Thought I would post on update on one facet of my MAP, re: lifting.

I posted Started Stronglifts - 1st Session 5 weeks ago and got some really good advice.

Firstly was getting over the fear of being in the racks, not knowing what I was doing and lifting with an empty bar! As pointed out by many guys here, "Nobody fucking cares! Nobody is looking at you, and if they are so what!". I have made slow progress, but pretty pleased with it since I have never lifted before, and i'm 46 now.

I bought the full Stronglifts App, as advised, and its awesome with warmup sets etc.

23 Nov 2016 SQ 20KG Bench 20KG Row 30KG (had to drop to 25KG for next session).

Current stats as of tonight

Squat 52.5KG OH Press 30KG (Failed on 32.5KG) Deadlift 60KG Row 32.5KG Bench 37.5KG (Failed on 40KG tonight)

So slow progress, but progress nevertheless. My biggest tip, is make sure you get your form down. I started off light, and after a few weeks, my lack of proper form especially on Squats and Rows were giving me alot of lower back pain. You will see from the Stronglifts app that I have chosen to deload even before the app recommended, so I can get the form right. This seems to be paying off, as rows were really tough and now I am finding them alot easier.

For all the advice on lifting, 5 weeks ago, I'm like "how can lifting stupid weights make that difference", but if you're from a beta background and you get over your own fears and get down that gym 3 times a week, not giving a fuck about anyone else, its really quite empowering for someone like me.

Injuries

I seem to be walking a fine line between lifting with good form and dodging injuries. As I said earlier, lower back has been touch and go for a while, but I think I am getting the form better now and I can feel the stress on the lower back if I am not in correct position. Last couple of sessions, on squats I am feeling some pain in my left knee on squats, still ok to complete sets, but I hope it doesn't develop into something worst. Its like the lifting is realigning by body, and I am seeing progression, but at my age I have to obey any pains that come up.

I just love the progress in this program, even tonight i'm at the gym and this guy goes to the rack after me to squat, I'm on the bench, when he squats he's no where near even parallel. I feel like going over to advise him on his form! I didn't, but it's amazing the progression and sense of achievement.

Diet

My diet is pretty good and has been for quite a while. I have started taking Casein daily and have Whey Proteing Isolate after a workout. I haven't got major gains, but defintely are starting to seem some defition in chest and biceps/triceps already.

My eldest son is 17 and really into the gym, he's a monster and stats are DL 165KG, Squat 140KG, Bench 115KG. He is really kean to start a proper Macro Diet and wants to do it with me, this will mean us separating our meals from rest of family, but with the two of us doing it could be the motivation I need.