Old Man Strength

[jgreystoke]

Ta Jack.

That's great news. Won't be long before you're using a weighted vest, judging by your determination.

I still use a stick.

[britonarius]

i hope it continues as it has gone so far but it will be a slow journey

[jgreystoke]

Patience my friend.

Dragons are made of stern stuff.

[jgreystoke]

Out in the garden in the sun:


Shoulder roll x 30
Diesel x 30
Overhead press with dowel x 10
Power snatch with dowel x 10
GTG squats uncounted

POWER SNATCH:

Warmups:

20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2

Justa singles:

40kg(88lb) x 20 singles

Extra singles:

45kg(99lb) x 1
50kg(110lb) x 1
55kg(121lb) x 1 starting to slow down, so that was high enough

The reward will be another 2.5kg(5.5lb) next time.

Too exhausted to do any kind of deadlift. Get a lot of posterior work from all the cleans and snatches.

Have been neglecting power cleans as a main movement, but do a clean before every single set of presses. That adds up to a lot of pulling. But only to what I put overhead. Decided to rectify:

POWER CLEAN:

55kg(121lb) x 1
60kg(132lb) x 1
65kg(143lb) x 1
70kg(154lb) x 1
75kg(165lb) x 1 starting so slow down, so back down the ladder:
70kg(154lb) x 1
65kg(145lb) x 1
60kg(132lb) x 1
55kg(121lb) x 1
50kg(110lb) x 1

Nice session.

[LadyLore420]

Strong olympic work!

Still can't figure out what justa-singles are. Yes, I did google.

[jgreystoke]

Ta Lore.

Steve Justa is a strongman from the heartlands.

His book Rock Iron Steel is a little classic, now out of print.

He outlines how to get relentlessly stronger over the next couple years without burning out, or doing any kind of "add 50lbs to your lift in 6 weeks" nonsense. After even the best over-reaching program(Smolov, Advanced German Volume Training, etc), people actually regress very quickly to their previous base level.

But if you build a vastly stronger base, you don't have to worry about stuff like that at all.

You do singles at only around 70% of your max. You add reps, not weight, until you get to a predetermined rep target, say 20. When you hit your rep target, you reward yourself by adding a tad of iron and start over with a few singles.

If you were just doing a single lift, you could do it every day. I prefer all-round work. So hit snatch, overhead press, a couple times a week. Also crush grip using the same protocol.

No problems so far.

Deadlift might end up with the same treatment, since recovery is such an issue.

[TonyJH]

can you be my dad

[britonarius]

powerful stuff from the power lord - what is the weight of the dowel

[jgreystoke]

can you be my dad

Lol.

I'm sure your parents are proud of you already.

[jgreystoke]

powerful stuff from the power lord - what is the weight of the dowel

Ta Jack.

The dowel only weighs a couple pounds I suppose. It is for getting in the groove. I'll have to start using the empty bar, or even an empty exercise bar, for most of that stuff. The resistance actually improves form vs almost weightless dowel = my trusty hiking staff/Zombie beater(though I prefer a machete for that). Think Little John and his quarterstaff.

[Jasonk282]

Nice oly lifting

[jgreystoke]

Shoulder roll x 50
Diesel mobilization x 50
Press behind the neck x 20

SWISS BAR INCLINE PRESS:

10kg(22lb) x 10

"Easy Doubles":

15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2
40kg(55lb) x 2
45kg(99lb) x 2
50kg(110lb) x 2
55kg(121lb) x 2
60kg(132lb) x 2
65kg(143lb) x 2
67.5kg(148.5lb) x 2 Training Max. bar really slowing down second rep.

Training max for a double means the reward is + 2.5kg(5.5lb) next cycle.

SWISS BAR MILITARY PRESS:

Warmups:

15kg(33lb) x 2
20kg(44lb) x 2
25kg(55lb) x 2
30kg(66lb) x 2
35kg(77lb) x 2
40kg(55lb) x 2

JUSTA SINGLES:

42.5kg(93.5lb) x 25 singles FTW.

The last five were:

42.5kg(93.5lb) x 5 in a single set.

EZPZ lemon squeezy, didn't make an old man wheezy.

Could have done another n singles, where n is arbitrary large(for an ol' fart any way).

The reward is another 2.5kg(5.5lb) next cycle.

Nice session.

Q: What about chins Old Chap?

A: Left hand, wrist, ulna bone in forearm, all achy(and still aching as this is typed). Couldn't do anything hard on grip. Not even my beloved dead hangs on the stair, hanging leg raise, rows, not even pulldowns.

[jgreystoke]

Severe inflammation woke me up.

Less energy than a geriatric gerbil.

Blood tests in, so went to see my doc. Nothing showed up that would be typical RA or the like.

Going to see a rheumatologist. We'll see what that turns up.

No training because could hardly walk, or do anything without pain. And the meds are a joke, like eating Smarties or M&Ms.

[lemeseethem]

Ta Lore.

Steve Justa is a strongman from the heartlands.

His book Rock Iron Steel is a little classic, now out of print.

He outlines how to get relentlessly stronger over the next couple years without burning out, or doing any kind of "add 50lbs to your lift in 6 weeks" nonsense. After even the best over-reaching program(Smolov, Advanced German Volume Training, etc), people actually regress very quickly to their previous base level.

But if you build a vastly stronger base, you don't have to worry about stuff like that at all.

You do singles at only around 70% of your max. You add reps, not weight, until you get to a predetermined rep target, say 20. When you hit your rep target, you reward yourself by adding a tad of iron and start over with a few singles.

If you were just doing a single lift, you could do it every day. I prefer all-round work. So hit snatch, overhead press, a couple times a week. Also crush grip using the same protocol.

No problems so far.

Deadlift might end up with the same treatment, since recovery is such an issue.

I was once visiting harvard Nebraska because my friends was working there and I went to help him with some cattle stuff. Went to a little bar and when we came out Steve justa and his nephew herky were taking turns hack squatting my buddies truck. He askedid how long they were going to be and Steve said we only have 4 more sets lmao. He's freakin massive.

[jgreystoke]

On antibiotics for throat infection. Anti anflammatories, for what they are fcking worth. Pain killers including codeine, etc.

Calf raise x 20
Reverse calf raise x 20
Knee roll x 20
Hip roll x 20
Deep paused bodyweight squat x 20
Goodmorning x 20

DEEP HIGH BAR PAUSED SQUAT:

20kg(44lb) x 10
30kg(66lb) x 2
40kg(88lb) x 2
50kg(110lb) x 2
60kg(121lb) x 2
70kg(154lb) x 2
80kg(176lb) x 2
90kg(198lb) x 2

Paused right down on my calves. Powered back up. At least that was the idea. Last set was slower. At least hit 95% of Training Max for a double(TM = 95kg = 209lb). So the reward is another 5kg(11lbs) on Training Max next cycle.

Couldn't do front squats because of the problem with the left hand/wrist/arm and grip. Same for the power snatches I like to do before heavier movements on lower body day. Sucks, but I get to rest a bit.

[jgreystoke]

I was once visiting harvard Nebraska because my friends was working there and I went to help him with some cattle stuff. Went to a little bar and when we came out Steve justa and his nephew herky were taking turns hack squatting my buddies truck. He askedid how long they were going to be and Steve said we only have 4 more sets lmao. He's freakin massive.

He may appear to be on another planet nowadays. But I have his Rock Iron Steel book which is a little classic. I'd rate it with the best. And it is a great source of inspiration for training ideas most experts haven't even considered, or have considered, and dismissed(because they didn't have the patience to give them enough time to work).

Lift well and prosper.

[britonarius]

impressive considering the meds
i am back in belgium for a couple months rehab and training with limburg police force

[LadyLore420]

Strong work on paused. Feel better dude.

[LadyLore420]

Where are you? :-(

[jgreystoke]

impressive considering the meds
i am back in belgium for a couple months rehab and training with limburg police force

Ta Jack.

That's great about the rehab. But what's this about training with the police?

[jgreystoke]

Strong work on paused. Feel better dude.

Ta Lore.

Where are you? :-(

Been to England to see the Queen, Old Chap?

Not hardly, as the Duke used to say(John Wayne, not Prince Philip).

I've been bled and tested and prodded and poked and diagnosed..... and billed.

I am reminded of Spike Milligan's epitaph. He had written on his gravestone: "I told you I was sick!".

So they told me I have Osteoarthritis in exactly those places I have been complaining about......almost everywhere. They even included my neck as a bonus, something I never complained about{very thorough, these specialists}.

I also have inflamed tendons here and there, just to make me feel really great.

And have been given super duper hearing aids, since it is a wonder I can survive without everyone generating subtitles as they speak.

I do go on.

But that is where I have been, as well as whacking weeds with my machetes(very theraputic), watering the zuchini, peas, tomatoes, etc, and generally taking it easy, but still training a little when I can.

[britonarius]

[QUOTE=jgreystoke;1273073131]Ta Jack.

That's great about the rehab. But what's this about training with the police?[/QUOTE

when i lived here before reentering rugby i trained at the police college as i worked as a language instructor part time for the belgian and dutch police [ my house is located in holland but only 400 yards from the belgian border] - they have a huge rehab unit and are willing to allow me access in exchange for my services teaching english. i have a 3 month contract taken with the permission of my club [ as i am the clubs only pro , i must be back in training by end of sepember or resign ] to rehab and regain fitness. how are you by the way

[jgreystoke]

Back to the gym after the Mother of All Layoffs.

Reason:

Osteoarthritis, Axial Spondyoarthropathy, tendonitis and other old codger ailments.

Affected:

Feet
Ankles
Knees
Hips
Lumbar spine
Cervical spine
Shoulders
Elbows
Wrists
Hands

Did I leave anything out?

Treatment:

Was expecting the usual nonsense that docs are trained to suggest by default:

1. Rest(you stay weak and miserable)

2. Drug(just manage the symptoms of dysfunction)

3. Cut(and hope the "cure" isn't worse than the disease)

But my specialist(and my family doc) are very positive about strength training, and both reckon I'd be much worse off if I didn't train for strength and muscle.

Was very crippled for the last several months. After making do with a little bodyweight stuff when I could manage it since July 2014, am able to do a little in the gym again.

Eased into it with high rep low load work:

[jgreystoke]

1. Lateral Raise with Granny's little Kettlebells:

2.5kg(5.5lb) x 20

Paused at peak contraction every rep to improve the MMC(mind muscle connection).


2. Bent forward laterals:

2.5kg(5.5lb) x 20

Paused every peak contraction.


3. Axle(2 1/2" thick bar) Military Press:

15kg(33lb) x 20

Strict as hell, no body English.


4. Swiss Bar Incline Press:

20kg(44lb) x 20

Paused every rep at the chest.


5.Trap Bar Upright Row:

32.5kg(71.5lb) x 20

Paused at the peak contraction every rep with the shoulders shrugged up.


6. Grip Machine:

32.5kg(71.5lb) x 20

Held the crush every rep, and smooth release before the next rep.


7. EZ Curl:

20kg(44lb) x 20

Paused at the peak contraction for every rep. Nice and smooth. Strict, no body English.


8. Deep paused Bodyweight Squat x 20

Down while inhaling, pause at the bottom, power back up while exhaling.


Nice ease-into-it session to get the movement patterns right.

Limped away in search of protein.

[jgreystoke]

Pain woke me up. Got up at 5. The usual bollocks: left hip and ankle. But right knee, just in case you thought you spotted a pattern.

After pottering around in the snow etc, eating more than a Buddhist nun's daily or maybe weekly intake:

Shoulder roll x 20 to loosen up.

1. Lateral Raise 2.5kg(5.5lb) x 20 Peak contraction paused every rep.


2. Forward raise 2.5kg(5.5lb) x 20 Peak contraction paused every rep.


3. Trap Bar Deadlift

32.5kg(71.5lb) x 20


4. Power Snatch:

20kg(44lb) x 20


5. Bradford Press[a press in front, lower behind the head, a press behind the neck, repeat.....]:

20kg(44lb) x 10

That's twenty presses in the set.


6. Hise Shrug:

20kg(44lb) x 30


7. Wrist Curl:

20kg(44lb) x 20

Paused at the peak contraction every rep, like most of what I do.


8. ATG High Bar Squat, sitting right down on calves and pausing:

20kg(44lb) x 20


9. Goodmorning:

20kg(44lb) x 20

Down under control to touch the pins set to hit parallel every rep, before powering back up.


10. AB Pulldown:

80lb(36kg) x 20

Like a goodmorning in reverse with the ring handle behind my head on my Lat Pulldown. Pause at every peak contraction.



11.Chin at 220lbs bodyweight nekkid:

4
3
2
1

Rest pause, a few breaths between every rep.

That was enough.

All chins were done clothed.


12.Grip Machine "easy singles":

30(66lb)
35(77lb)
40(88lb)
45(99lb)
50(110lb)
55kg(121lb)

Held every crush before smooth lowering.


13. Calf Raise with pause at the bottom and top x 20


Nice easy session, tho' a bit longer than expected.

Felt better after, though very tired from lack of sleep. So went back for a nap.

[jgreystoke]

Dead hang and swings from the bannister, dat ol' gorilla codger coming back.

Shoulder rolls x 20

Hand balance on kitchen table(built from 2 x 9 floorboard planks from an old demolished mill).

1. Laterals 2.5kg(5.5lb) pause at peak contraction


2. Axle Press:

16kg(35.2lb) x 20


3. Swiss Bar Incline Press:

21kg(46.2lb) x 20


4. Trap Bar Upright Row:

35kg(77lb) x 20

Peak contractions all paused.


5. Trap Bar Shrug:

37.5kg(82.5lb) x 20

Peak contractions.....


6. EZ Curl:

21kg(46.2lb) x 20

Peak contractions all held and paused at the top of every rep as per usual.

Nice abbreviated session to ease into training. Not about the weight. All about movement patterns, and the mind muscle connection.

[jgreystoke]

Deep paused Bodyweight Squat x 20

Laterals 2.5kg(5.5lb) x 20 paused at every peak contraction

Wrist curl 20kg(44lb) x 20

Cardio

Knife and Fork Curls, not counted.

[jgreystoke]

Pain woke me up as usual. So not enough sleep. Still managed.


Shoulder roll x 20

Bodyweight squat x 20

Dante shoulder mobilizer/dislocates with broomhandle(actually my hiking staff) x 20

Goodmorning with staff x 20


1. Laterals with Grannys pink kettlebells:

2.5kg(5.5lb) x 20


2. Box Squat, pause on the box to kill stretch reflex and make it harder, then explode back up:

20kg(44lb) x 20
40kg(88lb) x 20
60kg(132lb) x 20

Felt real good.


3. Hise Shrug:

20kg(44lb) x 20
40kg(88lb) x 20

The second set felt really heavy, and my traps burned. I'll be happy when that is 100kg(220lb) heavier for twenty reps.


4. Goodmorning, down gently to touch the pins set to parallel every rep, then power back up:

20kg(44lb) x 20
40kg(88lb) x 20


5. Grip Machine, crush, hold peak contraction, slowly release:

32.5kg(71.5lb) x 20


6. Ab Pulldown:

85lb(38.6kg) x 20


7. Wall Bridge:

Front x 20

Back x 20

Neck felt like Mike Tyson's after.


8. Calf raise with pause for a three count at top and at bottom x 20


Dead hang
Hand balance on kitchen table
Bodyweight squat to cool down x 20
Cardio

Not a bad session for a limping old codger.

[jgreystoke]

Not enough sleep as usual. Pain trumps alarm clock.

Hand balance kitchen table
Shoulder roll x 20
Lunge x 20
Goodmorning with dowel/broomhandle/staff x 20
Power snatch with same x 20
Overhead squat with same x 10
Laterals 2.5 x 20

Warmed enough to train:

1. Axle Press:

17.5kg(38.5lb) x 20


2. Swiss Bar Incline Press:

22.5kg(49.5lb) x 20


3.Trap Bar Deadlift:

42.5kg(93.5lb) x 20

Really gassed after due to lack of sleep.


4. Trap Bar Upright Row

42.5kg(93.5lb) x 20


5. EZ Curl:

22.5kg(49.5lb) x 20

Held peak contraction at the top of every rep, just like the Trap Bar Upright Rows


6. Grip Machine:

35kg(77lb) x 20


7. Facepull:

60lb(27kg) x 20

Later:


Dead hang
Calf raise paused x 20
Hanging leg raise x 10, x 10 no swinging, because Granny can do them like that.
Hand balance on kitchen table.
Wall Bridge:

Front x 20

Back x 20

[jgreystoke]

Shoulder roll x 20
Bodyweight Squat x 20
Goodmorning x 20

1. Swiss Bar Military Press:

20kg(44lb) x 20


2. Bradford Press, Olympic Bar:

20kg(44lb) x 18 shoulders tired


3. BOX SQUAT, paused:

"Over warm-up" as defined by Paul Carter, work up to a single above your workset(s) weight:

20kg(44lb) x 10
40kg(88lb) x 10
60kg(132lb) x 5
80kg(176lb) x 3
100kg(220lb) x 1

Workset:

62.5kg(137.5lb) x 20 parfait


4. Goodmorning to pump blood into lumbars:

20kg(44lb) x 20

5. Hise Shrug to pump blood into traps and shoulders:

20kg(44lb) x 20


6. Ab Pulldown:

90lbs(41kg) x 20


7. Face Pull:

60lb(27kg) x 25


8. Wrist Curl:

22.5kg(49.5lb) x 20


9. EZ BAR Reverse Wrist Curl:

15kg(33lb) x 20


10. Unilateral Dumbbell Row:

20kg(44lb) x 20

Held peak contractions.

11. Pulldown, one hand:

70lb(32kg) x 20


Cooled down with:

Wall Bridge:

Front x 20

Back x 20

Laterals:

2.5kg(5.5lb) x 20

Nice session.

Felt that maybe should try to determine a reasonable training max for:

Press, Swiss Bar Military

Deadlift, Trap Bar

Incline Press, Swiss Bar

Squat, Box

over the next couple/few sessions.

Something around 85%-90% of real current arthritic max would be about right to take care of natural variations in performance due to sleep, etc.