Gym pigeon, no more. I quit curling in the squat rack

[HRhoden]

Do I even lift?
I know these are really light weights. I am slowly working my way up. Until 4 months ago I hadn't benched in 15 years. It is embarrassing how weak I have got. I add some weight each week.


Barbell Shoulder Press
Set 1: 80.0x6
Set 2: 80.0x6
Set 3: 80x5

Paused close grip Barbell Bench Press
Set 1: 125.0x8
Set 2: 125.0x6

One Arm Side Lateral
Set 1: 23.75x6
Set 2: 23.75x6
Set 3: 23.75x6
Set 4: 23.75x6

Paused close grip Barbell Incline Bench Press
Set 1: 105.0x8
Set 2: 105.0x6

Seated Triceps Press
Set 1: 35.0x8
Set 2: 40.0x8
Set 3: 45.0x8




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[BendtheBar]

I know these are really light weights.

We all start somewhere. it's not where you start that matters. Keep charging hard!

[HRhoden]

Thanks. It just seems crazy that 20 years ago I was benching 275 and weighed only 145. I guess if you don't use it.... But, the weird thing is I can curl as much as I can bench. Actually more than I could back then. I didn't lose anything there. I have been adding 5 lbs a week to my bench. I tried to speed it up with 2 bench days a week and quit gaining. I seem to be making the best progress since I cut my benching back to one day with 2 sets of regular and 2 sets of incline benches a weeks.

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[BendtheBar]

Originally Posted by HRhoden

Thanks. It just seems crazy that 20 years ago I was benching 275 and weighed only 145. I guess if you don't use it.... But, the weird thing is I can curl as much as I can bench. Actually more than I could back then. I didn't lose anything there. I have been adding 5 lbs a week to my bench. I tried to speed it up with 2 bench days a week and quit gaining, so I cut it back to 1.
I seem to be making the best progress since I cut my benching back to 2 sets of regular and 2 sets of incline benches a weeks.

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Old man strength on the curls perhaps. My lower back and arms seemed to be strong post-30 for some odd reason. Maybe it was my job.

[HRhoden]

Now for my favorite. Squat and dead lift day.

Until a few months ago I had never done a single squat or dead lift. I have gained steadily since starting, usually at least 10 lbs a week. I usually do a 20 rep squat followed by a 20 rep dead lift. Then I wait about 3 hours and do it again. This week after trying to see how much I could dead lift I thought I would change it up and follow the 20 reps with some heavy lifts. I like it, I think that I am going to try it this way for a while. Until today 150 was the most I had ever done on squats.
First off my 20 reps. This is as close as I get to cardio. After the dead lifts I sound like I ran a marathon.

Squats
20 x 160 lbs

Calf raises
10 x 200 lbs x 3 sets

Dead lifts
20 x 200 lbs

Then I waited 3 hours to recover.

Squats
160 x 2
225 x 2. This felt ok, it wasn't bad.
275 x 1 this was heavy, I was having trouble with balance.
235 x 4
I should probably start around 200-220 and do reps to help build balance. I just couldn't balance the heavier weights right.
I think next week I am going 210 x 8 or 10, and maybe x2 with a couple minutes in between.


Dead lifts
200 x 2
230 x 2
320 x 2
350 x 1
320 x 4
280 x 5

Was glad to hit the 350, but it was heavy. Might be able to do more but not going to try this week.





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[BendtheBar]

Solid cardio. That session will work up some hunger and burn some fat.

[HRhoden]

Yeah, my gut is slowly going down I think anyway. But it does work up a real man size appetite.



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[big_swede]

Good session there!

[HRhoden]

Originally Posted by big_swede

Good session there!

Thanks,
I wish I could put in sessions like that on bench, I might actually get somewhere.
My legs and back just recover so much easier.
I seem to have the slightest beginning of d.o.m.s.
It is the first time since the first couple weeks of this workout I have had any soreness in my legs.

[leefarley]

i like the squat and deadlift session solid.