Superset with front squats:
3x45#
3x65#
3x85#
3x105#
3x120#
3x135#
3x150#
3x165#
Accessories:
1 arm DB press 50# fat grips 10/10/10
Superset with bent over BB row 165# 10/10/10
Good day in the gym, even though it was already hot and humid. Only disappointing thing from today is I currently have soft little baby hands that hurt when I’m doing deadlifts/chinups/rows… Gotta toughen them up.
EZ bar curls superset with tricep extensions 55#: 10/10/10
This was supposed to happen last night when I got home from work, but the heat index was 104F with no breeze in the garage, so I just went to bed early and set the alarm for 0330. Not a fan of getting up that early, but it’s better than heat exhaustion or heat stroke. I’m still drenched with sweat from 73F and humid with no breeze. It was a good session anyway.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 1 power clean
5x225#
5x255#
3x290#
10x325#
Superset with chinups 1/2/3/4/5/6/7/10
Press:
5x45#
5x65#
5x95#
5x115#
3x130#
10x145#
Superset with front squats
3x45#
3x65#
3x95#
3x115#
3x130#
3x145#
Accessory:
1 arm DB press 50# fat grips 10/10/10
Superset with bent over BB row 165# 10/10/10
Very good last day for this cycle! Jumped up to a 185# power clean just to see if it was there, and it was. 10x325# deadlift went smooth and quickly, dead stop on each one but no long pauses. My deadlifts are at about a 2" deficit right now because of the divots the plates have driven into the dirt/gravel floor of my garage, I need to level that out. 10x145# on the press was about all I could do, I was pretty much done after that, but forced myself to do the accessories anyway. I feel good right now, but pretty sweaty. Garage was 75F when I started today, 84F by the time I finished, and minimal breeze.
New 1RM’s and a new cycle starting probably Tuesday.
In all seriousness though, my dad is roughly the same age age, and I wish my dad would at least resistance train as regularly as @OTHSteve let alone be that strong.
I feel no shame claiming the title of ‘old’, I think it needs to lose its stigma! 56 isn’t young by any stretch of the imagination, but old doesn’t have to mean feeble, ready to be put out to pasture.
I like to joke around that my death will be immediately preceded by the statement ‘well, that didn’t work out like I wanted it to…’ or something along those lines. In all seriousness, I plan on doing everything I want to do physically, as long as my body lets me. I plan on competing in Strongman again, and I plan on going snowboarding in Colorado this winter.
Seeing other less young folks like @Cyrrex still hitting it helps me stay motivated, and I also love seeing the young folks like @Bagsy who are continuing to stay strong and active after they’ve stopped competing in sports. I can’t tell you how many people I know who were serious athletes in their youth who at my age have stopped all effort at maintaining their physical health. The habits you build now can stick with you for a lifetime if you embrace them.
Oops, I didn’t notice that your first post was updated in 2019. So you’re even younger than I initially calculated.
That’s awesome.
My dad turned 63 this year. Of course he’s more than his physical capabilities, and while he isn’t broken or anything (he helped me move a little under a year ago and honestly has become healthier over the past couple years), I do worry things will go downhill sooner rather than later.
8/1/21
It was a cooler day than it has been, so I took the dogs for a 1 mile run/walk. I was still sweating by the end of it, but it wasn’t terrible. I need to do some more conditioning though, for sure. That hasn’t been as consistent as my gym sessions.
EZ bar curls superset with tricep extensions 65#: 8/8/8
Day one of new cycle, and everything was feeling good. 15 reps on squat and 15 on bench both felt good. As usual, bench was about maxxed out, I might have had a couple more reps, but I could have kept going on squat for another 5 probably. I also knocked out 15 pull-ups on the last set just to see if I was back to where I could do that. Not bad for a fat old man…
Mate you are killin it. I would struggle to 15 pull ups straight up let alone on the last set. Squats sound like they are in a good place too. Getting lots of work in but not letting them get too near failure is very wise.
That’s an accusation which has almost never been leveled toward me. I’m intelligent, but I’m afraid wisdom was my dump stat…
8/6/21 5/3/1 cycle 4 day 2
Warmup.
Deadlift:
5x45# + 2 power cleans
5x95# + 2 power cleans
5x135# + 2 power cleans
5x185# + 2 power cleans
5x230#
5x265#
10x300#
Superset with chinups 1/2/3/4/5/6/10
Press:
5x45#
5x65#
5x85#
5x100#
5x115#
13x130#
Superset with front squats 3x 45/65/85/100/115/130#
1 arm DB press 55# fat grips 10/10/10
Superset with bent over BB row 165# 10/10/10
So, almost the same as last cycle, in fact the weights were the same for press since with a 5# training max increase, that’s the way the math worked out. Decided to push the reps a little on the last set, got 13, might have been able to get another one but not sure. Also bumped up weight on both assistance exercises. I’m loving having a loadable dumbbell!
Edit: did 13 reps on last press set, but only said 12 in the table.
Well, it’s sort of limited AMRAP. I don’t ever push past 10 reps on deadlift, because form breakdown from fatigue on high rep deadlifts has been a significant % of the training injuries I’ve inflicted on myself. I also almost always leave a few in the tank.
Afternoon conditioning: gave the dogs a bath, then did a 1 mile sprint/walk with them to let them air out some before coming back into the house. It’s not as hot as it has been, but still worked up a good sweat, and the dogs are 3 puddles of skin, bone and fur laying around my desk as I type this.
