Over 50 and Lifting Challenges
I started working out a year and a half ago with the intent of losing weight. I lost 97 lbs. I started "lifting" about 9 months ago-more as an effort to "fill in some of the loose skin." My trainer has kept me out of squats, DLs etc as he fears injury. I have 2 herniated discs in my back and although no specific knee problems, I know when I have pushed too far. Ortho gave me the all clear with the caveat of "no dead lifts (the reg ones), no military presses and no twisting." Basically nothing where the compression is straight down. I sort of listened.
I guess my question is, how do those of you over 50 handle some of the weight I have seen you log? My weights are nothing and it's not because I am afraid of them or can't do those numbers. Ex: SM Squats (my hip flexors are so tight I have great difficulty with regular BB squats-I can do front squats/goblet squats but as soon as a bar goes on my back my form crumbles). I do a lot of stretching for the flexors.
I started doing Stiff Leg DLs on my own and am only at 65 lbs-Leg Press is still only 110. I've been doing all of these 4 months now?
I also do Leg Extensions and Seated Leg Curls, toss is some DB Step Ups. Started doing hip thrusts and glute bridges (unweighted so far). I do legs twice a week, 4-6 sets, 10-15 reps.
I tried some single leg stuff like Split squats (not truly single leg), stiff leg deads but they got my back revved up. Lunges are out because they cause knee problems even unweighted.
I don't want to think I have peaked and maybe I just need to be more patient and stay with lighter weight longer, go for reps and increase weight very gradually?
As to upper body, I have to watch the shoulders but I have changed my routine so shoulders have their own day and have two days before and after of legs and a cardio/abs days so they aren't over taxed.
So here are current stats and always, appreciate any feedback:
Legs-
SM Squats-70/15/4-6
SL DLs-65/15/4-6
Leg Press-110/15-20/6
Std Leg Curl-80/15/6
Leg Extension-50/15/6
Front squats-50/12/4-5
Chest-
DB Incl Press-30/8-10/6
SM Chest Press-60/6/6
Cables Crossovers-50/6/6
Various Machines (once every other week maybe) 110/6-8/6
DB Flyes-30/8/6
Back-
BB Rows-80/6/6
DB B/O Rows-35/6-8/6
Cable Rows-90/6-8/6
Tris-(just a few examples)
Wtd Bench Dips-25/12/6
OH DB Exten-30/8/6
B/O Cable Exten-100/6/6
Skullcrushers-40/6-8/6
Bis
Hammer curls-20/6/4-6
Drag cursl-45/6/6
BB Curls-50/6-8/6
DB Inc curls-20/6-8/6
DB Preacher curls-20/6/6
Shoulders-
SM Front presses 50/6-8/6
Shoulder Press (machine) 60/6/6
Lat raises ( I only do them half way and use plates alt) 25/10-12/6; 10/25/6
Standing cable (reverse)-40/15/6 (alt high/low angles, 6 sets of each)