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.
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)
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.
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.
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.
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.
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.