tag:blogger.com,1999:blog-23076377463563384702024-02-08T13:46:33.865-04:00Weight lifting at way past middle age.I'm a 53 year old guy who likes picking heavy things up, and putting them down. I'll blog about my progress here.
The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.comBlogger987125tag:blogger.com,1999:blog-2307637746356338470.post-77009581155357775082023-01-26T10:48:00.001-04:002023-01-26T10:48:32.343-04:00Just an updateI picked up gravel biking while away from the gym. It was quite good and I was reversing a lot of the poor health markers I had developed while not hitting the gym over COVID.<div><br></div><div>Unfortunately I had a bad crash end August. I dislocated my right shoulder and did a lot of damage. I am finally back on the bike again and have finished rehab. I'm worrying on strength training my upper body as I lost a lot of muscle due to the injury. (I couldn't even make a bicep peak at my worst.</div><div><br></div><div>I will be going back to the gym. Right now my focus is on cardio still as my overall health issues need to be resolved before picking up the iron again. </div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-72379708106652876992022-06-13T10:54:00.003-03:002022-06-13T12:27:21.308-03:00Bench and Squat<p>1 RM for the Squat is 275.</p><p>1 RM for the Bench is 155.<br /></p><p>Squat: 45x5, 135x5, 185x5, 225x6, 185x5x6</p><p>Bench: 45x5, 135x6x6</p><p>Initial went in thinking I'd crank out 225x6x6. Six reps was about the upper limit I could do. So I dropped back to 185x5x6 which gave me an RPE of about 7. Bench was correct - 6x6 was an RPE of 7.</p><p><br /></p><p><br /></p><p><br /></p>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-42572860768981888552022-05-31T12:11:00.001-03:002022-05-31T12:11:14.055-03:00Strength testing for programI'm going to run a 5x5 Stronglifts program to get back into it.<div><br></div><div>Squat: 135x5, 185x3x5, 205x3, 225x2, 245</div><div>Bench: 135x3x5, 155x3x5 (wide, med, close grip)</div><div><br></div><div><br></div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-47399757818637982972022-04-06T11:59:00.001-03:002022-04-06T11:59:00.633-03:00Been six months since my last postI'm back at work and have a lot of damage to repair. Until I build up a little strength and endurance I won't be posting up my baby workouts lol. Lots of stretching too haha.The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-90022456676857326432021-10-27T12:11:00.002-03:002021-10-27T13:58:03.339-03:00Another week<div>Back in the gym today. A little stiff last week post-workout, but otherwise nothing to report negative.</div><div><br /></div><div>Upping the weight a bit today.</div><div><br /></div><div>Squats: 135x50, 175x5, 185x5, 195x5, 205x5</div><div>Bench: 135x5, 145x5, 155x5, 165x5, 175x5, 185x51</div><div>DB Curls: 25x5x10</div><div>DB rows: 25x5x10</div><div><br /></div><div>Just threw in the DB work for my pull movement. Wasn't too bad - the right bicep tendon wasn't thrilled with curls, so I'll keep them low key. The chief goal is to get the big movement numbers back up. Squat is at 50% of where I'd like, but it will take some time to get back up to that 405 again. Bench is going pretty good. Being able to hit 255-275 would be best case. I doubt 315 is in me since I never hit it prior to turning 50 lol.</div><div><br /></div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-53972999248845310712021-10-20T12:11:00.001-03:002021-10-20T12:43:30.318-03:00Week 3Continuing on with my recovery plan. I sprained my wrist back in early September and again last weekend, so it's a bit stiff. Hips and glutes are getting looser, which is good.<div><br></div><div>Squats: 135x5, 155x5, 175x5, 185x5, 195x5, 185x4</div><div>Bench: 135x5, 145x5, 155x5, 160x5, 165x5, 175x5, 155x6</div><div><br></div><div>Pretty decent. </div><div><br></div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-21242725773097881722021-10-13T12:15:00.001-03:002021-10-13T12:47:30.149-03:00Second dayI was pretty sore after my first workout. Groin and glutes were hit well.<div><br></div><div>Squats: 45x5, 135x5, 155x5, 175x5x5 rpe 8</div><div><br></div><div>Bench: 45x5, 135x5, 145x5x5 rpe 7</div><div><br></div><div>High cable chest flye: 50x5x5<br></div><div><br></div><div>Not too bad. Stretches came easy and added some weight to the bar.</div><div><br></div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-50591842917648679582021-10-08T11:12:00.002-03:002021-10-08T12:04:21.576-03:00Been a while. Back in the gym today. I'm quite rusty and my flexibility is reduced. I'll take it easy and just get my stretch and movements back first.<div><br /></div><div>Hip band walk</div><div>Kettlebell swings 24 kg x 2x10</div><div>Squats: 135x5x5<br /></div><div>Bench: 95x10, 115x10, 135x2x10, 135x5,3,2,1 (max effort)</div><div>Face pulls</div><div><br /></div><div>I wasn't surprised to see my hips and glutes were pretty tight. While I haven't been doing any exercise officially while off I have been doing a lot of manual labour, so my upper body was OK. I've had two birthdays since I was last in the gym, so it's probably best my 56 year old self takes it slow.</div><div><br /></div><div><br /></div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-62617900574663139512021-03-02T16:18:00.001-04:002021-03-02T16:18:10.248-04:00Still alive.<p>Just writing a blog note that I'm still alive. With COVID I've been working from home, and the gym was in my office building. No chance of me risking a commercial gym at my age until this blows over. See you then!</p>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-9780517710318087022020-03-05T13:09:00.000-04:002020-03-05T13:09:17.420-04:00Upper bodyThurs, 5 Mar 20<br />
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<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Bench: 135x10, 185x8, 205x6, 215x4, 215x4, 225x4, 225x2x7</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Face pulls: 115x4x15</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Db concentration curls: 25x3x10, 25x12</div>
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Chest cable flyes: 30x3x15</div>
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CGBP: 135x3x10</div>
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Lat pulldown: 220x3x15</div>
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<br /></div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Added another set of 215x4 to bench. Decreased the slingshot sets by 1 but increased the reps by 1. Upped the cable flye sets by 5 reps each. Upped the pulldowns by 10 lbs and 5 reps per set.</div>
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The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-74039911991823050222020-03-04T16:26:00.000-04:002020-03-04T16:26:06.736-04:00SquatsWeds, 4 Mar 20<br />
<br />
Squats: 135x5, 225x5, 275x5, 295x3x5<br />
<br />
Not terrible. I added 20 lbs to the bar and 1 more set. I was pretty tired by the end of the last set and decided after walking it out that I wasn't feeling it. I'M PAYING ATTENTION TO MY BODY.<br />
<br />
So, I've got another squat day Friday. Lets see if I can crank out another set or two.<br />
<br />
DOMS weren't too bad today. A little Advil last night so I could actually lower myself to the toilet lol. Don't miss DOMS, but since I took so much time off, that's just a fact of life for a bit.<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-76430543624286506622020-03-03T13:42:00.000-04:002020-03-03T13:42:03.819-04:00Upper bodyTues, 3 Mar 20<br />
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<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Bench: 135x10, 185x8, 205x6, 215x4, 225x4, 225x3x6</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Face pulls: 115x4x15</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Db concentration curls: 25x4x10</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Chest cable flyes: 30x3x10</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
CGBP: 135x3x10</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Lat pulldown: 210x3x10</div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
<br /></div>
<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
Good workout today. I added a rep to my raw bench press at 225, then threw on the slingshot and did 3 sets of 6 reps. I accidentally bumped the face pulls up to 115 instead of 110 because I didn't see the little 5 lb thingy on the stack. Curls just aren't getting much better. It's always been weak for me. Everything else was fine - I ran out of time and did 3 sets at the end for the 3 accessories.</div>
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<div style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">
I had DOMS today from yesterdays squats, but no foot pain. That's to be expected after over 2 months of no leg day.</div>
The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-91128893690440503382020-03-02T12:32:00.000-04:002020-03-02T12:32:05.240-04:00SquatsMon, 2 Mar 20<br />
<br />
Squats: 135x10, 225x5, 275x3x5<br />
<br />
It's been a long time. Warmed up with hip circles, empty bar, stretching for a bit then did some light work. I had no pain, but wearing my belt was uncomfortable (stupid belly fat) and I was pretty exhausted by the end of the 3x5 - which seemed like a lot more than that lol. I'll see how my foot reacts, no immediate pain, which is good.The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-54635864292612207332020-02-26T17:00:00.001-04:002020-02-26T17:00:42.144-04:00Still goingWeds, 26 Feb 20<div><br></div><div>Bench: 135x10, 185x8, 205x6, 215x4, 225x3, 215x2, 205x3, 185x6</div><div>Face pulls: 100x4x15</div><div>Db concentration curls: 25x4x10</div><div>Chest cable flyes: 30x4x15</div><div>CGBP: 135x4x10</div><div>Lat pulldown: 200x4x10</div><div><br></div><div>Went well. Few more reps than last time on the back off sets. Can't wait to start back on legs.</div>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-58242289270296433862020-02-20T12:20:00.000-04:002020-02-20T12:20:19.133-04:00Update Thurs, 20 Feb 20<br />
<br />
Bench: 135x10. 185x8, 205x6, 215x4, 225x3, 215x1, 205x1, 185x4<br />
Face Pulls: 100x4x15<br />
DB Curls: 25x4x10<br />
<br />
I'm still having some pain in my foot, x-rays showed nothing. I'm laying off the lower body exercises for now. I may try first week in March if my foot has stopped hurting. I have been working the upper body fairly consistently to maintain strength.<br />
<br />
<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-9320753627832499012020-01-29T15:05:00.000-04:002020-01-29T15:05:35.674-04:00Broken again. Not sure how bad yet.29 Jan 20<br />
<br />
I've had ongoing issues with pain in the lateral aspect of my left foot, roughly opposite of where my arch begins. It's become so painful that by the time night rolls around I'm limping around the house making ouchie faces. <br />
<br />
I had hoped the two weeks I took off at Christmas would have given my body a chance to recover. Especially since I've been babying myself with leg work due to the previous groin pulls.<br />
<br />
Anyhow, saw my doctor yesterday and I have to go for an x-ray of the foot. Hopefully they'll find something so that I can get it fixed. I hate these mystery injuries where all you can do is wait and see if it goes away. If it's broken and I need a boot, great. That sets a timeline and recovery plan.<br />
<br />
In the interim I'll do whatever upper body work I can get away with. It's not my first rodeo, and I know how to work without legs. <br />
<br />
Today was wide and close grip floor presses, seal rows, pull downs, and 1 km of rowing. (one foot strapped in, the other free) - making it pretty glute driven and quite exhausting.<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-811850397791400552020-01-23T13:16:00.001-04:002020-01-23T13:16:40.824-04:00Lower body - deadlifts<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">Thurs, 23 Jan 20</span><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;" /><br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;" /><span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x5, 375x2, 390x1, 405x1, 410x0 F</span><br />
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;"><br /></span>
<span style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;">Not bad. Adjusted the weight a bit but couldn't break 410 off of the floor. Tried twice, no go. I might try doing triples or doubles at 375 - say 3 or 4 sets of 2-3 reps. 405 is definitely my current 1RM max though.</span>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-75497281573265555142020-01-23T11:55:00.000-04:002020-01-23T11:57:40.890-04:00Upper body<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13.2px;">Thurs, 23 Jan 20</span><br />
<br style="background-color: white; color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13.2px;" />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13.2px;">Bench: 135x5, 185x5, 210x5x5</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13.2px;">BB Pendlay Row: 135x10, 185x5x10</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13.2px;">Decline DB Press: 50x5x10</span><br />
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13.2px;"><br /></span>
<span style="background-color: white; color: #222222; font-family: "arial" , "tahoma" , "helvetica" , "freesans" , sans-serif; font-size: 13.2px;">Went well, but still a fairly 8ish RPE. I'll keep it another week.</span>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-55583845847303871402020-01-20T12:58:00.000-04:002020-01-20T12:58:23.305-04:00Lower body - squatsMon, 20 Jan 20<br />
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Squats: 135x5, 225x5, 245x5, 265x2x5, 275x2x5<br />
Anderson Squats: 315x8, 335x3x8<br />
<br />
The squats were supposed to be at 245x5x5, but the RPE felt more like a 7, so I upped them to 265. I'd say the RPE was still about a 7 so I went for 275. 275 felt like a solid 8-8.5. Anderson squats were hard but good at 335. Definitely feeling the pressure on my body when quarter squatting those.<br />
<br />
Finished up with 1 km of rowing - took a little over 6 minutes, which is pretty bad, but my shin splints are killing me. Did a lot of stretching during the session - but it was just pure agony. I'll keep working on them - I know they'll improve because I was doing 5 km in 10-15 minutes last year.The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-21869526709388395622020-01-16T13:26:00.000-04:002020-01-16T13:26:44.920-04:00Upper body - new routineThurs, 16 Jan 20<br />
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Bench: 135x5, 185x5, 210x5x5<br />
BB Pendlay Row: 135x10, 185x5x10<br />
Decline DB Press: 50x5x10<br />
<br />
I am keeping bench the way it is. Progress is slow and steady. Today I was able to complete all the bench sets, with an RPE around 8 or 9. I'll leave it another session. <br />
<br />
I had pretty well maxed out face pulls on the machine and while I was feeling the flyes in my pecs, I didn't feel like I was advancing at all with them. So I switched to a row for my upper back and decline DB press with hooks for chest. I had success in the past doing decline DB press - and with the reps per set around 10 I do feel it in my chest. What I will probably do is work on maxing out the accessories to 15 reps across 5 sets. Once I do that I'll add weight and drop back to 10 reps - rinse and repeat.<br />
<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-16468974556037270232020-01-15T12:43:00.000-04:002020-01-15T12:43:25.920-04:00Lower body - deadliftsWeds, 15 Jan 20<br />
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Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x5, 375x2, 385x1, 395x1, 405x1<br />
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<span style="color: #222222; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif;"><span style="background-color: white; font-size: 13.2px;">Managed to pull the 405 today with a bit of growling. Growling really makes all the difference some days. Also, training the lift every week or two may also help. :)</span></span>The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-16400692868851550512020-01-14T13:03:00.001-04:002020-01-14T13:03:26.279-04:00Upper bodyTues, 14 Jan 20<br />
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Bench: 135x5, 185x5, 210x4x5, 210x3 F<br />
Face Pulls: 110x5x5<br />
OHP: 95x5, 100x5x5<br />
One Armed Cable Flyes: 55x5x10<br />
<br />
Lost tightness at the bottom of the last set of bench press and had to leave it on the safeties. Face pulls were easy, so I'll add 5 lbs to them. OHP can go up by 5 more lbs. Cable flyes were good where they are at.<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-85897370777720243842020-01-13T12:49:00.001-04:002020-01-13T12:49:50.513-04:00Lower body - squatsMon, 13 Jan 20<br />
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Squats: 135x5, 225x5, 245x5x5<br />
Anderson Squats: 315x8, 335x8, 355x4, 345x1<br />
<br />
Squats went well. Short of breath, but good. I reached a little too far on the Anderson squats. I should have left them at 335. After only completing 4 reps at 355 I was too tired to continue on. Finished up with five minutes of light rowing. I'm definitely out of shape for rowing.<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-38088391345012487072020-01-10T10:51:00.000-04:002020-01-13T10:51:30.199-04:00Upper bodyFri, 10 Jan 20<br />
<br />
Bench: 135x5, 185x5, 205x5x5<br />
Face Pulls: 110x5x15<br />
OHP: 95x5, 100x5x5<br />
One Armed Cable Fly: 55x5x10<br />
<br />
Upped the weight a bit across the board. Everything went well. I think I'll bring the bench up another 5 lbs and leave everything else the same for a session.<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0tag:blogger.com,1999:blog-2307637746356338470.post-71211502914450908102020-01-09T12:56:00.002-04:002020-01-09T12:56:38.754-04:00Lower body - deadliftsThurs, 9 Jan 20<br />
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Deadlifts: 135x5, 225x5, 315x5, 335x5, 355x5, 375x2, 385x1, 395x1, 405xF<br />
<br />
Soooooo close. Couldn't pull 405 off of the floor. Still dieting though, and I got 19 quality reps.<br />
<br />The Guy who Squatshttp://www.blogger.com/profile/10087966113002427287noreply@blogger.com0