Use to lift 3x/wk into my late 60's, I am now 72. BP was respectable but squat and dead lift not so much. Life intervened about 3 years ago and lifting stopped. I can now start lifting again with no physical restrictions.
Available equipment: Power rack, 300# with cheap bar (Dicks), curl bar and I just ordered Elitefts SS Yoke bar.
I was wondering if a full body program, bench, squat, dead lift, with no auxiliary exercises three times a week would be an appropriate routine.
Bob
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Thread: Old But Not Done Yet!
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10-15-2019, 06:08 PM #1
- Join Date: May 2007
- Location: Eagle River, Alaska, United States
- Age: 76
- Posts: 96
- Rep Power: 799
Old But Not Done Yet!
VIx10
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10-15-2019, 07:30 PM #2
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10-16-2019, 10:38 AM #3
First off your going to love the yoke bar.
I have one and have to say it's my favorite specialty bar.
Did you mean train the squat one day,BP one day and DL one day or all three times a week?
Do you have a bench also?
You might want to check out Jim Wendlers 5/3/1 program that covers those lifts well as the OHP.
Why no auxiliary exercises?
You can do some with the very basic equipment you have.
Good luck.
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10-16-2019, 10:39 AM #4
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10-16-2019, 01:23 PM #5
According to https://www.amazon.com/Barbell-Presc.../dp/B06Y4LXFCK a strength biased 3 day fullbody is exactly what you should be doing
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10-16-2019, 08:44 PM #6
- Join Date: May 2007
- Location: Eagle River, Alaska, United States
- Age: 76
- Posts: 96
- Rep Power: 799
Thanks for the replies.
Yup, have a bench. I used the 5/3/1 program to set my PR bench at 355 when I was in my mid-60s (posted a video here some time ago.) Loved the program but I was focused on power. However now I would just like to keep some muscle mass as my body ages. The 5/3/1 program might have routines for for that purpose.
I will also look at the Amazon link.
Thanks for the help.
BobVIx10
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10-16-2019, 08:55 PM #7
My bucket list is to still rep 225 on bench at 65 years old . Curious what you could do at 65 on bench ?
Things have really changed for me from 48 to 58 . There’re no way I could get back to 280 on bench press with my tendonitis and rotator pain.
I’m really curious to know what’s going to happen in another 7 yearsMake Misc great again
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10-17-2019, 11:26 AM #8
So if your not really going to power lift and your goal if keeping muscle more reps with lighter weights.
I would get away from regular BP if your shoulders are shot.
Get som DB handles and hit DB bench presses with a palms facing grip.
Even replace deadlifts with yoke bar good mornings for reps.
There is a similar program out there to 5/3/1 it's 10/7/5 i think if your interested if not basic 3x10 progressive type program could be a possibility.
Good luck.
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10-17-2019, 11:51 AM #9
- Join Date: May 2007
- Location: Eagle River, Alaska, United States
- Age: 76
- Posts: 96
- Rep Power: 799
Here is a thread with a video of my 67 birthday bench press test.
https://forum.bodybuilding.com/showt...hp?t=164407211VIx10
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10-17-2019, 11:54 AM #10
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10-17-2019, 12:11 PM #11
If you still have the big belly, you need to work on losing it. It's indicative of visceral fat. Add these to your workouts, too: https://www.t-nation.com/training/ti...-to-get-ripped
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10-17-2019, 04:54 PM #12
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10-18-2019, 09:51 PM #15
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10-19-2019, 06:23 AM #17
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10-19-2019, 10:04 AM #19
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10-20-2019, 09:23 AM #20
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10-20-2019, 06:18 PM #23
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