T Nation

65+ Training


#241

x2 on what CL said… and I’m in my 50’s so I know of what I speak


#242

Thanks CL and OG. OG is still a powerhouse if he’s attending meets.


#243

Tuesday 5/10

Chest

Warmup then squeeze bench press with 20 lb hex dumbbells 3 x 12; dumbbell benches 3 x 8 @ 50, 65, 85; dips 3 x 10; machine incline press 3 x 8 @ 90, 125, 135 (machine’s angle makes these harder than using a barbell); cable chest work 3 x 10 @ 35, 45, 50 (weight seems really off); pec dec 3 x 10 @ 140, 150, 160. Done.


#244

Hope the move goes well and your neighbors are calm and quietly minding their own business. Nice lifting.


#245

GV, if the neighbors are trouble, I’ll be needing your advice. Crippler’s neighbor control method (living in country) was my own for probably too long, i.e. no curtains, outdoor urination (simply the best). Guys, take especially good care of your wives so they’ll outlive you. Six years after a funeral and I’m still making adjustments; present wife is worth it.

Wedesday 5/11

shoulders

Warmup. My consistent warmup is overhead cable pulls to loosen invariably tight shoulders, and heavy cable face pulls for more shoulder work, then lots of bar only reps for first exercise.

Chinups 3 x 5; seated dumbbell presses 3 x 10 @ 30, 50, 60; standing barbell OHP 1 x 4 @ 95, 1 x 3 @ 115, 1x1 @ 135; front raises w/free weights 1 x 10 @ 45, 1 x 8 w/pair of 35s, 2 x 10 w/pair 45s; cable lateral raises 3 x 10 w/25s, 25s, 35s.


#246

You are stronger and in better shape than guys much younger than you. Guys like you are people I want to be as I get older. My wife and I have talked about being the 80 year old couple still lifting heavy and competing.

Also, I agree there is nothing like the outdoor urination. It’s good for the soul.

Best of luck.


#247

Thanks Crippler. In my 40s at 6’ 245 lbs I was close to matching your posted lifts. Now In my upper 60s, same size and reduced strength. You’re a good lifter who’s going far, and it’s really a great ride. It’s a primal urge.

5/12
arms

Warmup, then dumbbell curls 3 x 10 @ 30, 45, 55; preacher bench curls 3 x 8 w/90 free weight plus (?) aluminum bar weight; close grip benches 3 x 10 @ 135, 155, 175; cable overhead extensions 3 x 10 @ 150; rope roll ups w/20 lbs; reverse curls 2 x 10 @ 75, 90. Not quite the knuckle dragging workout I need today.


#248

Well you just gave me hope. I think we are about the same size. Primal indeed.


#249

Crippler, you don’t need hope from anyone. You’re doing great.

Friday
5/13
Back
Warmup then seated cable pulls 2 x 10 @ 150, 190, 1 x 8 @ 220; dumbbell rows 3 x 10 @ 9,110,120; machine seated pulls w/free weight 3 x 8 @ 90, 180, 180; SNGP 1 x 6 @ 135, 1 x 4 @ 185; 1 x 2 @ 205.


#250

Strong work as always Biker.


#251

The quality of life we enjoy from being physically strong is priceless. Nice work.


#252

GV, I fully agree.

Monday 5/16

arms

Warmup, then standing alternating dumbbell curls 3 x 10 @ 40, 50 , 60; cable rope curls 3x 10 @ 120, 150, 150; close grip bench 3 x 8 @ 135, 155, 185; overhead cable rope extensions 2 x 10 @ 100, 130, 1 x 8 @ 150; rope rollups w/20lbs 1 set; reverse grip barbell curls 2 x 10 @ 90; 2 x 10 w/thick Olympic bar.

Also squats 1 x 8 @ 135, 1 x 6 @ 225, 1x 4 @ 315. First time since hammie issues started.


#253

Tuesday
5/17

Chest
Warmup. Bench 1 x 10 @ 135, 1 x 8 @ 185, 1 x 6 @ 225; dumbbell bench 1 x 10 @ 60, 2 x 8 @ 75, 90; low cable pulls 3 x 10 up to 45 each side; waist height cable pulls 3 x 10 @ each side 40, 50, 60; dips 3 x 10.


#254

workouts are looking good Biker…

now that the weather has turned and I am “Biker-less”, I am having a touch of sellers remorse. Although the roads are in such bad shape around here that its probably a good thing


#255

OG, I identify with your seller’s remorse, but it subsided after a few months of acting my age. Allow me some crazy reminisce. Being really strong I thought was best defense against a bad accident, i.e. an unbreakable attitude. A friend encountered a highway diesel spill going 55, slid 200 feet on elbows and broke all bones in both arms. His leathers and no traffic saved his skin. A colleague had great stories of his ride to California, so I did a really enjoyable solo 3 week round trip to LA. My LA friend rode to work between traffic jammed cars on freeway; he’d occasionally see the Governator at the Rock House. Eventually riding in 4" snowfall at 8000 feet in northern Colorado in mid September with 4 others, I decided that was enough. On same trip we did interstate ride above Denver at 70 in HEAVY rain for about 30 minutes. One of the riders on the trip had a brother who intentionally rode off a mountain road and fell to his death, so my friend and his wife visited that spot on the trip. Only regret was never going to Sturgis or Key West. If I’d had a son who wanted a bike, with my 30,000 miles’ experience I would have made him crawl in his underwear on pavement in January while being sprayed with pressurized water. Guy who’d ridden 40+ years bought my bike and he fell over while stopped on uneven pavement, breaking is hip 2000 miles from home. Even so, the rush experience was great and I’m really glad it did it. I understand an open air jeep has same “rules” applicable to motorcycles.

Wednesday 5/18

shoulders

Warmup; moreso wakeup. OHP 1 x 8 @ 95, 2 x 4 @ 115 (no 135 today); dumbbell presses 3 x 8 @ 30, 45, 60; shoulder machine w/free weight 3 x 8 @ 90, 180, 180; lateral raises 3 x 10 @ 25. REALLY tired. My realtor is pulling me through the moving process which I thought would be limited to the physical moving part. Wife is overjoyed. My dog senses something big is happening.


#256

Thursday
5/19

Arms, mostly, some squats

Warmup, then 3 sets squats 1 x 10 @ 135, 1x 8 @ 225, 1 x 4 @ 315. Could feel hammie @ 315 even though I don’t otherwise now feel it. Pullups 3 x 5; dumbbell curls 3 x 8 @ 45, 55, 65; cable rope curls 3 x 10 @ 100, 150, 150; close grip bench presses 3 x 8 @ 135, 155, 155; cable rope overhead tricep extensions 3 x 10 @ 100, 150, 120.


#257

Friday
5/20

Back

Warmup, then SGHP 2 x 10 @ 95, 135, 1 x 8 @ 185, 1 x 4 @ 205; one arm seated low cable pulls w/each arm 2 x 10 @ 190, 220, 1 x 8 @ 230; back machine pullovers w/free weights 2 x 10 @ 90,180, 1 x 4 @ 230; pullups 2 x 4. Fried.


#258

Nice work. I’m glad the hammie is getting better. I know from personal experience they are one of the harder injuries to overcome.


#259

so I tried SGHP and my weights are equivalent to a 6 year old…I read your 205 and thought damn I wish that was me…nice work…and single arm pulls in 2’s…nasty


#260

Monday 5/23

arms

Warmup, then pullups 1 x 10, 1 x 6, 1 x 5; rope cable curls 1 x 10 @ 100, 2 x 10 @ 150; dumbbell curls 3 x 8 @ 40, 50, 60; overhead cable extensions 3 x 10 @ 120, 150, 150, close grip benches 2 x 8 @ 135, 155. Last day being 67.