Thank you Raven. When i got hit in the shoulders, my whole body sort of froze up. It was a struggle to stand up after sitting in a chair, and getting out of the bath was a max effort. I couldnāt squat half way down with no weight. My flexible body was just ā gone. With poor appetite my bodyweight went way down.
Build up was gradual. I am so weak. The weights i used for warmups are now beyond me. My weight has come back to normal, but i canāt handle any decent lift. I will be 83 next month, maybe aging has caught up with me.
But Iāll take what I can get.
Youāre still going to be over 2 decades better than your peers in regards to physical abilities (probably more, I canāt see many 63 year olds front squatting 65kg, I doubt many 53 year olds are able to back squat 87.5kg) so aging might be catching up to you, but your definitely going strong and delaying the inevitable, an inspirational example!
Why, thank you Alex.Thatās a very kind assessment of my status quo. I am pithed off with last year. Late in the year I was squatting 100 k for 10, and pressing 40 k for 3, going for 5.
Then I crashed into injury, and a frozen up body. Got so it was a painful struggle to get out of a chair, and much worse getting out of the bath.
The doc said,āWeāll look at your shoulders first,ā as they were the worst, because I couldn,t raise my hands higher than my chin. Scans showed partial tears in my subscapularis, both sides, and they injected them.
Getting back to the gym, I could only front sq 20 k (couldnāt get my hands up to hold the bar for a back sq). When I got to extend my arms overhead, press was 20 k.
So I keep working on rehab and flexibility, and now my press is 30 k for 3. Canāt do a lot of them as my shoulders give out.
A 65 k front sq feels like a ton.
I am very encouraged by your assessment.
Iād definitely say honest and kind, thinking about my father, heās always been a fairly fit and active man, recently had cancer and some very significant chemo, but even before that I had him in my garage gym and was building up to using the SSB, squatting 40kg, heās not even 70 yet, youāre light years head of your peers and so many of your juniors.
Iām confident given your determination and fortitude youāll be surpassing these again:
Keep on going and showing that determination and consistency matter so much more than age!
ādetermination and consistency matter so much more than age!ā
So true Alex.
Consistency is not a problem. Training day - get up and go. No argument from the bod. Wouldnāt matter if it did argue, itās gunna happen.
Mon 12-2-2024.
Went out with my wife yesterday, on a 200k sightseeing and food indulgence trip. In the evening i was hit with diarrhea, which continued at intervals all night. This morning i did a light,light workout.
Bend, stretch, squat. 5 reps each.
Front squat. (20 k) 3. (30) 3. (35) 3. (40) 3. (47.5) 3. (60) 3. (72.5) Was so heavy on lift-off that i knew i wasnāt going to get up with it, so i re-racked it.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5. 5.
Press. (20 k) 3. (25) 3. (32.5) 3.
press to chin level and hold. (35) 3. 3.
Seated calf machine (51 k) 14.
Seated rows (52.05 k) 10. (60.15) 10. (68.9) 10.
workout time 54 minutes.
Hi asmonius. You are really something. A totally different breed to me. Even before the medical event last year, i couldnāt hold a candle for you. I am doing 75% of the weights i was managing last year, and getting any more weight on the bar seems a lost cause.
Mon 4-3-2024.
83 now
Bend, stretch, squat. 5 reps each.
Back squat. (20 k) 3. (40) 3. (55) 3. (70) 3. (80) 3. (100) 3.
Palms up Rader Pulls. 5. 5. 5. 5. 5. 5.
Press from rack. (20 k) 3. (25) 3. (32.5) [2+F.]
press to chin level and hold. (35) 3. 3.
Calf machine (60 k) 10. (90) 14.
Chest supported rows . (25 k) 10. (35) 10. (47.5) 8.
workout time 1 hour and 7 minutes. ā chatting about training with a babe who had no right to be that beautiful.
In 2 days i go away for a week, so thatās the end of training this week.
Last August, before my medical episode, I was squatting 97.5 k for 10, and pressing 40 k for 3, and practicing the olympic lifts with speed and flexibility.
After long rehab Iām only three quarters of that, and improvement has slowed right down. With shoulder tears I might not be able to lift again.
I have only ever trained systems, and muscles not much. Now going to try out ācumulative fatigueā training.
Mon. Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
Cleans and presses. 2 sets warmup and 3 sets 5. 60 secs rest between sets.
Heels raise. 3 x 20. 60 secs rest between sets.
Chin Machine. 2 x10. 60 secs rest between sets.
Thurs. Breathing squats. 5 reps warmup. Then 20 reps, not pushed. 20 Rader pulls.
Cleans and presses. 2 sets warmup. 3 x 3. 60 secs rest between sets.
Seated Heels Raise. 3 x 15. 60 secs rest between sets.
One arm rows. 2 x 10. 60 secs rest between sets.
Mon. Front sq 10 x 3. 5 rader pulls. 60 secs rest between sets of squats.
Dumbells Cleans and Presses. 5 x 3. 60 secs rest between sets.
Dumbell single leg heels raise. 3 x 20. 60 secs rest between sets.
Chin machine. 2 x 10. 60 secs rest between sets.
Thurs. Dead Lift. 5 x 3. 3 mins rest between sets.
Cleans and presses. 2 sets warmup. 5. 3. 1. 1. 1. 60 secs rest between sets.
Heels Raise. 3 x 10. 60 secs rest between sets.
One arm rows. 2 x 10. 60 secs rest between sets.
Thatās the plan going in. Iāll see if I can manage it.
Starting a trial of cumulative fatigue training after minimal progress on a āheavyā low rep period. This should impact muscle size, and maybe translate to heavier weights when i go back to rested low rep heavy training. Will run this for 2-3 months and see what happens.
Out of condition at the moment.
So starting weights and sets were low.
Squat 10 sets of 3, each set followed by 5 rader pulls. 60 seconds rest between sets of squats.
Back squat. (20 k) 3. (22.5) 3. (25) 3. (27.5) 3. (30) 3. (32.5) 3. (35) 3. (37.5) 3. (40) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5.
Cleans and presses. 2 sets warmup and 3 sets 5. 60 secs rest between sets.
(15 k) 3. (17.5) 2. (15) 5. 5. 5.
Heels raise. 3 x 20. 60 secs rest between sets.
(40 k) 20. 20. - stopped here, thinking about the effect tomorrow.
One arm rows. 2 x 10. 60 secs rest between sets.
(20 k) 10. 10.
Workout time 35 minutes. Took a minute or two between exercises, setting up the different equipment.
Thurs 21-3-2024.
Cumulative fatigue program, breaking in. Minimal rest between sets.
Breathing Squat. (30 k) 5. (20k) 20. ā¦ I know, I know. But I was so sore after 10 sets of light 5ās on Monday, that I am going total pussy now. As this weight goes up it will remain so light that all reps will stay perfect. Iāve been on death marches before.
Rader pulls. 20. 20.
