No questions here. I am going to keep this as a little mini log, I hope that isn’t outside the forum rules.
I have been very successful with this program in the past, and I am getting back on the horse.
The two days after my first workout on the program always results in crazy muscle soreness in my quads and glutes. The mental image here is my 35 year self walking around like a geriatric.
I stopped last May because I was too busy with work and getting my house ready to sell. At that time I was about 2.5 months into the program and I was putting up the following lifts for 5x5, squat 235 lbs, bench 195 lbs, OH Press 110 lbs, barbell row 155 lbs, dead lifts 275 lbs, and extra lifts outside the program were dips 3x5 BW + 50 lbs, 3x5 chin ups BW + 20lbs, and pull ups 3x5 BW +20lbs.
I had bulked up to about 175lbs by the time I stopped, I am 5’6. This was pre keto for me, but I was doing intermittent fasting.
I have been doing Keto since October 2018, and continued intermittent fasting, when I started Keto I was about 180, and was going out way to many times each week to eat. In the two months I came across Jason Fung’s YouTube Fasting videos rabbit hole, and have been doing some occasional extended fasts. After my last 42 hour fast I registered in at 158, but there must have been a good deal of water weight loss included in that, because after a feast day yesterday that was about 3,000 calories I jumped back up to 163.
Here is day 1 back on strong lifts, this is the A exercise. This was all 24 hours fasted, and I didn’t break the fast for another 18 hours (evening workout, fast continued into lunch the next day)
- Squat: 5x5 135lb. The app wanted me to de-load all the way to bar weight. These are low bar squats. I do my best on form but need to work on my hip hinge, I also have limited ankle flexion due to a past injury from a majorly broken ankle with internal fixation.
- Bench: 5x5 95lb. This again was more than the app wanted me to start at. But I found it easy and ended up doing very slow reps to get more out of the lift.
- Barbell Rows:5x5 75lb
- Dips: Body weight, 10/9/6 . I was aiming for 10/10/10 but I had nothing left in the tank and experienced muscle failure.
All in all I was really happy with the workout. I may keep the squats the same for weight for the next workout to focus on form and to give my body a chance to catch up to lifting again.