I’m doing this: PPL, day on, day off, average three days a week. Last thing in the evening.
DB Floor press: 2 reps to wake up, then one set AMRAP up to 8-10. One set band tri pushdowns AMRAP up to 15. One set band laterals AMRAP up to 15.
Skater squats, one set AMRAP up to 10-12. Hip thrusts, one set AMRAP up to 10-12
DB Rows, one set AMRAP up to 15. Weighted pull ups one set AMRAP up to 10. Some Y pulls and face-pulls with the suspension thing, AMRAP up to 15.
Big veggie protein shake morning and night, and most of my cals in the evening.
This time, I WILL NOT try to do stupid heavy singles or low reps, I WILL NOT get myself hurt, I WILL NOT get fatter, I WILL drink that gunky muck of a shake morning and night and I WILL stay off the alcohol (nearly a year now off it except for the odd dark beer or two, don’t really miss it, and the better sleep is a huge bonus).
Right now, I can handle the 40s and the 45s DBs quite well. I am going to rag doll those DB fifties (110lb) for over 12 reps in each of the movements above, before Christmas.
Wow. It was the Autumn (fall?) of 2018 when I could last floor press the fifties for seven reps. Instead of steady progress from there, I went a good bit backwards, and then just about caught up again.
But since I’m a year and half older, that kind of means, in relative terms, I’m ahead. That will do.
So then, back to the salt mines. Floor press, skater squats and rows, Pair of 50 Kg for ten reps…nearly there…just a few more reps on the floor press…
YAAAAAAAYYYYYYY!!! Oh happy day!! Oh joy of joys!! Ten nice reps with the fiddies in the floor press. Stooge HAPPY. 49 years old this summer.
Big shout out to young master @Christian_Thibaudeau for his work on specialising on one lift for three days a week (for me: Mon, Wed, Fri) and then maintaining the other lifts once a week (sometime over the weekend)
Well, that was interesting. No sooner had I hit my target than I realized I had triggered the same sort of nerve impingement that had beset me a year earlier on my rows. This one, around my shoulder, was much less debilitating, but it set me back a few weeks all the same.
What I learned is that I cannot do the same lift three times a week, and so now I have settled on a much-better-for-me program of Push-rest-pull-rest-push-rest-legs-rest-push…as an example of a Push specialisation phase. Then I switch to legs-rest-push-rest-legs-rest-pull-rest-legs…etc.
One or two warm ups with the same weight as working set, and then one big set to the last good rep.
I really think this is the holy grail end-game program for me.
Right now I’m doing a good 15-18 rows with the 50kg DBs, a good 10 skater squats with the 50 kgs DBs, and I’m at 8, hopefully soon to be 10 floor presses, again with the two 50s. On pull day I do suspension face pulls and about 15-18 good pull ups with slightly supinated medium grip. I’m back up to 97K body weight but my waist is still okay and so I’m not too concerned. Ill lean out a bit for summer.
Target is at least 12 good anyday reps in all lifts before I’m 50 this summer, and then keep going until I die at around 100. (Like I say, I like round numbers!) This time however, I expect not to blow a fuse through over use etc.