Lifting toward 60

[peez]

Malpeg, you are making nice and steady progress over a long time - just imagine where you'll be in a few months! I see you are doing light presses after bench and the other way round ... it's a good way to get extra volume. Have you considered doing chins and dips, as heavy as you can stomach? It sure works for me.

[David Clark]

Malpeg, you are making nice and steady progress over a long time - just imagine where you'll be in a few months! I see you are doing light presses after bench and the other way round ... it's a good way to get extra volume. Have you considered doing chins and dips, as heavy as you can stomach? It sure works for me.

I can't do bodyweight chin so I am building up by doing pulldowns. I may add a few more assistance exercises in June. I should be off that month and can put in more time at the gym.

[David Clark]

Week 26 Workout 2 Friday

Warm-up

C2 Rower 5 minutes

Squats (light)

Warmup:
45 lbs x 5 x 2
135 lbs x 5 x 1
175 lbs x 5 x 1
205 lbs x 5 x 1
220 lbs x 5 x 1

Deadlift

Warmup
135 lbs x 5 x 1
225 lbs x 3 x 1
275 lbs x 3 x 1

I'm still being cautious. The tightness from my slip is almost gone.

[David Clark]

Week 28 Workout 1 Monday

Warm-up

C2 Rower 5 minutes

Press

Warmup:
45 lbs x 5 x 2
75 lbs x 5 x 1
95 lbs x 3 x 1
115 lbs x 2 x 1

Work sets:
125 lbs x 4 x 3


Bench Press (light)

45 lbs x 5 x 1
150 lbs x 5 x 3

[David Clark]

Week 28 Workout 2 Tuesday

Warm-up

C2 Rower 3 minutes

Squats

Warmup:
45 lbs x 5 x 2
145 lbs x 5 x 1
180 lbs x 5 x 1
205 lbs x 5 x 1
225 lbs x 5 x 1

Work sets:
250 lbs x 3 x 1

Pulldown

170 lbs x 5 x 1
170 lbs x 4 x 1
170 lbs x 3 x 1

Lying Triceps Press

72 lbs x 10 x 2
72 lbs x 8 x 1

Knee Raise on Parallel Bars

10 reps x 3

I do the three assistance exercises on a rotation

[David Clark]

Week 28 Workout 3 Thursday


Warm-up

C2 Rower 5 minutes

Bench Press I didn't hit all my reps last week at 167.5 but expected to this morning with no problem. Instead I manged 4, 3 and 3 reps. I was disappointed until I realized I had loaded the bar with 170 lbs instead of 167.5.

Warmup:
45 lbs x 5 x 2
85 lbs x 5 x 1
115 lbs x 3 x 1
145 lbs x 2 x 1
155 lbs x 1 x 1

Work sets:
170 lbs x 4 x 1
170 lbs x 3 x 2

Press (light)

45 lbs x 5 x 1
65 lbs x 3 x 1
110 lbs x 5 x 3

[David Clark]

Week 28 Workout 4 Friday

Warm-up

C2 Rower 5 minutes

Squats (light)

Warmup:
45 lbs x 5 x 2
145 lbs x 5 x 1
180 lbs x 5 x 1
205 lbs x 5 x 1
225 lbs x 5 x 1

Deadlift

I decided to rest from deadlifts completely because of the tightness from the injury a few weeks ago. I'm going to reset next week and see if that will help the rehab.

[David Clark]

Week 29 Workout 1 Monday

Warm-up

C2 Rower 5 minutes

Press

Warmup:
45 lbs x 5 x 2
75 lbs x 5 x 1
95 lbs x 3 x 1
115 lbs x 2 x 1

Work sets:
125 lbs x 5 x 3


Bench Press (light)

135 lbs x 3 x 1
150 lbs x 5 x 3

[David Clark]

Week 29 Workout 1 Monday

Warm-up

C2 Rower 5 minutes

Press

Warmup:
45 lbs x 5 x 2
75 lbs x 5 x 1
95 lbs x 3 x 1
115 lbs x 2 x 1

Work sets:
125 lbs x 5 x 3


Bench Press (light)

135 lbs x 3 x 1
150 lbs x 5 x 3

[David Clark]

Week 29 Workout 2 Tuesday

Warm-up

C2 Rower 3 minutes

Squats

Warmup:
45 lbs x 5 x 2
145 lbs x 5 x 1
180 lbs x 5 x 1
205 lbs x 5 x 1
225 lbs x 5 x 1

Work sets:
250 lbs x 4 x 1

Pulldown

170 lbs x 5 x 3

Lying Triceps Press

72 lbs x 10 x 3

Knee Raise on Parallel Bars

10 reps x 3

I do the three assistance exercises on a rotation