welcome to the group…in the same spot you are, yet 5yrs older…shoulders are the weakest of links
definitely be careful with that shoulder…from personal experience i can attest to this…i am coming up on a 3yr anniversary where i tore up my left shoulder…that injury derailed my lifting for 2.5 years due to terrible diagnosis and my own rushing things instead of resting
[quote]kpsnap wrote:
Progression is progression! Good job.[/quote]
Thanks! I suspect weeks 3, 4 and 5 will get harder when I reach then push past the 10RM I’ve been working at (10, 11 and 12 reps then back to 8 with heavier weights).
[quote]ErikM wrote:
welcome to the group…in the same spot you are, yet 5yrs older…shoulders are the weakest of links
definitely be careful with that shoulder…from personal experience i can attest to this…i am coming up on a 3yr anniversary where i tore up my left shoulder…that injury derailed my lifting for 2.5 years due to terrible diagnosis and my own rushing things instead of resting
[/quote]
Thanks for the welcome. I’m definitely taking it easy on that shoulder. Don’t want ego to bring the whole thing to a halt. Hope you’re getting back on track now.
Total disaster tonight. Was supposed to be week 3, day 1 of All Pro Simple Beginner Routine but had little energy and a crappy mental attitude. Tried to struggle through a couple of sets of squats before conceding it really wasn’t happening. Still wanted to do something so lightened the weights and did:
Bench 10x10
BOR 10x10
Glad I forced myself to do something, but pretty disappointed by my performance tonight. Huge kick up the arse required for Wednesday!
All good except OHP where I missed the last two reps of the second set. It’s like my left shoulder loses power or something. Not painful, just really weak. Weird.
Welcome. I was 48 when I started and went from zero to now BP 205 Dead 335 Squat 275 and OHP 140 at Age 52. So you can do great things from 40!
I am an OHP fan, moving heavy things overhead is ultimate. But I do have some shoulder soreness. The best thing I have found useful is to do a great stretch warmup at beginning of workout (standing banded YTI’s, also adding in full stretch behind the back in the T form, inside out rotations with DB, some light weight DB front and side raises). All of this really stretches out and strengthens rotator cuff muscles which usually cause the most issues. Before all BP and OHP work. Then use progressive warm-ups to get to working weight (IE 3x85,3x95,3x115,1x135, then working weight). I only use a couple of reps which continue the warm up but doesn’t sap power from my working weight.
[quote]dhoke231 wrote:
Welcome. I was 48 when I started and went from zero to now BP 205 Dead 335 Squat 275 and OHP 140 at Age 52. So you can do great things from 40![/quote]
Thanks for the welcome! It’s great to see I’m not to late to get started on this journey. Keep up the good work.
I do a bit of shoulder warm up before OHP, but not as much as you have detailed here. I’ll try spending a bit more time on it tonight and see if it helps. Thanks.
Ok, so after a good start on Stronglifts 5x5 I decided to give a beginners hypertrophy routine a go (All Pro’s) and really didn’t like it. Took too long, weights were quite light etc. and to be honest I’d rather get stronger than try and look like a bodybuilder. So for the past week or two I’ve been pretty directionless in my training while figuring out what to do now.
I tried a few SL5x5 workouts again, and while it’s something I might return to in the future it’s not right for me right now. Soooooooooo, after a spell of doing long full-body workouts three times a week I’m going to turn things on their head a bit and start Dan John’s One Lift A Day program on Monday. I’m committing to running at least three four-week cycles over the next twelve weeks to give it a fair go. The “One Lift a Day” Program
I spent last night trying out some lifts to see which ones (a) I like and (b) I want to get stronger in and decided to go with:
Mon. Back squat
Tue. Bench press
Wed. Bent over row
Thu. Overhead press
Fri. Romanian deadlift
I’ll spend tonight trying to nail down accurate 5RMs for each and get started on Monday.
I’m thinking of starting a new log in the O35 for the twelve weeks (and more if it goes well), so if anyone’s interested in how this program works out feel free to check in.