An Over 50 Lifter

Training Over 35 Lifter
101

Capacity – I’m not quite sure I understand the explanation you’ve given.

I liked the feeling I got from the bench, I could feel it in my abdominals the next day when running the stairs.

I’ll try them for a while and then try to work into something more or better.

The machine I was using just didn’t seem to hit much more than the hip flexors, never felt it the same way.

Anyway, I really appreciate the advice, I’m just having a hard time thinking of my back to the floor and anything I can do with my pelvis that is like having sex with the floor underneath me.

102

E-

That’s some serious Lat Raise weight (IMO). What are you using for those? DB’s? Machine?

103

Cool vids E… you look really strong buddy, nice work!

104

[quote]Elaikases wrote:
Capacity – I’m not quite sure I understand the explanation you’ve given.[/quote]

OK, let’s try this again from a different perspective. First, you need to clarify your ROM. Sit in a chair. Without bending at the waist, roll/curl your shoulders (not chest) toward your hips (not your thighs or knees). That is the full amount of flexion that is possible when doing a crunch. It’s a very small ROM, but when you do crunches you want to mimic this.

Now stand up with your back and heels against a wall. This is a neutral position. Normal lordosis should allow you to reach behind and slip your hand (or several fingers) between your lower back (lumbars) and the wall. I’m talking about the area where the lumbar spine has a natural arch or curve. Now, remove your hand and without moving anything else (feet, etc.) tighten your abs and tuck or roll your hips/butt forward so your lower back presses into the wall firmly. (Get the sex reference now? No? Think of Elvis and his pelvis.) Your lumbar region should now be making full contact with the wall, but your tail bone will actually lift off the wall. Your pelvis will have to “rotate” to do this. As your pelvis tucks in toward the wall at waist level, it will lift out slightly from the wall at groin/tail bone level. To keep your heels pressed against the wall your knees will have to “give” ever so slightly. You will feel your butt shift against the wall each time you contract your abs and tuck your pelvis. There is movement, but it should all be very subtle. That’s a pelvic tuck. That’s how you want to start any crunch!

You must isolate and engage the abdominus rectus to do a pelvic tuck, which means your abs are already working even before you start the exercise. Now lie on the floor, feet flat on the floor and try doing a pelvic tuck there. When you press your lower back into the floor, your butt and/or tailbone will lift slightly up off the floor. This is the starting position for your crunches. Remember, the ROM is very small, but you need to hold that pelvic tuck throughout the whole set. If you can’t, then pause, retuck and resume crunching. I’d be willing to bet you have to drop weight and/or reps to get it right.

FWIW, any time you start doing a new exercise you will “feel it” because … it’s new!

Cappy

105

[quote]SteelyD wrote:
E-

That’s some serious Lat Raise weight (IMO). What are you using for those? DB’s? Machine?[/quote]

Same brand of machine as the other weights.

http://www.matrixfitness.com/products/singlestation/latraise.asp

That is a picture of it. I elevate just a little using my calves so that I can get some static calf training at the same time I do the raise.

The exercise has been helping my shoulders and rotator cuffs.

106

[quote]Capacity wrote:
Elaikases wrote:
Capacity – I’m not quite sure I understand the explanation you’ve given.

OK, let’s try this again from a different perspective. First, you need to clarify your ROM. Sit in a chair. Without bending at the waist, roll/curl your shoulders (not chest) toward your hips (not your thighs or knees). That is the full amount of flexion that is possible when doing a crunch. It’s a very small ROM, but when you do crunches you want to mimic this.

Now stand up with your back and heels against a wall. This is a neutral position. Normal lordosis should allow you to reach behind and slip your hand (or several fingers) between your lower back (lumbars) and the wall. I’m talking about the area where the lumbar spine has a natural arch or curve. Now, remove your hand and without moving anything else (feet, etc.) tighten your abs and tuck or roll your hips/butt forward so your lower back presses into the wall firmly. (Get the sex reference now? No? Think of Elvis and his pelvis.) Your lumbar region should now be making full contact with the wall, but your tail bone will actually lift off the wall. Your pelvis will have to “rotate” to do this. As your pelvis tucks in toward the wall at waist level, it will lift out slightly from the wall at groin/tail bone level. To keep your heels pressed against the wall your knees will have to “give” ever so slightly. You will feel your butt shift against the wall each time you contract your abs and tuck your pelvis. There is movement, but it should all be very subtle. That’s a pelvic tuck. That’s how you want to start any crunch!

You must isolate and engage the abdominus rectus to do a pelvic tuck, which means your abs are already working even before you start the exercise. Now lie on the floor, feet flat on the floor and try doing a pelvic tuck there. When you press your lower back into the floor, your butt and/or tailbone will lift slightly up off the floor. This is the starting position for your crunches. Remember, the ROM is very small, but you need to hold that pelvic tuck throughout the whole set. If you can’t, then pause, retuck and resume crunching. I’d be willing to bet you have to drop weight and/or reps to get it right.

FWIW, any time you start doing a new exercise you will “feel it” because … it’s new!

Cappy
[/quote]

Thanks. I’ll probably start over without any weight and see how that goes. Dropping the 25 lb weight ought to make it easier.

The neat thing was that I was feeling it where I wanted to feel it. I’ve been increasing weight on the machine that is supposed to work the same area to where I’d run out of weight on the stack, but I wasn’t ever feeling it the way and in the places I wanted to feel it. With these improvements, I should really get the feeling I want.

Thanks.

107

[quote]daddyzombie wrote:
Cool vids E… you look really strong buddy, nice work![/quote]

Thanks, I’m still trying to get my body into balance now that my rotator cuffs are back in shape.

108

[quote]Elaikases wrote:

Thanks. I’ll probably start over without any weight and see how that goes. Dropping the 25 lb weight ought to make it easier.
[/quote]

Well, yes and no. I was doing crunches with 45-50lbs on my chest, easily, for 15-20 reps. When I started using the pelvic tuck I had to drop to 12-15 lbs. and even then I couldn’t get all my reps!

Yeah. Get ready to be humbled!

If you want a critique on the adductor vid or back extension vid let me know. (Here or PM) I don’t want to come off as the form police!

Cappy

109

Capacity,

Sent you a pm, because I am interested. Then I realized you are only about 125 lbs. I’m really impressed with your lifts. Still interested in your advice.

My most recent goals have been improved rotator cuff health (or why the rear fly got added in and the shoulder raise stuff) and improved upper body strength for Judo. I’d like to return to it again.

I’m reaching the limits on the wood chop, not because of my core, but because my arms can’t keep up with the rest of my body. I’m thinking about that. I don’t want to quit until I can move the entire weight stack, and I’m close (hey, it is just a community gym).

Wish they had a rotary torso machine. Best calf workout I ever got. I’m losing the killer ridges I developed with the statics I did while using that machine.

Anyway, today was improvement across the board, though the wood chop is going to stay the same the next workout or so until the form cleans up.

Also started doing some bodyweight squats. Tried some one legged squats and didn’t do so well, then did twenty body-weight. Should have done a second set of twenty, but I was just warming up to them.

I think if I split my squats away from my adductor/abductor workout they may go better.

But I ran across a guy doing about 200 or so bodyweight squats and they are really ripping things for him. Thought I’d try that for a while and then work out what to do next.

110

137.5 x 10 rear fly +2.5 lb
195x8 wood chop +2.5 lb
62.5 x 8 Shoulder press (warm up)
87.5 x 8 triceps extension (cable, negative focus)
bodyweight squats x 20 (just getting the feel for them, after trying some single leg squats. 3-4 on each leg, just to try them out). I may use light dumbells with the “bodyweight” squats since when I’ve done that before it really pumped up my arms.

The problem I had is that I quickly outstripped my ability to hold on to the dumbbells that were heavy enough. With real high volume, that won’t be a problem. I’ll work it out.

I’m still on low weights, so these are all personal bests.

I’m thinking I need to find another exercise to replace the rear fly machine that will work the same muscles in my upper back.

My eight year old is starting to have an interest, and I want her able to use free weights and not be shackled to machines.

Speaking of which, I need to move to real dips at some point.

My Tuesday workout will probably be on Wednesday this week. I have to go out of town.

May miss posting for a while on that, at least until Wednesday.

111

Capacity – just wanted to thank you publicly for your advice.

Thanks.

112

[quote]Elaikases wrote:
Capacity – just wanted to thank you publicly for your advice.

Thanks.[/quote]

She gave me the advice on the sit-ups that I’m about to use this morning (I have to travel, and the flight they could get me leaves in the a.m. instead of the evening, so I’m off this morning, off to the gym as soon as I post). She also said:

Here is a suggestion. Always ask yourself why you are doing something. If you don’t know why or don’t have an answer then you might want to run it by someone with more experience. For example, before you change a routine, ask yourself why you think you need to change things. If you don’t have a clear-cut answer or you can’t explain what you think you’ll get out of making a specific change, then that’s a red flag. Ideally, you want to get to the point where you can say, “I’m doing X, Y, Z to produce X, Y, Z result.”

I’m still digesting it all.

113

I’d forgotten that when I get into a lifting pattern, lifting at a different time of the day feels a lot harder.

Glad I did it, waiting until Wednesday or Thursday night would have just been too long.

Hip Abduction 345 lbs x 21 reps +5 lbs
I’m thinking I might be able to just drop this and focus on the “bodyweight” squats to work this muscle as much as it needs it.

Capacity was asking what I was doing this exercise for. The real reason was because I got started doing it 3-4 years ago and I’m still making progress. That might not be a good enough reason.

Hip Adduction 337.t lbs x 21 reps +2.5 lbs
Hit failure towards the end and had to use forced reps to make the count.

Lateral Raise 157.5 lbs, 9 reps +2.5 lb
Seated Dip 232.5 lb x 10 reps +2.5 lb

Afterwards I did a few dip belt dips. I’m thinking of switching off the machine and using the dip belt and weights instead.

Seated Row 295 lb x 9 reps +5 lb

I involve my lower back as well as the mid back muscles the way I do it, for a longer exercise (i.e. my elbows end up at my waist, but I also pull back with my back so I come off the rest and then slowly extend back to the rest and extend my arms).

I’m close to the end of the weight stack and happy about it.

Delt Fly 220 lb x 9 rep +1 rep

Did “body weight” squats, but I did them with a light dumb bell load to work my arms. Only 10 lbs x 25 reps. I could feel the Abduction in this, that is the limiting muscle I think.

Still thinking about it all.

Rope Curl 92.5 lb x 9 reps +2.5

Abdominal – dang, Capacity was right. I dropped the weight, focused on form and got 8 reps. Could feel it. Thanks. I can feel it working the absominals, something that machine really wasn’t working (I wasn’t sure what I was working, though it was getting stronger, but I hit the end of the weight stack and my abdominal muscles just didn’t feel much stronger).

Back extension 345 lb x 10 reps +5 lbs.

My hamstrings were sore by the end of the back extension. The belt wasn’t quite tight enough and I was having trouble holding myself in. But the weight felt really good.

Anyway, those are my thoughts and reflections.

I’ll be back in town in a couple days, most of the time will be spent in airplanes or in layovers. Luckily they issued me a lap top to take with me and I’ve got a few movies to watch. (I won’t bore anyone here with what the trip is about, I’ve blogged about it at http://ethesis.blogspot.com/ )

Thanks again for all the advice and encouragement.

114

[quote]Elaikases wrote:

Hip Abduction 345 lbs x 21 reps +5 lbs
I’m thinking I might be able to just drop this and focus on the “bodyweight” squats to work this muscle as much as it needs it.

Capacity was asking what I was doing this exercise for. The real reason was because I got started doing it 3-4 years ago and I’m still making progress. That might not be a good enough reason.[/quote]

I’d like to make a point or two about this. I watched his videos several times. (OK, about 10 times each) First I made a couple of suggestions about form. Not a big deal, just a little tweak or two. Then I asked why the abduction/adduction exercises … and with so much weight? These are assistance exercises, meaning, I would expect to see them in a routine if a trainee is not yet capable of using enough weight on their compound exercises to work them sufficiently, or if someone is having problems with their knees collapsing inward during their squat. In that case then by all means, do some additional adductor work to bring up that weakness.

I guess my point is this: each exercise should have a purpose. Lifting puts enough wear and tear on the body that it’s a shame to devote a lot of time and energy to anything that isn’t necessary. Am I suggesting assistance work isn’t necessary? No, only that assistance exercises should target a specific weakness, but never to the point of diminishing returns.

Yes! Yes! Yes!

[quote]Seated Row 295 lb x 9 reps +5 lb

I involve my lower back as well as the mid back muscles the way I do it, for a longer exercise (i.e. my elbows end up at my waist, but I also pull back with my back so I come off the rest and then slowly extend back to the rest and extend my arms).[/quote]

I’m sorry, I don’t understand your description. Can you try again?

Yup! Humbling, isn’t it? Remember, the idea is to get to the point where you can maintain that pelvic tuck the entire set. For now, if you have to pause to re-tuck between reps, then do. But you want to be able to hold that tuck for the whole set eventually. Then you can add more weight and start all over again! :wink:

Yuck. Have safe travels!

Cappy

115

[quote]Capacity wrote:
[i]Seated Row 295 lb x 9 reps +5 lb

I involve my lower back as well as the mid back muscles the way I do it, for a longer exercise (i.e. my elbows end up at my waist, but I also pull back with my back so I come off the rest and then slowly extend back to the rest and extend my arms).[/i]

I’m sorry, I don’t understand your description. Can you try again?
[/quote]

The seated row machine looks like this:

http://www.matrixfitness.com/products/singlestation/seatedrow.asp

There is a pad your chest rests against and you pull the weight to you and then let it go back. If you pull your elbows past your waist on the pull you can hurt yourself.

To make the exercise work a bit more, as I pull, I come back, away from the chest pad, finishing with my elbows where they belong. Then I go back as I lower the weight until my arms are fully extended and the stack is an inch from resting, then I repeat (so that I keep pressure on).

You know, I’m not sure I think flying into New York one day and flying home the next is a good idea, but I’m sure glad to be home.

116

A little humor.

I get vocabulary words by e-mail from a list. Most are more funny than useful, one way or another.

This was today’s:

[b]
callipygian
PRONUNCIATION:
(kal-uh-PIJ-ee-uhn)

MEANING:
adjective: Having well-shaped buttocks.

ETYMOLOGY:
From Greek calli- (beautiful) + pyge (buttocks).
[/b]

117

Have to use that instead of just shouting out the car window “Nice ass!” Oh wait that was 30 years ago - nevermind

118

QUOTE FROM THE FORST POST ON HERE

‘‘And by the end of the year I’ll be ready to start moving to free weights from the machines.’’

WOW i use the machines 90% of the time , is that wrong? free weights that much better?

119

[quote]matthewt wrote:
QUOTE FROM THE FORST POST ON HERE

‘‘And by the end of the year I’ll be ready to start moving to free weights from the machines.’’

WOW i use the machines 90% of the time , is that wrong? free weights that much better? [/quote]

Who knows?

I’d just like to try some free weights. Never really did, I’m 52, no time like the present to give them a shot for a year or two :wink:

120

July 12

Rear Delt fly, 140 x 8 +2.5 lb I’m getting close to the end of any easy improvements on this exercise.

Woodchops 195 x 8.5 +.5 rep (ok, I couldn’t quite get the ninth rep in)

Shoulder press warm-up 65 x 8 +2.5 lb

Cable triceps 90 lb x 8 reps +2.5 lb

“Bodyweight” squats 16 lbs x 28 reps. I need to pick a day for these. Probably will be Saturdays, but I’m still warming into the concept. My arms start to give out faster than my legs so far. At 20 lbs I’m going to start focusing on just the repetitions (that is a 10 lb dumb bell in each hand).

If I take up Judo again, realized that the abductor and adductor exercises have a very specific use for reaps and sweeps, something that was always a core set of techniques for me. Though I also love to be able to start my workout with some real weight.

But Capacity got me thinking about it much harder than I had been.

Now, off to a shower and a nap. Old guys need their sleep (not to mention I had to get up at 6:00 to make a 7:00 meeting this morning).

A little later in the day than usual, felt kind of groggy.