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Old man starts again.

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  • Old man starts again.

    I am 62 years old and started lifting weights in my early 40s. I competed in a few powerlifting meets between 2000 and 2003. I also competed in 2013. I am 6'3" or so and competed in the super heavyweights. I generally weighed between 325-350. My best lifts are not so great for a person of that size - in my last meet in 2013 (53 years old) I competed in the RAW category and squatted 485, benched 300 (torn pec damn it) and deadlifted 505 - and cough cough I strict curled 200. I haven't lifted since 2015 (except for a brief stint in 2018) until starting up again a few months ago. I lost 130lbs and am now about 220-225 depending on the day.

    I am learning about macros from Vanessa Burman (Barbell Medicine Nutrition Coach) and walk at least 11,000-13,000 steps a day to keep the weight off. When I lost the 130lbs I did it the non-Barbell Medicine way - I starved myself and did not train - can you say sarcopenia? When I decided to train again a few months ago I struggled to do one pushup! My one rep estimated max squat weight is now 340, Deads 400-425, and bench 245 - so I have a long way to go!

    Vanessa thought it would be a good idea to have an training log - so here I am.

    I am training 5 days a week - with Mondays and Thursdays off. like I said above, I make sure I get at least 11000 steps a day and average about 12,500.

    For brevities sake I am only going to post working sets:

    Tuesday 3/1

    Comp Squat 4 set x 6 reps 245lbs x 6 reps @ 7.5
    DB Floor Press 3 sets x 50lbs x 8 reps @ 7.5
    Front Foot Elevated Split Squat 4 sets x BW x 12 @ 3RIR
    Back Raise BW x 15 @ 3 RIR
    Ab Wheel BW 4 sets x 15 @ 3 RIR

    Wednesday 3/2

    Spoto Press 3 sets x 6 reps 155lbs x 6 @ 7.5
    1 arm Lat Pull Down 3 sets 60 x 15 @ 3RIR
    Barbell Shrugs 3 sets 225 x 12 @ 2RIR
    1 arm Tricep pushdown 3 x 60 x 15 2 RIR
    DB Alternating Hammer Curl 3 sets x 45 x 12 @ 2RIR

    Friday 3/4

    Comp Deadlift 345lbs x 5 @ 9.5; estimated 1 rep max 400-425
    Squats 3 sets x 5 reps 290 x 5 @ 8
    Band Good Mornings 4 sets x regular band x 12 @ 3 RIR
    Band Pullover Dead Bugs 3 sets x regular band x 15 @ 3RIR
    Last edited by mjwurtz; 06-23-2022, 06:36 PM.

  • #2
    changed my picture
    Last edited by mjwurtz; 03-08-2022, 07:02 PM.

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    • #3
      Nice to see another oldster around here. And congrats on the weight loss--that's quite an accomplishment!

      Comment


      • mjwurtz
        mjwurtz commented
        Editing a comment
        Thank you!

    • #4
      What Codger said...

      Welcome!

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      • mjwurtz
        mjwurtz commented
        Editing a comment
        Thank you!

    • #5
      3/5

      Pendlay Row 155 x 6 x 2 @ 7 - new movement for me still feeling them out;

      SSB Squat 205 x6 x 2 @ 7

      Goblet Squat 45 x 12 x 3 @ 3 RIR

      Back Raise 20 x15 x 3 @ 3 RIR

      Comment


      • #6
        3/6

        Comp Bench 190 x 6 x 1 set @9; 175 x 6 x 4 sets @ 8

        Chest supported rows with dumbbells 50 x 12 x 4 sets @ 3 RIR

        Dumbbell Cuban Press 7.5 x 15 x 4 sets @ 3 RIR

        Dicks Press 45 x 15 x 4 sets @ 3 RIR

        EZ Bar Curls 75 x 12 x 4 sets @ 2 RIR.

        Comment


        • #7
          3/8

          Squats 305 x 6 @ 10 RPE - estimated 1 rep max goes from 340 to 360-380
          Squats 255 x 6 x 2 sets @ 8
          DB Floor Press 55s x 8 x 2 sets @ 8 RPE
          Front Foot Elevated Split Squat BW x 12 x 4 sets @ 3 RIR
          Back Raise 20 x 15 x 3 sets @ 2 RIR
          Ab Wheel BW x 15 x 4 sets @ 3 RIR

          BW 223.2

          Comment


          • #8
            3/9

            Spoto Press 165 x 6 x 3 sets @ 8 RPE
            1 arm lat pulldown 70 x 12 x 3 sets @ 2 RIR
            Barbell shrugs 222 x 15 x 3 sets @ 2 RIR
            1 arm tricep pushdown 70 x 12 x 3 sets @ 2 RIR
            alternating hammer curl 50 x 12 x 3 sets @ 2 RIR

            BW 222.4

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            • #9
              3/11

              Comp Deads 305 x 5 x 3 sets @8
              Band Good Mornings - strong band x 12 x 3 sets @ 2 RIR
              Band Pullover Dead Bugs - Average Band x 15 x 3 sets

              Comment


              • #10
                3/12

                Pendlay Row 185 x 8 x 2 sets @ 7.5
                SSB Squat 205 x 6 x 2 sets @ 7.5
                Goblet Squat 45 x 12 x 3 sets @ 3 RIR
                Back Raise 20 x 15 x 3 sets @ 2 RIR

                BW 220.6
                Last edited by mjwurtz; 03-12-2022, 06:42 PM.

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                • #11
                  Welcome from me as well!

                  Comment


                  • mjwurtz
                    mjwurtz commented
                    Editing a comment
                    Thank you!

                • #12
                  3/13

                  Daylight Savings Time Sucks! I workout first thing in the morning so ugh! This week is a deload week so that helps the transition.

                  Comp Bench 210 x 6 reps @ 10 for new estimated 1 rep max of 250-265
                  Back off sets 185 x 6 x 3 sets @ 8.5
                  Chest supported rows (I use dumbbells 55s today) 110 x 12 x 4 sets @ 2 RIR
                  DB Cuban Press 10 x 12 x 4 sets @ 2 RIR
                  Dicks Press 50 x 15 x 4 sets @ 2 RIR
                  EZ Curl Bar 75 x 12 x 4 sets @ 2 RIR

                  Comment


                  • #13
                    3/15

                    Deload week

                    Comp Squat 185 x 6 x 2 sets @ 6
                    DB Floor Press 45s x 8 x 2 @ 6
                    Front Foot Elevated Split Squat BW x 12 x 4 @ 4 RIR
                    Back Raise BW x 15 x 3 sets @ 3 RIR
                    Ab Wheel BW x 15 x 4 sets @ 3 RIR

                    Comment


                    • #14
                      3/16

                      Deload Week

                      Spoto Press 135 x 6 x 2 sets @ 6
                      1 arm Lat Pulldown 50 x 15 x 3 sets @ 5 RIR
                      Barbell Shrugs 185 x 15 x 3 sets @ 5 RIR
                      1 arm Tricep pushdown 50 x 15 x 3 sets @ 5 RIR
                      Alternating Hammer Curl 40 x 12 x 3 sets @ 4 RIR

                      Comment


                      • #15
                        3/18

                        Deload Week

                        Comp Deads
                        225 x 5 x 2 sets @ 6
                        Band Good Mornings Average Band x 15 x 4 sets @ 4 RIR
                        Band Pullover Dead Bugs Average Band x 15 x 3 sets @4 RIR

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