my first time in here, 61 yoa, 5’7 210, i have been lifting for several yrs, 2004- 2009 my powerlifting yrs, gym wight 450/355/450. meet weight 450/335/445. i have been inactive for 2 1/2 yrs, trying to get going again after a few injuries.
Hey Colorado you were moving some serious iron there brother,nice to hear from you. 61 and back at it good man.
Any hoo my rehab is coming along shoulders letting me do a bit last couple looked like this.
Zercher squats barx10 135x10 185x8x3 (just started these again)
Pendalay Rows 1 platex10 1.5 platesx3x3 1.75 plates x3x3 2 plates x3x3 2plates +10’s and 5’s x3x3 1.75 plates x10 using an EZ curl bar do not know what it weighs.
DBBP 10x10 30x10 40x10x3
Pull Over Press 1 plate x8,7,6 also EZ curl bar done from
DBE 40x6
Today did
FW 90’s x 50 yards x 5
S/U 90’s x10 x 5
Shrug 90’s x20x3
SOHP small rock (25 pounder) x 15 big rock ( 60 pounder)x10x3
Reverse Tire Drag ( truck tire filled with rocks) 150 x2
cable push downs 75x15x3
SDBC 40x6x3
RH BW x 20 x3
Doing the tater cuff stuff daily as well. Hey started doing some speed pulls Sumo only 275 for 5 sets of 3 so far. Tried back squats and the shoulders were not ready reps with a plate and a half were bothering them. The Zerchers are OK so far. Bench is still about 9 months away.
Stay Strong.
hey bruce13 looks like you got a good routine going keep it up. since my return i am doing a 5x5 routine, squats on monday, bench on tuesday and dl on friday, with assistance exercises on other days, for rt now keeping light.
Post yer WO I will tag along with you. Always looking to learn brother.
Last 2 looked like this.
Tire Drag 100 back x2 pickup truck tire fulla rocks
Tire flip x10x2 ( 300 pounder little guy for old guy)
Sumo speed pulls 135x10 185x3 205x3 255x3 275x3x7
Stand DB OHP 30x10 40x3x3 50x3x6 40x8
Close Grip Palms facing PU BWx5x5
SLDL 205x6x3
Cble psh dwn 75x15x3
Farmers walk 60s aside x50x2 80sx100 90sx 50x3 Step Up 60sx10 80s x 10 90s x 10x3
Shrug 60sx20 80s x20 90`sx20x2
SDBC 40x9,10,8
French press 60x10 cble psh dwn 75x15x2.
So nice to train again back to see surgeon in August for my 3 month check on last surgery.
Lost my teenage workout crew seems my son and his buddies have physical jobs now and don`t have the juice to train.
As well one of the guys I was helping out from the CFL ( yes we play football too) retired this spring and the neophytes that were training with him are not getting any help from em anymore. All on my own again. Oh well good to move some weight again even if it is light.
See some pretty awesome lifters on this forum inspiring to say the least.
Last 2 looked like this
Tire drag 100fwd 100 bckx2
Zercher squat 135x10 185x3x3 205x3x3
SLDL 205x6x3
Bent Over Rows 1 platex10 1.5 plates x3x3 1.75 plates x3x3 2 plates x3x3 2 plates 10s and 5sx3x3
DBBP 30x10 40x10 60x3x3
SDBC 40x3x3x3 alternate left to right till done
Cble Psh dwn 75x15x3
Tire Drag 100 bck 100 fwd
Sumo speed pulls 135x3x3 185x3 205x3 255x3 275x3x8
SLDL 205x10
SDBOHP 30x10 40x3 50x3x8 40x8
Close grip palms facing PU BW x5x6
Small increases in weight ,sets or reps. On my third set of triples at 275 I popped it pretty fast and sat back with the weight to far had to move my feet back to counter the momentum. Bad form but still made me smile.
OK those in the know please comment
My left leg and left arm are smaller and not as strong as my right. It was my left leg that was affected by sciatica back a few years ago and did atrophy a bit my left calf is an inch and a half smaller than right( both not as big as my arms were) , my left rotator had a “massive tear” as per surgeon and was repaired 7 months ago, this means with the original injury the left was in bad shape for 19 months. I am right side dominant any way.
Doing loaded step ups to balance legs and usually add a set or a couple reps to left arm shoulder etc. This extra work for left as well as sticking to DB work for pressing till shoulders are back in action may bring left side up.
Any suggestions to help balance out my strength and size??
Also suggestions for calf work.
Good work in here.
Regarding the “balance” issue, unless the disparity is huge, I’d just lift with equal weight on both sides and do the same amount of weight/work if you are using dumbbells, and I bet your body will balance itself out just fine over time. I’ve read this before, and that’s been my experience after injuries to one limb or the other, after an initial period of rehab of course, i.e., after the injury has basically healed and its just a matter of one side being weaker than the other. I’d be curious if others have different advice or a different experience in this regard.
For legs do skips as your warmups. Start off at 2 sets of 15 yrds high -skipping.
Then do “duck -unders” . Set bar a chest height in rack or smith squat under facing one pin and duck under and come up the other side to full extension. IE: If your facing one side with the bar directly in the middle of your head and squat under and come up then repeat to other side—Make sense?
Start off at 3 sets of 5
Some people call these “renegade Squats”–Pavel.
Kbell swings, snatches and cleans for shoulder --works great. Start real light and keep reps low until your endurance comes in.
Hope this helps
Pm if you would like more info.
Edit: Found a video
Thanks guys.
jjackkrash seems my CFL offensive lineman agrees with you he spoke to his trainer and he said keep the work even and wave the progression. Caveat was that I may have some damage nerve connective tissue and muscle that could limit strength and size development.
Fischer613 the duck unders are great! Going to add the skipping in as well.
Last one looked like this
Duck Unders ( bar at chest height) 3 sets of 8 ( both ways )
Zercher squat barx10 135x3x3 185x3x3 205x3x3 185x8
BOR 1 platex3x3 1.5 plates x3x3 1.75 plates x3x3 2.15 platesx3x3 1.75 plates x10
DBBP 30x10 40x10x3
SDBC 40x3x3x3
Cble pshdwn 75x15x3
AC quit so hot at home, call in a repair tommorrow hopefully.
How do you like Zerchers for multiple reps and sets? They hurt my arms a bit so I usually stick to low reps/sets or singles, but it looks like you are getting a pile of reps/volume in. Great work.
[quote]FISCHER613 wrote:
Then do “duck -unders” . Set bar a chest height in rack or smith squat under facing one pin and duck under and come up the other side to full extension. IE: If your facing one side with the bar directly in the middle of your head and squat under and come up then repeat to other side—Make sense?
Start off at 3 sets of 5
Some people call these “renegade Squats”–Pavel.
[/quote]
Lot of rotational style shot putters do lots of these. Course it looks a lot different when 300+# guys are doing them.
Looks like you’ve got a lot of volume in your workouts. Good going.
jjackkrash your doing heavy deadstop zerchers gonna hurt more. I am using them muchlighter and I wear some tommy kono foam elbow sleeves( old guys gotta keep them joints warm) which takes some pressure off the elbows. I started doing zerchers and front squats more than back squats to take some pressure off an injured back. They stuck. I also often do them off a bench 17 inches which at my height puts me just below parallel. Bench or box squats are much easier on the knees as I sit back more with the weight keeping the shins straight.
HEL320 some of my old powerlifting buddies comment on the volume too, you think it is to much???
Also for you and Fischer I am thinking of hugging a punching bag and doing the duck unders with a bit of weight whaddaya think?
08/02/12
Tire Drag (truck tire fulla rocks) 100 fwd 100 bck x2 x3
Tire Flip ( 300 pounder) 20 flips x3
SOHP small rock ( 20 pounder)x10 bigger rock (60 pounder)x10 x3
nice WO my son and I moved and spread some topsoil tonight as a WU
04/08/12
Duck Unders Bw x20 Hug a martial arts bag x10x3 Bw x 10 last set end of WO
Wide grip PU BWx3 ,5 6,8 ( first time since surgery)
Pull Over Press w EZ curl bar 1 plate x8x3
FW 90s x 20x6 Step ups 90s x10x3
Shrugs 90`sx20x3
Reverse Hyper BW x20x3
Calf Raise BW x56
raining nice and cool good little WO going for a hike in the rain with Dandy the German Shepard also my coach trainer.