An Over 50 Lifter

Training Over 35 Lifter
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[quote]hel320 wrote:
What are you shooting? I never was a great rifle shot. I sucked with the M16 in service. Last time I had to qualify with one the range master said “Chief, you’d better use it as a club”. I always carried a Mossberg 590A1 with a 14" barrel and 12 gauge flechette rounds. Not worth anything at distances but really helped with my accuracy problem up close.
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Flechette rounds are the ultimate replacement for shotgun shells (unless you have depleted uranium shotgun shells).

I’m just shooting a 30.06. Planning to go pig hunting with the guys at church this spring.

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DU rounds are indeed effective, but you can’t eat anything you kill for about 4 million years, or so I hear.

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I’ve been kind of not happy about vacation. I know, I need a rest week once in a while, haven’t had one for a very long time.

I know, I’ve been feeling off my last couple main workouts.

Gee, really gassed out tonight.

My lateral raise I moved up to 165 lbs, only got six reps.

Dip belt to +22.5 lbs (a dumb bell and a 2.5 weight) and gassed out.

Seated row, 307.5 x 8, but my form sucked and I didn’t make it to my standard 9 reps.

Delt fly I just skipped on.

Cable curl went bell, 102.5 x10 – felt really good, but I’ve just started on thos.

Abdominal board, +10 lb and ten reps.

Back extension, was going to do 360, cut it back to 350 x 10 and went and played some bumper pool.

Now to finish packing. I think the vacation is a good idea. Might do some dips here and there, along with my stretches, But I think I’m ready for a brief lay off to recover.

I’ll start over with some weight reduction and better form.

I should have been paying better attention to the signals from my body recently.

Maybe it is time to switch up when I get back.

Can chin-ups replace a seated row for a pulling exercise?

Maybe find a dumb bell exercise to replace the lateral raise machine.

Well, time to take a break, get away from work, pay attention to my vacation, trust my house guests who will watch the house while I am gone, and just relax.

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[quote]skidmark wrote:
DU rounds are indeed effective, but you can’t eat anything you kill for about 4 million years, or so I hear.[/quote]

Naw, it isn’t the radioactivity, just the heavy metal poisoning to worry about. If you are already bald with funny looking skin, nothing to worry about :wink:

Flechette’s provide you with hamburger, no delay from pulling the trigger to picking up the ground round.

I’m actually using Remington rounds, a Winchester 700, bolt action. Wife bought it for me as a surprise gift for father’s day, she got really lucky. Walked in, looked at what they had, asked “do you have anything used” and they handed her the rifle she bought for me.

Anyway, DU would rip the barrel right up. I’m using copper jacketed 150 grain rounds for sighting it in.

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[quote]Elaikases wrote:

Well, time to take a break, get away from work, pay attention to my vacation, trust my house guests who will watch the house while I am gone, and just relax.

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Have a great time Elaikases!

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E, chin-ups are always a great pulling exercise. This would get you closer to using free-weights for most of your lifts.

Have a great vacation and enjoy the recovery time.

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You have a great deal to be proud of. I would have to agree with the general consensus about free weights being superior though.

 The New Rules of Lifting  you read is a great reference with good programs. You might also try anything by Thibedeaux or Waterbury.

 Question for the group: Has anybody had a first competition lately? I am interested in trying one next year, and would appreciate any hints.
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[quote]Clarkf622 wrote:
You have a great deal to be proud of. I would have to agree with the general consensus about free weights being superior though.

 The New Rules of Lifting  you read is a great reference with good programs. You might also try anything by Thibedeaux or Waterbury.

 Question for the group: Has anybody had a first competition lately? I am interested in trying one next year, and would appreciate any hints.[/quote]

DZ had his first a while ago.

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[quote]Clarkf622 wrote:
You have a great deal to be proud of. I would have to agree with the general consensus about free weights being superior though.
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Thanks to all for the good wishes. The closest I came to lifting was doing a bent over dumb bell row with my luggage. It was 52.5 lbs at the time, 8 reps each side :wink:

I don’t want to start any fights, but I find that the free weights (including the cable machine) and the dumb bells feel more “real” to me.

I’m looking forward to Tuesday when I return to the gym. If my flight had gotten in sooner, I’d have gone in Saturday.

I think I’m ready to read Cosgrove’s book again and think about it more in terms of balancing my work-out a little more.

But I’m really looking forward to making progress on my upper body like I did on my lower. I should have fixed my rotator cuff problems a long time ago.

Even better, over ten days, much of it with my mother-in-law’s cooking (including a new type of cookie we labeled the crack cocaine cookie for how addictive it was) and little exercise (except for driving the car, a half day of bicycling and a little walking here and there) I only gained 2.4 pounds.

Looking forward to being back.

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Well, my weight this morning was back to where it was pre-vacation, now to see how my lifts go tonight.

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August 19, 2008

Hip Abduction 350 lb x 21 reps. I had a reality check as I didn’t really believe I could have possibly been lifting that weight.

Hip Adduction 340 lb x 14 reps. Always lose a little when I lay off for a rest. Not bad.

Lateral Raise 160 lb x 7 reps. -5 lbs, +1 rep from last time when I gassed. I’m thinking of doing a cable exercise to replace this, still thinking. My arms aren’t quite long enough to fit the machine.

Dip Belt +20 lbs over body weight, 8 reps. -2.5 lbs. Can’t blame that on weight gained on vacation either.

Seated Rows 300 lb x 9 reps. -7.5 lb, + 1 rep.

Delt Fly Machine 220 lb, 8 clean reps. gassed last time, -5 lb.

Cable Curl 100 lb x 10 reps. Nice and clean, - 2.5 lb.

Abdominal Board, +12 lb, 9 reps. +2 lb, -1 rep. Just kind of moving up the dumb bells.

Back Extension 340 lb x 10 reps. -10 lb. Felt good though. My hamstrings almost failed. I keep my legs from moving when I do this so they don’t have anything to do with the movement, but they kind of feel it towards the end.

Feel good now. A bit sore in my back, on the right, about nine inches above the waist or so (in and slightly down from the shoulder blade, but an inch or two out from the spine). Nothing unusual for a work out, just feeling the seated row.

Still thinking of replacing the seated row with a pull up. I’ve got bars that have the hands facing each other, kind of like this:

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o
Me
The grips are parallel rather than with the hands facing front or back. So not true chin ups or pull ups.

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Neutral Grip Pullups - The upper body deadlift… I loves 'em.

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[quote]skidmark wrote:
Neutral Grip Pullups - The upper body deadlift… I loves 'em. [/quote]

I saw your log, you do dips and pull-ups at bodyweight +100 lbs or more.

Guess they work :wink:

Thanks for letting me know the right name.

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I will say that I have dropped them, since they were doing nothing for my bench. But if you gotta hoist yourself over stuff or pull things to yourself on a regular basis or just want a stronger pullup…Nothing Better.

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[quote]skidmark wrote:
I will say that I have dropped them, since they were doing nothing for my bench. But if you gotta hoist yourself over stuff or pull things to yourself on a regular basis or just want a stronger pullup…Nothing Better.[/quote]

Do you thing pull-ups or seated rows make for more improvement in grappling related strength?

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I’m really enjoying this exercise:

But I keep thinking that maybe I ought to change things up.

Nah, maybe for Christmas I’ll make major changes.

Anyone know a good trainer out in the Dallas-Fort Worth area?

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Both, in my opinion, though I know nothing of grappling. Nothing like an uninformed opinion to base your training on, eh? :slight_smile:

you can get both from the Nautilus Pullover machine or the Hammer Strength Seated Rower. With the later the hands start from above the head and end up around the rib cage.

I’ve thought it was grip that was important for grappling? Like I said, I’m ignorant of grappling.

Or arm over arm thick rope climbing. That’ll give you all three advantages. Gotta work up to that though.

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[quote]skidmark wrote:
Both, in my opinion, though I know nothing of grappling. Nothing like an uninformed opinion to base your training on, eh? :slight_smile:

you can get both from the Nautilus Pullover machine or the Hammer Strength Seated Rower. With the later the hands start from above the head and end up around the rib cage.

I’ve thought it was grip that was important for grappling? Like I said, I’m ignorant of grappling.

Or arm over arm thick rope climbing. That’ll give you all three advantages. Gotta work up to that though.[/quote]

Yeah, but you are flipping strong skidmark, and that says a lot in my book.

I wish they had a Nautilus Pullover Machine, sigh.

Can I work both rows and pull-ups into a work out without the exercises cannibalizing each other?

I’m about to flatten out the rows when I get back to moving the entire stack on the machine again, so that might be a good time to add the pull-ups back in.

Thanks for helping me think.

(and yes, next thing to do is to find a rope -grin- too bad they’ve taken them out of about every place for fear of injuries).

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As an old wrestler and having done a lot of grappling related martial stuff I’d say pull ups and seated rows will definitey help. I’ve found out since I started trying to do pull ups again that rowing strength, in my case, doesn’t equate to pullup ability. I’d do both.

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[quote]Elaikases wrote:
Can I work both rows and pull-ups into a work out without the exercises cannibalizing each other?

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Doing both DB bent over rows and chin-ups in one workout has been working well for me…

Just a data point.