Old Fat guy running SL 5x5 barbells are the best medicine

[DieselBro]

Quick synopsis of my situation

45 yo
6'4" 275 lbs

Recent type II diabetes diag.

Joined Gym today, running SL 5x5

6/1/2006 (work sets only)

Squat 135 5x5
Bench 95 5x5
Row 65 5x5

Felt like an idiot, with the puny weights, but they won't be puny for long.

[DieselBro]

6/3/2016

squat 140x5x5
oh press 45x5x5
DL 135 x1x5

This all felt pretty light, but my quads feel like they are going to burst through my leg LOL.. they are hummin.

[shaneinga]

Welcome to the journals.

Keep after it. The name of this game is time and consistency. Just keep punching that clock. I started out at 288, got down to 228, bulked back up to over 250 and am now on my way back down the other direction again.

You are right about the weights not be light for long, enjoy it while they are.

[MissHolly]

Enjoy those "puny" weights while they last.

Good to see you turning things around and bettering yourself. You can do it, just stick with it.

[DieselBro]

Thanks for the kind words. Had originally planned to lift Sunday but we chaperoned my daughter's ACS relay for life team saturday. Probably walked 10 miles and was pretty drained Sunday. Feel great today and will be back at it after work. Entire family is doing it with me. Son wants to be ready for football. Daughter wants to be ready for field hockey and I talked wife out of her cardio bunny regimen

[DieselBro]

My wife is struggling with the barbell on her back and says it hurts. I had her do dB squats and leg presses while we squat. Hopefully she can get a little more confident with the bar but I think it is better to do something that at least hits the same muscles

[Plateauplower]

My wife is struggling with the barbell on her back and says it hurts. I had her do dB squats and leg presses while we squat. Hopefully she can get a little more confident with the bar but I think it is better to do something that at least hits the same muscles

That will be fine. My wife started on DB squats with Powerblock DBs progressed those up to where she needed straps for grip assistance and is now doing barbell squats. The DBs will still build core, legs, etc. If training at a gym she could also try a lighter 5' or 6' bar or Smith machine. They also make pads for bars and other things like that. It can be uncomfortable at first but you get used to it...

[pastorgbc]

Welcome to the journals. Good luck with everything. I will be checking in to see how you are killing it.

Ray

[DieselBro]

I think she just needs to get a little stronger and the mental toughness will come. She is killing it on the other lifts. I think it is a mental thing

[DieselBro]

Was going to do SS bought the book but power cleans seem like a trip to the er without coaching. I don't think I was doing it properly lol....coordination lacking

[DieselBro]

squat 145x5x5
press 100x5x5
row 70x5x5

BW 269 lbs.

got through it.. not too sore, but sore in a good way, like I worked out.. this seems like just enough volume for me to really work up a sweat and feel like I am working.. but not too busted up to go back every other day.

Made some blue cheese stuffed buffalo chicken meatballs for dinner... those and a big salad with a few HB eggs cut up in it, low carb protein shake outta do it.

[DieselBro]

No pain today. Legs feel like rubber though

[shaneinga]

Was going to do SS bought the book but power cleans seem like a trip to the er without coaching. I don't think I was doing it properly lol....coordination lacking

That was the same reason I decided to not do SS. The book is still a great source of information for the other lifts though. BP, SOHP, Deads, and squats are all well covered in there.

Great job on the weight loss.

Keep punching that clock, you are in the groove now.

If you have not checked out Alan Thrall's page on youtube. He has a ton of great how to videos. He was a good resource for me and many others here on the compound lifts. His BP, squat and dead lift videos are great.

[DieselBro]

squat 150x5x5

OHP 65 x5x5

DL 145 x 1 x 5

BW 271...I drank a lot of water though.

Soreness is a little worse, nothing major.. need to get more protein in my diet.. using shakes until I get it sorted out... about half of my protein was from shakes yesterday.

[DieselBro]

That was the same reason I decided to not do SS. The book is still a great source of information for the other lifts though. BP, SOHP, Deads, and squats are all well covered in there.

Great job on the weight loss.

Keep punching that clock, you are in the groove now.

If you have not checked out Alan Thrall's page on youtube. He has a ton of great how to videos. He was a good resource for me and many others here on the compound lifts. His BP, squat and dead lift videos are great.

It's definately a good book.. will check out Alan Thrall thanks.. !

[MissHolly]

Way to stick with it. The soreness should lessen over time.

[DieselBro]

274 today but my belt is on a tighter notch..not gonna sweat it

@miss holly soreness gone. Legs just feel "heavy". Haven't needed naisd since workout 3

[shaneinga]

274 today but my belt is on a tighter notch..not gonna sweat it

@miss holly soreness gone. Legs just feel "heavy". Haven't needed naisd since workout 3

That is a win in itself. The scale at times doesn't tell the whole story. Keep it up! Great to hear your legs are finally getting adjusted to putting in work again.

[DieselBro]

That is a win in itself. The scale at times doesn't tell the whole story. Keep it up! Great to hear your legs are finally getting adjusted to putting in work again.

I could stand to lose about 40 lbs, but am going to adhere to the goals of this program...increasing lifts.. until I exhaust my noob gains, and cant increase my lifts anymore Then start a serious cutting regimin with less volume but high intensity to preserve muscle. Right now I am trying to eat at a slight deficit, and get a ton of protein.. there are probably some funny things going on with water balance and fat mobilization because I eliminated a lot of carbs from my diet due to the diabetes thing.

Hopefully I can pull off some recomposition that beginners can get away with..

[DieselBro]

Haven't had a chance to enter Friday's workout

squat 5x5x150

Bench 5x5x110

Row 5x5x75

note, bench and row I jumped the weight up 5 lbs

a. to make it easier to shuffle all the weights around with 4 people doing this

b. it wasn't even a challenge at the lower weight, I still had a dozen or more reps in the tank... still kinda do, but oh well.

[DieselBro]

I think I missed logging a w/o in there somewhere... oh well

Squat 155x5x5
OH press 70x5
Deadlift 155x1x5

2 days off did wonders, felt great today we will see how the DOM's go

I think my scale is messed up... I weighed 272 at the gym in my w/o clothes and sneakers gonna start weighing in there.

[DieselBro]

Squat 160x5x5
Bench 115x5x5
Row 80x=5x5

Felt slightly less like an imbecile with 35lb plates on the bench LOL.

So far so good. Reps are coming, squat I am actually getting deeper than when I started, seems like I gained some flexability.

Body weight 266 yay

[shaneinga]

Nice scale drop! Great job on the weight loss. To get better at something, you have to do more of it. You have the right formula and it sounds like everything is coming together nicely!

[DieselBro]

Ug my schedule is messed up, have to lift Sat morning rather than Fri as scheduled.

[DieselBro]

saturday's workout

Squat 165x5x5
OH press 75x5x5
Deadlift 165x5x5

Nothing good or bad to report.. just a workout LOL.

[MissHolly]

saturday's workout

Squat 165x5x5
OH press 75x5x5
Deadlift 165x5x5

Nothing good or bad to report.. just a workout LOL.

But the weights are headed in the right direction.

[DieselBro]

had to switch to a tues thurs sat schedule this week.. so I got an extra day of rest in there... not complaining though LOL

Squat 170x5x5
Bench 125x5x5
Row 85x5x5

Body Weight 265.6

[DieselBro]

Missed logging thurs workout

Squat 175x5x5
OH press 80x5x5
Deadlift 170x5x5


Sat Squat 180x5x5
Bench 135x5x5
Row 90x5x5

[DieselBro]

squat 190x5x5
OH press 85x5x5
Deadlift 195x5x5

Squats starting to get tough.. I think I may be able to get to a 135 oh press in another couple months.. which looks godly in my gym...

I actually think I am going to stall on squat first.. because I have terrible leverages for squating long femurs..etc..... for the life of me I can't do an ATG squat, I can just barely get to parallel without form all going to ****..

[MissHolly]

squat 190x5x5
OH press 85x5x5
Deadlift 195x5x5

Squats starting to get tough.. I think I may be able to get to a 135 oh press in another couple months.. which looks godly in my gym...

I actually think I am going to stall on squat first.. because I have terrible leverages for squating long femurs..etc..... for the life of me I can't do an ATG squat, I can just barely get to parallel without form all going to ****..

I feel your pain. Do squat high bar or low bar?