The Over the Hill Over 50 Workout Journal and Forum

[OTH51]

This is is response to the over 50 forum thread.

http://forum.bodybuilding.com/showthread.php?t=1285395

I will keep my journal here and hope others will as well.

A little bit about myself........For many years I considered myself a weight trained athlete with a focus on bike riding and all around conditioning. Two years ago at the age of 57 I rediscovered powerlifting.

I have since done a few meets and had a blast at each of them. I am currently training for the USAPL American Open

Monday Night's Workout

Arch Back Good Mornings
146x2x5 186x5 236x3 286x3 326x1 341x1 356x1
Felt good and strong and light

Assisted pullups
-120x4x6
Stretching and active recovery

DE deadlifts (Speed pulls)
236x8 singles

Tons of shoulder and elbow prehab. Wednesday night is heavy benching.

I hope the other older men on here will also log their WOs and ask questions and exchange information.

[ljimd]

This is is response to the over 50 forum thread.



I will keep my journal here and hope others will as well.

A little bit about myself........For many years I considered myself a weight trained athlete with a focus on bike riding and all around conditioning. Two years ago at the age of 57 I rediscovered powerlifting.

I have since done a few meets and had a blast at each of them. I am currently training for the USAPL American Open

Monday Night's Workout

Arch Back Good Mornings
146x2x5 186x5 236x3 286x3 326x1 341x1 356x1
Felt good and strong and light

Assisted pullups
-120x4x6
Stretching and active recovery

DE deadlifts (Speed pulls)
236x8 singles

Tons of shoulder and elbow prehab. Wednesday night is heavy benching.

I hope the other older men on here will also log their WOs and ask questions and exchange information.

Good luck with the powerlifting. It is addictive. Have thought about going back into it myself after having given it up about twenty years ago. You never get it out of your blood. I'll be following your progress just knowing I'll be talking with a future champ.

Anyway, I picked up the iron a few years ago but went into bodybuilding instead. Guess I was giving in to nagging shoulder and elbow pain. (Have since healed up fairly well and feel good right now.) I'm retired now and workout at home but I go to the gym occasionally.
Here's what I'm up to now:
4 day split
Mon/Thurs - quads/pecs/delts and tri's
Tues/Fri - back/bi's/abs/calves

I've been on a modified keto diet 40%p/25%c/35%f.
Supps - lots of vits, whey protein and creatine.
Thinking about competing in the spring if I can get rid of some lose skin around the gut.

Again, good luck hoisting the "big iron."

p.s. I like your idea of an over 50 training thread.

[ohmygosh]

Mon-30 minutes tmill am

pm 5x5 db flat bench 80 lbs
5x5 Smith incline bench 165
5x5 Pec dec
abs
30 m tmill

Tue-am30 m tmill
pm 5x5 hack squat 270
5x5 stack abductor
5x5 130 adductor
5x5 leg ext 150
5x5 seated ham 130
5x5 seated calf 180
5x5 reverse calf 50
30m tmill

Wed- am 30m tmill/abs
pm 30m tmill

Thurs-am 30m tmill

pm 5x5 Lat pulldown machine stack
5x5 1 arm db row 70
5x5 smith dlift 205
5x5 hyperx
5x5 rev pec dec 70
30m tmill

Fri-am tmill 30m
5x5 mpress dbell 55
5x5 machine side delt 70
5x5 1 arm front delt 50
5x5 close grip smith up rows
5x5 dip machine 150
5x5 machine curl 70
wristwork
abs

Sat/sun-off (warmups for above not included).

[OTH51]

Supps - lots of vits, whey protein and creatine.
Thinking about competing in the spring if I can get rid of some lose skin around the gut.

Again, good luck hoisting the "big iron."

p.s. I like your idea of an over 50 training thread.

Thanks for posting. OH and damn looking good for 63!
Well "big iron" for me anyway......lol..........What creatine do you use? I haven't used any in the past but I'm thinking about it.

Mon-30 minutes tmill am

pm 5x5 db flat bench 80 lbs
5x5 Smith incline bench 165
5x5 Pec dec
abs
30 m tmill

Tue-am30 m tmill
pm 5x5 hack squat 270
5x5 stack abductor
5x5 130 adductor
5x5 leg ext 150
5x5 seated ham 130
5x5 seated calf 180
5x5 reverse calf 50
30m tmill

Wed- am 30m tmill/abs
pm 30m tmill

Thurs-am 30m tmill

pm 5x5 Lat pulldown machine stack
5x5 1 arm db row 70
5x5 smith dlift 205
5x5 hyperx
5x5 rev pec dec 70
30m tmill

Fri-am tmill 30m
5x5 mpress dbell 55
5x5 machine side delt 70
5x5 1 arm front delt 50
5x5 close grip smith up rows
5x5 dip machine 150
5x5 machine curl 70
wristwork
abs

Sat/sun-off (warmups for above not included).

Glad to see you stopped by. Lots'o volume in that there WO schedule.

[ChocoChick]

I hope the other older men on here will also log their WOs and ask questions and exchange information.

I'm older, but not male. Already have a journal here.

Good luck with your goals!

[ohmygosh]

Glad to see you stopped by. Lots'o volume in that there WO schedule.

The 5x5's are basically giant rest-pause sets. Not unlike doing 3x8 or 2 x 12. I feel it gives me more quality with real weight. Sometimes I feel like I'm fooling myself with lighter weights and higher reps.

[OTH51]

I'm older, but not male. Already have a journal here.

Good luck with your goals!

"It's said that CrossFit makes men small and women hot"
http://www.t-nation.com/free_online_...about_crossfit

Please feel free to post here anytime.

The 5x5's are basically giant rest-pause sets. Not unlike doing 3x8 or 2 x 12. I feel it gives me more quality with real weight. Sometimes I feel like I'm fooling myself with lighter weights and higher reps.

There will be NO toning in this journal......LOL

[ljimd]

Thanks for posting. OH and damn looking good for 63!
Well "big iron" for me anyway......lol..........What creatine do you use? I haven't used any in the past but I'm thinking about it.

6 Star Creatine, but I'm changing when this tub is gone. Don't like all the extra dextrose and the "sugar buzz". Think I'll try the micronized from Life Extension - have read a lot of good reviews. I never was a fan of creatine but it does seems to add some strength (could be placebo effect). Plus I've never noticed the water bloat some guys complain of - matter of fact I've lost 3# while on it. Didn't do a load phase and only 3gr/day. How'd the heavy benches go?

[ChocoChick]

"It's said that CrossFit makes men small and women hot"
http://www.t-nation.com/free_online_...about_crossfit

Please feel free to post here anytime.



There will be NO toning in this journal......LOL

Hmmmm... I've actually put on size since starting CF!

Thanks for the welcome!

[OTH51]

Hmmmm... I've actually put on size since starting CF!

Thanks for the welcome!

The operative word is "men"

It does wonders for women.

6 Star Creatine, but I'm changing when this tub is gone. Don't like all the extra dextrose and the "sugar buzz". Think I'll try the micronized from Life Extension - have read a lot of good reviews. I never was a fan of creatine but it does seems to add some strength (could be placebo effect). Plus I've never noticed the water bloat some guys complain of - matter of fact I've lost 3# while on it. Didn't do a load phase and only 3gr/day. How'd the heavy benches go?

I'll have to give that a try. I could always use some extra strength.

Monday night bench press

Long warmup, Shoulder was pretty sore of some unknown reason
95x10 115x5 135x5 145x5 155x3 shoulder actually feeling good
175x4

195x5x3board 205x3x3b 225x3x3b 245x3x3b 275x3x3b PR
225x1x3bx2bx1bx0b Everything feels good

superset 1
face pulls 80x10 100x8 120x8 140x8
pushdowns 80x10 100x8 120x8 140x6

Superset 2
seated CS row machine 120x2x8
reverse fly machine 60x2x8

Some shoulder prehab and called it a night. I'm pretty stroked about the BP considering all the trouble with my shoulder. It just has to hold out for 4 more weeks.

[ChocoChick]

The operative word is "men"

This is the guy who owns the Crossfit where I work out. Seems big enough to me.

[OTH51]

I got him beat by a mile (in my dreams of course)

I wasn't picking on Crossfit. I just think the quote is catchy meant it as a compliment to you.

[ChocoChick]

I got him beat by a mile (in my dreams of course)

Pics or negz!

[OTH51]

^^^^^ LMAO. I would get negged for posting them.

Skipped Friday night squats to take my granddaughter to watch her mommy kick some butt in the men's hockey league.



Squats tonight after I'm done with the honey-do list.

[ChocoChick]

^^^^^ LMAO. I would get negged for posting them.

Skipped Friday night squats to take my granddaughter to watch her mommy kick some butt in the men's hockey league.

Squats tonight after I'm done with the honey-do list.

Awww... they are beauties! You must be proud.

[OTH51]

Saturday afternoon squats

Warmups no belt no sleeves no wraps

146x2x3 186x2x3 236x3 286x1 I hate squatting with no sleeves.

Knee wraps and belt
326x1 380x1 380x1 380x1 380x1 Close on depth but no cigar. My son had a bright idea. "hey, Dad drop down a little faster and you can hit depth" Sounded like a good idea to me.....

OK now for the grand finale.

380x Catastrophic failure.......
I dropped a little faster than usual and rode the weight down.....BANG on the safety pins with me sitting on floor. That woke the gym up.....LMAO.

Scared me pretty good but everything is fine.

Superset
leg extensions 105x8 120x8 150x8
leg curls 100x8 120x8 150x8

Hill spints 5x

I compete in the Usapl and the judges are depth Nazis. They love handing out those red lights.

[OTH51]

Monday night's rehab, prehab and all around Screw up session

Took a long time warming up shoulders and knees.

Close grip pulldowns
100x2x8 120x8 150x6

Assisted pullups
-100x3x6 -80x4 Blah.

Shrugs in the Smith Machine
90x10 140x8 180x8 feeling feel good 270x6 what the hell.
360x3 ugly but was pleasantly surprised that I handles the weight easily with DOH grip
180x15

Hammer curls

21s on the machine

Ugh OH.......Now my lower back is getting sore. Should have warmed it up better before I got carried away on the shrugs.

My left knee is still very sore from that squat mishap on Saturday. I have some hard decisions to make by the end of the week concerning the next meet. I'll organize my thoughts and post them tomorrow.

[OTH51]

So I made an executive decision. I needed a few days off, just too beat up.

Looking forward to the gym tonight, doing some circuits and conditioning work. the same thing tomorrow plus a nice long mountain bike ride. Rest on Sunday.

Then starting Sheiko #37 on Monday. I'm going to get back to powerlifting basics, working the lifts themselves instead of all the 'special' exercises.

The new weight classes have been approved for the IPF. Gonna get down to the new 205s.



Gotta show the young studs how its done......LMAO. Who says you can't be strong and purty.

[OTH51]

Friday's workout

A bunch of different circuits, abs and stretching just to get the blood flowing ~45 minutes

Trail ride on Saturday 60 minutes, just a nice easy smell the roses kinda ride then honey do Sunday.

Looking forward to getting back to the gym tonight.

[ChocoChick]

Friday's workout

A bunch of different circuits, abs and stretching just to get the blood flowing ~45 minutes

Trail ride on Saturday 60 minutes, just a nice easy smell the roses kinda ride then honey do Sunday.

Looking forward to getting back to the gym tonight.

Sounds nice. I am interested to see what Sheiko #37 is. Guess you will be posting that later.

[OTH51]

Sounds nice. I am interested to see what Sheiko #37 is. Guess you will be posting that later.

Here ya go......
http://forum.bodybuilding.com/showth...hp?t=121523421

Sheiko No.37 Using these maxes sq 310 bp 220 dl 375
Week 1 Day 1
Russian notation wt x reps x sets

Bench Press
135x5 145x5x2 155x3 165x3x5

DB flys
25s x10x5

Squats
135x5 155x5 186x5x2 216x5x5

Bench press round 2
135x6x3 145x6x4

GMs
146x5x5

35 sets 80 minutes

Notes: worked hard on a 3 step setup but happy feet are happy......LOL
Holy crap! Low bar placement was very uncomfortable even after I widened my grip but I still gotta work on it.
On a positive note I tried hard to keep my arch and sit back. I was happy with this.

[Nikonguy]

You don't fool around in the gym. 80 minutes is cruising speed.

How many different sites should we post journals on?

[Nikonguy]

Sounds nice. I am interested to see what Sheiko #37 is. Guess you will be posting that later.

Peek in my journal to see #29

I've even got nutritional informaton.

[OTH51]

You don't fool around in the gym. 80 minutes is cruising speed.

How many different sites should we post journals on?

I only have so much time before the wife starts to get annoyed so I take one minute between supplementary exercises and usually 2 minutes on the lifts.

I originally posted this journal hoping to get interest from the other over 50s but it isn't looking that way so I'll probably just let it die after this round of Sheiko.

However you just can't beat the lulz and drama on this site.

[ChocoChick]

Here ya go......
http://forum.bodybuilding.com/showth...hp?t=121523421

I am feeling pretty dumb, because I don't get it based on that thread.

Peek in my journal to see #29

I've even got nutritional informaton.

Ok.... going there now...

[ChocoChick]

I originally posted this journal hoping to get interest from the other over 50s but it isn't looking that way so I'll probably just let it die after this round of Sheiko.

What am I, chopped liver?


Sigh.

[OTH51]

I am feeling pretty dumb, because I don't get it based on that thread.

Maybe this will help.......A hijacked excerpt from a t nation article....

Sheiko, Eric told me, was developed as a system of training, not just a single, one-dimensional program. Developed by Boris Sheiko, coach of the Russian powerlifting team since the 1990s, it's a multi-year training plan that can take a powerlifter from novice to elite.

One of the most interesting aspects is the fact you don't train with weights anywhere near those you'd use in competition. Most of the time, you work with 68 to 72 percent of your one-rep max, and you don't take any sets to failure. Unless you're advanced, you'll rarely go above 80 percent. (Advanced lifters also use a higher training volume.)

Which is not to suggest that Sheiko workouts are anything short of brutal. Here's what I wrote in my training log after my first session: "I was less than fully mentally prepared for this." If anything, that's an understatement.

In that first workout, I did five sets of five reps of squats with 265 pounds, 70 percent of my 1RM. It doesn't sound so bad, until you realize I did bench presses before and after. I'd never squatted and benched in the same workout before.

The next day I wrote this: "Legs are sore as hell on the inside, outside, front, and back. My back is sore as well. Glutes too. Walking itself is painful." Sitting and standing up made me wince.

The next day was Wednesday, time to deadlift. The workout began with deadlifts to the knees, an exercise that I'd never heard of, although the name is perfectly descriptive: You start the deadlift, stop at the knees, pause, then lower the bar to the floor. I used 385 pounds for four sets of three reps. I did some benching assistance next, then followed those with rack pulls.

I was supposed to use 435 pounds for four sets of three reps, but the bar wouldn't budge off the rack. I checked to make sure I had the bar in my hands, and wasn't just tugging on the safety pins. To get any reps at all, I had to raise the bar an inch and drop the weight..........

http://www.t-nation.com/free_online_...p_powerlifting

What am I, chopped liver?
Sigh.

I certainly due have a knack for getting under your skin, don't I?

feelsstupidman.jpg

[ChocoChick]

I certainly due have a knack for getting under your skin, don't I?

feelsstupidman.jpg

ROFL! We could be married at this rate!

[ljimd]

Wish you luck with the Sheiko program. Don't know much about it but it looks interesting. Even though the training %'s seem lower, that is still a lot of volume on joints for us older guys (I'm 63). Curious to see how you make out. How's the knee after the mishap?

I've leaned out as much as I feel comfortable with for now (188 to 157) and now thinking about doing some power lifting to add some strength and maybe some size. At my age I'm just a tad cautious (chicken).

Oh yeah, benching before and after squats sounds brutal. Ugh.

[volcamp]

What am I, chopped liver?


Sigh.

I'm gonna get on board. I think it's gonna be a good thing. At work right now. Sometimes it takes a bit to get things rolling. Like bodybuilding...patience..