Life Starts At 45 (Hopefully) Life Starts At 45 (Hopefully) - Page 29

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Thread: Life Starts At 45 (Hopefully)

  1. #281
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    Jul 2018
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    • phoenix arizona seminar date
    • texas seminar date
    Bench Program

    Bench: 209 lbs (95kg), 10 sets of 3 (Deloaded)

  2. #282
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    Jul 2018
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    Week 28
    Today's workout
    Dumbell lunges: 110 lbs (50kg), 2 sets of 30 reps
    OHP: 138.6 lbs (63kg), 4 reps (Deloaded)
    Chin ups: 27.5 lbs (12.5kg), 3 sets of 5 (Deloaded)
    Powercleans: 132 lbs (60kg), 3, 3 (Deloaded)
    Seated Rows: 200lbs, 8, 8

    Power cleans felt incredibly weak. I have no idea why.

  3. #283
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    Jul 2018
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    Bench Program

    Bench: 181.5 lbs (82.5kg), 6 sets of 6 (Deloaded)

    500m Row: 1:44.8
    No idea if that is an ok time or not, but I pushed myself to the verge of vomiting.

    Bar hangs: 4 x 60 seconds
    Trying to improve my shoulder mobility.

    I tested out bench today and easily did 231 lbs for 3 reps.
    I feel this bench program is working much better than the standard novice deload, (which didn't work at all).

  4. #284
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    Feb 2019
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    Impressive bench for 3. What is your body weight?

  5. #285
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    Quote Originally Posted by wd40 View Post
    Impressive bench for 3. What is your body weight?
    179 lbs
    Around 20% bodyfat

  6. #286
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    Feb 2019
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    You and I are similar in age and size so this has been interesting to read.

    I'm 42, 5'7" and started at 160lb body weight. I'm currently 10 weeks in and had a similar back pain / injury episode right around the same time and weight you did. I did a couple of weeks of Bill Starr style rehab, a large de-load, and worked back up in 5 lb increments despite being able to do more. I think the gradual increase gave me time to let my squat form become automatic and, (possible broscience here) allow my ligaments to strengthen. I recently passed the weights at which I injured myself and am doing ok so far but being very careful.

    I must say, though, I'm jealous of your upper body results. My press stalled hard at 100lb and I'm still LP-ing the bench 2lb at a time at 166. You were well beyond these numbers at 10 weeks. Well done sir.

  7. #287
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    Jul 2018
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    Quote Originally Posted by @robswelding View Post
    You and I are similar in age and size so this has been interesting to read.

    I'm 42, 5'7" and started at 160lb body weight. I'm currently 10 weeks in and had a similar back pain / injury episode right around the same time and weight you did. I did a couple of weeks of Bill Starr style rehab, a large de-load, and worked back up in 5 lb increments despite being able to do more. I think the gradual increase gave me time to let my squat form become automatic and, (possible broscience here) allow my ligaments to strengthen. I recently passed the weights at which I injured myself and am doing ok so far but being very careful.

    I must say, though, I'm jealous of your upper body results. My press stalled hard at 100lb and I'm still LP-ing the bench 2lb at a time at 166. You were well beyond these numbers at 10 weeks. Well done sir.
    Keep going.
    You'll get there.
    Injuries suck. I really hope to get to 308 lbs (140kg) on squat without any further back injuries.

  8. #288
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    Jul 2018
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    Week 29
    Today's workout
    Squat: Warm up sets
    Bench program: 192.5 lbs (87.5kg), 7 sets of 5 (Deloaded)
    OHP: 138.6 lbs (63kg), 1 rep (Deloaded)
    Chin ups: 33 lbs (15kg), 3 sets of 5 (Deloaded)
    Seated Rows: 200lbs, 3 sets of 8
    500m row: 1:42.5

    Went into today's workout with some back pain, got to the last set of warm ups with 209 lbs, and felt pain on the first rep so stopped and did not perform work sets.
    Did not do deadlift due to back pain.

    OHP has gone backwards but I haven't been focusing on it, so I'm not concerned.

    Shoulder injury is still lingering, with almost no improvement.
    Last edited by positronbomb; 04-16-2019 at 04:28 AM.

  9. #289
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    Jul 2018
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    Week 29
    Today's workout
    Dumbell lunges: 110lbs, 2 sets of 30
    Bench program: 209 lbs (95kg), 8 sets of 4 (Deloaded)
    OHP: 138.6 lbs (63kg), 1 rep (Deloaded)
    Seated Rows: 200 lbs, 3 sets of 8
    Lat pulldowns: 180 lbs, 5, 5, 5, 8
    500m row: 1:42.5
    Last edited by positronbomb; 04-19-2019 at 02:54 AM.

  10. #290
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    Jul 2018
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    Weight: 182 lbs
    Waist: 35.5"

    3/4 mile run: 5:35
    5 mile walk.

    Run time has improved from last time.

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