Hey man,
Good luck with your goals. Looks like you’re headed in the right direction.
If you are having trouble with intensity/motivation, I recommend the following
-V
[quote]speakman wrote:
I promised to post a chart of my recent progress, so here it is…
Notice the two weeks with all blanks – I had that crappy flu that’s been floating around, and at my age it just doesn’t seem possible to recover from something like that without just strict bed rest. So, no lifting during those two weeks, which was the longest I’ve gone without hitting the gym in years.
That was hard! Not to mention this was also during my break from the Testosterone shots, so let’s just say that when I finally did hit the gym, it was a bit sad…
In any event, back at the gym full-time, back on the HRT, and having a great time… But am I making progress? I don’t know, how do my numbers look to everybody?
I’ll also plan to post a photo or two soon, as promised… That may be the real test of whether the last year has been a waste of time or not…[/quote]
Look I might catch some flak for this but get a new routine. I agree rippetoes is awesome, I did it for my first year of lifting but I had no guidance and my form was probably horrible as fuck when I think about it and I look back and I could’ve used help.
Also forget all this bullshit about your wrist size(hate the internet for this kind of shit), skinny fat bullshit and I’m to weak this or that FUCK THAT (just get some cardio in regularly, look into justin harris/shelby sternes carb cycling)
So in that respect. I want to share something with you. You’re 40+ and you probably use shitty form on most of your compound movements. I suggest you keep the ones you feel you can gain poundage on best and you feel actually hitting your muscles good. Then do those alongside machines (that you will use with Christian Thibs routine he provided for trojan)
To also echo what others say, get your intensity in check. For instance after leg day your fucking legs should annihilated. Doing a bodyweight squat should be hard and you should feel soreness for days after. You should be in that good pain after workouts.
I advise you to go through one of the physique clinics routines (Trojans) and follow it from start to finish.
It’ll make you ramp up the intensity for sure. Here’s a link go through and learn all about rest-pausing, clusters and I guarantee if you give it a go and beat your log book week after week. Eat over maintenance calories week after week you’ll grow at a good pace. shit even follow the diet in this link also, tweak it to your needs.
Trojan Physique Clinic
http://www.T-Nation.com/readPhysClin.do;jsessionid=EEB528503B7BE8449423171FC7DBA6B6.hydra?id=1859240&pageNo=0
[quote]speakman wrote:
ZeusNathan wrote:
whatever program you are on, it has my vote for the worst program ever.
your numbers suck my balls
47 weeks… and your deads are at 135lbs…
AND you are taking test.
wtf r u doing
this is what u get for listening to stronghold
Stronghold essentially just told me to listen to Mark Rippetoe, which a lot of other people told me to listen to, too. In fact, many thousands of people seem to listen to, and trust, Rippetoe. So, if there is a problem, maybe it’s with me, not the program. Maybe I’m just not super genetically-gifted when it comes to bodybuilding (let me end the suspense: I’m not!!!). Go back and read my very first post in this thread for a reminder of my various frustrations…
That said, I’m still a lot stronger and in better shape now than I was; in fact, better than ever in my whole life. Still one of the smaller and weaker guys in the gym (if not the smallest and weakest) among those who lift on a regular basis. Does seem crazy now that I’m on test regularly; also on HGH for the last month or so; and getting close to 3,000 calories a day now…
On the other hand, I’m now doing five sets of each exercise instead of just three (just started this a month or so ago). And now my deadlift is up to 165. So, I’ll just keep going…
You still seem hesitant to offer any real advice or any semblance of a program. All you’ve ever done is preach that 3 x 12 is the holy grail of weightlifting. Is that the whole program? Nothing else to it?
I also haven’t received any new lifting advice from anyone else lately, which is fine. But if anyone would like to suggest a new program at this point (or to just recommend that I stick with what I’m doing), I’m all ears… I hope everyone has at least noticed that I haven’t quit, not by a long shot!!![/quote]
Yeah you know what? A lot of people aren’t genetically gifted to be magnicent pro like bodybuilders. Yet you can still atleast be one of the strongest/biggest guys in your gym if you pay your dues.
Also all this talk coming from you about I don’t have genetics for bodybuilding this and that and people keep recommending you rippetoes and 5/3/1 (not that I have anything against them Wendler, Rippetoe are awesome guys) Yet they’re at the core more for powerlifters and cater better to people who do SPORTS/Powerlifting.
It’s not rocket science. Get a program(with some compounds+machine work) that uses higher rep ranges, get stronger in those rep ranges and eat big. How fucking hard is this?
Guys (and girl)… I sincerely appreciate all the great feedback, and especially the tough words. I believe that everyone of you wants to see me succeed, and believe me when I say that I can totally handle – in fact, greatly appreciate – the most profanity-laced “stop being such a complete wimp” tirades that you guys can throw at me. I hear you!!!
At this point, I think the only “real” excuse that I’ve had for not making great progress is the hormone issue, but this FINALLY seems to be under control. Now it’s totally up to me. Again, in spite of everything, I’ve never given up and I never will (just think what I’d become if I did!!). And even though my numbers still seem sad, I swear I’ve made SOME progress over the last year… Go back and look at my starting numbers!! Those weren’t “faked” in any way, I promise…
As for a new program, yes, it’s definitely time. As it is, I’ve made some substantial modifications to Rippetoe’s just to stir things up, but now it’s time for something totally different. So, I’ll research the couple of options that have been suggested here and will make a decision…
In the meantime, today I deadlifted 175 for 2x8 followed by 165 for 3x8. Most I’ve ever done. So, see, I can learn!!! LOL
My final suggestion taking everything into consideration. You are clearly a guy who doesn’t have the “add weight to the bar” mindset down. Trust me, you don;t, regardless of how much you progressed or whatever.
GET A TRAINING PARTNER WHO WILL PUSH YOU. you are doomed to fail otherwise. I recognize your type all too well.
I also believe that for someone like you who cannot crank up the intensity at will, a possible alternative is to jack up the frequency and volume instead till you learn to push.
A program where the progression is factored in will be better for you.
Follow Chad Waterbury’s big boy basics to the letter.
After this do his ABBH TO THE LETTER.
After this, get back to your 5x5 with a separate arm day.
[quote]tribunaldude wrote:
My final suggestion taking everything into consideration. You are clearly a guy who doesn’t have the “add weight to the bar” mindset down. Trust me, you don;t, regardless of how much you progressed or whatever.
GET A TRAINING PARTNER WHO WILL PUSH YOU. you are doomed to fail otherwise. I recognize your type all too well.
I also believe that for someone like you who cannot crank up the intensity at will, a possible alternative is to jack up the frequency and volume instead till you learn to push.[/quote]
Now I’m pushing a friend who has barely progressed say… 5 pounds of muscle? in 5 years. I have to really second this one because:
-There seem to be some people who just can’t do it by themselves.
-Intensity is the better buildup for big muscles, but some guys are just not cut out for intense programs like DC or any other from the HIT family. Compensating with volume would be a good/better alternative.
[quote]MEYMZ wrote:
tribunaldude wrote:
My final suggestion taking everything into consideration. You are clearly a guy who doesn’t have the “add weight to the bar” mindset down. Trust me, you don;t, regardless of how much you progressed or whatever.
GET A TRAINING PARTNER WHO WILL PUSH YOU. you are doomed to fail otherwise. I recognize your type all too well.
I also believe that for someone like you who cannot crank up the intensity at will, a possible alternative is to jack up the frequency and volume instead till you learn to push.
Now I’m pushing a friend who has barely progressed say… 5 pounds of muscle? in 5 years. I have to really second this one because:
-There seem to be some people who just can’t do it by themselves.
-Intensity is the better buildup for big muscles, but some guys are just not cut out for intense programs like DC or any other from the HIT family. Compensating with volume would be a good/better alternative.[/quote]
Maybe with my age and past injuries (especially the nasty hernia thing) I am holding back subconsciously (if not consciously). I’m going to really think about this, because if it is a mind-over-matter thing I can force myself through it. Helps to be aware of it… I do remember the last time anyone actually worked out with me (and therefore the last time I actually had a spotter), I “miraculously” added twenty pounds to my bench press (which I was able to hold onto on subsequent workouts)… Go figure…
As for increasing volume, I think I mentioned that just over the last couple of weeks I’ve made myself go from three sets of everything to five or six sets on everything… Does this count? Any other advice along the lines of getting my volume up?
[quote]speakman wrote:
MEYMZ wrote:
tribunaldude wrote:
My final suggestion taking everything into consideration. You are clearly a guy who doesn’t have the “add weight to the bar” mindset down. Trust me, you don;t, regardless of how much you progressed or whatever.
GET A TRAINING PARTNER WHO WILL PUSH YOU. you are doomed to fail otherwise. I recognize your type all too well.
I also believe that for someone like you who cannot crank up the intensity at will, a possible alternative is to jack up the frequency and volume instead till you learn to push.
Now I’m pushing a friend who has barely progressed say… 5 pounds of muscle? in 5 years. I have to really second this one because:
-There seem to be some people who just can’t do it by themselves.
-Intensity is the better buildup for big muscles, but some guys are just not cut out for intense programs like DC or any other from the HIT family. Compensating with volume would be a good/better alternative.
Maybe with my age and past injuries (especially the nasty hernia thing) I am holding back subconsciously (if not consciously). I’m going to really think about this, because if it is a mind-over-matter thing I can force myself through it. Helps to be aware of it… I do remember the last time anyone actually worked out with me (and therefore the last time I actually had a spotter), I “miraculously” added twenty pounds to my bench press (which I was able to hold onto on subsequent workouts)… Go figure…
As for increasing volume, I think I mentioned that just over the last couple of weeks I’ve made myself go from three sets of everything to five or six sets on everything… Does this count? Any other advice along the lines of getting my volume up?
[/quote]
Yes, get your squat and DL up to about 315, whatever time it takes. Your bench is too high, or the others are too low.
[quote]MEYMZ wrote:
Yes, get your squat and DL up to about 315, whatever time it takes. Your bench is too high, or the others are too low.[/quote]
Wow! I’ll be thrilled just to break 200 on my squat and dead… But I’ll make 315 my goal. If I can keep up my current rate of increase (and avoid any more nasty injuries; had a BAD groin one with the squat last fall and a nasty lower back one with the DL), I’ll get there…
Not sure what you mean by, “Your bench is too high, or the others are too low.” I think you’re saying that I should be squatting and deadlifting a lot more than what I’m benching. Is this accurate? This would make me feel better about the fact that my bench is pretty stagnant at the moment, even as my squat and DL seem to be climbing fast…
[quote]speakman wrote:
MEYMZ wrote:
Yes, get your squat and DL up to about 315, whatever time it takes. Your bench is too high, or the others are too low.
Wow! I’ll be thrilled just to break 200 on my squat and dead… But I’ll make 315 my goal. If I can keep up my current rate of increase (and avoid any more nasty injuries; had a BAD groin one with the squat last fall and a nasty lower back one with the DL), I’ll get there…
Not sure what you mean by, “Your bench is too high, or the others are too low.” I think you’re saying that I should be squatting and deadlifting a lot more than what I’m benching. Is this accurate? This would make me feel better about the fact that my bench is pretty stagnant at the moment, even as my squat and DL seem to be climbing fast…[/quote]
Well it could be the two of them, but nothing should be too high. The point is that they are unbalanced, and you should strive to compensate (increase) on the DL and squat, specially if your bench is stagnated (not saying that you should remain with 190 on the bench). You really seem to want to climb up on muscle development, I think that’s why many lifters up here have chosen to help you, good luck.
Just to throw in my $0.02: two questions come to mind - how confident are you of your technique, and when do you add weight to the bar? I started doing Rippetoe after a few months of relative stagnation, and while I’m not done reaping the benefits of linear progression by any means, I can vouch for it improving my training immensely.
To make explicit what Rippetoe recommends in his book - you don’t just go and hit 3x5, but rather build up to that in three or four warm-up sets, starting with the bar, and adding weight progressively (which I assume you do). The 3x5 (or 1x5 for deads) is one weight for all three sets. And here’s the catch: when you get all 15 reps, you must add weight.
I spent months before this with the mindset that, once a movement felt easy (or easier), I’d add some weight. This was an absolutely terrible gauge of training intensity, add to that the fact that 5x5 front squats never really felt easier. Linear progression takes care of the intensity for you. Make the 15 reps, add weight. Repeat. Clear goals, clear progress.
As to how much weight: try something small. You write that, upon getting a spotter, your bench magically increased by 20 lbs. That makes me think that either your spotter was doing 20 lbs of work for you, or your technique is not as solid as it could be - that you might not be as tight as you could be, good leg drive, etc. With good technique, you will feel confident about your lifts - with sloppy technique, any lift could be hit or miss.
Thus: add a little weight to the bar every time you can. Psychology plays a role too - the thought that an extra 5 or 10 lbs won’t crush you. Make the increments as small as you need to, just keep making them! Finally, on all these points, I can recommend buying Starting Strength - sure, you have the essential program, but it contains a wealth of information on technique that you might find helpful, plus a bit of background and general pointers. Good luck!
[quote]aut-x-rs wrote:
Just to throw in my $0.02: two questions come to mind - how confident are you of your technique, and when do you add weight to the bar? I started doing Rippetoe after a few months of relative stagnation, and while I’m not done reaping the benefits of linear progression by any means, I can vouch for it improving my training immensely. To make explicit what Rippetoe recommends in his book - you don’t just go and hit 3x5, but rather build up to that in three or four warm-up sets, starting with the bar, and adding weight progressively (which I assume you do). The 3x5 (or 1x5 for deads) is one weight for all three sets. And here’s the catch: when you get all 15 reps, you must add weight.
I spent months before this with the mindset that, once a movement felt easy (or easier), I’d add some weight. This was an absolutely terrible gauge of training intensity, add to that the fact that 5x5 front squats never really felt easier. Linear progression takes care of the intensity for you. Make the 15 reps, add weight. Repeat. Clear goals, clear progress.
As to how much weight: try something small. You write that, upon getting a spotter, your bench magically increased by 20 lbs. That makes me think that either your spotter was doing 20 lbs of work for you, or your technique is not as solid as it could be - that you might not be as tight as you could be, good leg drive, etc. With good technique, you will feel confident about your lifts - with sloppy technique, any lift could be hit or miss.
Thus: add a little weight to the bar every time you can. Psychology plays a role too - the thought that an extra 5 or 10 lbs won’t crush you. Make the increments as small as you need to, just keep making them! Finally, on all these points, I can recommend buying Starting Strength - sure, you have the essential program, but it contains a wealth of information on technique that you might find helpful, plus a bit of background and general pointers. Good luck![/quote]
Good points.
In fact, Maraudermeat does 5x5 by leaving 1 or 2 reps in the tank and when he gets 5 on the first two sets he goes up in weight the next week.
so if he got
225x5, 225x5, 225x4, 225x3, 225x3 then next week weight would be added, he never gets 5x5.
I’ve started this and can not say if it works for me yet.
after the ME set of 5x5 then you would used a few exercises for sets of no less than 10 reps.
I’m not telling this guy to change his program. Just throwing this out there. MM is a big, big strong mo’ fo’.
[quote]Free2Be wrote:
aut-x-rs wrote:
Just to throw in my $0.02: two questions come to mind - how confident are you of your technique, and when do you add weight to the bar? I started doing Rippetoe after a few months of relative stagnation, and while I’m not done reaping the benefits of linear progression by any means, I can vouch for it improving my training immensely. To make explicit what Rippetoe recommends in his book - you don’t just go and hit 3x5, but rather build up to that in three or four warm-up sets, starting with the bar, and adding weight progressively (which I assume you do). The 3x5 (or 1x5 for deads) is one weight for all three sets. And here’s the catch: when you get all 15 reps, you must add weight.
I spent months before this with the mindset that, once a movement felt easy (or easier), I’d add some weight. This was an absolutely terrible gauge of training intensity, add to that the fact that 5x5 front squats never really felt easier. Linear progression takes care of the intensity for you. Make the 15 reps, add weight. Repeat. Clear goals, clear progress.
As to how much weight: try something small. You write that, upon getting a spotter, your bench magically increased by 20 lbs. That makes me think that either your spotter was doing 20 lbs of work for you, or your technique is not as solid as it could be - that you might not be as tight as you could be, good leg drive, etc. With good technique, you will feel confident about your lifts - with sloppy technique, any lift could be hit or miss.
Thus: add a little weight to the bar every time you can. Psychology plays a role too - the thought that an extra 5 or 10 lbs won’t crush you. Make the increments as small as you need to, just keep making them! Finally, on all these points, I can recommend buying Starting Strength - sure, you have the essential program, but it contains a wealth of information on technique that you might find helpful, plus a bit of background and general pointers. Good luck!
Good points.
In fact, Maraudermeat does 5x5 by leaving 1 or 2 reps in the tank and when he gets 5 on the first two sets he goes up in weight the next week.
so if he got
225x5, 225x5, 225x4, 225x3, 225x3 then next week weight would be added, he never gets 5x5.
I’ve started this and can not say if it works for me yet.
after the ME set of 5x5 then you would used a few exercises for sets of no less than 10 reps.
I’m not telling this guy to change his program. Just throwing this out there. MM is a big, big strong mo’ fo’.
[/quote]
Thanks for this suggestion - sounds like just what I would have needed to make more progress with 5x5; though I’m happy with mainly 3x5 for now, I’ll give this a go next time I’m looking to make changes.
Well, I was really excited about posting my latest chart, which I planned to do this week… About a week and a half ago, I actually made it up to 205 on my deadlift (2 sets of 6, before dropping the weight down to 195 for 2 sets, then down to 185 for last 2 sets)… I’m also up to 195 on my squat, and wanted to wait until I graduated to 205 on that (was planning on this week) before posting my chart…
In any event, last Friday on the fifth rep of my first set, I felt a nice “pop” in my lower back, right where I had the injury last year. Sure enough, I’m sprained again. Doesn’t seem as bad as last time, but still pretty discouraging…
Now what do I do? Take a week off (or longer?) and then start my deadlifts again, back down at a lower weight again? This really stinks!!
And what can I do from here to avoid this injury? Kind of scary (don’t want to eventually do something much worse with my back)… I won’t invite flaming by asking about a back support belt (or whatever we call them), but what about straps? Would those help to save my back at all? (I can develop my forearms with other things.) What about stretching before deadlifting?
Also, in case nobody caught it, I start with the heaviest weight and then take weight off from there… Any comments/flames on that?
why does he even need to deadlift?
seriously…
I don’t understand that.
[quote]speakman wrote:
Also, in case nobody caught it, I start with the heaviest weight and then take weight off from there… Any comments/flames on that?[/quote]
The heaviest weight should be at the end not the start. Otherwise, injury is likely.
Below is a copy / paste of notes from Cephalic Carnage from another post;
For standard BB ramping, you get 2 versions:
a) oldschool way… keeping reps roughly the same on all "warm-up "sets:
(generally using an open rep range like 2-10 or 4-12, depending on exercise and muscle-group/injury potential) and going up in large weight increments whenever you can do enough reps on your work-set
Bench
Bar12
1358
2258
3158
(those were all your “get ready” sets)
405*as many as possible, 2-10 or whatever.
(work set)
b) modern way… going down in reps on “warm-ups” to save energy for work set…
(generally using a narrower rep-range)
Adding weight onto work set in smaller increments, but more often (to stay within rep range)
Bench
Bar12
1358
2255
3153
(maybe do 3551-2 here if you want)
(all get-ready sets)
405as many as possible (6-10 or 8-15 or whatever)
(=work set)
Subsequent lifts for the same muscle-group may not need as many warm-ups… Also, how strong you are kind of dictates how many total sets (due to warm-ups) you do, but also depends on how easy it is to get injured on the exercise etc.
[quote]speakman wrote:
Well, I was really excited about posting my latest chart, which I planned to do this week… About a week and a half ago, I actually made it up to 205 on my deadlift (2 sets of 6, before dropping the weight down to 195 for 2 sets, then down to 185 for last 2 sets)… I’m also up to 195 on my squat, and wanted to wait until I graduated to 205 on that (was planning on this week) before posting my chart…
In any event, last Friday on the fifth rep of my first set, I felt a nice “pop” in my lower back, right where I had the injury last year. Sure enough, I’m sprained again. Doesn’t seem as bad as last time, but still pretty discouraging…
Now what do I do? Take a week off (or longer?) and then start my deadlifts again, back down at a lower weight again? This really stinks!!
And what can I do from here to avoid this injury? Kind of scary (don’t want to eventually do something much worse with my back)… I won’t invite flaming by asking about a back support belt (or whatever we call them), but what about straps? Would those help to save my back at all? (I can develop my forearms with other things.) What about stretching before deadlifting?
Also, in case nobody caught it, I start with the heaviest weight and then take weight off from there… Any comments/flames on that?[/quote]
Well, I’d like to think most of us start with the lightest weight and progressively get heavier. This technique is usually referred to as ramping, or pyramiding and has been written about extensively in other threads especially by Prof X and C_C. Either way for a set of 6 reps @ 205 the progression might be as follows:
95 x 8
140 x 4
175 x 2
205 x 6 or as many as possible
The first 3 sets are used to gear-up to the 4th set with your heaviest current poundage, and the following week the goal is to typically improve upon 1 of 3 things:
The progression method you choose to employ week to week usually depends on the exercise and the rep range you’re using.
Of course the long-term goal is to always increase the poundage.
One would typically move on to the next exercise after completing the top set.
How do you warm up before attempting 205 for 6 reps?
[quote]speakman wrote:
Well, I was really excited about posting my latest chart, which I planned to do this week… About a week and a half ago, I actually made it up to 205 on my deadlift (2 sets of 6, before dropping the weight down to 195 for 2 sets, then down to 185 for last 2 sets)… I’m also up to 195 on my squat, and wanted to wait until I graduated to 205 on that (was planning on this week) before posting my chart…
In any event, last Friday on the fifth rep of my first set, I felt a nice “pop” in my lower back, right where I had the injury last year. Sure enough, I’m sprained again. Doesn’t seem as bad as last time, but still pretty discouraging…
Now what do I do? Take a week off (or longer?) and then start my deadlifts again, back down at a lower weight again? This really stinks!!
And what can I do from here to avoid this injury? Kind of scary (don’t want to eventually do something much worse with my back)… I won’t invite flaming by asking about a back support belt (or whatever we call them), but what about straps? Would those help to save my back at all? (I can develop my forearms with other things.) What about stretching before deadlifting?
Also, in case nobody caught it, I start with the heaviest weight and then take weight off from there… Any comments/flames on that?[/quote]
Step 1 would be to buy a foam roller. Your adductors are clearly beat up if you keep getting inguinal hernias.
Step 2 would be to stop squatting and deadlifting all the damn time. Honestly, the over 35 lifter forums exist because over 35 lifting should not train like a 20 yr old (i.e. most of this site’s population). There’s no reason you can’t pull off significant physique changes, but use your head. If you keep hurting yourself doing the same exercises, then why do you keep doing them? Because some anons on a forum are telling you to? One of these times that “pop” isn’t going to be just a strain, and no amount of test is going to get you in the mood for humpin’.
The first thing to do is to simply modify your current exercises to reduce spinal load. Switch out your deadlift for a trap bar deadlift. Add in some extra glute and hammy work to make up for the change with an exercise like a glute ham raise. The physiological adaptations will be just as good if not better without the injury rate. If that’s not enough, swap out your back squat for a front squat. I hate straight pulling for most people. Certain people with great glute control and hip mobility can get away with straight pulling more often, but once you start loading the weight up on the bar, the frequency with which you can pull decreases significantly.
Step 3 would be to get a ton of glute activation work going on, search the site for articles. If you can’t do a solid single leg glute bridge with the opposite leg pulled and held (i.e. the leg doesn’t come off your chest when you start the bridge), then you have no business doing straight up pulls on a weekly basis.
[quote]Vanilla-Gorilla wrote:
How do you warm up before attempting 205 for 6 reps?[/quote]
I guess I haven’t been. More stupidity on my part.
I guess this wasn’t an issue when I was doing lighter weights, but now that I’m following the obvious advice here of really pushing myself toward real weights, some new issues are going to emerge… I know form is way more important now, too, so I HOPE my form is good. I make a very real effort toward proper form, but without someone who knows what they’re doing standing there and coaching me, I obviously can’t make any real claim to “perfect” form… I’m reviewing Rippetoe’s videos on YouTube…
[quote]challer1 wrote:
Step 2 would be to stop squatting and deadlifting all the damn time. Honestly, the over 35 lifter forums exist because over 35 lifting should not train like a 20 yr old (i.e. most of this site’s population). There’s no reason you can’t pull off significant physique changes, but use your head. If you keep hurting yourself doing the same exercises, then why do you keep doing them? Because some anons on a forum are telling you to? One of these times that “pop” isn’t going to be just a strain, and no amount of test is going to get you in the mood for humpin’.[/quote]
Interesting… All I read everywhere on this site (forums and articles), in Rippetoe’s book, etc., is that the two most important exercises are the squat and the deadlift. I’ll be interested to hear what the other guys say about this, though I’m definitely conscientious about the age-gap issue here on T-Nation… That said, I’ve come to really like squats and deads and suspect that I just need to tighten up my approach. Again, though, interested to hear from the other guys… I like a good war… LOL