Finally going to get with a program!

I'm 40, 6' 4", 230 lbs. estimate 20-24% bodyfat (ok, actually the 24% is a scale reading but seems high to me)

In pretty good overall shape right now. For about the last 6 months I've been exercising almost daily. Combination of swimming, yoga, running, and rowing along with squats and deadlifts 1-2 x per week. The swimming, rowing, and running are for stress relief. Started the yoga mainly to deepen my squats and wound up enjoying it a lot. I'm going to try shift the focus onto weights to add some strength particularly lower body. In a former life I was a rock climber at about 180 (and was able to do 1-arm pullups left-handed). For several years in high school I lifted 6 hours per day 6 days per week and looked like a bodybuilder at about 250. I doubt either of those bodies are coming back and I'm comfortable with how I look right now.

I'm a full time caretaker as my wife recovers from brain injuries as described here: http://forumserver.twoplustwo.com/85...y-log-1316428/.
There's a lot of frustration and stress in my life, and a lot to do. Getting a good workout really helps, often especially when transitioning to work. Truthfully, an hour of swimming or yoga has a much bigger effect on my mood and ability to get through the rest of a tough day gangbusters than a lifting session, which has been a big cause of the inconsistency.

Why lower body strength? As she has gotten better, my workload has gotten lighter (so without extra work I'm getting weaker). However, if there is a setback like even a blister where her ankle brace goes then it's right back to having to pick her up and carry her 40 times per day for a while. If it's taxing, I only find out when I need to keep going with it for a week or so. I also need to be ready to full-on pick her up off the floor and carry her up or down a flight of stairs if necessary. I've done this as is, but it was harder than I'd like.

Diet is shared with the wife's so lots of fish, veggies, eggs, and heavy on fats. All wholefat dairy, coconut by the tub, nuts, and high-DHA supplements. No fried food, no sugary drinks. We log all of her calories but haven't been doing mine. I...sometimes indulge my piehole.

Recent maxes (haven't actually done 1rm):
Deadlift 405 lbs
Squat 315 lbs
10 Pullups
??? benchpress
??? press
??? power clean

It has been 20 years since I've done a benchpress, 25 since OHP in high school football, and I have never tried a power clean before. Already I've discovered that I never used a belt properly, had never been taught a correct deadlift (we did it as a squat, basically), and all those upright rows may have contributed to my ****ed up right shoulder. So I've got stuff to look forward to plus I hear "planking" is a thing now! Just going to assume the old staples the curling bench and lat pulldown machine are superfluous or worse.

Well, it *was* that long until my first SS workout Sunday:

6-5

Squats 3x5x225
Benchpress 3x5x135
Power Clean 3x5x95
Pullups 3x10

C2 Row: 8:20 mins (2000 M)


Not gonna' lie; disappointed with those squat numbers. Tempted to chalk it up to wanting to take it easy before first power clean or unfamiliarity with 3x5, but that would be innaccurate--this was my number for the day. It felt heavyish on the first set, and the last rep of the last set was a real effort. If anything, I did a couple of the warmups as Zercher squats and I have sort of always felt like those are more challenging than I realize at the time. On the bright side, I did get them all up!

The bench, on the other hand, was too light but I wanted to see how my shoulder held up across multiple sets. It was not perfect but not actually painful either.

Power clean was fun. I guess my forearms are long and wrists not so flexible. I am going to attribute the DOMs in my quads to this, although I guess it could be the squats.

Speaking of DOMs, not entirely certain if I'll bring myself to do squats/deadlift today but I am looking forward to trying the overhead press. Maybe I can get warmed up enough to feel comfortable. Idk, am I supposed to push through pain like this? Tomorrow planning on hot yoga.

6-6
Hot Yoga
Good lord do I sweat!

Muscle pain/soreness yes. More than that no. Especially as an older lifter.

Those are decent numbers. You could reduce squat and still be good to go.

Good luck!

6-7

Squats 3x5x235
OH Press 3x5x95 1x5x105
Deadlift 1x5x275
Chinups 3x6
Back Extensions 2x8

C2 Row 10:10 mins (2500 M)


Whelp, did a quick foam roll and 4 bodyweight squat sets plus 2 sets of overhead squats with just the bar then 3 more gradual warmups (but no Zerchers) before finally feeling up for the work sets. I did lose count in each set, so those were "at least" 5 reps.

Overhead press was fun; I just tried another set at 105 to see how different it felt. I got a little out of sync with the movement here and there.

Deadlift probably could have been higher but I didn't want to overdo it after a full set of 5.

Haven't done a chinup since high school. They are eschewed in rock climbing as useless since your hand is turned the wrong way. Even pullups are treated as "What is that going to help you do...play peek-a-boo with a baby bird?".

I look forward to feeling the back extensions tomorrow. The gym's station for it was a little awkward.

6-8
Hot yoga

6-9
Squats 3x5x250
Pullups+35 3x5
Bench press 3x5x155
Clean 3x5x115
Curls 2x5x95

C2 Row 9:00 mins (2000 M)

Much less leg soreness today, although I did get a cramp in my hamstring during yoga yesterday doing the reverse-wheel locust or lotus thing.

My bench and clean still feel a bit light, but I'm trying to be patient and move up gradually.

Not sleeping enough right now as the wife has been waking up 2-3 times overnight and sometimes I just can't get back to sleep after helping her with whatever's up. Haven't had a chance to nap this week either. Will try today.

What the squat frequency (3x in 4 days) and how much weight you're adding (225-235-250). While it might feel easy at first that's because...it should. Agree with BPA that based on 315 max you could've started a lot lower, like 165-175 range. This will allow you to add 5# two times/week over 3 months. It will be easy...until it's not. Frequent squatting will also work your Central Nervous System (CNS), basically your body's way of working together to perform a squat (proper muscles firing at the same time).

Also watch the C2 work - might not be feeling it now but as you progress rowing 10+ minutes right after squatting will likely impact your recovery & growth. I know you said you like the cardio for psychological reasons (don't have a problem with that) but if you'd like to give SS a sustainable chance then just watch the overall volume.

Best to you.

Thanks, I had been thinking of the rowing just as a cool-down. Is it just a matter of rotating out some running or bike or is there a better option, like skipping it? For warm-ups, I prefer bodyweight squats and up by ~50lbs at a time.

Actual squat schedule was Sun/Tue/Thur, so 5 days.

Wow...that is a lot lower than I ever considered. Thought the idea was to move up quickly at first. I did start with 245 today and it felt so much easier than 235 that I was thinking I was being pretty conservative to only add 5. Do you think I should drop down? Are you also going to tell me to stop thinking dirty thoughts about the 2 hot yogis who keep setting up next to me, like a sandwich?

6-10

Run: 50:35 (4.25 miles crosscountry)

Damn pool closed due to "lightening". When was the last time an indoor pool was even struck?

6-11

Swim:
400y free
2x200y medley
xxx---pool closed for lightning---xxx

yoga

Darned. This time of year we have thunderstorms that just spontaneously appear out of nowhere. 20 minutes later and I wouldn't have made it to the yoga class, but would have gotten in enough workout anyway.

Sleep deprivation adding up but I did manage an hour nap today at least. Wife's doing well right now except waking up every 2 hours.

6-12

Squats 3x5x255
OH Press 3x5x105
Chinups 4x8
Deadlift 1x5x295
Back Extensions 2x10


Huff, puff. Exhausting day all around as I slept only a couple of interrupted hours, carried the wife up some stairs, and schlepped the wheelchair up a couple big hills on top of the usual Sunday yardwork. Truth be told, I probably woulda' preferred a swim but, alas, closed for lightning...

6-13
Hot yoga

6-14
Pullups+45 3x5
Squats 3x5x265
Clean 5x3x125
Bench press 3x5x165
Curls 1x5x115

Yesterday the hot yoga instructor challenged us to go the entire class without toweling off. It's even more insane than I thought how much I sweat. In downward dog, I start getting sweat running down(up?) my nostrils and could drown or something! There was a lot of shoulder stretching and reaching yesterday--today my shoulder felt pretty sensitive and that's gonna' be my excuse.

Today wife texted me near the end of workout that she was having spasms in her arm so that's why only 1 set of curls. She's fine and my cool-down was running to the car, lol. Yet I still managed to rack the weights.

Order is a little weird because it took me quite a long time to warm up for the bench press today--specifically my right shoulder felt tight and painful until it did not. 165 still feels pretty light so I might add 10 pounds a few more times, shoulder allowing. Realized I had previously misread the Power Clean as another 3x5 instead of the 5x3, heh, heh. That felt comparatively...great!

Definitely won't say that (gotta keep that Testosterone boosted). In reading your last few logs and knowing a bit what life is bringing you (stress, limited sleep) your recovery with escalating SS weights beyond 5#/workout will catch up with you. I understand your goals aren't necessarily follow SS to the t to demolish a powerlifting comp.....limited rest + stress, escalating the weights quickly and doing some other cardio stuff will eventually cause you to hit a wall. Biggest things being stress & lack of sleep IMO. Just know if it gets ugly don't be afraid to take extra time off &/or drop the weights.

Yeah, you're definitely a candidate for listening to RPE a little more and not fear "not doing the ****ing program" - progression is great but there's a balance to be had.

Anyway, mostly popped by to give some 's, and maybe encourage some form check vids. Would be silly to get a preventable injury given the other circumstances.

Thanks guys. You know what? I'm going to take your advice and stick to 5 pound increases but be ready to freeze or drop if body barks at me. This has nothing to do with my suddenly throbbing wrists or shoulder. Will try for form video tomorrow--but not much sleep last night (maybe 2 hrs?) so we'll see if I can feel rested by tomorrow.

Rough night for the wife and today's rehab was the more torture/struggle kind so I def want to make it to yoga. Nothing to do with the sandwich girls.

6-15
Hot Yoga

6-18
C2 Row 5:00 (1200 M)

Squats 3x5x270
OH Press 2x5x130 ... 1x6x125
Chinups 3x10
Deadlift 1x6x315

Uh...those weight numbers were all accidents, except the squat. Guess I got my previous press number mixed up with my power clean number, then neglected to load the bar properly for the 3rd set (supersetting with squat warmups), then lost count of reps. I meant to be going for 3x5x110. Also today I forgot my belt so used the gym's, didn't drink creatine beforehand, wore a tanktop which did make squats a wee bit slippery, and had a "crick" in my neck. I feel so old. Thank goodness I managed to get the whole thing on tape!

Yes I also lost track of the deadlift reps.

Wife's had a rough couple of days including needing to take her leg brace off a lot more than usual, so I've had a lot more pickup & carry duty. I've felt sturdy and unaffected by the workload, which is the whole point of the weightlifting so I feel good about that. She doesn't always need constant attention, but these past few days she has so been unable to leave the house. Caretaker who usually comes a few afternoons during the week happily was able to come by today so I could run to the gym--just good to get out and stress relief is nice to implement *before* things get overloaded. I guess I was more distracted/frazzled than I realized.

The neck stiffness is on the other side from the chronically sore/bad shoulder (that shoulder felt fine today). My wrists also feel better.

My insane scale says I am at 240 with 26.6% bodyfat. OK, crazy scale.

6-20
Hot yoga

6-21
Squats 3x5x275
Bench press 2x5x170 ... 1x13x170
Pullups+50 3x5
Lockout Pullups 3x12
Clean 5x3x130

In a hurry and it was crowded today so no videoing and did lockout pullups instead of curls; do a pullup and lock at 30 degrees for 3 seconds, pullup & lock at 90, pullup & lock at 135, pullup. 12 is the number of pullups, not complete cycles.

On the bench press I decided to see how many I could do on the third set. No idea if that's anti-program in general, but I did like the feel of being near failure at the end.

Did warmup squats with bodyweight, overhead squats with the bar and 95, Zercher squats of 145 and 205, then 245 and 275x1 regular squats. The Zercher squats at 205 felt almost like a work set but I do really like that movement.

6-22
Hot Yoga

6-23
Squats 3x5x280
OH Press 3x5x120
Chinups+25 3x6
Deadlift 1x5x325
Back Extensions 3x10


Wednesday's hot yoga is pretty leg-intensive...but not compared to squats! Definitely easier to hit the work set numbers without the Zercher warmups. I was...sorta hoping the OH press would feel much easier after the last oopsie too much weight episode. Too busy to video today.

6-24

Swim:
400y free
2x200y medley
2X200y free
4x100 medley
4x50 windsprints/coast

6-25
Yoga


The swimming felt terrible, but great. Couldn't make it to the gym today but was able to do some yoga on my own in the "feels like" 104 outside. The last 24 hours has been pretty crappy as wife has been sick and moody. Sometimes keeping my cool is more of an accomplishment than I'd like, but so far so good.

6-27
Hot Yoga
6-29
Hot Yoga

6-30
Squats 3x5x275
OH Press 3x5x120
Bench Press 3x5x175
Back Extensions 3x10


Been having a little exhaustion problem since Saturday--wife's had a stomach bug and has been needing to get up a lot overnight. Her body gets progressively less responsive the more it happens and eventually I'm just carrying and puppeteering her, unfortunately every half hour or so Saturday night. Last couple of nights only 3 or 4 times, and otherwise she's doing much better. I vaguely remember full nights of sleep being a thing.

All the tiredness plus extra lifting kept me away from the gym for a week (plus not wanting to let wife out of sight and our caretaker having the flu). Also at some point I tweaked my elbow so didn't mind giving it a bit of a break. Today I figured I'd stay away from any pulling as that seemed like the source of discomfort--butnah, it hurt again but only basically after the workout. Like a throbbing on the inside part of the joint, on the thumb side.

Forgot my belt. Felt like ****. The yoga helps with the stress, a lot.

Various
Hot Yoga

7-22
Squats 3x5x265
Bench Press 3x5x180
Pullups+25 3x5
Back Extensions 3x10

Decided to lay off for a while--sleep deprivation and stress had gotten so bad I just didn't feel like I was recovering at all and aches and pains were piling up. Been getting in yoga and wife's been needing a lot of lifting until recently. On the bright side, wife appears to be emerging from the ****storm in significantly better shape than when she entered it~2 months ago. That is not the way it gets drawn up, but there it is.

Got a pair of powerlifting shoes--felt nice. Gonna tape myself soon, I swear!

7-25
Hot Yoga

7-26
Squats 3x5x270
OH Press 3x5x120
Bench Press 3x5x185
Chinups+25 3x5
Lateral dumbell raises? (thing where you flap your arms like a duck) 3x5x20
Back Extensions 1x10

In yoga lately a big focus is on raising and rotating the shoulder blades, in a lot of positions similar to the finish of the OH press. Standard beginner advice is to drop your shoulders away from your ears in positions like downward dog, but this winds up being something Rip warns about due to impingement risk. Turns out the real technique involves outward rotation of the arms and working an awkward range of motion in the blades then lifting upward--seems the difficulty of the explanation is the reason it gets skipped a lot. I have no idea if this is helping one or the other but it's nice to be past the conflicting directions when it comes to things like handstands.

Technically, I was told to do it this way nearly at first by my ex who was a yoga instructor. I...assumed, as in all things, she was just trying to be a sadistic bitch to me. Well now I feel bad.

Tomorrow's Hot Yoga (if I can make it) is focused on lower body--hence only squats today. Otherwise kind of an eclectic mix but everything feels pretty good and I managed to superset my way through in 45 minutes.

7-27
Hot Yoga

7-28
Squats 3x5x275
OH Press 3x5x125
Pullups+35 3x5
Deadlifts 1x5x335
1-arm kettlebell swings 2x10x35

Sprints 5x100


Apparently the 1-arm swing makes it ab work? Well, anything's better than situps! First time doing deadlifts for a while. Did my warmups for OH press with dumbells today, and may try to work that in a little more. Everything feels great!

Did I mention I slept seven hours last night? In. A. Row. Soooooooo awesome!

8-1

Squats 3x5x280
Chinups 3x5x35
Benchpress 3x5x190
Power Clean 5x3x135
Back Extensions 1x5x10
Lateral dumbell raises 1x5x25
1-arm kettlebell swings 2x10x50

Been doing a daily yoga session at home for about 30 minutes--it's a lot more pure stretching than the hot yoga classes and doesn't feel like nearly the workout. The idea is to do the exact sequence and track the changes/improvements. Is pretty cool.

Perhaps it was the extra days' rest or the sprinting last time, but the squats felt pretty easy. I also went a bit light on the warmup rep volume towards the heavy end, incorporating some onehanded goblet squats w 50lb kbs. On the benchpress, shoulder feels a little stressed in warmup, but completely fine in the actual work sets. First time using a weight on the back extensions. Just one set for them and the shoulder raises--trying to avoid overload. Forgot that I did swings w 35lbs last time--50 is def harder.

Is the home yoga stuff off some web portal or something? My wife is looking for something at home to try.

Just a slideshow. It's this one:
yoga-sequence-help-commit-daily-practice/#1

And I just drew out the sequence on 1 page:


It does require yoga blocks before repeating the sequence without, but those are $10 through Amazon.

For absolute beginner, there are other routines on that site and I'm a big fan of Tara Stiles beginner youtube videos that skip the sanskrit and focus on how you should feel as you do the poses. I've heard yogaglo is a good portal.