Looks like you’re over you coughing and spewing or at least working through it.
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Mostly. My nose is no longer a snot faucet, but a phlegmy cough remains, much reduced.
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Tweaked my right QL on the cleans, unsurprisingly, but not badly enough to stop me from doing the deadlifts. It should pass before its time to do squats tomorrow. It was bound to happen, since I’ve been completely sedentary during this cold.
The clean recovery is disappointingly slow, given how light the weight is. The pop is gone. Maybe it will come back. I’ve got about two months of doing them planned, so we’ll see.
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58 here, with arthritis and several other long term lifting issues.
I find the Best Damn Workout frequency model works best. The 6 days a week, short consistent workouts have helped maintain and keep strength reasonable.
Getting enough protein and eating a testosterone favorable diet (eggs, grassfed beef, spinach) along with estrogen suppression foods (Pom juice, Broccolli)
Is it going to keep you 35? No, but I find the limitation is my joints, not my muscles being able to lift enough to generate muscle. If I go too intense, joints kill me. No shows in my future, but staying in shape, everything working, and lifting seems to be achievable. Just one person’s experience.
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Declining hormone levels can be a problem for some people. If you need TRT, you need it. But the fundamental problem seems to lie with decline of the nervous system due to age. Your nervous system’s ability to fire motor units starts to decay, and you end up with few motor neurons.
I happened upon this article recently which nicely explains what happens. It comes out of Runners World magazine, so it isn’t lifting specific. But I expect that the process they describe also would also apply to strength training.
I just spit out my drink. 
2022-03-25
1-1/2 Incline BP(tempo 0-2-0) + Hammer Row(tempo 0-2-3)
165 8x1 + 180 8x2
Beltless SSB Squat (tempo 4-2-0) + Hanging Leg Raise
285 8x1 + 8x3
JM Press(tempo 3-0-0)
155 3x5
Seated Calf Press
450 10, 8, 8
Trying to move everything fast on the concentric and extend the eccentric.
Think I’ll put squats with the Clean/PP day. It’s easier on the low back that way, I hope.
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It appears that Louie Simmons has passed.
May he rest in peace.
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A powerlifting legend for sure.
2022-03-27
Push Press
165 1x2, 7x1
Pull up
BW 1x4, 7x2
Deficit DL
355 1x2, 7x1
Standing DB Curl
45’s 4x5
Standing Calves
BW + something 4x8
Didn’t check the stack. Just moved the pin until it felt right.
Shoulder Laterals
Side 20’s 3x8
Rear 20’s 3x8
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Westside Barbell made powerlifting a science. RIP.
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Screwed up the percentages for my deadlift. 355 is fine if I’m pulling from the floor, but for pulling with a 2-inch deficit, it’s too heavy to sustain for 16 sessions of increasing volume. I’m going to have to drop the weight a bit more.
I can’t math.
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2022-03-29
1-1/2 Incline Bench Press
165 1x2, 7x1
Hammer Row (tempo 0-2-4)
180 1x4, 7x2
SSB Squat (Beltless, tempo 4-2-0)
285 1x2, 7x1
325x1 (belted)
JM Press
155 4x5
Calf Press on Leg Press Tempo(0-2-0-2)
450 4x8
Face pulls
40 4x15
Straight Arm Pull Downs
75 4x8
Starting to adjust. Low back was more recovered this time for squats.
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I took a longevity quiz yesterday and it states that I’m going to live to be 101 and that I’m actually physically only 38 years old.
Reminds me of that old joke:
Old Man: “I have the body of a 38-year-old”
Man’s Wife: “Well, you better give it back. You’re getting it all wrinkled.”
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DCA- workouts looking good… 355 deficit DL is no joke…
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2022-04-01
Push Press (4 count negative)
165 2x2, 6x1
Fat Bar Pullup (2-count pause top/bottom)
BW 2x4, 6x2
Deficit DL (2" deficit, no belt, straps)
355 2x2
355 6x1 (2 count pause mid-shin)
Adapting. These felt OK on the back, so I kept the weight the same
Hanging Leg Raises
5,5, 6x3
Seated DB Curls
45’s 5x5
Standing Calves (2 count pause top/bottom)
BW+320 5x8
Rear Laterals
20’s 5x8
Side Laterals
20’s 5x8
This is where I wanted to be. Felt like I worked, but I’m not wrung out. Keep titrating up the volume and see how it feels.
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I’m basically doing the Hepburn plan again, but legit sticking to 70% of max this time. I hope to give it the full run this time. Previously I couldn’t limit myself to the 70% so I would burn out. This time I might get to see if it works as advertised. I imagine as I get closer to 8 sets of 3, I’ll have to reduce on the other lifts. Or I may adapt okay. Either way, it’s fun to experiment.
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