Cardiac athlete passes 40 as a competitive runner/rower

[codger]

My plan is to age more gracefully than everyone else so my times eventually win me something at a big race like CRASH-B.

After a certain age just showing up counts for a lot!

IF you decide to do any race, local or national, let me know. I'd love to hear how you do!

It might be a couple of years before I start thinking seriously about a race. I'm hoping to get a couple of powerlifting meets under my belt over the next year or so. Then maybe I'll start training more on the rower.

[Ivey]

It might be a couple of years before I start thinking seriously about a race. I'm hoping to get a couple of powerlifting meets under my belt over the next year or so. Then maybe I'll start training more on the rower.

The erg loves a strong rower!

[Ivey]

Thursday 2/22
Run 4.24mi @ 11:01/mi

Friday 2/23
LBBS 20x45#
Press 20x45#
Curl 20x45#
Halting Deadlifts
__1x65#
__1x95#
__1x115#
__1x135#
__1x155#
__1x185#
__1x205#
__1x225#
__20x230#

Saturday 2/24
Run 4.24mi @ 9:54/mi

[Marenghi]

Hi Ivey!

Ive read some portions of your blogs, forgive me for not reading every post.

So just discard my suggestion if it has been discussed: Ive been wondering why with your aorta condition and thus the need to keep weights in check you dont simply do some unilateral exercises? You can either have lower reps (which alone would be a blessing for me) or much better effects with similar reps - or something in between.

[Ivey]

Hi Ivey!

Ive read some portions of your blogs, forgive me for not reading every post.

So just discard my suggestion if it has been discussed: Ive been wondering why with your aorta condition and thus the need to keep weights in check you dont simply do some unilateral exercises? You can either have lower reps (which alone would be a blessing for me) or much better effects with similar reps - or something in between.

Great question. Thanks for asking.

My program is not optimal in the sense that it is not the most efficient way to improve strength.

However, I must accept that finding a physician that understands my medical condition AND supports my athletic goals is uncommon. Within the few that meet this criteria, the understanding of optimal strength training among them is nonexistent. Most of my doctors consider taking a walk sufficient exercise for them personally. The rest are endurance athletes that look at a machine or bodyweight circuit as the best way to "get strong".

As with any lifter, I have only four variables to adjust: volume, frequency, intensity, and exercise selection.

My doctors asked that I limit my weight to something I can lift 20 times (or more) AND do so without use of the valsalva. This makes some exercises impossible (one cannot perform a proper low bar back squat without the valsalva in my experience).

Twenty reps is a unique challenge as simply adding additional reps to a set sends one even further away from gaining strength towards the exact opposite. I think of a marathon runner who is lucky to squat 100# yet can sustain a blistering pace for 26.2 miles. I believe even a high enough volume of squats would lead to a similar effect where one actually trades strength for endurance.

Even at 20 reps, improvement on some exercises is impossible. The overhead press at 45 pounds is an easy 20 reps. At 55 pounds it becomes a challenge. At 56 pounds it becomes impossible. The idea of microloading a press at tiny fractions of a single pound in order to make some long term progress isn't appealing nor do I believe it to be a good use of limited recovery resources. Also, the turge to use the valsalva to complete that last rep is almost uncontrollable.

I probably oculd answer your question better, but these are my initial thoughts. Happy to elaborate on any specific area.

For some reason, deadlifts variants continue to increase despite these restrictions and I'll continue to drive progress there. If some muscle imbalance appears I'll address it then.

[Ivey]

Monday 2/26
LBBS 20x45#
Press 20x45#
Curl 20x45#
Block Pulls
__1x65#
__1x95#
__1x115#
__1x135#
__1x155#
__1x185#
__1x205#
__1x225#
__20x235#
Run 2.1mi @ 10:34/mi

[Ivey]

Wednesday 2/28
Run 8.0mi @ 10:53/mi

Friday 3/2
Haltings
__1x65#
__1x95#
__1x115#
__1x135#
__1x155#
__1x185#
__1x205#
__1x225#
__20x235#

[Ivey]

Monday 3/5
Run 9.0mi @ 10:47/mi

[Ivey]

Started feeling sick Monday night and have been battling a cold since. I think I'm on the mend.

Wednesday 3/7
Block Pulls
__1x65#
__1x95#
__1x115#
__1x135#
__1x155#
__1x185#
__1x205#
__1x225#
__20x240#

Friday 3/9
Run 4.2mi @ 10:21/mi

Saturday 3/10
Run 4.2mi @ 10:46/mi

Sunday 3/11
Run 4.0mi @10:40/mi

[Ivey]

Monday 3/12
Halting Deadlifts
__1x65#
__1x95#
__1x115#
__1x135#
__1x155#
__1x185#
__1x205#
__1x225#
__20x240#

This cold wanted to rob me of this workout. I'm on the mend, but this was a grinder.