An Over 50 Lifter

Training Over 35 Lifter
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Made my lifts, almost killed a guy who interrupted me to “encourage” me.

Hip abduction
350 x 12 … +5 lb

Hip adduction
340 x 11 … +5 lb, -1 rep

Shoulder Cable Fly (rotator cuff rehab exercise)
37.5 lb x 12 reps … +2.5 lb

Dip Machine
225 lb x 9 reps, +5 lb (2.5 lb to go to tie my PR, recovery is going well on this machine).

Seated Row (interrupted)
255 x 6. I think this might be the exercise to replace with Gunther Rows. Otherwise, back to 250 lb. Figure if I try Gunthers I’ll probably go with two 60 lb dumb bells to start.

Body Weight Dip
11 reps, -1 rep

Cable Curl
125 x 10 … +2.5 lb

Face Pull Seated Cable Row
170 x 10 … +2.5 lb, +2 reps

Abdominal Board
Moved up 3 notches to the maximum slant
+10 lb x 8 reps. Man, that additional angle is hard. Kept a “Capacity” tuck.

Skidmark wheel o’ doom
4 reps (from standing to push-up position flat to standing).

Well, now off to a wedding this week-end. Hope I survive it. Luckily it is a niece’s wedding, but my youngest is the flower girl and they want black tie at 1:00 in the afternoon instead of after 7:00 p.m.

Glad I had this log to report to or I’d have skipped a work-out.

Dropped by after working out and saw my mom and dad. Dad was awake, good to talk with him, then I walked 2.2 miles. Time for a shower and some sleep.

I’ll see how my abs feel in the morning after the wheel of doom experiment.

322

Hey! don’t name the ab wheel after me - 1Geech started it!

Only positive connotations, please!

323

Tony, I have to confess I did think of you while helping with the four loads of laundry my eight year old’s skidmark in the middle of the night produced … but I left that out and just concentrated on the wheel of doom, which I think is pretty cool.

I’m doing well, though I guess I’ll have to call it the Geecher flaming wheel o’ doom instead. Makes for a long entry in the work-out log, but I think it is going to be a good addition.

BTW, measured my hips. 38" – I’ll pass on growing them any more for now.

Speaking of positive connotations, you are an inspiration, I hope you know. I’m grateful for your posts, your advice and your encouragement, as well as your example.

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[quote]Elaikases wrote:
Tony, I have to confess I did think of you while helping with the four loads of laundry my eight year old’s skidmark in the middle of the night produced … but I left that out and just concentrated on the wheel of doom, which I think is pretty cool.
[/quote]

Now you know the origin of my Interweb name.

The Geecher Screecher.

Awshucks. You know who inspires me? BarryJenkins, QuarterTonner, HT and Hel320 - all of whom are dealing with some pretty significant physical limitations right now and all of who continue in this past-time to the extent that they are able.

They don’t complain about it, they don’t give up, they do everything they are capable of. They are loyal to and supportive of each other through their various trials.

325

[quote]Elaikases wrote:

Hip adduction
340 x 11 … +5 lb, -1 rep

[/quote]

I pity the poor fool that gets caught in a leg ‘scissor squeeze’ by you!

326

[quote]Elaikases wrote:

Seated Row (interrupted)
255 x 6. I think this might be the exercise to replace with Gunther Rows. Otherwise, back to 250 lb. Figure if I try Gunthers I’ll probably go with two 60 lb dumb bells to start.

[/quote]

My 2 cents worth and if Carl reads this he may jump in. I’m not usually the voice of caution, but… Shot putters over the years have come up with some innovative exercises.

Old thrower’s are also known for multiple surgeries, injuries, and using canes to walk. This may be in part from the explosive nature of the events and the training.

It also has a lot to do with the fact they’re usually demented and obsessed with the big throw. Approach all lifts deeveloped by them with caution. Having said that, give 'em a try.

327

[quote]Elaikases wrote:
That is from a post of Ferguson’s on Judoforum.com

Get your T levels as high as he got his and you could be getting up at 5:30 p.m. and making those kinds of gains :wink:

[/quote]

Get my T-levels up that high and I’m sure SOMETHING will be getting up at 5:30 AM…

328

[quote]hel320 wrote:
Elaikases wrote:

Seated Row (interrupted)
255 x 6. I think this might be the exercise to replace with Gunther Rows. Otherwise, back to 250 lb. Figure if I try Gunthers I’ll probably go with two 60 lb dumb bells to start.

My 2 cents worth and if Carl reads this he may jump in. I’m not usually the voice of caution, but… Shot putters over the years have come up with some innovative exercises. Old thrower’s are also known for multiple surgeries, injuries, and using canes to walk.

This may be in part from the explosive nature of the events and the training. It also has a lot to do with the fact they’re usually demented and obsessed with the big throw. Approach all lifts deeveloped by them with caution. Having said that, give 'em a try.[/quote]

Thanks for the warning. I’ll take my approach to the Gunther rows carefully and not explosively.

BTW, also started looking at one legged squats from today’s T-Nation article.

Good cross link was http://www.beastskills.com/Pistol.htm

Thanks again for the warning.

329

[quote]skidmark wrote:
Elaikases wrote:
That is from a post of Ferguson’s on Judoforum.com

Get your T levels as high as he got his and you could be getting up at 5:30 p.m. and making those kinds of gains :wink:

Get my T-levels up that high and I’m sure SOMETHING will be getting up at 5:30 AM…[/quote]

Amen.

330

Arrive Florida 12:30 at air port, to bed 2:00 a.m. up around 6:30 a.m. to wedding, then stand around during photos (my daughter was the flower girl) then to reception, then back to the house, pack and to hotel near airport. Up at 4:00 a.m. then to air port … then find out I’m sick.

Finally kind of well enough to work out Wednesday, so I do my Tuesday split.

Hip Abduction
350 lb x 13 reps … +1 rep

Hip Adduction
340 lb x 10 reps … -1 rep

Shoulder Cable Fly (rotator cuff exercise)
40 lb x 12 rep … +2.5 lb

Dip Machine
227.5 lb x 8 rep … +2.5 lb, -1 rep

Seated Row
240 lb x 8 reps … I think I finally have the weight right for the changed way I’m doing the row. - 15 lb, +2 rep

Body weight dips
12 … +1

Cable Curl
127.5 lb x 10 rep … +2.5 lb

Face Pull Seated Cable Row
172.5 lb x 10 rep … +2.5 lb

Abdominal Board
+12 lb x 10 rep … +2 lb, -2 rep

Back Extension
330 lb x 8 rep … - 35lb, -2 rep
(yes, I completely gassed out).

Wheel o’ doom
5 rep … +1 rep (remaining cautious).

I’m thrashed. I need to start walking again. My calves are cramping up at night missing the walking (wish it were just potassium cramps, those would be easy to fix).

Time to shower.

331

Full menu, E. Glad you are over your illness.

332

Thanks Geech. Tried the Gunter rows Saturday, the bench I have for them has some handles that stick out, got my arms on every rep (I was probably not using the bench as intended) so I’m looking for something else to go there.

But I got my Saturday split in as well, got up this morning and got in 2.2 miles and a few bodyweight squats (they always make my knees feel better).

333

Neutral Grip Pull-ups
-17.5lbs x 9 reps same

Wood Chop
127.5 lb x 9 same

Shoulder Press
100 x 9 +2.5 lb

Gunter Row
110 x 4 and bruised my arms on the handles.
Decided I’m doing enough rows

Cable Triceps, meant to do 120 lb, actually did
125 lb x 6 (really seemed a little too heavy), I’ll get back in line (prior work-out was 117.5)

Rotary
45 lb x 10 reps all four positions same.

Out of time and had to get home to take the wife to dinner.

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Good to see you back at it E! Crazy schedules and being sick make things really tough on the workout front.

I hope the wife enjoyed dinner?

335

Mday:

We got to the dinner just before the food was cleared away. Barbecue, all you could eat, especially the brisket. All we missed was the pie, which we would have skipped anyway.

Enjoyed the speaker after.

Was still sick Monday, missed half a day of work.

But I made my Tuesday split tonight.

Hip Adduction
350 lb x 14 reps, +1 rep

Hip adduction
340 lb x 8 reps, -2 reps

Shoulder Cable Fly
42.5 lb x 12 reps, +2.5 lb (I’m starting to feel these in my midsection).

Dip Machine
230 lb x 8 reps, +2.5 lb; should be back to my PR shortly.

Seated Row
215 lb x 8 reps, -25 lb; I think my form is better, next time I’ll add 5 lb.

Body Wt Dip
12 reps, same as last +0

Cable Curl
130 lb x 10 reps, +2.5 lb

Face Pull Seated Cable Row
175 lb x 10 reps, +2.5 lb.

Abdominal Board, top setting
+15 lb x 10 reps.

Back Extension
330 lb x 9 reps; +1 rep, but still 35 lb under what I had been doing.

I still need to do the flaming ab wheel of doom and then to bed.

6 reps.

336

Done, the flaming wheel of doom has been put away for another week.

Now, maybe I am ready to exchange the back machine for deadlifts. I need to study the exercise.

337

bodybuilding.com/fun/tphillips1.htm

rippednaturally.com/deadlift_muscle_mass_technique.html

and

Hmm, maybe I need to get a belt or a trainer.

338

Note that in the video as soon as he began pulling, his shoulder blades went over the bar. This means he was setting up to low. If you set up with sb’s over the bar to begin with, you will be in the strongest pulling position from the very start.

From the start of the movement, as soon as the bar starts moving, you should be be trying to get your hips to the bar. Do not attempt to lift the bar: Instead - attempt to push to the floor away.

Keep a neutral back as much as possible. not arched, not humped, just neutral. All power comes from the glutes and hams and some quad as you take it off the floor. Keep the bar as close to the legs as possible throughout the lift.

339

[quote]skidmark wrote:
Note that in the video as soon as he began pulling, his shoulder blades went over the bar. This means he was setting up to low. If you set up with sb’s over the bar to begin with, you will be in the strongest pulling position from the very start.

From the start of the movement, as soon as the bar starts moving, you should be be trying to get your hips to the bar. Do not attempt to lift the bar: Instead - attempt to push to the floor away.

Keep a neutral back as much as possible. not arched, not humped, just neutral. All power comes from the glutes and hams and some quad as you take it off the floor. Keep the bar as close to the legs as possible throughout the lift.[/quote]

Thank you for the advice. I’ve been thinking of substituting in deadlifts for the back machine, both to work the back differently, to practice the lifts (I want to be able to lift 200 lb judoka off the mat in a deadlift reliably) and to work the legs a little more than I currently am working them.

I just don’t know how to do them and don’t have anyone doing them where I work out. The good thing is that there are lots of bars available and lots of unused plates :wink:

340

Skidmark, one question.

Should I get a lifting belt for deadlifts? Is that something I will eventually need?

Thanks.