not sure my goals
Maybe Mark Rippetoe's "foundational strength" which, for me at 200 pounds-ish would be Squat 350, Press 150, and DL 400
My inclination is to hit some target goal and then add reps instead of weight (like aim for 300 lb squat and then go to 3x6, 3x7 etc)
I would like to add light running and sprinting back into the off days but will wait until after the NLP as advised

[William MG]

Welcome to the forum.

Why not ask Rip about that pec tear and the bench. It's no cost to ask a question. Or even better, go to the SS gym in person.

You can tell by my log, the program works. Even as old as I am and with 5 hours of sleep a night. Not sure on that Creatine, never took. Just eat meat.

Good luck with your training.

[DCM36]

Thanks @William_MG
Your log is great inspiration
re the bench, pec tear aside, I thought I had heard at some point that it was only included in the program reluctantly due to popularity of guys wanting to build pecs but that it wasn’t a true original strength lift
I’ll take your advice and ask the author

[William MG]

Thanks @William_MG
I thought I had heard at some point that it was only included in the program reluctantly due to popularity of guys wanting to build pecs

Yep, I do believe I read or heard something similar, only thing is if you have aspirations of competing, I am pretty sure it is a required lift. And without going through the book again, I just take it on faith that he would not have put it in if there was not a reason for it - aside than just appeasing people. He doesn't seem to be that kind of guy to me.

[DCM36]

Haha good point
I have no plans to compete
My goal is to build strength foundation then just maintain and switch focus to building VO2 max
I posted the bench question to Rip - just waiting on moderator approval for it to show

[DCM36]

5/11/2022
Warm-up
Squat x 5 reps 160, 185, 210, 210, 210 lbs
Ring push-ups 10, 10, 10
Chins 5, 5, 5

[DCM36]

5/13/2022
Warm-up
Squat x 5 reps 160, 185, 210, 210, 210 lbs
Press x 5 reps 100, 110, 120, 120, 120 lbs
DL x 5 reps 210 lbs
Chins AMRAP 9

[DCM36]

5/15/2022
Warm-up
Squat 45x5, 135x5, 160x5, 185x5, 215x5x3
Press 45x5, 95x5 110x5, 125x5, 125x3, 125x3
DL 215x5
Chins AMRAP 7

[DCM36]

5/17/2022
Warm-up
Squat 45x5, 135x5, 185x5, 215x5x3
Ring push-ups AMRAP 15, 15, 15
Chins AMRAP 6, 6, 4

[DCM36]

5/21/2022
Warm-up
Squat 45x5, 135x5, 185x5, 215x5x3
Press 45x5, 95x5 110x5, 125x5x3
DL 215x5
Chins AMRAP 8