MtnMan
First Post
Hi All,
Thanks in advance for sharing your thoughts! Sorry for the long post here -- tried to abbreviate but really wanted to provide all info in first post to get good feedback.
Backstory: 45 years old, 6'2" / 232 lbs, relatively injury free but pulled my groin in 2015 and again in 2016 trying to go heavy on back squats while doing Starting Strength and then Greyskull LP -- took months to recover both times, only other issue is a weak right shoulder from who knows what injury, HS athlete (football, shotput, and discuss) so like training hard but know I'm not 18 anymore, off-and-on weightlifting over the years but never got very strong (maybe 260 or so BP back in my mid-30s, mid-to-high 400s squat, DL don't know). Hate running and always have but at the end of last year couldn't stand my weight of 255 lbs anymore so hit the treadmill and trails. Max runs were in the 3-4 mile range after about 6 months. Had a friend turn me on to Stronglifts in summer and switched to S&S 3 or 4 days a week with alternate days running. As I read Pavel's books (PTTP, S&S, Hardstyle Abs and Super Joints) and this forum decided to focus on strength and clean up my diet somewhat. Implemented a PTTP-style 20-workout cycle to get a base and see where I am at strength-wise. Never even considered lifting so frequently but I do love lifting and it has paid off already in 1st month. Don't seem to have too much trouble recovering. Just take a day or two off now and then either to rest or because life intervenes. Anyway, I've reached the end of my first 20 workout cycle, am happy to be just over 30 lbs down in bodyweight from where I was ten months ago (and that's definitely carrying more muscle), and now it' time to set a new goal and implement a new cycle.
I have learned so much on this forum and am so impressed by the knowledge of this community I would love to get feedback on what's next. I am now 1-month out from an event which will require me to look as fit at possible so my goal is to maintain my strength (or increase it if possible!) while stripping 12 lbs of fat. I know that's a bit aggressive but I have a lot more I can do to clean up my diet. Just finally cut out sodas a week ago and can still cut more snacking etc. I'm hungry from all the lifting but like meat and raw veggies so can go very clean.
I have considered doing Easy Strength or S&S for a 25 workout cycle -- most everyday. I have to "peak" (ha-ha) Oct 13th and maintain through the following weekend, then I can start a new cycle where once again I'd like to focus on base strength building. Ideally would like to get to the goal of pulling double bodyweight off the ground, pressing bodyweight overhead, and carrying bodyweight for about 100 yards. I think I found those targets in something Dan John wrote but am not sure now.
Here's my log from the just completed 20-workout cycle. I warmed up each day with a 3 supersets of prying goblet squats (5 at 24kg), halos (5 each direction at 24kg) and 5 SF hip bridges. Now and then I also added 10 two-handed swings to the warmup superset cycle. After my workouts, I tried to run a 10-min mile but that only lasted about 7 workouts. I was just too beat to run after.
*55 for the Side Press indicated 5 each arm
Thanks in advance for sharing your thoughts! Sorry for the long post here -- tried to abbreviate but really wanted to provide all info in first post to get good feedback.
Backstory: 45 years old, 6'2" / 232 lbs, relatively injury free but pulled my groin in 2015 and again in 2016 trying to go heavy on back squats while doing Starting Strength and then Greyskull LP -- took months to recover both times, only other issue is a weak right shoulder from who knows what injury, HS athlete (football, shotput, and discuss) so like training hard but know I'm not 18 anymore, off-and-on weightlifting over the years but never got very strong (maybe 260 or so BP back in my mid-30s, mid-to-high 400s squat, DL don't know). Hate running and always have but at the end of last year couldn't stand my weight of 255 lbs anymore so hit the treadmill and trails. Max runs were in the 3-4 mile range after about 6 months. Had a friend turn me on to Stronglifts in summer and switched to S&S 3 or 4 days a week with alternate days running. As I read Pavel's books (PTTP, S&S, Hardstyle Abs and Super Joints) and this forum decided to focus on strength and clean up my diet somewhat. Implemented a PTTP-style 20-workout cycle to get a base and see where I am at strength-wise. Never even considered lifting so frequently but I do love lifting and it has paid off already in 1st month. Don't seem to have too much trouble recovering. Just take a day or two off now and then either to rest or because life intervenes. Anyway, I've reached the end of my first 20 workout cycle, am happy to be just over 30 lbs down in bodyweight from where I was ten months ago (and that's definitely carrying more muscle), and now it' time to set a new goal and implement a new cycle.
I have learned so much on this forum and am so impressed by the knowledge of this community I would love to get feedback on what's next. I am now 1-month out from an event which will require me to look as fit at possible so my goal is to maintain my strength (or increase it if possible!) while stripping 12 lbs of fat. I know that's a bit aggressive but I have a lot more I can do to clean up my diet. Just finally cut out sodas a week ago and can still cut more snacking etc. I'm hungry from all the lifting but like meat and raw veggies so can go very clean.
I have considered doing Easy Strength or S&S for a 25 workout cycle -- most everyday. I have to "peak" (ha-ha) Oct 13th and maintain through the following weekend, then I can start a new cycle where once again I'd like to focus on base strength building. Ideally would like to get to the goal of pulling double bodyweight off the ground, pressing bodyweight overhead, and carrying bodyweight for about 100 yards. I think I found those targets in something Dan John wrote but am not sure now.
Here's my log from the just completed 20-workout cycle. I warmed up each day with a 3 supersets of prying goblet squats (5 at 24kg), halos (5 each direction at 24kg) and 5 SF hip bridges. Now and then I also added 10 two-handed swings to the warmup superset cycle. After my workouts, I tried to run a 10-min mile but that only lasted about 7 workouts. I was just too beat to run after.
*55 for the Side Press indicated 5 each arm