The Grumpy Old Man's attempt at squatting.

dinorebel

I gave up smoking (after 30 years of dedicated puffing) and started going to the gym. I was doing a totally haphazard mix of weights and cardio and lost 13kg in the last 4/5 months. I have now decided to try a structured weight training regime.
After looking at a few different programmes I picked Starting Strength but have no experience with free weights and so was a bit daunted by the cleans. Instead of doing the original program I am doing the Practical Programming Novice Program in which you do pull ups/chin ups instead of cleans.Weight wise, I am starting off light (all I'm capable of), in the hope of long term gains.

A bit about myself

Age 47
Weight 102kg
Height 5.11
Bodyfat% Think of a barrel of Olive Oil!

A bit about the workout,

Monday
3x5 Squat
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps

G86

If you add in the weights also it'll be easier for posters to see how you progress

dinorebel

G86 wrote: »

If you add in the weights also it'll be easier for posters to see how you progress

Got sidetracked by the kids:o

dinorebel

As I said above I have started light my 1st workout was last week Monday 20th Sept.

Squat
1x5xbar
1x5x30kg
3x5x40kg

Bench
1x5xbar
1x5x30kg
3x5x40kg

Chin Ups 5+3+4

Weds 22nd Sept

Squat
2x5xbar
1x3x30kg
1x2x45kg
3x5x50kg

Shoulder Press
3x5xbar
1x3x30kg
3x5x32.5kg

Deadlift
3x5x40kg
1x3x50kg
1x2x60kg
1x5x70kg

Friday 24th Sept

Squat
3x5xbar
1x3x40kg
1x2x45kg
3x5x52.5kg

Bench
3x5xbar
1x3x30kg
1x2x40kg
3x5x42.5kg

Chin Ups
5+5+3

Monday 27th Sept

Squat
3x5xbar
1x3x35kg
1x2x45kg
3x5x55kg

Shoulder Press
3x5xbar
1x3x30kg
1x2x32.5kg
3x5x35kg

Chin Ups
6+5+4

dinorebel

Weds 29th Sept

Squat
3x5xbar
1x3x45kg
1x2x50kg
3x5x57.5kg

Bench
2x5xbar
1x5x35kg
1x3x42.5kg
3x5x45kg

Deadlift
2x5x40kg
1x3x50kg
1x2x65kg
1x5x75kg

I was able to bring the bar down to my chest a lot easier on the BP today for some reason and the weight felt a fair bit easier than on previous days.
As far as the Squats went I got talking to a guy I was on nodding terms with and he talked me through the lift and gave me some good tips.I had already done my sets so never got the chance to put his advice into practice but did a few with 30kg and felt a big difference.

I have decided to add an extra exercise to each session while I am still lifting light although I will knock it on the head if I feel it is affecting my results.

(Hanging?)Leg Raises 2x15

dinorebel

Friday 01 Oct
Squats
2x5xbar
1x5x40kg
1x3x50kg
1x2x55kg
3x5x60kg

Shoulder Press
2x5xbar
1x5x30kg
1x3x32.5kg
1x2x35kg
3x5x37.5kg

Chin ups
6+5+6=17 PB:D

I also did Dips 2x10 1x7

The sqats went fine I used the advice from weds and could really feel a difference.The last 3 sets were hard but I think that was in my head as I was using 20kg plates for the 1st time and they looked f_cking huge.
The press was good although I really felt the extra weight and can see this being something I struggle with at higher weights.The chin ups were great I really surprised myself doing 6 on the last set as I knew 5 would give me a PB.
So this is my 1st 2 weeks and the weights have increased by
Squat 20kg
Bench 5kg
Shoulder Press 5kg
Deadlift 10kg
Chin ups 5:D
Pretty pleased with myself and will now spoil all the good work by going to watch the boxing in Letterkenny tomorrow and a few(many?)drinks after.

dinorebel

Monday 04th Oct

Squats
2x5xbar
1x5x45kg
1x3x55kg
1x2x60kg
3x5x62.5kg

Bench
2x5xbar
1x5x30kg
1x3x40kg
1x2x45kg
3x5x47.5kg

Chin ups
7+5+4=16

Tricep Pushdown
3x10x27.5kg

The squats and bench went really well and after doing 7(pb) on the 1st set of chin ups I was delighted with myself.This obviously meant I struggled big time on the next 2 sets I tried a few sets of tricep pulldowns after which went fine although 6 to 10 of the last set hurt like f.ck.Am really enjoying it though and feel I will stick with it this time.

Sangre

dinorebel wrote: »

Squats
3x5x6205kg


The squats and bench went really well

Slight understatement!

dinorebel

.

dinorebel

Sangre wrote: »

Slight understatement!

Should be called getting stronger.

dinorebel

Weds Oct 6th

Squats
2x5xbar
1x5x30kg
1x3x40kg
1x2x55kg
3x5x65kg

Shoulder Press
3x5xbar
1x3x30kg
1x2x35kg
3x5x40kg

Deadlift
1x5x40kg
1x3x50kg
1x2x70kg
1x5x80kg

Bicep Curls Barbel
3x10x30kg

Felt tired today so was not looking forward to this but was surprised how well it went.The squats felt great and I could probably add 20kg to the deadlift now but will maybe just increase as per the program.The press was tough enough but I expected that and will plug away at it.As for the curls what can I say even old guns have some pop in them:D

dinorebel

Friday 8th Oct

Squat
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x67.5

Bench
2x5xbar
1x5x30
1x3x45
1x2x47.5
4x5x50

Chin ups
6+6+6=18:D

Machine Fly
1x10x50
2x10x60

Really pleased with the chin ups I could of done more in the 1st set but held back which paid off in the 2nd and 3rd sets.Squats felt a bit harder today not so much I was struggling but I was aware of the extra weight.The bench went better than ever I felt capable of lifting way more.I even did an extra set as I was watching a couple of guys doing heavy deadlifts and forgot how many sets I had done.

dinorebel

Monday 11th

Squats
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x70

Shoulder Press
3x5xbar
1x3x35
1x2x40
3x5x42.5

chin ups
6=5=5=16:mad:

Tricep Pushdowns
1x10x27.5
2x10x30

Again the squats were good(am feeling them now though) Shoulder press was a struggle again I think I should of started at a lighter weight but will carry on for a few weeks to see does it get better.The chin ups were hard but that was due to beinf fcuked from the shoulder press.The pushdowns were tough enough but it was a good pain.This weights crack really gets addictive.

dinorebel

Thurs 14th

Bit of a mess really never got to gym weds 13th so put it back a day then forgot my notebook and could not remember what I should be lifting.

Squat
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x75

Bench
2x5xbar
1x5x30
1x3x40
1x2x50
3x5x55

Deadlift
2x5x40
1x5x60
1x2x70
1x5x90

Barbell Curls
3x10x30

Jumped by 2.5kg more than I was supposed to on the squats and bench and by 5kg more on the deadlift.I found it easy enough although the squats were pretty tough although that was probably because I did them last rather than 1st.

itsallaboutheL

fair play

Dotcomdolly

Nice work, great to read someone else SS log

dinorebel

Sunday 17th Oct

Squats
1x5xbar
1x5x40
1x5x50
1x3x60
1x2x70
3x5x77.5

Shoulder Press
2x5xbar
1x5x30
1x3x35
1x2x40
3x5x45

Chin-ups
6+5+5=16:mad:

Tricep Pulldowns Machine
3x10x30

Dumbell Shrugs
2x10x28

Well that was challenging had a late night with my mate Jim Beam and struggled to get going.The squat rack was busy so I did the triceps 1st which was a mistake.The shoulder press was as usual hard work and the chin-ups were torture.
In one of my other posts I mentioned watching a couple of guys doing heavy squats well one of them was in today and came over and asked what program was I doing.It turned out that he is just coming to the end of a year doing SS and started pretty much at the level I did & his figures now are Squat 150 bench 110 deads 170 and s press 80 which is pretty encouraging.

dinorebel

Mon 18th October

Note to self Squatting on consecutive days is stupid stupid stupid..

Squat
1x5xbar
1x5x40
1x5x50
1x3x60
1x2x70
4x5x80

Bench
2x5xbar
1x5x30
1x3x40
1x2x50
3x5x60

Chin-ups
6+6+7=19:D

Decided to do 2 days in a row to get me back to mon/weds/fri and felt the affects on the squat(made worse by me asking someone to check my form & them getting me to do an extra set:eek:)The bench went really well I managed to get my figures wrong & added 5kg instead of 2.5kg.The 1st set was a nightmare and I nearly failed the last rep after that though I was fine and sailed through the next 2.The chin-ups were totally bizzare I thought if I got 3x3 I would be doing well and ended up with a pb.

lastlaugh

Good man yerself! I see you're making good progress.

As your strenght has obviously increased, have you noticed if you've become leaner or if you've bulked up or lost weight?

Cheers

dinorebel

lastlaugh wrote: »

Good man yerself! I see you're making good progress.

As your strenght has obviously increased, have you noticed if you've become leaner or if you've bulked up or lost weight?

Cheers

I have put on about 4kg and have been eating like a horse I am eating pretty clean though.I will carry on as I am for now and go on a cardio blitz in the spring.

These logs are great seeing what others are doing and seeing your own progress and peoples comments make motivation easier.

lastlaugh

dinorebel wrote: »

I have put on about 4kg and have been eating like a horse I am eating pretty clean though.I will carry on as I am for now and go on a cardio blitz in the spring.

Is it 4kg of muscle you've put on and are you visibly leaner?
(I'm not usually this nosey!)

dinorebel

lastlaugh wrote: »

Is it 4kg of muscle you've put on and are you visibly leaner?
(I'm not usually this nosey!)

A bit of a mix there is a little bit extra round the middle but I was overweight anyway.My shoulders and arms(triceps mainly) are definitely getting bigger and my legs are starting to look muscular.

dinorebel

Thurs 20th oct

The lifting is going well but my maths could be better I wrote out todays workout in a hurry and jumped 5kg on the squat & 10kg on the deadlift.

Squat
1x5xbar
1x5x40
1x5x50
1x3x60
1x2x80
3x5x85

Shoulder Press
2x5xbar
1x5x30
1x3x40
1x2x45
3x5x47.5

Deadlift
1x5x60
1x3x70
1x2x90
1x5x100(bodyweight next week:D)

Barbell Curls
3x10x30

Hanging Leg Raises
2x10

Squat and Deadlift were fine the Press was difficult again I think maybe its a mental thing about lifting above my head as I really struggle and am not sure why.

dinorebel

Friday 22nd Oct

Squats
2x5xbar
1x5x40
1x3x55
1x2x70
3x5x87.5

Bench Press
2x5xbar
1x5x30
1x3x45
1x2x60
3x5x62.5

Chin-ups
7+6+7=20:)

Tricep Pulldown Machine
2x10x30

Fly Machine
2x10x60

The squats felt pretty heavy today and the last set was a real struggle.BP was a bit of a saga I really felt the last set.Considering that I was amazed at how well the chin-ups went.
I am really seeing a difference now my arms are noticeably bigger(you dont have to be a teenager to be vain:D)and just feel bigger and stonger.
Pretty chuffed with myself today though I am sure Mondays workout will bite back.

dinorebel

Monday 25th

Squats
2x5xbar
1x5x40
1x3x55
1x2x60
3x5x90

OH Press
2x5xbar
1x5x30
1x3x40
1x2x45
3x5x50

Chin-Ups
8+7+7=22

EZ bar Curls
3x10x32.5

Shrugs
3x10x28

Press was difficult again but the Chin-ups were a big surprise I really thought I would struggle but could of squeezed a couple more maybe.

I may try and video the squat next workout and see what folks opinion of it is.

1st bodyweight lift on weds.

dinorebel

Weds 27th

Squat
2x5xbar
1x5x40
1x3x55
1x2x70
3x5x92.5

B Press
2x5xbar
1x5x30
1x3x50
1x2x60
3x5x65

D/Lift
1x5x60
1x3x80
1x2x100
1x5x105 BW:D (F.ck me I'm heavy)

Tricep Pushdown machine
2x10x30
1x10x32.5

Fly Machine
3x10x65

Felt really good today the squats felt a bit heavy but still went ok the D/lift was pretty good I felt I had a fair bit in reserve and am pretty pleased to get my 1st bw lift(hopefully squat will follow soon) I am wondering if I should knock the supplementary lifts on the head and concentrate on pure Starting Strength as although on the day of lifting I feel well able for them I am knackered afterwards?

lastlaugh

Hey dinorebel,

Are you still sticking with the programme or are you takin a break?

You're only a few kilos of your BW squat and all!

dinorebel

So it's been awhile:D

Had a lot of health problems since my last post(Oct 10).Am not going to go into to much detail but have had severe issues with mobility and ended up gaining approx 4 stone which seeing as I was a couple of stone heavy anyway left me at just over 20 stone.Touch wood everything is sorted and I am getting back to some kind of normality I have been dieting for about 9 weeks and back at the Gym (light cardio and some machine weights) for the last 4 weeks.I am down to 18 stone 2lbs and am aiming at a steady 3lbs per week average loss.
Starting strength was amazing and I really saw some great increases in the time I was doing it but have decided to do a slightly modified version from now on I am 49 in a couple of months and think that squatting 3 time a week is too much have also stepped the weight back a bit.So I am looking to the program as it was except I will only squat two days a week using seated row machine as a substitute on the middle workout leaving my week looking something like this......

Mon-Squat Bench/Shoulder Press Chin Ups
Tues-Cardio
Wed-Deadlift Bench/Shoulder Press Seated Row
Thurs-Cardio
Fri-Squat Bench/Shoulder Press Chin Ups

Sat/Sun light Cardio/Swimming

At the moment the Cardio consists of walking and Swimming for an hour I will add rowing machine and running as I feel able.

So 1st day back looked like this

Squats
1x5xbar
1x5x50kg
1x3x60kg
1x2x70kg
2x5x80kg
1x5x82.5kg

Bench Press
2x5xbar
1x5x40kg
1x3x50kg
3x5x60kg

Chin Ups

3+3+2 Being a fat f..ker makes these harder.

Overall I was delighted today apart from the chin ups I felt good.


Sorry for the above Novel I will keep it short and sweet in future.

nagolina

Great to see you back in the game Sounds like you are doing well with the weight loss

Dotcomdolly

Sorry to hear you've had troubles, good for you getting back in the game, hope it all goes great for you.

dinorebel

Friday 23/09/11

Squats
2x5xbar
1x5x40
1x3x50
1x2x70
3x5x85

OH Press
3x5xbar
1x3x30
1x2x35
3x5x40

Chin-Ups
4+3+2=9:mad:

Also 15min Walk 20min Swim and 10min Stretching

Went well enough the Squat felt heavy but never a problem.The OH Press I hated before I was ill and I hate it now stepped back a bit more on this than the others.Pull ups meh it's not easy lifting me but it should get easier as I get lighter.

Really glad to be back at it.

dinorebel

Tuesday 27th Sept

Squat
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x87.5

Bench Press
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x62.5

Will try and change technique next time as I think my hands have been to close together.Any ideas on good videos on Youtube gladly recieved.

Pull Ups
4+4+3=11

Shrugs
3x10x18

Tricep Pulldowns
3x10x25

Felt pretty good am really starting to look forward to training.


Weds 28th

90 mins walking/swimming/stretching.

dinorebel

Thursday 29th Sept

Deadlift
1x5x60
1x3x70
1x2x80
1x5x95

OH Press
3x5xBar
1x3x30
1x2x40
3x5x42.5

Pull Ups
5+4+3=12

Leg Curl
3x8x45

Leg Extension
3x8x40

OH Press went a lot better today could/should of gone heavier on the DL.
Managed a couple of minutes jogging today for the 1st time in a year.

A bit unsure of what type of program to do as my main focus is on losing weight(approx 25kg).I really enjoy the lifting though so was thinking of carrying on as I am until I can lift.

Assuming my weight in 3/4 weeks is around 107/110kg(currently 115kg)

Bench Press 75kg approx 70% Bodyweight
Overhead Press 52.5kg 50% BW
Squat 105kg = BW
Deadlift 120kg = BW+10%

If I can reach these weights I am thinking of concentrating more on cardio for a couple of months till I get down to my target weight.I will still do all lifts once a week at maybe 90% weight to try and maintain strength with the hope of kicking on with a serious program after Christmas.

dinorebel

Saturday 1st Oct

Hangover Hell:(

Squat
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x90

Bench
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x65

Pull Ups
5+5+3=13

Shrugs
3x10x18

Felt and looked like sh.t got what I deserved really.

dinorebel

Monday 3rd Oct

Forgot my notebook so had to guess weights.

Squats
2x5xbar
1x5x40
1x3x50
1x2x60
3x5x92.5

OH Press
3x5xbar
1x3x30
1x2x40
1x5x47.5 went to heavy should of been 45 hence
1x4x47.5 1st ever failure:mad:
1x5x45 struggled badly with the last 2 reps.

Shrugs
5+4+4=13

Tricep Pull Downs
3x10x27.5


Chin-Ups
4+3+2=9

45min walking/swimming/stretching.

May try the OH Press sitting down or on the machine or even step right back in weight and concentrate on technique need to change something as I am really struggling.

dinorebel

Weds 05Oct

DL
1x5x60
1x3x70
1x2x90
1x5x110 jumped a weight as last time felt pretty light.

BP
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x67.5

Seated Lever Row
1x5x53
3x5x63

Hanging Leg Raise
3x8

Last rep of the BP was a bit ropey but otherwise felt good.Will have a look at maybe trying Barbell Rows next time.

dinorebel

Fri 07th Oct

Squat
2x5xBar
1x5x40
1x3x60
1x2x70
3x5x95

OHP
3x5xBar
1x3x30
1x2x40
3x5x45 Stepped back a bit and will stick at this weight for a week or two and concentrate on technique.

Chin Ups
7+4+3=14 Not sure where the 7 came from then struggled with the next 2 sets.

Leg Curl
3x10x45

Leg Ext
3x10x40

Shrugs
3x10x20

40 mins swimming/stretching

Have just copped on that I am now lifting heavier on the Squat D/L and BP than I was before I was ill(go me:D).The Chins will get better as I get lighter and the OHP is what it is & I will take it slower than the others.I am still losing weight(down to 17st 10lbs today) and am not taking in any extra protein so am not expecting any size gains.These logs really help as seeing results in black and white makes the gains seem more real somehow.

dinorebel

Mon 10th

Squat
2x5xBar
1x5x40
1x3x60
1x2x90
3x5x97.5

Bench
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x70 last set was pretty ragged may stay at 70 and get form right.

Chin Ups
6+4+5=15

Hanging Leg Raise
3x12

Tricep Pulldown
3x10x30

dinorebel

Weds 12th

DL
1x5x60
1x3x80
1x2x100
1x5x120 stepped up a level again may stay at this next week to correct form.

OHP
3x5xbar
1x3x30
1x2x40
3x5x45 no drama this week will stay at this weight for a couple of sessions.

Chins
6+5+4=15

Bent Over Barbell Row
3x8x60

Lat Pull Down
3x8x50

Hanging Leg Raise
3x12

dinorebel

Friday 14th

Squat
2x5xBar
1x5x40
1x3x60
1x2x80
3x5x100:)

Bench
2x5xBar
1x5x40
1x3x50
1x2x60
3x5x70 still a bit ragged

Chin Ups
6+5+5=16

Leg Ext
3x10x40

Leg Press
3x8x150

Legs feel like they took a bit of a hammering today.

Pretty pleased with myself today I didn't really expect things to go as well as they have since I started back.Weight is down to 17st 9lbs which is heavier than I was hoping for but to be expected I guess when the lifting has been given priority over cardio .With that in mind I am going to do one more week then concentrate on cardio and bodyweight(dips chins ect) for a couple of months in the hope of getting the weight down to 15.5-16st.I will then be looking to start a new lifting program in the New Year with the aim of adding muscle and weight in a controlled fashion.

dinorebel

Tues 18th

Squat
2x5xBar
1x5x40
1x3x60
1x2x80
3x5x102.5

Dumbell OHP
3x5x10
1x3x16
1x2x20
3x5x22

Chins
6+6+5=17

Hanging Leg Raise
3x12

Tricep Pulldowns
3x10x30

Did the OHP seated using Dumbells rather than standing with a Barbell and found it a fair bit easier.

dinorebel

Fri 21st

DL
1x5x60
1x3x90
1x2x110
1x5x130 pb

BP
2x5xBar
1x5x40
1x3x50
1x2x60
2x5x70
1x5x72.5 pb

Chins
6+4+4=14 Really struggled for some reason.

Leg Curl
3x10x45
Leg Ext
3x10x40

Last DL & BP till after Christmas and a PB in each was a good way to leave them.