Geezer training and Iron induced Musings

[pkelly54]

Some timely tips there. I have a tendency to lean forward too much as well.

But you have some impressive numbers for your dead lift. So you must be doing something right.

[pkelly54]

3-21-16 Morning workout.
Bench 115x5, 165x5, 190 x5, 190x4 - something did not feel right on rep 4 so I replaced the weight rather than do something I would regret, since I did not have a spotter. 190x5, this time with a spotter. the weight felt manageable.
Dead lift 140x5, 230x5, 290x5. Called it a work out and went to the office.

[pkelly54]

3/23/16 Morning workout
Squats 140x5, 190x5, 240x5x3. Squats were fine. They seemed easier as the work out progressed.
OHP 110x5, 130x5, 150x5, 155x4,150x4. Presses were hard. I think I had enough time between sets. I also had a more gradual increment in warm up sets. I need to find a way to bring my baseline to three set of 5 at 155.

[pkelly54]

3/25/16 Morning workout
Bench 120x5, 170x5, 190x5, 190x5 with spot, 195x4 with spot.
Dead lift 140x5, 230x5, 300x5.

[BrooklynJerry]

I see you are doing the 4 basic lifts with no assistance lifts, do you find it helping get the weights up? I think I should get my act together and do something like this. Maybe take a little more time between workouts.I keep adding curls, rows,pull downs and tricep pressdowns into my workouts with nothing to show for it. I have been trying to cut some weight so I have been walking more and watching carbs. I just want to at least maintain where I am with my lifts. At 66 it doesn't get any easier.

[pkelly54]

I see you are doing the 4 basic lifts with no assistance lifts, do you find it helping get the weights up? I think I should get my act together and do something like this. Maybe take a little more time between workouts.I keep adding curls, rows,pull downs and tricep pressdowns into my workouts with nothing to show for it. I have been trying to cut some weight so I have been walking more and watching carbs. I just want to at least maintain where I am with my lifts. At 66 it doesn't get any easier.

Jerry, I need to keep my workouts short because I do them before going to work. I am also recovering from a back problem and a long semi layoff due to a busy work schedule. I found the most efficient use of my time is to focus on the core lifts. For time limitations, I limit myself to two lifts per work out and I try to limit the number of warm up reps. I try to be in and out of the gym in an hour, including time to change. During this recovery mode, all lifts are max effort with no recovery type weights. I am trying to get three sets of Squats, OH Press and Bench Press with one heavy set for the dead lift. This could be considered a typical, geezer modified, starting strength program. As I hit failures to complete three sets of 5's, I try the same weight next time. When I think I have pushed the weight to the limit of the SS style lift I will try to get some sort of Texas Method or use one of the Geezers models in the Practical Programming book. I am hitting the limit of the SS recovery for the bench press and possibly the OH Press. The squat the dead lift have a month or two to go.

I learned two things about plans for geezers, 1- take little bites, i.e. steps of 5 pounds no matter how easy a set felt. 2- allow time for recovery. I try for 3 sets as mentioned above. To do this when I hit my limits, I plan to make more use of back off sets. I find the bench and the OH Press provide enough arm work, except for the biceps. I plan to do more chins to address the biceps. I can do chins at home anytime. The other assistance exercises you list don't seem to add anything to improving the basic lifts. Besides, I don't have the time right now for assistance exercises while I am at the gym.

Right now I am 64 and about 230, so chins are a challenge but not impossible. I hope this explanation helps you adjust your work out plans. Good luck.

[pkelly54]

3-28-16 morning workout
Squats 135x5, 195x5, 245x5x3
OH Press 105x5, 130x5, 155 x5x2, 145x5 as a back-off set. I did the back off set for two reasons - I needed to finish quickly so i did not wait too long between reps to recover and I wanted to make sure I did 5 reps. the 155 weight has been tough. next time I will ether try 3 sets at 155 or one set at 160 with the others as a back-off set.

[pkelly54]

3-30-16 Morning work out
bench 95x5, 135x5, 165x5, 195x5, x4 then 190 x5 as a back-off set. The second set at 195 was with out a spot. I might have done a fifth rep but I did not fell confident trying it so I stopped at 4 reps.
Dead Lift 135x5, 225x5, 300x5. My back was stiff yesterday so I did not push the weight beyond the last work out.

[BrooklynJerry]

Thanks for the reply. I will be trying the minimum exercise approach to lifting myself . I am going to use the progression I read on page 234 in the book. Seeing other guys my age lifting keeps me motivated.

[pkelly54]

Seeing other guys my age lifting keeps me motivated.

I agree. I find showing up at the gym gets you half done. Keeping a log is also beneficial. I am grateful to Ripp and company for this forum.