Get Off My Lawn

Starting a thread for us old guys (50+) still lifting. I’m 64 and still hanging on. Current lifts at a 225 bodyweight squat: 410; bench 305; deadlift 425.

Share of injuries over the years - 4 shoulder surgeries; 2 back surgeries (last one 1/5 yrs ago - 2 level laminectomy / facetectomy L3-L5); double inguinal hernia and the normal aches and pains associated w/ being an active old fart.

Hope others can post about their lifts, routines, and general challenges of staying in the game as we age.

2 Likes

Ok, trying to jump start this thread…hopefully some other “masters” lifters can chime in…my current routine is an “old man’s” 4-day split where I train every other day

Monday: Heavy bench; bandwork for shoulders

Wednesday: Heavy squat; light pull (chin-ups and weighted chin-ups)

Friday: Light bench (close grip Spoto); weighted dips; bandwork for shoulders

Sunday: Heavy deadlift; chin-ups

Main lifts are done in a 5/3/1 sequence w/ backoff sets; bench example (working sets only) given below:

Week 1 267.5x5; 260x5x2

Week 2 282.5x3; 275x3x2

Week 3 302.5x1x3

Week 4 270x5; 260x5x2

Week 5 285x3; 275x3x2

Week 6 305x1x2 (missed 3rd single)

I’m just back from spending Christmas w/ son’s family in TX and in the midst of a deload week before picking up 5/3/1/ routine again

51 strength advocate & jiu jitsu guy. My normal routine

Monday - adult gi class
Emphasis is on situational
sparring & defense

Tuesday - big lift day… bells, sandbags, stones,
kegs. I mix it up between lap &
stand, shouldering & carrying.

Wednesday - adult gi class, dame agenda as
Monday

Thursday - rest

Friday - press session with bells & Olympic
rings, overhead carries, suitcase
carries, followed with a very light
drilling/strategy/ missing links jiu
jitsu session.

Saturday - rest

Sunday - MDK open mat

I always start my strength sessions with a round on the assault bike with sprints tabata style to finish off. I mix in the heavy days & have de-load days.

Just be smart & listen to your body.

3 Likes

That looks like a well thought out, complimentary routine. What weight class? I’m curious what movements you do on rings…as a former HS ring specialist its nice to see them used in a S&C program…that said, I haven’t been on rings since college.

Any nagging injuries you routinely deal with? I still miss jiu jitsu…but the last shoulder injury (25 yrs ago 2 completely torn ligaments) ended that pursuit…no more surgery do-overs and too much ROM loss for the sometimes chaotic nature of JJ.

Thanks for posting

Do You Even Lift Joe Biden GIF by Obama

Never stop!

3 Likes

The rings are primarily for push ups & inverted rows. I compete at middleweight. I’m petty damn short at 5’5" & walk around between 180-185 & just shed a few pounds the week of a tournament.
My wife asked me some years ago if i wanted the garage for a gym. She had NO idea what she set herself up for. It’s been fun recently, as I have been in welding & fabrication for over 20 years now. I split my work time at a scrap yard, so I have access to steel on a regular basis. It just takes a little creativity to come up with your own equipment.

A recent pic

2 Likes

Badass home gym w/ homegrown equipment - nice!

1 Like

Brief update. Set squat and bench PRs last week – 415 and 307.5 respectively. The squat sucked. Really sucked…got stuck just out of the hole and was an ugly grind to finish. Saw stars and was lightheaded – absolute limit single. I think I’m going to back off heavy squats for the near future (I’ll still squat) and concentrate on driving up bench and deadlifts. Bench is proceeding ok and short of occasional shoulder tweaks every now and then, will continue the 5/3/1 progression.

For deadlifts, I’ve been stuck in the 415 to 425 range for too long. I’ve recently started a new program that breaks the deadlift into 2 partial movements, done on alternating sessions every 8 to 9 days. Halting deadlifts (floor to above knees) and rack pulls (below knees to fully upright). The concept is to overload the movement w/ overlapping range (below knee to above the knee) while managing overall stress and thus enabling better recovery. I’ll give this a go for at least 3 months. On light days I still do chin-ups/weighted chin-ups and if I’m feeling it, bent over rows.

GIF by Giphy QA

1 Like

Fucking jesus christ im out of here.

225 bodyweight, squat: 415…note to self, commas are important…

1 Like

Great lifts for 64 years old, impressive.

1 Like

Oh right, previous post rescinded. Carry on.

1 Like

2 year post laminectomy surgery. Current lifts are squat: 415; bench 312.5 and deadlift 435.

I’ve backed off heavy squats for time being - doing top sets of 5 in the 315 to 350 range while focusing on bench and deadlift.

Bench just started an 8/5/2 program and see how that goes over next 3 to 6 months.

For deadlifts I’m continuing to alternate between halting deadlifts and rack pulls. Seems to be working so no changes here.

No PRs on the major lifts, but I did get 20 chin-ups tonight. Weight still ~ 225 and turning 65 in November.

1 Like

Turned 65…bench PR today 245x8. Deadlifts back on track after a glute/hammy tweak set me back a couple of months. Squats also progressing, but not pushing them quite as hard.

3 Likes

Matched PR on bench today 270x5. Shoulders feeling a little cranky, might be time for a deload after the doubles next week (8/5/2 weekly progression).

Matched deadlift PR 405x3. Back feels good - hopefully a new PR single in next 2 to 3 months. Also need to drop a few extra Christmas pounds…

Ever onward. Bench PR 247.5x8 and deadlift 345x8

1 Like

Deadlift PR 410x3. Back is feeling good. Missed 5th rep on bench PR attempt 272.5x5 only got 4…