Starting up training after a 2 year break from lifting. Rippetoe’s starting strength program. Stopped training 2 years ago after a shoulder injury acquired whilst doing power cleans, took some time off and never got back into it. 35 y.o male, 5’9", 80kg.
13/12/2012
5 mins rowing machine warm-up (this was hell, my fitness level sucks)
Squats:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 40kg
Press:
1x5 @ 20kg
1x5 @ 20kg
3x5 @ 30kg
Deadlift:
2x5 @ 40kg
1x5 @ 60kg
Pull-ups:
1x4 @ 80kg (BW)
1x2 @ 80kg
Comments: Embarrassingly weak, although i made sure not to overdo it first time back after 2 years as i always seem to overdo it after coming back from a break. Chin-ups were real tough, but i have always hated the wide grip pronated pull-ups, they seem the hardest. Will try find somewhere else that i can do them with a narrower grip just to make it a little easier to begin with. Shoulder issue i have had over the last 3 months or so seems to be a little sore (4 hours post WO), need to see a physio to follow up on what the chiro told me about the way my scapular flairs out, could become an issue if not corrected. Good to be back lifting again!
Comments: Squats felt light still, concentrating on sitting back properly and using the hamstrings/glutes, since i felt it all in the quads last time meant i wasn’t doing them correctly. Bench was easy, dips hurt the shoulders a little. Doing some Thera-band work on the left shoulder to fix the minor scap issue.
Comments: Re-aggravated left trap/neck issue on Monday, and the Press just made it a whole lot worse. Will have to lay off these till it heals properly (if ever). Squats and deads getting harder now, will increment the weight less from now. Chins suck, hate them.
Comments: No overhead pressing today, so i threw some good-morning’s in there for extra hammy/lower back work.Pull-ups better than last time, but still pretty pathetic. Deadlift reasonably heavy, 2.5kg increments from now on. Need to remember to wear pants on deadlift day, the bar is ripping up the shins a bit.
Comments: Splits my shorts on the second set of squats, not for the first time either, i really need some proper lifting apparel. 3rd set was sloppy wasn’t focusing on form properly. Starting to feel the bench a bit, maybe a 5kg jump next workout then 2.5kg from there. Rows getting harder too, dips felt solid.
Comments: Felt good going into the gym, squats were heavy, hope the form was a little better, will video it soon to make sure. Still hate chin-ups, deads very heavy, 2.5kg jumps from now on on both them and the squats.
[quote]StevieD wrote:
Comments: Splits my shorts on the second set of squats, not for the first time either, i really need some proper lifting apparel.[/quote]
Just your typical knee length board shorts, only problem is they aren’t made of a stretch type material and have no give in them what so ever. I’m in Australia and its summer over here, so its nice and sweaty, put those two together and … yeah a 12 inch rip right up the arse of my shorts. I’m just glad i didn’t go commando that day Thanks for dropping by.
Comments: Squat form is definitely off, feeling some pain in the quads, need to focus on keeping the back tight and using the hammies, at the moment it seems i am rounding the back in the hole, will drop 20kg and work on form. Put the press back in to see how the neck would handle it, got a little sore the next day, but disappeared the day after, 40kg was pretty hard, should drop the weight back to 30 and work my way up slowly. Deads felt solid and chins were hard as hell, maybe because i have put on 4kg in 3 weeks
Comments: Squats still hurting the quads (the right one more than the left) see how it pulls up next couple of days. Rows getting harder, may have to start weighted dips soon.
Comments: Dropped back to the empty bar on squats and just trying to rehab the quad injury, today’s 3x10 @ 40kg felt good so cautiously add small amounts of weights from here and drop back to 3x5. Deadlift coming along nicely 100kg next WO. Failed on the last rep of rows, keep trying at that weight. Chin/pull ups going nowhere, but BW has gone up 4-5 kg since i started may explain it. BW fluctuating between 84/85kg, heaviest i have ever weighed. See if i cant push 90 over the next month. Still feel like im having trouble putting in enough calories except when i eat junk food, which is too often.
Comments: Couldn’t find the 1.25kg plates for the squat, so did 70 instead of 67.5. Found them for the press, jumped 5kg for the deads, last rep was a bit of a grind. Grip starting to fail, chins are shit as always. BW seems to have settled at 85kg, need to start eating more to keep it moving up.
Thanks for dropping by.