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

[DieselBro]

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

I've tried both.. high bar is more comfortable for some reason. Low bar puts my shoulders at a funny angle, and one of them hurts.. I am wondering if it has something to do with when I broke my collarbone as a kid. Not complainining.. just doing the best I can with it. LOL

I get to parallel on my squats.. it's just a constant struggle, not the weight or anything, just the movement and my long legs LOL.

[DieselBro]

Today
Squat 195x5x4....bailed on the last set.. last rep of set 4 I think I stretched my groin a little, didn't want to make it worse
Bench 145x5x5 no problem here
Row 95x5x5 no problems here.

Forgot to weigh in at the gym.. weighed 268 here but my scale is notoriously all over the place LOL.. need to get a new one.

[DieselBro]

Had to work out 2 days in a row due to some scheduling conflicts

Squat 135x3x10 went 60 lbs lighter still a little tight from yesterday will count that as a missed attempt so the phone app doesnt raise the weights

Oh press 95x5x5...the old weight was barely challenging..bumped it up a few notches

Deadlift 195x1x5

No problems here. Next workout is Sunday.. than hopefully I can keep a every other day schedule.

Gym scale had me at 272 in workout clothes..

[Nikonguy]

Keep up the great work! You got this brother.

[DieselBro]

Thanks man... hate to be a pussy with the squats, but it is what it is.. marathon not sprint...

I was trying to figure out what is going on with my squat, since I had the lighter weight on the bar.. I think my gut gets in the way LOL.. its like once my gut hits my waist, I stop LOL.

[DieselBro]

Today's workout

Squat 175x5x5 - I reset the weight about 20 lbs lower, because I haven't been totally happy with my form for a few weeks now.. got 25 good deep reps today.

Bench 150x5x5 - this is getting tough.. my 5 rep max starting out was 190 so getting 150 for 5 sets across seems like an accomplishment

Row 100x5x5 no real problem here.

[DieselBro]

Workout today...

There was a douchebag curling in the squat rack, and I had a limited amount of time

Leg press 350 plate weight x3x8
douchebag got out of the squat rack
Squats
barx5
65x5
85x5
175x5
195x5

Legs were done by this point LOL

OH press

100x5x5 this is really starting to get friggin hard, I thought I would be able to run this out longer,

Deadlift 205x5

This was hard as hell, I was breathing like a cardiac patient when I was done....good times!

[EjnarKolinkar]

For me today it was a DB curling standing over an incline bench. WE have 7 squat racks and 2 incline benches lol.

Good WO

[DieselBro]

Really feeling it in my legs shoulders and back today.

[DieselBro]

squat few warm up sets

185x3x5...we're experiencing a heatwave here, and I was working outside all day, my legs felt like rubber

Bench 150x5x5 I jumped bench 10 pounds last week, to be exactly 90 pounds more than my wife, for ease of loading/unloading the bar, so I kept it the same another round.

Row 105x5x5 no problem here...

scale at gym had me at 266 in my workout clothes... so that's like 265-264 in underwear.. that's the lightest I have been in awhile.. gut seems to have come in a bit...

[DieselBro]

Think my hydration may have been lacking 267 this AM... oh well LOL

[DieselBro]

Saturdays workout.. my schedule is all messed up this week, so the 2 days off didn't happen. Have vacation coming up next week, so I am just going to hit it as hard as I can until I leave.


Squat 185x3x5

OH press 95x5x5 I jumped a few weights last workout, wanted to hit this again at this weight, so I really "own" it with good form.. watched Alan Thrall again, and realized my form was a little off.

Deadlift 225x5x5 Really tough, but I got it.

Not sure if I slept on it wrong, but my left trap/neck area is really sore

[pastorgbc]

Saturdays workout.. my schedule is all messed up this week, so the 2 days off didn't happen. Have vacation coming up next week, so I am just going to hit it as hard as I can until I leave.


Squat 185x3x5

OH press 95x5x5 I jumped a few weights last workout, wanted to hit this again at this weight, so I really "own" it with good form.. watched Alan Thrall again, and realized my form was a little off.

Deadlift 225x5x5 Really tough, but I got it.

Not sure if I slept on it wrong, but my left trap/neck area is really sore

Nice work. I hope the neck is feeling better.

Ray

[DieselBro]

Thanks man.. squats are a work in progress, so I don't want to jump the weight until I get good sets. I keep scewing them up when I add more weight, so I backed off a little bit.

I'm hoping I can run this to a 2 plate bench...3 plate squat, and maybe a 3-4 plate DL. I have bad squating leverages, so I may be hung up in that 285ish area for a while. It is what it is though.

I don't know what the hell happened with the neck... took a couple Naproxen.. may have to alter workout today I'm thinking T bar rows, and leg press, more reps less weight just to get a little work in. It hurts like hell right where the bar goes for squat, and it seems like pulling unsupported would hurt it more than with some sort of support. PUshing doesnt really effect it so bench should be ok.

Not sure if T bar row is the right term. They have this plate loaded machine where you are lying on a padded surface at a 30 degree angle and reach out in front of you for handles that you row..

[DieselBro]

Forgot to mention.. my blood glucose readings have been all under 160... they give you 180 as a cushion for being diabetic, but I try to stay under that.. guess the "iron" in my diet is helping, like I thought it would.

[DieselBro]

Today's workout

Squat 45x10
85x10

At this point my left Trap/neck whatever was singing, so squats were going to be out of the question, which sucks, because although I hate squatting, and have a lousy build for it, and am bad at it.. I am really trying to improve my form

Threw 315 on the leg press and did 3x10 just to get some work in.

Bench (work sets only) 155x5x5 no problem with the muscle pain here.

Row 110x5x5 rewatched Alan Thrall video before gym, form was good, I liked his tip for sticking your gut out and kinda letting it rest on your thighs to keep everything stable LOL.. works for me. Was able to row pain free, supprisingly.... the only thing that makes it hurt is the downward pressure of the bar on it, so I am wondering if I messed it up squatting in the first place LOL..

[DieselBro]

This shoulder/neck thing came back today with some ferocity.. going to just hit the treadmill and do some back extensions/ab work and give it a break. I have a vacation coming up next week, going to bring my chin up bar, do some push ups and sit ups if this thing will heal, it's pissing me off, but vacation may have came at the right time.

[DieselBro]

I hate to be such a wimp, but workout was 30 min 5 mph 5% incline

Ab work 3x25

Back extension 3x25

Going to nurse this thing along until vacation, feels better today, but still hurts.

[DieselBro]

apparently this shoulder just needed to rest for a week. Spent the week in the Outer Banks. Back at it again today. Phone app said to deload. No big deal since I wanted to be cautious with this shoulder/neck thing

Squat 180x5x5

Oh Press 85x5x5

Deadlift 195x1x5

Back is a little sore, everything else feels great.

[DieselBro]

Awww Holy Hell... got them newb gym goer DOMS today... at least the shoulder is healed... that vacation came at the right time..

[DieselBro]

Todayh

Squat 185x5x5

Big jump from last workout off the deload, but my daughter was using 95 and 185 was just easier to load/unload LOL

Bench 135x5x5

This is a 10 percent deload, or something like that.. no problems here.

Row 110x5x5

No trouble here.. workout went good

[DieselBro]

I hate squatting, but the only thing that relieves squat DOMS is more squatting LOL.. it's an endless cycle.

OH press and Deadlift are my favorites... not a fan of bench, I don't feel a ton of chest activation, but I am constantly fine tuning my form. Down the road once I exhaust this program I think I may need to look at other chest exercises, if things look like they are lagging, but I am enjoying this program overall...

[DieselBro]

Thurs Workout

Squat 190x5x5
OH press 95x5x5 this was really hard, and the last few reps were push presses.. I will mark this down as a failure and attempt this weight again

Deadlift 195x1x5 - I think I need to get some gloves. I can pick the weight up, but my hands are struggling with it. I think some gloves will help here.

[pastorgbc]

Thurs Workout

Squat 190x5x5
OH press 95x5x5 this was really hard, and the last few reps were push presses.. I will mark this down as a failure and attempt this weight again

Deadlift 195x1x5 - I think I need to get some gloves. I can pick the weight up, but my hands are struggling with it. I think some gloves will help here.

I would try chalk before you commit to gloves. There is nothing wrong with using gloves, but I would try chalk and see if that fixes your situation.

Ray

[DieselBro]

will do pastor.. thanks!

[Jtbny]

I hate squatting, but the only thing that relieves squat DOMS is more squatting LOL.. it's an endless cycle.

OH press and Deadlift are my favorites... not a fan of bench, I don't feel a ton of chest activation, but I am constantly fine tuning my form. Down the road once I exhaust this program I think I may need to look at other chest exercises, if things look like they are lagging, but I am enjoying this program overall...

Me too on the bolded

Im the same I dont feel much chest activation with bb bench press. However, front delts and tris get hammered pretty good. Db presses seem to get me the feel I'm looking for with bench press.

[DieselBro]

Me too on the bolded

Im the same I dont feel much chest activation with bb bench press. However, front delts and tris get hammered pretty good. Db presses seem to get me the feel I'm looking for with bench press.

Ironwill showed me a video that is supposed to help with bench .. going to try that next time.. thanks for stopping by.

[Jtbny]

Ironwill showed me a video that is supposed to help with bench .. going to try that next time.. thanks for stopping by.

Good man to listen to!

[DieselBro]

Sunday

Squat 195x5x5

Bench 140x4x5
140x1x4

Row 110x4x5
110x1x4

Bad workout, missed a rep on 2 of the 3 exercises, and barely got through my squats. Wore my Vans to squat and could really feel the difference pushing with my heels. Going to chalk the missed reps up to it not being my day.. I'm sure that happens with lifting, like anything else, you just have a bad day.

[DieselBro]

Squat 200x5x5

OH press 95x5x5

Deadlift 205x5x5

squats were tough Oh press was tough but got through it. Deadlift, the weight just seemed to jump off the floor.. I think the correct type of shoe is really helping. I just pushed my heels into the ground and the weight jumped right up.