First, thank you. With your help this 58 year old went from:
September 2018
260lbs
46” waist
Literally could not squat with or without a barbell because of mobility issues
Didn’t think I could ever bench again because I was “broken”
Had never deadlifted.
Never would have even thought of being able to do a pull up
To:
August 2019
178lbs
33.5” waist
Able to perform all the lifts with a full range of motion and proper form.
Can do sets of 8 pull ups (Goal; be able to do a muscle up)
Routinely ride my bike 70-100 miles
Thank you for all the solid, rational advice you offer: the long term perspective, how to deal with injuries/pain, no nonsense nutritional advice (writing down everything I ate was transformative), coaching at the seminar, and programming.
The immediate past:
Just ran Powerbuilding 1; I had anticipated running most of it on maintenance calories, but my original goal of 190lbs left me too fat (20% per Dexa), so ran it in a deficit. Managed to fit it well with my cycling with some minor adjustments to timing-I did all sets/reps/rpe as prescribed. Went from 192 to 178lbs (~15% BF).
The plan going forward:
Do the Novice Peaking Template just for fun (is this the appropriate one to do?)
Rerun PB1 on maintenance calories which will get me through the rest of the cycling season. (Octoberish)
Run Strength 1 on maintenance cals or slight surplus
Do my first powerlifting meet (February/Marchish)
If I’m totally honest, the most important thing to me is not to get fat again so I’m trying to do things that are fun and have a goal.
Does this sound reasonable or is there something else you would suggest?