T Nation

65+ Training

10/8 garage gym

deadlifts from pins 1 x 10 @135, 4 x 5 @ 225, 315, 315, 325
pendlay rows 4 x 5 @ 135, 185, 185, 195
chins 4 x 6
wrist curls 3 x 30

Did 1 x 12 olympic bar squats w/o weight. Hurts but I got the bar in position.

2 Likes

Strong work for sure.

10/11

SSB squats 1 x 8 @ 135, 1 x 6 @ 225, 4 x 3 @ 255
Bench 1 x 8 @ 135, 1 x 5 @ 185, 4 x 3 @ 205
Standing dumbbell press 4 x 6 @ 35
Face pulls 4 x 6 @ 50
machine seated dips 3 x 10 @ 230

Sore from Friday’s workout so I didn’t do anything over weekend. Shoulders felt better today.

4 Likes

10/12

seated OHP 1 x 10 @ 75, 1 x 5 @ 100, 4 x 3 @ 105
deadlift from pins 1 x 10 @ 135, 1 x 6 @ 225, 4 x 3 @ 280
EZ curl bar reverse curls, 4 x 8 @ 70, 80, 80, 90
wrist curls 3 x 20 w/40s

Squat bar behind shoulders getting easier to do, but significant pain while it’s in place.

3 Likes

10/14

leg press 3 x 20 @ 180, 270, 360
close grip bench 1 x 8 @ 135, 4 x 3 @ 145
45 lb plate raises 4 x 6
dips 4 x 15

I’m able to get under bar for squats now but still hurts a bit.

4 Likes

Progress! Good news.

1 Like

10/15

garage:
chins 4 x 6

gym:
deadlifts from pins 1 x 8 @ 135, 1 x 6 @ 225, 1 x 3 @ 315, 1 @ 315, 1 @ 225, 1 x 3 @ 135
pendlay rows 4 x 3 @ 135

pulled hamstring during first rep on second set of 315 deadlifts.

3 Likes

10/17

chins 4 x 6
dips 4 x 15

hamstring’s fine now.

3 Likes

10/18

bench 1 x 8 @135, 1 x 6 @ 185, 4 x 3 @ 205
leg press 1 x 20 @ 180, 2 x 20 @ 270
incline dumbell flies 4 x 8 @ 30s, 35s, 40s, 40s
overhead cable extensions 4 x 8 @ 55

Forgot to increase bench work set weight by 10 lbs. Working on getting bench to comfortable 225 - 245.

3 Likes

10/25

regular squats, finally, 3 x 8 @ 135, 135, 185
bench 2 x 5 @ 135, 3 x 3 @ 210
incline flyes 3 x 10 w/40s, 1 x 10 w/45s
cable overhead exensions 4 x 10 @ 40

PT has paid off. No significant pain in getting squat bar behind neck. I played with bar behind neck over weekend. I still fell a bit fragile but that should subside as long as I keep doing the exercises the PT guy showed me.

3 Likes

10/26

seated OHP 1 x 8 @ 80, 1 x 5 @ 95, 3x3 @115, 135, 145
deadlifts from pins 1 x 8 @ 135, 1 x5 @ 225, 3 x 3 @ 295, 305, 315
dumbbell curls 4 x 10 w/30s
dips 1 x 15, 3 x 10

I "noticed " my hamstring with last two deadlift sets. Learned not to do dips immediately after curls.

2 Likes