BLUEBLAH's Training Log: Keep on keeping on

[BLUEBLAH]

I started stronglifts early October, working out in my garage. After nearly killing myself powercleaning the bar on to my shoulders for a squat, I thought it was time to join a gym to access a proper rack machine. I'm also less likely to meet death by benchpressing this way. So this I joined a gym next to my work.

I am 42 next month, 5ft 10 and was about 11 1/2 stone (160 lbs). I have now put on about a stone and so am up to about 175 lbs, which I am really pleased about. At first, this weight seemed to show as a pot belly but this now seems to be evening out.

I'll post more about my stats and work out later.

[BLUEBLAH]

Yes, so I joined a gym this week and it's going well. Today, my stats were:

Squat 62.5 kg - Starting to feel it and my legs were heavy after the session
Overhead Press 40kg - Struggled with the 2nd set, but then a Eurythmics song came on (I know a bit 80s),and the last 3 sets were easy
Bench Press 62.5kg - This was relatively easy, as I have done this exercise on and off for 20 years
Deadlift 65kg - This was a bit strenuous, in a good way, this exercise is new to me and I'm trying to get the technique right
Reverse Crunch 3x12 - This again felt tough in a good way,I think I'm doing it properly. And then followed it up with a prone bridge, which was burning nicely
Pull Ups 2/2/2 - I'm using a wide grip, otherwise I would do better at this
Dips 5/5/5 - Easy enough

I started out in my garage early October with weights at 10 kg, so I already feel I've come a long way. To be honest, I've been weightlifting for over 20 years on and off. The most serious was when I was at University, but I was too lightweight and my diet was poor. I play football, cricket, golf etc, so tend to do some weights for 1-3 months in the off season each year to build up my base strength.

But following this programme, I am already lifting heavier weights than I have ever done before and think I can already see improvement in my sports due to the increased power and strength.

From now on, I'm going to follow the A and B workouts strictly, rather than combining them as above, as I am starting to feel the heat.

[BLUEBLAH]

My goals:
I want to reach bodyweight (80kg) on the bench, squat and deadlift. These aren't far away and so are easily achievable.
I then want to move on to 100kg, at which point I will feel I have achieved a real level of strength. Also, there's something about 2 big plates on each end of the bar, which will make me feel all warm inside.
I'm going to carry on till the end of April 2009, when I will resume my summer sports. I will decide then whether to continue my strength-training.

[BLUEBLAH]

Squat: 5x5 @ 65kg
Bench Press: 5x5 @ 65kg
Powerclean: 5x5 @ 40kg
Chins: 5/5/5
Reverse crunchies: 3x12

I'm not very good at the squat. After one set, I was thinking, this is too heavy, I can't do this, I must deload next time. Then as I got under the bar, I just smiled at myself in the mirror, everything seemed to relax. I thought "fuck it, bring it on" and alright my legs buckled and I collapsed on the floor, but it was a good attitude. No, no, only joking, it went up easy-ish.

Doing the bench press was a stroll in the park for the 1st 3 sets, but then the last reps for the last 2 sets were suddenly hard.

The powercleans were fine, but I wonder how good my technique is. I might ask the big gym owner if he knows about them.

Dips were easy. I also did some extra pull ups with a wide grip, cos I want to improve on those. I could only do 2 sets of 3 and 2. I tried smiling in the mirror again, it didn't help, but I think one of the other blokes using the gym has taken a bit of a shine to me, as he started smiling back.

[BLUEBLAH]

Diet

I'm a vegetarian. I know it's probably stupid and not over-healthy. But I don't like the idea of killing little fluffy animals.

I have always been light and don't have a great appetite. But over the years I've forced myself over 11 stone (154 lbs), as anything lower for 5'10" is stupid. However, with this programme over the last 2 months, I am pushing 13 stone (182lbs/80kg?). It's great being this weight, I feel strong and athletic. I feel I can train properly for my sports, running or whatever, and not feel I have just wasted away my muscle. When I go in the gym, I feel I am stronger or as big as anyone now.

My diet is pretty much the same every day:

Oats (not instant) with water.
Banana and plain yoghurt.
Jacket potato, baked beans, cottage cheese, olive oil.
2 pints of full fat milk.
Whey protein.
Walnuts, pistachios, cashews, peanuts, almonds.
Quorn burger, quinoa, lentils, avocado, broccoli.
2 boiled eggs, tomatoes, mushrooms, onions.

Let me know if there is anything wrong with it.

[markg]

Hi blueblah,
You're doing some good work there mate. Your sense of humour tickles me!

Diet looks good to me. Might have to eat some of that stuff myself...

Mark

[BLUEBLAH]

Injuries

Am I getting old or am I a wuss? One of the reasons I decided to be more serious about weight-training was to strengthen my back. It used to keep me awake at night and combined with 2 young kids, meant I was always tired.

So I decided to sort it out. I changed the mattress 6 months ago to a memory foam one. And I believe the weight-training is also helping. However, there is still a niggle there and I have ordered a foam roller and have started doing more stretches. I am also trying to be very strict on form and I think my lower back is fine so far. But I am especially wary with the deadlift, although I am really starting to enjoy this exercise, it feels like it's testing everything in my body, just looking for a weakness: forearms/back/legs/abs etc.

Apart from the back, I have an ankle injury from football, a crick in my neck (from my last session, don't know what exercise caused it) and a slight ache/click in my shoulder. This is the one I am most concerned about. I don't want it to stop the momentum I have got going. It doesn't seem to flare too much when I am exercising, so I am just going to keep an eye on it for the moment.

[rere]

But I am especially wary with the deadlift.

I would be too, you don' want to injure your lower back with this, funny because it actually strengthens it too. Its a wonderful exercise and I wish I had discovered it all those years ago, but i had made friends with the pec dec machine

However, I am really starting to enjoy this exercise, it feels like it's testing everything in my body, just looking for a weakness, forearms/back/legs etc.

You got that right.

I think everyman at one time or another in his life should do them. It should be like a "rights of passage"

I still get the "look" from onlookers when I do them.

Good log blueblah.

[BLUEBLAH]

Hi Mark G!

My 1st comment! There will always be a small place in my heart devoted to you... clears throat, feels uncomfortable, I mean, I'll have to check out your training log.

[BLUEBLAH]

Hi Rere!

Yeah, I've checked out your training log. You know what really shines through is your determination. I can tell you are going to achieve your goals, as you've already decided you are going to achieve them.

[clavelle]

BlueBlah, Numbers are looking good and you should have no problems reaching your goals. I hope you continue to lift through next sport season but by then you will be strong enough to just focus on your sports. How many sports leagues are you planning on joining?

How long did it take you to put on a stone?

I am 42 next month, 5ft 10 and was about 11 1/2 stone (160 lbs). I have now put on about a stone and so am up to about 175 lbs, which I am really pleased about. At first, this weight seemed to show as a pot belly but this now seems to be evening out.

[BLUEBLAH]

Hi Clav!
I play sport all the time, but just less in the winter.
I dunno, the weight seemed to go on quite quickly, once I committed to a regular set diet. I went on fitday and checked out all the numbers. Combining the diet with this heavy weight, low repetition, compound programme seems to to have done the trick. But it's just getting my body used to eating so much. Sometimes I'm up late in the evenings, when I want to be in bed, because I'm still munching away.

[BLUEBLAH]

Felt tired this morning as my 4 year old son decided to play with his alarm clock at 3am last night. Despite it being a bit cold, wet and gloomy, despite being tired, being injured, I was ready to work out, yes I was. Because I am a professional, carved out of granite, made of steel, with ice in my veins. Also, I still have 2 weeks of my monthly gym membership left and want to get my money's worth.

Squat 67.5kg Tough, but there is still something left in the tank. It's like my legs are waking up to the fact that these heavy weights are not going to disappear and so are slowly adapting.
Overhead Press 42.5kg 5/5/5/4/5 My 1st failure in the programme, I was just too aware of my shoulder.
Deadlift 67.5kg 5x5 I know I should only do 1 set, but that would feel as if it's over before it has started. Although I do plenty of stretches, I don't do warm up sets. Maybe I should change this and increase the weight and cut down the sets of the maximum weight.
Pull Ups 2/3/2
Reverse crunches/prone bridges

When I was doing the reverse crunches/prone bridges, this guy with a paunch (who was flitting from machine to machine) asked me if I was working my abs and recommended sit ups. I explained I'd read that they were bad for the back and were apparently inefficient. He replied they didn't know what they were talking about and that they would say something different in 10 years time. I would like to say that I put forward a robust rebuttal and impassioned defence for Medhi and didn't just mutter "yeah, maybe", but I just couldn't be bothered.

I mean, I'm in pretty good shape, lifting heavier weights than him, and he's so quick to dismiss what I'm doing. I like to think that if I see someone doing something different to me and he's looking in good shape, I would keep an open mind.

Anyway, being quite polite, I went over to say see you later at the end of the session, and he's standing in front of the mirror with his shirt up staring at his paunch. Obviously, not that happy with his sit ups.

[clavelle]

Felt tired this morning as my 4 year old son decided to play with his alarm clock at 3am last night. Despite it being a bit cold, wet and gloomy, despite being tired, being injured, I was ready to work out, yes I was. Because I am a professional, carved out of granite, made of steel, with ice in my veins. Also, I still have 2 weeks of my monthly gym membership left and want to get my money's worth.

Ah The joys of being a lifting Dad...this post had me rolling when I was reading about your son and his alarm and then you mentioned the part of the GYM Membership and I laughed even more...the "hard and yet sensible warrior"

Deadlift 67.5kg 5x5 I know I should only do 1 set, but that would feel as if it's over before it has started. Although I do plenty of stretches, I don't do warm up sets. Maybe I should change this and increase the weight and cut down the sets of the maximum weight.

ADD MORE WEIGHT!!! I have been doing these wrong as well by keeping the weight the same as my squats. But add more to this as long as you have proper form and such, then you will not feel like you are spinning your wheels like a hot rod.

When I was doing the reverse crunches/prone bridges, this guy with a paunch (who was flitting from machine to machine) asked me if I was working my abs and recommended sit ups. I explained I'd read that they were bad for the back and were apparently inefficient. He replied they didn't know what they were talking about and that they would say something different in 10 years time. I would like to say that I put forward a robust rebuttal and impassioned defence for Medhi and didn't just mutter "yeah, maybe", but I just couldn't be bothered..

And who is this guy? SIT UPs are better!!! I only wish I had started core traing a lot sooner because each time I touch myself, no pun intended, I fall in love with my core because it is rock hard, still no pun intended! Six pack soon to follow. When I do my medicine and swiss ball combo he would really laugh but I bet he couldn't do it. Good show of restraint. Christian

[BLUEBLAH]

Thanks Christian, I will increase the deadlift.
I thought the guy was a bit foolish, but it's his problem.