thanks!! I only train, at most, 3 times a week. sometimes its only 2. I squat on mondays, deadlift on thursdays and bench/overhead press on sundays.
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I feel like this is the gift we get to give ourselves after decades of busting our butts and training stupidly hard. Don’t need nearly as big a dose of training to get the results we want.
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exactly! i spent years destroying myself in the gym while neglecting huge things like not enough protein, not enough sleep and drinking like a fish. I feel like i have those things pretty much dialed in now and as a result i can train with intensity but not nearly as often. I also don’t feel the need to train one rep max reps anymore. usually the lowest i’ll go is 3 reps, maybe two but they always have to be fast. if i feel myself starting to struggle and slow down, i stop. this has kept me from getting injured and also made my recovery faster. in the past, if i missed a one rep max attempt, i would be done for two weeks. my central nervous system would be depressed for a very long time. now i can recover faster even though i’m getting older.
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squats
-been pushing the beltless buffalo bar squats a bit. I would like to get up to 500lbs without a belt. I’ve been going really slow just to lower the chance of injury as much as possible. And to quote Rocky Balboa- I ain’t as young as springtime no more.
worked up to 450x2. still pretty easy but it’s easy until it isn’t.
backed off to three sets of 330x10 no belt or wraps.
leg press paused at bottom. worked up to 8 plates a side x 5
seated calf raises. started with a 25lb plate for 10 reps and added a plate until i reached 8 plates and then did a giant strip set removing a plate and doing as many reps as i can and then removing another plate with no rest.
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Are ya dead yet?
not quite…lol!! My summer was pretty hectic but I’ll get back to posting. Still training as usual, just forgot to post. You know how it is with us old guys- memory failing and all!!
Heres’s a couple videos of some recent squats.
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International Bench day
I know I haven’t been posting regularly and i’m hoping to get back to doing so. I was really busy over the summer but things are slowing down now. I also train with a couple other guys so i don’t typically video myself when i’m lifting with them. I trained by myself yesterday so i was able to get a couple videos.
Lifting is going really well. I’ve been eating super clean. Mostly chicken and rice for most of my meals. I’ve dropped about 20lbs over the summer up until now- down to 265. I feel much better. sleep is much better as well. Strength hasn’t taken a hit like i thought it would- probably because i’ve lost weight slowly and without cutting carbs.
Warmed up with some bench and hanging. i worked up to 315x10 and would hang from the pullup bar for a minute in between sets. Hanging is the best thing i’ve found to keep my shoulders healthy. I get some impingement that leads to bicep tendonitis if i don’t hang regularly.
Dips-
dips were my main movement today. started with BW and added a plate each set until my top set of 125lbs. These are much easier at a lighter BW.
after weighted dips i supersetted cable crossovers with paused BW dips. the crossovers were done for sets of 20 and the dips were done for sets of 10. worked up to 80lbs on crossovers for each arm. did a total of 10 sets.
finished with triceps pushdowns. started at 100lbs and added 20’lbs until i reached the stack which is 200lbs and then i added a 25lb plate. all for 8 reps.
that’s it. will lift on wednesday. I’ll either do deadlifts or squat.
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Deadlift, back and biceps
Everyone was feeling pretty good so we decided to work up to a heavy single tonight. I didn’t get a video of one of my guy’s deadlifts but he pulled 425 which was a PR for him. Another buddy pulled 605 which was also a PR but he ramped it-video below. I pulled 605 and then i was bullied into pulling 655. in retrospect we should have pulled an olympic 45 off and replaced it with another metal one to give us more room on the bar but we just shoved a 25 onto the end. you will see the consequences of that laziness in my video. The good news is that it felt really light. I think a PR for me right now is in the low 700’s.
I’ve decided to start all of my back training with pullups now. They are great for opening the spine back up after deadlifts as well as opening up my shoulder joints. I’ve been having some impingement issues and hanging as well as pullups is always the cure. My focus is on getting stronger at pullups, not reps. somehow the videos i made last night ended up as shorts. I got a comment that three reps weighted pullups is an ego lift. I don’t ever respond to comments anymore because you can’t fix stupid. actually i always say stupid should be painful.
worked up to 45lbs + bw for 3 deadhang reps. I really want to get these up about 100lbs. My best deadhang pullup with weight was 200lbs- got a ways to go…especially my ego apparently.
finished with some one arm dumbbell preacher curls for 10 reps. started with 30lbs and increased by 5lbs until i reached 70lbs.
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Squats day
Been eating pretty much only chicken and rice for two months now. I’m down to 262 from a starting weight of 275. I feel great. i cut out all sugar and pretty much all gluten. I had some joint pain from inflammation going on and its all gone. Decided to work up to a heavy single on front squats to see how my strenght is and i was very happy that with the weight loss my strength hasn’t taken a hit.
Front squats with buffalo bar
started with 45’s and worked up to 480lbs doing singles all the way. Still have more in the tank.
I love doing single leg work after squats. started with BW and moved to a 40lb dumbbell and increased 10 lbs until we reached a 100lb dumbbell..all for 10 reps.
We made it a competition. All three of us would line up next to each other and we started with one lap- 10 steps down and 10 steps back..no cheating- the knee has to touch the floor on each step. then we did two laps, three laps and finally 4 laps. those were tough after all the other stuff.
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How the fuck did i miss this!
Great to see you on here!
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what’s up brotha!! I haven’t been very good about posting lately but training is always on point for the most part. Now that i’m old I don’t want to fall and break a hip..lol!
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Hell if memory serves i believe we are around the same age. Yeah I can tear something rolling out of bed now.
TRT is a god send. I feel pretty great but just can’t eat like shit and get no sleep. other than that, I’m doing pretty good. I pulled over 700 a month or so ago and squats are going really good. Don’t bench really heavy anymore because they really never developed the chest much anyway. Mostly work up to 405 for some reps now. i’m 53 btw.
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Yeah i was right i got a year on you..
Nothing like being elderly MFers . Myself im rebuilding after a year 3 hiatus of doing jack and shit and wiskey.
Looks like you still got one solid strength base still.
Like I mentioned earlier great to see you back on here.
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good seeing you too!! luckily i haven’t taken any real time off. I gave up drinking about two years ago. it was really taking it’s toll. Wish i had never started actually.
Age is just a number as long as you don’t act like a kid..lol!
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deadlift day
worked up to a 4x4 with 515. this is my last set. i’ve found that hitting multiple sets with 80% or a little more has done wonders for my 1 rep max. this week i’ll push it to 565.
Pendley rows- these have a huge carryover to deadlifts for me. this was my second to last set. last set was 385.
pullups- did sets of 5 working up to 50lbs added.
finished with a biceps circuit of random shit.
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Squat day
buffalo bar squats- worked up to 485x5
front squats with slant board- i dusted off my front squat harness and used it on the slant board. These will smoke your lower back and quads. worked up to 215x5. the harness it’s self is 25lbs but i don’t include that in the weight.
finished with some seated calf raises. deadlifts on thursday.
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deadlifts, back and biceps
worked up to a 3x3 on deadlifts tonight. my plan was to hit 565 for my 3x3 but my inner thighs were still really sore from my squat workout on tuesday. As a result, i scaled it back a bit to 545. should have kept it at 565 because by the time i got to my working sets my legs had loosened up. I’ll hit 565 for my 3x3 next week. Here’s the last set of th3 3x3 with 545
Pullups- My goal is to hit BW pullups with 100lbs of attached weight. tonight i worked up to 60lbs which felt pretty good. FYI, my BW is 267 right now. eating nothing but chicken and rice for the last couple months.
**seated rows-**started at 120lbs and moved up by 20lb increments until we had the whole stack and then added a 25lb plate and then a 45lb plate.
finished with a super set of one arm preacher curls, standing barbell reverse curls and standing hammer grip curls. not a lot of weight but a lot of reps.
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bench day- shoulders, chest and triceps
warmed up with bench press. worked up to 385x5 paused each rep
Dips- worked up to BW (265) + 125lbs of weight x 5. hoping to get up to 200lbs of added weight.
next did a circuit of JM presses in the smith machine, lateral dumbbell raises, elbows out and upright rows. some x some
finished with triceps pushdowns with cable machine. worked up to the stack (200) + 45lb plate x 10
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Squats- I”ve always gotten a lot of carryover from paused lifts. I’m going to do a cycle of paused squats that will last about a month. After that I’m going to hit a squat in the 600’s. I don’t go for true 1 RM’s anymore but more like whatever I could hit for a triple. This greatly reduces the chances of injury in my advanced aged state..lol.
last night we worked up to a 3x3 with 420 but i added 20lbs for my last set because it was a little too easy.
finished with slant board front squats with the harness- worked up to 245x5 paused. These will fry your entire posterior chain and quads. it’s a super uncomfortable exercise but it’s just the ticket for bullet proofing you body against all those unexpected injuries. one of the guys i train with said that he stepped down out of his truck and his foot slipped out from under him. before he started lifting with me he would have definitely hurt himself but since he started training with me, he was able to roll with it and didn’t hurt anything. That’s really the basis of all my training now. I want my body to be able to pick something heavy up without having to go grab my lifting belt or be able to step out of the shower and slip and not tear up my groin…stuff like that.
thursday is our deadlift day but we are going to load up the trap bar and see how heavy we can go on that. Again, i’ll only go heavy enough that whatever i hit at the top, i would be able to triple it if i needed to.
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