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Old 12-09-2013, 06:02 PM   #41
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Monday 12/9
Stretch
Deadlift
Bar x 5
135 x 5
185 x 5
225 x 3
245 x 3
255 x 1
265 x 1

BB B.O. Rows
Bar x 5
135 x 5
155 x 5
185 x 5,3,3
190 x 3

BB Curls
Bar x 5
65 x 5
85 x 5
95 x 5
100 x 5,3,3

I played around with my hand width and hip height to see what works best.
The extra rest helped and I felt good on the heavier weights.
I ordered the shoes and knee sleeves today. Whatever it takes to protect this beat up body.
I decided to switch to 3 PL workouts/week, with some light cardio/stretch/dumbbell work if I feel up to it on off the days.

Last edited by Booch10; 12-10-2013 at 08:26 AM.
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Old 12-09-2013, 11:17 PM   #42
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I did a similar rep scheme earlier this year.

Strong rows and curls!

smart moves with the gear and schedule.

Take a look at the book "Gray Hair, Black Iron." I'm only 39, but I've done double work in the gym since I was 16 so I feel some wear and tear. Had a spine surgery at age 25.

Most of us need to change approach if we are older and/or have a few dents and dings. For me, the hard part was accepting it was time and then having the patience to find and execute a smarter approach.

The short version is: older guys can do almost anything, just not as much or as often!
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Old 12-10-2013, 10:17 AM   #43
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Nice job working on the hip height Chris, as leverage is everything on deadlifts.

Glad you were able to order the shoes and sleeves. I have also pretty much decided to switch to 3 days per week as well. It will be good for the long term and haul for sure.
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Old 12-10-2013, 12:18 PM   #44
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Quote:
Originally Posted by jdmalm123 View Post
I did a similar rep scheme earlier this year.

Strong rows and curls!

smart moves with the gear and schedule.

Take a look at the book "Gray Hair, Black Iron." I'm only 39, but I've done double work in the gym since I was 16 so I feel some wear and tear. Had a spine surgery at age 25.

Most of us need to change approach if we are older and/or have a few dents and dings. For me, the hard part was accepting it was time and then having the patience to find and execute a smarter approach.

The short version is: older guys can do almost anything, just not as much or as often!
Spine Surgery? That's has to be a rough recovery. Glad it was successful.
I'm enjoying this new sport and learning something new every day. I just have to not let myself get carried away so I can enjoy it for the long haul.

Good news. My cousin is giving me his gym equipment. It's an Olympic style bench where I can do squats and bench with the safety bars etc. A huge upgrade from what I am using today. Very psyched. I think I'm buying dinners for him for a while.
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Old 12-11-2013, 06:10 PM   #45
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Wednesday 12/11

1 mile treadmill walk
Stretch

Bench Press
Bar x 5
135 x 5
185 x 5
225 x 3
245 x 3
255 x 3
265 x 2
270 x 1 - PR

Tricep Cable Press
75 x 5
85 x 5
95 x 5

I'm trying to build the foundation for the BP. Lowering the reps, but increasing the number of sets. Felt good and I had quite a bit left in the tank. Good session.

Practiced my squat without weight. No pain and I was able to get down pretty far. The problem is my stance is pretty narrow. Looking forward to Friday's squat session, but it will be pretty light.
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Old 12-11-2013, 09:14 PM   #46
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Congrats on the PR!

Looks like you found a better progression!
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Old 12-11-2013, 10:16 PM   #47
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Big bench PR!
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Old 12-13-2013, 07:22 PM   #48
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12/13

1 Mile Walk
Stretch

Squat
Bar x 5
135 x 5
155 x 5
185 x 5
205 x 5
225 x 5
245 x 5
265 x 3
275 x 3

BB Press
Bar x 5
65 x 5
85 x 5
105 x 3
115 x 3

The knee sleeves came in yesterday, so I had a chance to try them out. They were pretty snug for an XL, but I think that's the idea. They provide quite a bit of support so I was able to sink down pretty low this time (for me anyway) Take a look if you like and give me any tips you have. Thanks - Chris


Last edited by Booch10; 12-13-2013 at 08:11 PM.
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Old 12-13-2013, 08:25 PM   #49
jdmalm123
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nice squats...just a touch above competition depth, but very good for home with no safety bars, etc. You squat deeper and cleaner than I do!

i should probably use sleeves before I need them!
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Old 12-13-2013, 09:51 PM   #50
Booch10
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Quote:
Originally Posted by jdmalm123 View Post
nice squats...just a touch above competition depth, but very good for home with no safety bars, etc. You squat deeper and cleaner than I do!

i should probably use sleeves before I need them!
Thanks. I feel like I'm going as low as I can, but from the video, I can see that I'm not quite parallel. Too many years of half-squatting I guess.

Hopefully I can get my new bench/Squat rack up by the end of the year which will have some safety bars. That should help.

I'm happy with the sleeves. It was worth the money to save my knees.
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