Diary of a wimpy kid aged 37 and 3/4

Wimpy kid is back - another year older!!!

Anyway - summer time is usually biking time so gym gets put to one side. Back at it a couple of weeks ago and decided to start nice and low again to build things up.

Down at 12st 10lb now which is my lowest weight for a long time (10 years or more)

last monday

5x5 @ 30kg squat
5x5 @ 30kg bench
5x5 @ 30kg BOR

Last wednesday

5 x 5 x 35kg squat
5 x 5 x 20kg OHP
2 x 5 x 60kg deads

Last Thursday

6 x 5 x 37.5kg squats
6 x 5 x 32.5kg Bench
5 x 5 x 32.5kg barbell row

Saturday

Squat 5x5 - 42.5kg
Bench Press 5x5 35kg
Barbell Row 5x5 32.5kg

Yesterday

Squat 5x5 - 45kg
OHP 5x5 27.5 kg - last few reps of set 5 were a bit ropey and on the limit but managed to get them.
Deads 2x5 70kg

Onwards and upwards
 
Insipiring stuff reading the log of someone just starting out. Typing on my phones so please don't misinterpret my short sentences for being arsey!

Stop retarding your weights so much after missing a workout. Going from 62.5kg squats to 50kg cos you've been out for a week is okay, but you should be back to 62.5kg the next session or two, not using 5 sessions to build back up.

OHP is a hard exercises as it only really employs your delts and tris - relatively small muscles compared to doing bench, which uses pecs, triceps and delts. For example my shoulder press is a third less than my bench weight. So don't be disheartened by that as its quite normal!

Get your squat form filmed and show us. Dont injure yourself when there's so many knowledgeable people here who can help :)

For SL routines. Id recommend 3x5 for deadlifts. Keep it consistent, as your weights are all over the place. Just go and do 3x5 at 70kg if that's what feels good.
 
MoNkeE said:
snip.
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Thanks - no "arseyness" taken:D Appreciate the comments.

A lot of this thread was last years, hoping for more consistant approach this year. Will try and film squats at some point.

Weights are right back down as i've not been squatting for about 9 months

Will do 3 x 5 deads, I like them and was doing 2 sets, happy to add another set in just for you:D:D

Onwards and upwards.:D
 
Today

5 x 5 x 47.5kg squats
5 x 5 x 37.5kg Bench
5 x 5 x 35kg barbell row

Had to do bench and row before squats as the rack was super busy. However, felt ok.

Bench was on the limit for the last set but made it all!

Squats felt good when concentrating on form and driving up from the heels. Tough but good.
 
This morning 7am before an all day wedding!

Squat
Warmup

2 x 5 x 20kg
1 x 5 x 35kg

sets
5 x 5 x 50kg

All ok - tough but good.

Oh Press

2 x 5 x 20kg warmup
then
5,5,5,4,3 @ 30kg

A bit disappointed to fail last two sets but it's always been a struggle for me the OHP. Failure is all part of the game!

Deadlift
1 x 5 x 60kg warmup

sets
3 x 5 x 75kg

Ok as well.

Felt like a proper solid hard work out.

Then went for wedding day breakfast and had porridge and pancakes with bacon and syrup!!!
 
On it like a car bonnet.

Squats

warmup
2 x 5 x 20kg
1 x 3 x 40kg

Sets - 5 x 5 x 52.5kg squats

Bench

warmup
2 x 5 x 20kg
1 x 3 x 30kg

sets - 5 x 5 x 40kg

BOR

5 x 5 x 37.5kg barbell row

All done. Squats were ok, tough but still some room to grow! Bench was tough, last set was on the limit but managed them ok. BOR was feeling ok till last set when it was a struggle but just got them done.

Onwards and upwards.
 
Tonight

Squat
Warmup

2 x 5 x 20kg
1 x 5 x 40kg

sets
5 x 5 x 55kg

Felt good tonight

Oh Press

2 x 5 x 20kg warmup
then
5,5,5,5,3 @ 30kg

Dirty b***h - really really tried to get the last set done but nothing left for the last 2 reps- so that's 2 failures at 30kg. Next time I WILL GET YOU!!!!!

Deadlift
1 x 5 x 60kg warmup
1 x 5 x 70kg

sets
3 x 5 x 80kg

Boom - hard hard work but felt good when completed!!! Chuffed that it's basically my own body weight that I've done tonight!!

Went home and smashed a banana, protein shake, 2 rice crackers, 2 glasses of red wine and half a bag of crisp!!!:p:p:p
 
Where are you failing on your OH Press?

I only ask because I have very similar issues, start of the rep seems absolutely fine like I could go for days, but once I pass the middle and am trying to lock out it all gos to pot - which indicates weak triceps.

If you can work out where its falling apart you might be able to build in a bit of accessory work on that particular area.
 
Rids said:
Where are you failing on your OH Press?

I only ask because I have very similar issues, start of the rep seems absolutely fine like I could go for days, but once I pass the middle and am trying to lock out it all gos to pot - which indicates weak triceps.

If you can work out where its falling apart you might be able to build in a bit of accessory work on that particular area.
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Thanks - appreciate the feedback I would say the initial push i think so from start to middle of rep. Not sure now you ask. I will go for 30kg again next time and if I fail will take note of where and how and come back.

I know I rupture ligaments in my right shoulder when I was about 15, pretty badly, was told it would heal over time. Never got physio etc. Not blaming that per say but could be a few issues there.

Will get one more session in tomorrow before I'm away for a weeks holiday so no OHP for at least 10 days probably.
 
OHP is that kind of exercise that always is the hardest to progress. Check your grip width as well - a slightly narrower grip keeps my forearms more vertical and got me through an old plateau. Also trying to push the bar up and back past my head helped engage my rear delts more

Good stuff though - keep logging and keep improving!
 
GSVBagpuss said:
OHP is that kind of exercise that always is the hardest to progress. Check your grip width as well - a slightly narrower grip keeps my forearms more vertical and got me through an old plateau. Also trying to push the bar up and back past my head helped engage my rear delts more

Good stuff though - keep logging and keep improving!
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Cheers - grip might to a little wide now you mention it. Thanks for the positive vibes!!:D
 
This morning last session before a week away with the wife and kids! 7 days without the gym.......

Squats

warmup
2 x 5 x 20kg
1 x 3 x 40kg

Sets - 5 x 5 x 57.5kg squats

Tough but ok - a few poor reps in there at times when my form broke slightly but not bad. Next time out - 2 nice big plates!!!

Bench

warmup
2 x 5 x 20kg
1 x 3 x 30kg

sets - 5 x 5 x 42.5kg

Jesus that was hard - first set felt awful and it was downhill from there but just managed the last set. Last rep was touch and go!!

BOR

5 x 5 x 40kg barbell row

Tough as well but ok

Onwards and upwards.
 
Onwards and upwards indeed. Don't forget to enjoy your week off, no point stressing about it. Had a week off myself, been on holiday, gonna sneak down tomorrow morning for a welcome home session. Can't grow without some rest :cool:
 
Unfortunately since getting back from holidays, I've got an ongoing injury in my shoulder that is niggling so waiting for referral for a scan. On the cardio for now until I can get back to 5 x 5.
 
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