Hi. I am new to the site, new to strength training, and thought I would share my program and progress and hopefully get some expert tips or maybe just some motivation. A little about myself and program:
Age 42, Height 5’8" weight 157 lbs. Decent overall fitness is ok and have done light weight training sporadically off and on over the years. I decided to get focused on a specific program and set some goals to make some progress.
I am doing a 3 day a week strength program with two workouts, alternating:
BB Row 5x5
So that’s it, a simple program with tons of emphasis on squats. That is good for me since I have never trained legs before. Sadly, my bench press is quite low, and I squat less than I bench, so that should tell you something.
Nutrition and supplements:
Eating healthy with lean meats, veggies, no fried foods, no junk food.
Multi-vitamin 1/2 2x daily. Creatine 5g daily after 20g/day for 5 day loading. Body Fortress Super Advanced Whey protein 1 scoop in milk daily with breakfast, and 1 scoop in milk post workout. HMB 1g 3x daily(read this helps new lifters). Krill oil 1xdaily.
Starting weights: I started fairly light, and tried to estimate what was around 50% of my 5 rep max weights, in order to avoid injury and get conditioned while building up to heavier weights.
These still seem very light but the weights progress up to and beyond my current 5 rep max on these within 6 weeks.
Oh, I suppose it is important to note that I will be adding 5 lbs to each exercise every workout until I no longer can, and 10 lbs on DL
These are nice round numbers, although I would like to do 2x my body weight on the big three, and 1x on OHP as my initial goals.