Born 1968, 182 cm 95 kg / 22 % fat at present (23-Jul-2017).
dead lift 1 RM 180 kg a week ago.
squat 1 RM 120 kg a year ago
BP 1 RM 110 kg 28 years ago, lol
my goal is to deadlift 180 kg by march 2019 and to perform muscle up.
training neutral grip pull ups to prepare for muscle up but golfers elbow.
toady’s training rest from dead lifting since my pr a week ago:
1 set 5 rep 55 kg OH squat
1 set 8 rep 75 kg front squat
alternating 4 sets of
20 rep of 20 kg kettle bell swings
assortment of body weight lunges and split squats
alternating 4 sets of
6 reps of strict neutral grip body weight pull ups
10 reps of upside down (bridge position) push ups
next training back to dead lift
update 2026-01-20
57y, soon 58 y
182 cm 94 kg / 18 % fat
dead lift 1 RM 175 kg, estimated, not tested 1RM in a long time
squat 1 RM 111 kg a month ago and prolly had more, but right now lower back issue
BP 1 RM 101 kg days ago
My ambition right now is to qualify to swedish powerlifting nationals 2028 veterans class 3 in -93 kg weight class
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todays training (2017/07/25)
OH Squat: 1x6 55 kg
Front Squat: 1x8 75 kg
DL: 1x2 80 kg, 100 kg, 120 kg, 130 kg, 140 kg, 6x2 150 kg sprinkling static holds for the core in between during rest time. the bar i got hold on today had a little bigger diameter in the grip than im used to and i got black spots in my vision after second rep at 130 kg due to that my grip failed and i struggled to maintain it, switched to mixed grip, no more black spots.
DL static hold just below knee caps 100 kg 6 reps for 10 sec
neutral grip BW pull ups 6+7+6+6 reps hack squat 20 kg 1x26, 2x20 push ups
curls 2x8 14 kg, 7.5 kg, 5 kg
todays training (17/07/27)
OH Squat: 1x6 55 kg
Front Squat: 1x8 75 kg
Back squatt: 1x5 50 kg, 1x2 80 kg 90 kg 100 kg 110 kg, 2x10 80 kg
pull downs 8x8 15 sec rest, resistance level 12
4x15 m panther walk
6x15 m 70 kg prowler drag/push
the second back squat rep at 110 kg was ugly. i also felt something in my right hamstring during warm up and the front squats, some kind of tightness but no pain. i always feel back squats mostly in my hamstrings, weird. i dont go ATG just below 90 degree, maybe i should just do 3/4 squats so i can load up my quads.
training 17/07/29
OH Squat: 1x5 55 kg (one rep less than expected, lower back tightness)
Front Squat: 1x9 75 kg (new pr)
DL: 1x2 75 kg, 100 kg, 120 kg, 140 kg 150 kg, 160 kg, 170 kg
DL: 1x8 150 kg (new pr)
neutral grip BW pull ups 6+7+7+6 reps
hack squat 20 kg 1x26,
Dumb Bell Pull Over 1x8 20 kg, 22 kg, 24 kg
Incl. Bench Press using Dumb Bells 1x8 2x26 kg, 1x10 2x28 kg
Interesting set of disparate goals to keep you honest, I like it. There’s no reason you can’t hit it way ahead of schedule IMO. As a fellow older lifter (52 here) I understand about making allowances for joint issues, but I wouldn’t go into it assuming time off for injuries, since that’s something you can’t control but can mitigate, just train smart and listen to your body. Also, be careful about your deadlift frequency, most of the times I’ve hurt my back have been from overdoing it on deadlifting, either frequency or too many reps while fatigued.
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training 17/07/30
extra training in addition to scheduled gym
10 rounds of:
10 push ups
hill sprint (20 m horisontal, 8 m vertical)
training 17/07/31
T-bar row and sprinkling mobility drills and punching heavy bag in between:
1x20 Tbar+0 kg, Tbar+15 kg, Tbar+30 kg
Tbar+45 kg 10+10+10+8+8 reps
alternating Clean and Push press: 5x5 55 kg
training 17/08/02
OH Squat: 1x6 55 kg
Front Squat: 1x9 75 kg
DL: 1x2 75 kg, 100 kg, 120 kg, 140 kg, 6x2 150 kg sprinkling static holds for the core in between during rest time.
weak grip today, had to switch to mixed grip already at 140 kg, not even thick bar, it was kind of hot and i was sweating a lot maybe thats why my grip failed
neutral grip BW pull ups 6+7+7+7 reps
hack squat 20 kg 1x26,
Upside Down Push Ups 8+10+9+10 reps
training 17/08/04
mobility drills
clean 1x3 20 kg, 30 kg, 40 kg, 45 kg
OH Squat: 1x6 55 kg
Front Squat: 1x9 75 kg
Back squat: 1x5 20 kg, 50 kg
Back squat: 1x2 70 kg, 80 kg, 90 kg, 100 kg, 110 kg,
Back squat: 1x2 115 kg new pr
Back squat: 2x10 82.5 kg new pr
Hack squat: 1x27 20 kg new pr
supersetting 8x8 pull downs resistance level 13, one armed push press using barbell
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Love the goals and best of luck. How often do you practice your muscle up progressions and are you aiming to do a bar or ring muscle up. They are both slightly different but coming from a gymnastics background I’d suggest learning a bar muscle up first because if you’ve got any shoulder issues a muscle up on rings can aggravate them.
Also a helpful progression would be chin ups then kipping chin ups, then kipping chest to bar chin ups, then muscle ups with a reverse band and finally full muscle ups. Best of luck pal!
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i train every second day. every second training, thus every fourth day, i do neutral grip chin ups. the other training sessions i do either t-bar row or pull downs, i am not sure these will carry over anything to the muscle up but i hope so, my elbows don’t tolerate chin ups every training session.
i thought the ring muscle up would be easier on my elbows, but i have also had my shoulders fooked up from overhead pressing so if the rings put my shoulders at risk then maybe bar muscle up it is.
i still think i am too weak and/or heavy to try kipping chin ups, but maybe in some 5-6 months, taking it really slow but consistent.
thank you for your input, i appreciate it.
/br bonoboschimp
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Slow and consistent is still progress so good work! I guess whatever causes you the least pain the the best method anyway 
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I am 44 and still do muscle ups at least once a week. In my thirties, I learned how to do both ring and bar MU’s, and the rings are a bit easier. I can rep out 5-6 now on the bar, but I like to keep them at sets of 3 so they stay explosive and clean. I just want to keep making sure I can still them is basically why I keep them in the rotation.
I think explosive “clapping” pull ups are helpful. Try to pull yourself up as fast as possible, then let go at the top and “clap”. Do a few of these explosively. Next, try to pull ups where you pull your chest all the way to the bar, so you just go over it as far as possible. I also used (and still use) weighted pull ups.
Some other thoughts on MU’s: I super set these with box jumps. They prime you for the explosive pull of the MU. Only do about 3 box jumps, so you don’t get fatigued.
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training 17/08/05
extra training in addition to scheduled gym
10 rounds of:
10 push ups
hill sprint (20 m horisontal, 8 m vertical)
training 17/08/06
mobility drills
20 kg 1x6 strict press, 1x5 front squat, 1x3 snatch, 1x3 OH squat, 1x3 clean
30 kg 1x6 strict press, 1x5 front squat, 1x3 snatch, 1x3 OH squat, 1x3 clean
40 kg 1x3 snatch, 1x3 OH squat, 1x3 clean
45 kg 1x3 clean
OH Squat: 1x6 55 kg
Front Squat: 1x9 75 kg
Power clean: 3x1 70 kg
DL+high pull: 3x1 70 kg
oly-DL: 2x3 80 kg
DL: 1x2 80 kg, 100 kg, 120 kg, 140 kg 150 kg, 160 kg, 170 kg
DL: 1x7 155 kg new pr
neutral grip BW pull ups 7+7+7+7 reps hack squat 20 kg 1x28,
Dumb Bell Pull Over: 1x8 20 kg, 22 kg, 26 kg,
Incl. Bench Press using Dumb Bells: 1x8 2x24 kg, 2x26 kg, 2x30 kg
I like your goals. I don’t think it will take you too long to hit 200kg…the muscle up though can be tricky, at least it was for me.
I second the bar muscle ups over rings. I think it will be easier on the joints and also easier.
I dont think Lat Pulldowns and such will have much carryover.
I was doing 3-5 reps with 135 pounds and was no where near a muscle up. But I do think that weighted pullups are great assistance work to the muscle up.
This is basically what I did to transition from a strong Pullup to an Explosive Muscle Up.
PG=Parallel Grip
3s or 5s = 3 or 5 rep sets
You should use Muscle Up grip for as much of this as possible but if you get sore elbows you can use a PG for a lot of it. Try to keep the grip width as close to your muscle up grip width.
For the Explosive Pullups do them until your reps slow down.
5s @ BW-25+10s means do 5 rep sets at body weight, 5 with 25lbs then add 10 pounds each set until you fail.
Aim for 4-6 sets of this. So lets say you get to 75lbs one day your next workout would probably go BW-25-50-75-85 etc.
Hopefully some of that helps!!!
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training 17/08/08
T-bar row and sprinkling mobility drills and punching heavy bag in between:
1x20 Tbar+0 kg, Tbar+15 kg, Tbar+30 kg
Tbar+45 kg 10+10+10+10+8 reps
alternating Clean and Push press: 5x6 55 kg
extra training 17/08/09
10 rounds of: 10 push ups + hill sprint (20 m horisontal, 8 m vertical)