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  1. #31
    Recovering Weakling RT1957's Avatar
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    Getting some work done!!!...nice slow progression and you'll be surprised in a few months what those numbers will look like...Keep up the great work
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  2. #32
    Humble Megalomaniac ElrondHubbard's Avatar
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    OK, last night (Tuesday) was the end of my 4th week, and to me it marks the completion of the first phase of my comeback. I did a 5-rep maximum text at the very beginning, and then started week 1 about 10% below that. Week 4 was where I worked my way back up to that level as a working weight, so all my future workouts will be increasing progressively above those numbers.

    Things did feel a bit heavy last night, but not so heavy as to be a strain or uncomfortable. And I added reps to my pullups and pushups!

    Squats:
    47x5
    60x5
    71x5
    84x5
    97x4
    71x9

    Bench Press:
    54x5
    66x5
    79x5
    92x5
    109x4
    79x9

    BB Rows:
    54x5
    66x5
    79x5
    92x5
    109x4
    79x9

    Overhead Press:
    44x5
    44x5
    46x5
    54x5
    64x4
    46x9

    Accessories:

    Pullups, 5+4+3, total 12. Pleasantly surprised myself a little, considering 5 weeks ago I couldn't do any.
    Calf Raises. 10x32 + 10x30, each leg, 10lb dumbell in free hand. I'll increase to 20lb next session.
    Pushups, 29+26+23, total 78. I was hoping to get to 30 on that first set, but couldn't quite do it. Next time for sure.
    I'm out, standing in my field.

    64 and still a newbie.
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  3. #33
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    Pullups, 5+4+3, total 12. Pleasantly surprised myself a little, considering 5 weeks ago I couldn't do any.
    No pressure, but linear progress indicates you'll be bangin' out 20 rep sets come Thanksgiving JK, but seriously, GREAT job!!!!
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  4. #34
    Registered User Rabbitjb's Avatar
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    Admiring your dedication and wishing you all the progress
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  5. #35
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    No pressure, but linear progress indicates you'll be bangin' out 20 rep sets come Thanksgiving JK, but seriously, GREAT job!!!!
    Hey, a man can dream!
    A year and a half ago I got as high as 18. Then a bout with elbow tendinitis followed by a bit of weight gain knocked me back to 15. That's where I was at when my world turned upside down. Making it to 20 would be a dream come true, but that's been my ultimate goal since I started this thing.
    I'm out, standing in my field.

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  6. #36
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Rabbitjb View Post
    Admiring your dedication and wishing you all the progress
    Thank you kindly!
    I'm out, standing in my field.

    64 and still a newbie.
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  7. #37
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    Then a bout with elbow tendinitis followed by a bit of weight gain knocked me back to 15.
    I've struggled with this from time to time too. Not sure if its coincidence or not, but I've gone to ring chins done in the neutral position; I wear elbow braces; I'm not stupid with my volume (60-90 reps per week MAX); and I've started doing forearm exercises (I've heard a forearm/bicep imbalance can contribute to tendinitis) but of course YMMV
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  8. #38
    Humble Megalomaniac ElrondHubbard's Avatar
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    I was doing 5 sets of split pullups/chinups on a crooked curl bar at the time. I was also adding a 35lb plate twice a week, with body weight once a week. I think it was the close-grip chinups that led to the elbow problems. I replaced the curl bar with a straight one, got elbow wraps, and switched to lower volume bodyweight pullups only until the elbows healed. After that I worked my way back up to 15 and then stalled there. I'm curious as to how far I'll get this time around, but I'm not too keen on trying the chinups again for a while.
    I'm out, standing in my field.

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  9. #39
    Humble Megalomaniac ElrondHubbard's Avatar
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    Started week 5 Friday night, and the progress continues. I added another rep to the tail end of my pullups, and hit 30 pushups for the first time in eight months. I felt a bit of challenge from the weights, but its not serious yet.

    Squats:
    49x5
    61x5
    74x5
    85x5
    97x5

    Bench Press:
    55x5
    67x5
    82x5
    94x5
    109x5

    BB Rows:
    55x5
    67x5
    82x5
    94x5
    109x5

    Overhead Press:
    44x5
    44x5
    47x5
    55x5
    64x5

    Accessories:

    Pullups, 5+4+4, total 13.
    Calf Raises, 20x30 + 20x30, each leg, 20lb dumbell in free hand.
    Pushups, 30+27+24 total 81. This was the hardest work I did all night!

    I'm actually starting to see the first hints of development in my chest, arms and shoulders and legs still have a long way to go.
    I'm out, standing in my field.

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  10. #40
    Recovering Weakling RT1957's Avatar
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    Solid work...do you have fractional plates or a 20k bar?? interesting numbers
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  11. #41
    Hammy Hammy Hobbes thehobbes's Avatar
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    Great progress OP! Wow that's a lot of pushups, bring on the chest gains!
    Current PRs:
    Bench Press: 200x1
    Deads: 315x1
    Back Squats: 275x1

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  12. #42
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by RT1957 View Post
    Solid work...do you have fractional plates or a 20k bar?? interesting numbers
    The smallest plates I have are 2.5 lbs, and yes, it's a 20kg bar, or 44.1 lbs. I disregard the .1, of course.

    To get smaller than 5 lb weights, I use the spring clips, which I've weighed as 1 lb for both of them, and a "weight on a rope" pair that I can drape over the bar, weighing 1 lb each for 2 lb increments.

    Since the weights I'm starting with are pretty light, I really need something small to have meaningful 2.5% increments.
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  13. #43
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by thehobbes View Post
    Great progress OP! Wow that's a lot of pushups, bring on the chest gains!
    Thanks, Hammie. The pushups are definitely harder on me than the bench presses are.
    I'm out, standing in my field.

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  14. #44
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    ushups, 30+27+24 total 81.
    This is solid work here!!!

    Not sure if this my exacerbate the tendinitis issue or not, but pay attention to it
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  15. #45
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by RT1957 View Post
    Solid work...do you have fractional plates or a 20k bar?? interesting numbers
    I figured since this was hard to explain, I'd try a picture.

    Here's the bar at 87 pounds: 44 pounds for the bar (20g), 1 pound for the spring clips at .5 pounds apiece, and you can see my dangling rope thingy, which is 1 pound each for 2 pounds added. Add in the 4 10lb plates, and you get the results. I've weighed everything, BTW -- the spring clips and jury-rigged weights on a food scale, the bar and plates on a pretty accurate bathroom scale. Everything is as it should be.

    I know a lot of people don't care too much about exact poundages, but to me it counts when I'm trying to measure my progress.



    small_weights.jpg
    Last edited by ElrondHubbard; 08-14-2017 at 12:18 AM.
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  16. #46
    Humble Megalomaniac ElrondHubbard's Avatar
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    Tonight was the midpoint of week 5, and overall it felt really good. My only real problem was with the pushups -- not that I couldn't do them, but I was suddenly taken with this intense reluctance to do them. As I said earlier, pushups feel the hardest for me of all the exercises I do, so maybe the reluctance was just my fundamental laziness coming out. On the other hand, in the past I've been bedeviled by "scripts", as I call them, negative self-talk that seems to want to undermine my efforts and make me fail. I'm not sure where they come from , but they were a serious problem a couple of years ago, when I was still in the early months of my programming. Eventually I learned how to overcome them, and although they never went away, they never held me back either. Tonight was the first night since my restart that I felt them with any kind of strength, and I'd almost forgotten how to handle them. Now I'm forewarned, though, and knowing that they'll come back will allow me to prepare for them and defeat them.

    Squats:
    49x5
    61x5
    74x5
    74x5

    Incline Bench:
    55x5
    65x5
    76x5
    87x5

    Deadlifts:
    100x5
    120x5
    140x5
    160x5

    Overhead Press:
    44x5
    44x5
    47x5
    55x5
    55x5

    Accessories:

    Pullups, 6+5+4, 15 total -- Pleasantly surprised again, I wasn't sure I could make 6 on the first set, and wasn't even planning on doing 5 for the second... it just happened!
    Pushups, 31+28+25, 84 total -- Once I passed the 15th rep, something in the back of my mind kept telling me to quit, that I'd never make my goal. I had to just block it out and continue.

    Body weight this morning was 159.5, calculated body fat (U.S. Navy method) is ~13%. Not convinced that's accurate, but I have to start somewhere.
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  17. #47
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    This is solid work here!!!

    Not sure if this my exacerbate the tendinitis issue or not, but pay attention to it
    That's an interesting idea. I've never associated pushups with my tendonitis before, I always attributed it to chinups. I don't feel any elbow stress from pushups, just my chest.

    I'll definitely keep that in mind, though.
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  18. #48
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    I know a lot of people don't care too much about exact poundages, but to me it counts when I'm trying to measure my progress.
    I borrowed an accurate calibrated scale from work one weekend and was SHOCKED(!!!) to see the variability in cheap weights. Something like a York or Eleiko should be on-the-money, but the cheaper "Standard" plates etc can vary a lot. The 35's and 45's could be off more than one pound, and I had an "oly" bar that weighed just 40 lbs. I sold all the underweight plates and modified any overweight ones by cutting off portions of them until they weighed true.

    That was an eye-opening experience and provided one new reason why years ago when I had a gym membership that I experienced both days of unbelievable strength and weakness perhaps due to truly having too little or too much on the bar.
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    Recovering Weakling RT1957's Avatar
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    Originally Posted by ElrondHubbard View Post
    I figured since this was hard to explain, I'd try a picture.

    Here's the bar at 87 pounds: 44 pounds for the bar (20g), 1 pound for the spring clips at .5 pounds apiece, and you can see my dangling rope thingy, which is 1 pound each for 2 pounds added. Add in the 4 10lb plates, and you get the results. I've weighed everything, BTW -- the spring clips and jury-rigged weights on a food scale, the bar and plates on a pretty accurate bathroom scale. Everything is as it should be.

    I know a lot of people don't care too much about exact poundages, but to me it counts when I'm trying to measure my progress.



    Attachment 8726981
    Very good!! it all adds up

    They do make fractional plates...I have a set that starts at 1/4 lb
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by Payton1221 View Post
    I borrowed an accurate calibrated scale from work one weekend and was SHOCKED(!!!) to see the variability in cheap weights. Something like a York or Eleiko should be on-the-money, but the cheaper "Standard" plates etc can vary a lot. The 35's and 45's could be off more than one pound, and I had an "oly" bar that weighed just 40 lbs. I sold all the underweight plates and modified any overweight ones by cutting off portions of them until they weighed true.

    That was an eye-opening experience and provided one new reason why years ago when I had a gym membership that I experienced both days of unbelievable strength and weakness perhaps due to truly having too little or too much on the bar.
    One more reason for being happy with my home gym. The weights may or may not be accurate, but at least they're consistent from day to day.

    I guess I was lucky with my gear. I read all the warnings about inconsistencies among off-brand plates, then I went ahead and bought cheap plates from several sources, but my scale shows them all at the proper weight. I'm pretty confident in my scale, since I've tested it against items of known weight, so I'll attribute my plates consistency to pure dumb luck. I'm not proud...
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    Originally Posted by RT1957 View Post
    Very good!! it all adds up

    They do make fractional plates...I have a set that starts at 1/4 lb
    I would probably be willing to get a pair of half pounders to fill the gaps I still have in my coverage, I just haven't seen any locally. Admittedly, it's been a while since I looked. Now that I'm back under the bar, I should keep my eyes open.
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  22. #52
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    OK....Just caught up. IM IN!

    Great story going on here. Its just awesome to see you lifting now! Like Ron said, i am sure your going to see these numbers progress quite quickly over the next few months. Keep up the great work and stay strong!
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  23. #53
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    Originally Posted by ElrondHubbard View Post
    I guess I was lucky with my gear. I read all the warnings about inconsistencies among off-brand plates, then I went ahead and bought cheap plates from several sources, but my scale shows them all at the proper weight. I'm pretty confident in my scale, since I've tested it against items of known weight, so I'll attribute my plates consistency to pure dumb luck. I'm not proud...
    Same here, weighed them all when I got em, came out damn near perfect. If I hadn't weighed them I'd probably never sleep again worrying about it.

    I picked up some 1.25lb fractional plates from Rogue and they are extremely useful when I get stuck and a 5lb jump is just too much. I think they have 1/2lb ones too.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by DocJekyll View Post
    OK....Just caught up. IM IN!

    Great story going on here. Its just awesome to see you lifting now! Like Ron said, i am sure your going to see these numbers progress quite quickly over the next few months. Keep up the great work and stay strong!
    Much appreciated, Doc! It's fascinating how you and I have experience of different sides of the coin, but we end up in essentially the same place. I'm being driven by curiosity as much as anything. There are two tracks occurring simultaneously here, the inevitable age-related deterioration, and the effort-related improvements. Someday they will intersect, but it is not this day! I have no idea where or when that will be, but I plan to be there when it happens. I have seen too many inspiring stories of guys lifting happily and well into their eighties and even nineties for me to hold back.

    I'd love to actually be able to eat food rather than carry this feeding tube around with me, but I've found it doesn't really interfere much, and it doesn't seem to be hampering my progress. It'll happen eventually.
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by thehobbes View Post
    Same here, weighed them all when I got em, came out damn near perfect. If I hadn't weighed them I'd probably never sleep again worrying about it.

    I picked up some 1.25lb fractional plates from Rogue and they are extremely useful when I get stuck and a 5lb jump is just too much. I think they have 1/2lb ones too.
    I'd hate for anything to ruin your sleep!

    I'll probably have too look online for the 1/2 pound plates, although next time I go into town I may have the opportunity to browse a couple of places.
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  26. #56
    Registered User Payton1221's Avatar
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    Originally Posted by ElrondHubbard View Post
    I'll probably have too look online for the 1/2 pound plates, although next time I go into town I may have the opportunity to browse a couple of places.
    And I bought some large diameter washers (just a little over 2" ID of course) that weigh 0.5# each. And if you really want to "micro" load, I even have a couple lengths of 2" SCH40 PVC pipe that's ~3-4" IIRC that are 0.25 lbs each.
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    What a great 30 minutes of reading I've just had. I'll enjoy continuing to follow your journey.

    I'm glad the mystery of the strange poundages was cleared up. It was the first thing I noticed. Smart, though...

    So, are you a Jetero Heller fan? If you get my question, I'll understand a couple of other things...
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    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by ptbrakefield View Post
    So, are you a Jetero Heller fan? If you get my question, I'll understand a couple of other things...
    I had to look up the name, since I was unfamiliar with it. And I guess that means I need to clear up a couple of things:
    I'm not associated with or a believer in Scientology in any way. "Elrond Hubbard" is an inside joke between me and a friend of mine, it's actually the name of my car, and refers to L. Ron only in a parody sense. My real name is Dave, but that's true of a lot of people. As far as I know, there's only one Elrond Hubbard.

    Maybe I should explain my rather idiosyncratic weight progression as well. My program is a version of Madcow, 3 days a week full body. It's presented as an intermediate program, although I don't consider myself an intermediate lifter, its slower progression pace seems suited for an older lifter. It also has a spreadsheet you can download from the Stronglifts site.
    At the beginning of the program, I do a strength evaluation by determining the heaviest weights I can lift for 5 reps for each exercise. I enter this number into the spreadsheet, and it calculates my progression to the nearest whole number for the next nine weeks. It doesn't go by 5-pound increments. When the weights are light, as they are for me at this early stage, they go up by one or two pounds a week, leaving me to figure out how to get those in between poundages. Once my totals are heavy enough, I'll most likely be able to round it to the nearest 5 pounds, but for now, I'm trying to keep it close to the numbers on the spreadsheet.
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    Originally Posted by Payton1221 View Post
    And I bought some large diameter washers (just a little over 2" ID of course) that weigh 0.5# each. And if you really want to "micro" load, I even have a couple lengths of 2" SCH40 PVC pipe that's ~3-4" IIRC that are 0.25 lbs each.
    Those are some pretty smart suggestions!
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    Originally Posted by ElrondHubbard View Post
    I had to look up the name, since I was unfamiliar with it. And I guess that means I need to clear up a couple of things:
    I'm not associated with or a believer in Scientology in any way. "Elrond Hubbard" is an inside joke between me and a friend of mine, it's actually the name of my car, and refers to L. Ron only in a parody sense. My real name is Dave, but that's true of a lot of people. As far as I know, there's only one Elrond Hubbard.
    I'm just a fan of his science fiction writing... not of his beliefs, LOL... that series of books is incredible. Alas, though, you are not a fan.
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