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  1. #21
    Experienced Member jeromechicago's Avatar
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    Tired today but made it to the gym anyway and had a good workout. Still concentrating on form and getting the hang of it- I can see why Rippetoe starts you off with light weights.

    Barbell Full Squat:
    Warm up: 45 x 5, 45 x 5, 55 x 5, 55 x 3, 55 x 2
    Work sets: 65 x 5 x 3

    Standing Military Press:
    Warm up: 45 x 5, 45 x 5, 50 x 5, 60 x 2, 60 x 2
    Work Sets: 60 x 5 x 3

    Pendlay Rows:
    Warm up: 55 x 5, 55 x 5, 60 x 5, 60 x 3
    Work Sets: 70 x 5 x 3

    Up by 5 lbs on all lifts. Did 10 minutes cardio before and after. So far, so good.

  2. #22
    Experienced Member jeromechicago's Avatar
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    Good work out today, lots of rest last night. Up by 5 lbs on all lifts today. Still working on form, but it's coming along

    Full Barbell Squats:
    Warm up: 45 lbs x 5 reps, 45 x 5, 55 x 5, 60 x 3, 60 x 2
    Work sets: 70 bs x 5 reps x 3 sets

    Barbell Bench Press:
    Warm up: 55 x 5, 65 x 5, 75 x 5, 95 x 3, 95 x 2
    Work sets: 105 x 5 x 3

    Barbell Deadlifts:
    Warm up: 55 x 5, 65 x 5, 75 x 3, 95 x 2
    Work set: 100 x 5 x 1
    Last edited by jeromechicago; 12-11-2011 at 05:55 AM.

  3. #23
    Senior Senior JEFIT Member amcredle's Avatar
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    Great to see you still working at it. what week you in now..2 or 3?
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  4. #24
    Experienced Member jeromechicago's Avatar
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    Quote Originally Posted by amcredle View Post
    Great to see you still working at it. what week you in now..2 or 3?
    Just finished week 2, thanks.

  5. #25
    Experienced Member jeromechicago's Avatar
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    Week 3 Starting Strength

    This is Monday's Workout, didn't have time to post yesterday:

    Barbell Full Squat:
    Warm up: 45 x 5, 45 x 5, 55 x 5, 55 x 3, 55 x 2
    Work sets: 75 x 5 x 3

    Standing Military Press:
    Warm up: 45 x 5, 45 x 5, 55 x 5, 55 x 3, 60 x 2
    Work Sets: 65 x 5 x 3

    Pendlay Rows:
    Warm up: 45 x 5, 55 x 5, 65 x 5, 60 x 3
    Work Sets: 75 x 5 x 3

    Since it's hard for me to get non-consecutive days to train in the afternoons (my preferred time to train), I got up early to work out before work. However, I'm always a wreck in the morning, which didn't help my workout. Energy level was low, form was terrible (especially during the squats). My knees hurt a lot during the squat. I'm beginning to wonder whether this program is really meant for a 46 yr old! But still pushing forward. Went up by 5 lbs on all lifts, but I think I'm not going to increase the weight for the squat next time to make sure I work on form. Definitely trying to eat more to see if that will help, but I really don't want to gain too much more weight.

  6. #26
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jeromechicago View Post
    Since it's hard for me to get non-consecutive days to train in the afternoons (my preferred time to train), I got up early to work out before work. However, I'm always a wreck in the morning, which didn't help my workout. Energy level was low, form was terrible (especially during the squats).
    That's when I normally workout. Do you drink coffee/espresso? You can down some black coffee before hand. Or you can look into a pre-workout supplement to help kick ya in butt.

    My knees hurt a lot during the squat. I'm beginning to wonder whether this program is really meant for a 46 yr old! But still pushing forward. Went up by 5 lbs on all lifts, but I think I'm not going to increase the weight for the squat next time to make sure I work on form.
    If you have knee pain, pay attention to the direction your knees point when you drop down. They should be point the same direction as your feet. Otherwise, you're causing your knees to flex inward/outward and they don't do that. Hinge joints don't like to be moved in anyway other than out & back.

    Another point is the type of squat. Are you going below parallel on them? If you're not, that can cause pain as well. It does say full squat, but I just wanted to make sure.
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  7. #27
    Senior Senior JEFIT Member amcredle's Avatar
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    Deviation hit the nail on the head. Pay attention to your form. Most people with knee pain usually find that the squat helps it. However if your form is off. Stance is not right you will have problems. If you can have somebody tape you squat and then we can take a look and see if we can see where the problem is. Keep you squats light. Dont increase your weight untill you are comfortable with your form
    MY Journey From Weak to STRONG
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  8. #28
    Experienced Member jeromechicago's Avatar
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    Thanks Alex and Justin. I think I'm keeping my knees in line with my feet, but I'll pay more attention to that. I am doing full squats, below parallel. I think I just had a bad morning, but I'm not going up further on the weight until I'm sure about the form.

    Thanks for all the advice and for reading my log!

  9. #29
    Experienced Member Goodolsen's Avatar
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    It looks like you are off to a good start so far. I'm also doing the StrongLifts routine...in week 2 right now. I've been working out for about 18 months now, but felt like my routine needed a change.

    Are you working out every day? If so, you might want to take a day off between routines. Especially if you are still fairly new to lifting. Your muscles need time to recover, if you work the same muscles day after day from the beginning you will probably wear out pretty fast.

    And like the other guys said, don't worry about how much you lift right now, focus on making sure you are lifting with good form. You may see guys at the gym lifting heavy, but look closer at their form. I can almost guarantee it sucks because they are more concerned with looking like they are strong than actually being strong.

    Good luck and keep the updates coming!

  10. #30
    Senior Senior JEFIT Member amcredle's Avatar
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    Check this out Jerome....

    MY Journey From Weak to STRONG
    [url=http://www.jefit.com/forum/showthread.php?9387-Alex-s-Work-out-Log]My JEFIT LOG[/url] || [url=http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/] Stronglifts 5x5 INFO[/url]|| [url=http://bodyspace.bodybuilding.com/amcredle/]MY BODYSPACE[/url] ||[url=http://www.contractplayer.com/nba2kx/index.php/]NBA2k LEAGUE[/url]
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    [url=http://www.jefit.com/forum/showthread.php?9834-The-bench-press]Bench[/url]||[url=http://www.jefit.com/forum/showthread.php?9889-Squat-help]Squat[/url]

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