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
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Nice to see another oldster around here. And congrats on the weight loss–that’s quite an accomplishment!
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
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.
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
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
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
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
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
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
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
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
3/19
Deload Week
Pendlay Row 150 x 8 x 2 sets @ 6 RPE
SSB Squat 180 x 6 x 2 sets @ 6 RPE
Goblet Squat 35 x 12 x 3 sets @ 4 RIR
Back Raise BW x 15 x 3 sets @ 3 RIR
3/20
Deload Week last day
Comp Bench 135 x 6 x 3 sets @ 6
1 Arm Dumbbell Rows 80 x 12 X 4 sets @ 3 RIR
Dumbbell Cuban Press 5 x 15 x 4 sets @ 4 RIR
Dicks Press 45 x 15 x 4 sets @ 3 RIR
EZ Curl Bar 70 x 12 x 4 sets @ 3 RIR
3/22
New Strength Block
Again, for purposes of brevity, only working sets are posted.
Comp Squat 270 x 4 x 1 set at RPE 8
Back off Sets 250 x 4 x 4 sets @ RPE 7.5
Dumbbell Floor Press 65 x 8 x 1 set (supposed to be RPE 6-7 this was an 8 so dropped to 55s)
55 x 8 x 3 sets @ RPE 7
Front Foot Elevated Split Squat 30 x 10 x 4 sets @ 4 RIR
Back Raise 50 x 10 x 3 sets @ 4 RIR
Ab Wheel 10 lb plate in a backpack x 12 x 4 sets @ 4 RIR
BW 219.6 - this is the lightest I’ve been since Officers Candidate School in the Marines in the early 80s.
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3/23
Spoto Press 155 x 4 x 5 sets @ RPE 7
1-Arm Lat Pulldowns 70 x 10 x 3 sets @ 3 RIR
Barbell Shrugs 225 x 10 x 3 sets @ 3 RIR
1-Arm Tricep Pushdown 70 x 10 @ 3 RIR
Alternating Hammer Curl 45 x 10 x 3 sets @ 3 RIR
3/25
Comp Deads 340 x 3 x 1 set @ 8.5 RPE
Backoff sets: 310 x 3 x 5 sets @ 8 RPE
Band Good Mornings - Average Band x 10 x 4 sets @ 4 RIR
Band Pullowver Dead Bugs Average Band x 12 x 3 sets @ 3 RIR
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