^^^ Me, mid-June ^^^
I started lifting in mid-June with the StrongLifts beginners program, and am now on my second cycle of the Advanced program.
When I started, I’d never lifted weights before, or participated in group sports of any kind as an adult. The last time I was in any kind of shape was 20 years ago, when I was in the Army.
I turn 40 in April.
In that time, I’ve gone from 215 to 230 lbs, while maintaining a BF% of 17-18%. I know it’s high, but I’ve been fighting with getting my diet nailed down in terms of caloric intake. I’m eating clean (nothing processed or packaged; lots of cruciferous veggies and red meat, along with chicken, eggs, bacon, nuts (not peanuts), and so on). I think I’ve got the diet nailed now, and the fat’s just starting to come off, but it’ll be several months before it shows. I’m in this for the strength. The fat loss will come once I have the kitchen fully figured out.
Anyway, I’m a old fat guy.
So, when I started in June, I’d struggle with the lifts with 40-50lbs on the bar. I really had no idea where I wanted to go with it, except that I wanted to increase my strength and look a bit better. Around August, I set the following goals for myself:
By the end of 2008, I want to:
- Squat 300 for reps
- Deadlift 300 for reps
- Bent-over Row 200 for reps
- Bench 200 for reps
- Overhead press 125 for reps
- Dip 50 for reps
- Manage a 5 sets of 5 unweighted pullups (couldn’t do a single pullup when I started, and could barely manage 1 in August)
Today (Dec 31, 2008), I deadlifted 300 lbs for 3 reps, a new PR. I also did 3 reps at 120 for the overhead press (PR), and 3 pullups with 15 lbs of weight on the dip belt (PR). Monday, I did a set of 3 dips with 50 lbs on the dip belt (PR), and benched 185 for 3 reps (PR). I also managed a set of 3 Rows at 200.
If you’re wondering why all of these are 3 reps, it’s because I’m in the intensity phase of the advanced SL program, which is 3 sets of 3 reps each.
Friday I’m going to try for 3 reps of 200 on the bench.
As you can see, I hit almost all of my year-end goals. I missed the OH Press, and my squat is currently at 275 for 3 reps. In two weeks, my OH press should be at 125 (or higher), and I should be able to knock out a set of 3 squats at 300.
Goals for April, 2009:
Squat 320 for reps
Bench 220 for reps
Row 220 for reps
DL 340 for reps
Dip 75 for reps
Pullup 50 for reps
OH press 150 for reps
The pullups and OH press are a bit out there, but hey, that’s what goals are for!
Goals for year-end, 2009:
Squat 415 for reps
Bench 300 for reps
Row 300 for reps
DL 415 for reps
Dip 100 for reps
Pullup 75 for reps
OH press 185 for reps
The OH press is probably the hardest here to reach. But I’m going to try.