Old man starts again.

[mjwurtz]

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

[mjwurtz]

changed my picture

[codgerus maximus]

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

[mjwurtz]

Thank you!

[gymdad150]

What Codger said...

Welcome!

[mjwurtz]

Thank you!

[mjwurtz]

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

[mjwurtz]

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.

[mjwurtz]

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

[mjwurtz]

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

[mjwurtz]

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

[mjwurtz]

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

[slowmotion]

Welcome from me as well!

[mjwurtz]

Thank you!

[mjwurtz]

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

[mjwurtz]

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

[mjwurtz]

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

[mjwurtz]

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