Good Lord Im an out of shape wuss

[olebuck]

Today I started the 5 x 5 routine. I have never squatted in my 48+years on this planet. As many of you know you start many of the 5 x 5 exercises with an empty bar weighing 45 pounds. After 5 sets of 5, I was shot and even struggled to get the very last rep. A half hour later I walked down a flight of stairs and had to hold onto the railing. I am going to be sore as hell for the next few days.

Out of shape and old. It sucks. My 19 year old son also started the 5 x 5 today (he has been working out for a while ) and thought it was lame to start with an empty bar but I convinced him to stick with the program as the weight will start to add up each time. Now it’s a day off and then squatting again on Wednesday but I know my old muscles and on the second day I will be really sore so adding only 5 pounds on Wednesday is going to be painful. Oh to be young and in shape once again.

[highiso]

You don't have to be young to be in shape again.

[olebuck]

Agreed and that is the goal but the stamina and recovery time was much better was I was young. Now staring at nearly 50 trips around the sun, I have to get used to DOMs that last a week.

[skrak]

Good for you on starting a 5x5 , you will not regret it.

[olebuck]

My legs are already regretting it but I will stick with it.

[magic15]

must be nice training with your son

[edkeeley]

Great job starting on the 5x5!

[Nikonguy]

Congrats! Going from zreo training to any training is good. The soreness will fade, even as you start adding weight to the bar.

Which 5x5 are you doing?

[leelameema]

48 is young not old . Good for you for getting started its never too late . Just tuff it out the soreness means you are alive and kicking . Hahaha

[cmt029]

Good going man! Hitting your legs for the first time in a long time is going to cause a lot of soreness no matter what age you are!

[Amstat]

I went through the same thing. I squatted the bar....three sets of 8, could barely walk down the stairs for two days. That was three months ago and now I squat 175 three sets of eight, 195 set of 6, 225 set of 3.

Hang in there guy, you will progress....and fast!

[paolo59]

Good on you brother! So you can't do what you'd like at the moment? In a month or two, you'll see a difference. In 5 or 6 you won't even recognize yourself. After a year of consistently pounding away, you'll be a completely different person altogether! "Who shall despise the day of small things?" Now that's a quote from way, way back.

[olebuck]

must be nice training with your son

So far we havent actually trained together because I work days and he works evenings but he lives with us and we do get to spend some time together to talk about training and our plans.

[cmoore]

Today I started the 5 x 5 routine. I have never squatted in my 48+years on this planet. As many of you know you start many of the 5 x 5 exercises with an empty bar weighing 45 pounds. After 5 sets of 5, I was shot and even struggled to get the very last rep. A half hour later I walked down a flight of stairs and had to hold onto the railing. I am going to be sore as hell for the next few days.

Out of shape and old. It sucks. My 19 year old son also started the 5 x 5 today (he has been working out for a while ) and thought it was lame to start with an empty bar but I convinced him to stick with the program as the weight will start to add up each time. Now it’s a day off and then squatting again on Wednesday but I know my old muscles and on the second day I will be really sore so adding only 5 pounds on Wednesday is going to be painful. Oh to be young and in shape once again.

Never say that crap out loud. Your muscles can hear you and it gives them an excuse.

Congrats on the return. Suck it up for a couple weeks and things will get rolling faster than you think.

Good luck and keep posting.

[olebuck]

Congrats! Going from zreo training to any training is good. The soreness will fade, even as you start adding weight to the bar.

Which 5x5 are you doing?

I was not aware there was more than one 5 x 5. I got this one online from the stronglifts 5 x 5 web site.

It consists of Squat
Bench
Bent over rows on "A" days and
Squat
O.H. press and deadlift on "B" days working out 3 days a week.

[ljimd]

Stick with it buck. The payback is immense.

[olebuck]

I have bone spurs and arthritis in both of my knees and while squatting the empty bar it sounded like rice crispy cereal (Snap, Crackle and Pop) I was expecting knee pain but was pleasantly surprise at the lack of it. Sure my knees are noisy but its the hamstring pain thats really got me.

[JOHN GARGANI]

so, just out of Curiosity, OP, we know you have never squatted, but do you have any other prior history of training with weights?

and have you been physically active at all, besides that? ie: any sportss?

[olebuck]

so, just out of Curiosity, OP, we know you have never squatted, but do you have any other prior history of training with weights?

and have you been physically active at all, besides that? ie: any sportss?

Back in college (nearly 30 years ago) I worked out at a gym but that’s it. I have not been physically active which is why last year I weighed 364 pounds. Now I weigh about 260. Since I have lost more than 100 pounds I have a desire to get stronger. I have never participated in any sports except archery and hunting.

[Junkers88]

Stick with it and good on ya for getting in the gym. I know how you feel about the soreness. I'm in my second week of a 5x5 program and I haven't' stopped being sore yet. Damn but it's a good feeling!


Keep it up!

[GuyJin]

We all have to start somewhere. Some of us start higher and some of us lower. Just keep adding weight when you can and don't worry how much it is. You'll be squatting some serious weight by year's end.

[michail71]

Agreed and that is the goal but the stamina and recovery time was much better was I was young. Now staring at nearly 50 trips around the sun, I have to get used to DOMs that last a week.

I can honestly say my stamina and recovery are better than when I was in my 20s. However, I just never hit my potential when I was younger.

With a consistent training program doms eventually go away or become rather minimal.

[JOHN GARGANI]

Back in college (nearly 30 years ago) I worked out at a gym but that’s it. I have not been physically active which is why last year I weighed 364 pounds. Now I weigh about 260. Since I have lost more than 100 pounds I have a desire to get stronger. I have never participated in any sports except archery and hunting.

okay, this is great information to have here....I would like to return to this thread later tonight when I have more time, and add some more...

[JOHN GARGANI]

okay: BUCK: you should have mentioned your history from the get go....

with that in mind, although you have probably made a life saving move, you are not there yet....

so: a 5x5 is really all you should subject yourself to , for now.....I would continue with the weight loss also...

[cmg1976]

Lots of good support and feedback here. Just don't get discouraged by where you are starting- it only gets better from here as long as you stick with it. Might not be a bad idea to have a general physical though, and make sure there aren't any issues before you start training hard.

[olebuck]

Here it is 36 hours later and my legs are sore as hell. I mean really sore. Like it was really painful just ro sit or walk down steps. Today is supposed to be "B" day and squatting again. Do you guys tuff through the pain or wait and extra day?

[paolo59]

Here it is 36 hours later and my legs are sore as hell. I mean really sore. Like it was really painful just ro sit or walk down steps. Today is supposed to be "B" day and squatting again. Do you guys tuff through the pain or wait and extra day?

Some might tell you to go ahead and tough it out, but when I've been incredibly sore from a prior workout, I'll give myself a little more time to recover.

[michail71]

Here it is 36 hours later and my legs are sore as hell. I mean really sore. Like it was really painful just ro sit or walk down steps. Today is supposed to be "B" day and squatting again. Do you guys tuff through the pain or wait and extra day?

That's normal in the beginning. I kind of enjoy it when it happens and like to get a nice deep tissue massage.

If you still have doms the next training day it is safe to work out. It actually makes the pain go away -- for a while.

[reduni]

You'll definetly be sore for a few days considering you just started. I usually work through it. For me it actually helps reduce the pain. After a few workouts it should subside when your muscles become accustomed to the extra work(as in pain wont last as long afterwards) At least it does for me.

[MoldyGopher]

Here it is 36 hours later and my legs are sore as hell. I mean really sore. Like it was really painful just ro sit or walk down steps. Today is supposed to be "B" day and squatting again. Do you guys tuff through the pain or wait and extra day?

Believe it or not, you'll eventually grow to miss those killer DOMS ha ha. There's no DOMS quite like the first crippling few.

I actually enjoy lifting when I've got some DOMS going on - I find it to be excellent feedback when trying new things/improving form. For an example - if my pecs are sore, I'll often go back the day after and try a variety of pec exercises and use the instant-DOMS-feedback to see how they're 'hitting'. Sometimes it's hard to tell if something is working the 'correct' muscles but when you've got some DOMS going on you'll know right away if that muscle is being activated.

That's clear as mud, I know, but hopefully I explained it well enough. Good luck!