Member
Greetings friends. Next month I will be 81, and statistics show that aging sarcopenia should see me at 2% less power and muscle over the last year. Of course I am always determined to avoid this fate, and here is a run down of the doings in 2021.
I was doing a 12 month cycle of hi bar back squats. It had started 80k, 85k, 90k – 5 reps a set, and adding one rep each workout towards a total of 3 sets of 12. In Jan I was at 80k/12, 85/10, 90/8. In March I made 12/ 12/ 12. Then upped the weights to 90k, 95k, 100k. Starting at sets of 5 and adding one rep per workout. Have now made the target of 12/12/12. Time for a new exercise – repetition clean and press.
This works more of the body's muscles than any other exercise, and improves coordination and athletic power.
The Olympic Deadlift cycle I was on started at 115 k for 5 in 2020, and I fancied doing 20 reps with this weight. In Jan I was doing 102 k for 20, and by adding 1 k per workout, I made the 115 for 20 on 30/8/2021. Then a workout change to a combination of front squats and Romanian deadlifts.
........
Front squats started with 5's at 40k/45k/50k. Romanian deadlifts sets of 10 with 65k/70k/75k.
Currently Front squats are 5's with 45k,50k,70k. Romanian deadlifts 10's with 70k/75k/92.5k.
Lat machine in Jan was 42.5k for 14,13. End of year was 59.9k for 10 and 53.3k for 15.
In Jan my clean and presses was 35k for 4, and 40k for 1. In December it was 40k for 4, 46.25 for 1. 47.5 keeps stopping me.
Leverage calf machine started at 75k for 11,10. Ended at 95k for 14,14.
I did a slew of other exercises in my workouts cycles – triceps various, curls, power snatches, cleans, hi pulls, hise shrug, jerk behind neck, jerk press, snatches , C+J – with these I gradually increased the loads over the year.
If I eat all I want, my bodyweight tends to increase steadily, and I don't want it to, as a lot of it is fat, and while it makes me stronger, I can't afford to stretch my skin and wrinkle up.
So I keep my weight down to 85k with the 5/2 diet, which I do hardcore with 36 hour water/coffee fasts.
In the coming year I am going to trial a strategy outlined by Marty Gallagher – one hard, heavy workout a week, followed by 6 days rest. In my case I will do a second WO with calves, abs, and a bit of bi's, tri's, delts.
Member
You sure are the exceptional specimen.
I just read an article today by Brooks Kubik called " The My Way Card". The idea is that if you've been doing this for many decades and have common sense you've earned the right to do what you like in the gym. I'm sure you've earned your card. Looking forward to a good year for both of us
Member
Yep, we've both done pretty well, doing what we can, Jerry.I just read an article today by Brooks Kubik called " The My Way Card". The idea is that if you've been doing this for many decades and have common sense you've earned the right to do what you like in the gym. I'm sure you've earned your card. Looking forward to a good year for both of us
Greetings friends. I am 82 now, and here is how my 81'st year went.
On 17/1/22 I started on a year long program, which I based on what Marty Gallagher used to train busy people on a once a week heavy program, for years at a time.
He used 4 exercises. I programmed an alternating once a week heavy program.
First week was Clean and Press, Singles no grind high bar squats, High Pull, Olympic Deadlift and heels raise, Quarter press, and Jerk thrust.
The alternate week was Front Squat, Jerk Press, Romanian Deadlift, Shrug, Lat Machine, Leg curl.
Each week, 3 days after the main workout, was some light bodybuilding exercises – calves, delts, abs, biceps, triceps- and oh, 40 singles
of light olympic lifts, for form and flexibility.
Wasn't expecting much, as I am supposed to lose 2% of muscle mass and power each year now.
The results of 12 month's training -
Front squat. Staring weights 72.5 k x 5, 75 k x 3, 77.5 k x 1. ended --- 83.75 x 5, 85 x 3, 88.75 x1.
Jerk Press. Starting 32.5 k x 5, 37.5 k x 3, 40 k x 1. ended ---- 42.5 x 5, 46.25 x 3, 47.5 x 1.
Lat machine. Starting 61.25 k x 8, 53.3 k x 10. ended ----- 75.3 x 9, 61.3 x 10.
High bar no grind squats, 5 rising singles. Starting 80k max, sets x reps 250 k. ----- ended 102.5 max, set x reps 402.5 k.
Quarter Press. 67.5 k x 5. ----- ended 70 x 5.
Jerk Thrust. 70 k x 5. ----- ended 80 x 5.
Cleans and Presses. 32.5 k x 5, 37.5 x 3, 45 x 1. ------ ended 41.25 x 5. 43.75 x 3. 46.25 x 1. [wow! Single went up 1.25 – in a year!]
High Pull. 80 k x 3. ----- ended 87.5 x 3.
On my light day, some of the results -----
Calf machine 95 k x 15 .15. ------ got to 130 k x 15, 110 x 15, then went to 135 starting at 10 reps, now at 12.
seated heels raise 51 k x 15 ----- ended 58.8 k x 15.
Ab crunch machine 77 k x 19, 68 k x 20 ----- ended 99 k x 20, 77 k x 20.
Lat machine curl down to back of neck 16.3 k x 11, 10 ------ ended 49.6 k x 11, 30.3 k x15.
Over the course of the year my light olympic lift training weights went up by, snatch 20 k, C+J 35 k.
The only measurement I tracked was calves, as I have always wanted them bigger. Thighs and pecs are my best bodyparts – wish it was shoulders. Haven't worked pecs for years, after bench press shoulder injuries, and they look after themselves. Calves got to 16”, which look pretty good with my light bone structure.
Used to be 5'9”, but probably less now, as people shrink with age. Weight 85-88 k.
A few years back, when on the beach and mostly naked, I noticed my arms were brushing across my lats as I walked, which was a delight, as I never had a great V. This last summer (now) my arms catch on my lats and can't swing past them unless I swing my arms outwards, so things have gotten bigger.
My traps are at their best ever, and look good from every angle. My shoulders too, are rounder than they have ever been.
Since Jan 1 have been trimming down for the beach – Vanity, thy name is 'Old Fool'. Have lost 4.6 k by upping the intensity of my 5/2. Looking good, but the weight loss has crashed training weights improvements.
Posting Permissions
Reply With Quote