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Old 06-21-2014, 01:52 PM   #11
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So, to get us back on track. As a geezer, are there movements you just can't do? Have you tried a modified Sheiko, Bulgarian or Smolov type routine? How many days a week do you train? How many exercises do you do? Total reps, sets?


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2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 06-21-2014, 02:06 PM   #12
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Bam,

Sorry for the hijack. This has the makings of a great thread...let's keep it going.

There are exclusions for me: preachers (distal bicep tendon), cleans (mobility resting a load on the shoulders), and lunges (because lunges suck).

I do ten exercises / ten sets total (one work set per).

Your question on training frequency is a great one. IMHO, I think this is what most geezers miss.... more frequent is not necessarily better. I train movements every 10 days....but...I believe this is highly individualized. It took me 4 years to realize this was optimal to me. For others it could be 4 days, a week, and so on.
What I have a difficult time understanding is how a masters lifter won't explore this...meaning..."my program says E.O.D. so by God it's E.O.D.".

Here's a question for the geezer masses - or anyone for that matter:
if you discover you can get stronger with less frequency...would you train less frequently?
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Old 06-21-2014, 02:18 PM   #13
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That is a tough one for me to answer...I enjoy the actual traing sooooo much, I dont know if I could go less tha 4 days a week....

My brother LOVES playing golf, he has told me several times, he loves PLAYING golf so much, he would rather play everyday, and shoot a 90, than play 2 days a week and consistently hit a 75.

Im the same way.....even though I KNOW I am progressing slower than if I trained less often, I get so much enjoyment out of the actual workout, that I will not train less often....I tried 3 days a week once, lasted about 2 1/2 weeks.....
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Old 06-21-2014, 02:22 PM   #14
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A while back I trained Hepburn style....doubles working up to triples with 90% 1RM....I loved it, it will probably the next thing I do.

It was pretty hard and all I did was Squat and bench on day, and Dead, press and BB rows another. Believe me, that was enough. The way it was laid out, I added weight to the bars every 7 workouts (3 1/2 weeks)

By the way Bam...EXCELLENT topic...we need to start a "Geezer" section on this forum.
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Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-21-2014, 02:28 PM   #15
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Quote:
Originally Posted by moeheep View Post
even though I KNOW I am progressing slower than if I trained less often, I get so much enjoyment out of the actual workout, that I will not train less often....
I love that comment moeheep - it's all based upon the premise.

Training frequently for the enjoyment w/ progress is different from training for strength is different from training for crossfit is different from training for size.... we can go on all day. Your statement is deep.

A lifter in his teens, twenties and even through the thirties can train for whatever premise they start with and they get - enjoyment, fitness, strength, etc. But us geezers, our bodies are less-forgiving. We need to define our premise and go from there.
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Old 06-21-2014, 02:33 PM   #16
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I have found that 3 days is probably best for me. Less and I fight DOMS, more often and I fight the joints.

I hate warming up, but am finding my sessions are much better if I spend more time on it. I am implementing a modified Limber 11 for lower body days and use a modified Deisel Crew 2 minute warmup

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2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 06-21-2014, 03:22 PM   #17
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I hate warmups also Bam.....BUT.....I have found the indispensable....A necessary evil if you will....

The enjoyment of my session will drop dramatically if I dont do them and get injured.

I do the McGill BIG 3, and I finish my dead and squat days with back raises....(another exercise I dislike).....and my lower back arthritis has never felt better....does not bother me at all!!
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Best Gym Lifts...Dosen't matter....they don't count!

Best Meet Lifts:
Squat = 325
Bench = 210
Dead = 353
Total = 888

The iron is there during my times of happiness, sadness and anger. The iron is there available through the 4 seasons and inclement weather. The iron is there to either comfort me or motivate me. The Iron manages to show me how strong I am or how humble I need to be. The iron does not yell, but it always demands respect. The iron is not a disciplinarian, but when disrespected, I feel it for a long time. The iron does not love or hate, but we definitely share a strong bond. And no matter how far I stay away or for how long, the iron is there, waiting to be lifted.
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Old 06-21-2014, 06:12 PM   #18
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There are no lifts or movements I can't do.

I also do not think doing a specialty routine that concentrates on one of the 3 big lifts is a good idea, simply because I feel our older joints are prone to over working. For example, I once did a high volume of deadlifts in one week, and paid for it dearly with knee pain for months. Whenever I squat and deadlift in the same session, my knees once again squawk like crazy. Other than that, they are just fine.

Speed work, I find, is also a Bitch on my joints - so I do not do that.

Regular Chiro and massage is a must.

I am of the opinion if you work the lifts properly and hard enough in your session, once per week is just fine for us Dinosaurs.

I also feel our diets have to be near perfect nutritionally speaking in order to keep up the big lifting. We cannot get away with nearly as much as the Spring Chickens.

Lastly, my beloved Biomat helps me recover enough to train hard 4 days per week. Scheduled deloads are a must tho!

I train the lifts, being a powerlifter, once per week, and the 4th day is simply an assistance day.

last but not least - certain supps are a must for Geezers, like Powdered Collagen!
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Old 06-21-2014, 08:11 PM   #19
bamazav
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Some great points so far.

Squatter brought up diet. Another good topic to think about. Like the training programs, most TDEE calculators do not do a very good job for us geezers. Plug in my numbers to any of the caloric formulas and you will come up with an average of about 2850 calories to maintain. I can tell you that my actual TDEE is closer to 2250. Geezers have to work harder to process and synthesize protein and, IMHO, tend to hold fat faster than young bucks.

What do you have to do to cut or bulk as a geezer?
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2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
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Old 06-21-2014, 09:07 PM   #20
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Good question. Struggle cutting but bulking...all I have to do is smell creatine and I gain weight.
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