I’m 49 years 181 cm 95 kg / 22 % fat at present (17-07-23). my best dead lift is 180 kg a week ago. training neutral grip pull ups to prepare for muscle up.
toady’s training rest from dead lifting since my pr a week ago:
1 set 5 rep 55 kg OH squat
1 set 8 rep 75 kg front squat
alternating 4 sets of
20 rep of 20 kg kettle bell swings
assortment of body weight lunges and split squats
alternating 4 sets of
6 reps of strict neutral grip body weight pull ups
10 reps of upside down (bridge position) push ups
next training back to dead lift
and yes, i know it seems like i have given myself a long time to reach my goal. i have issues with my elbows,shoulders, hip joints and lower back and poor health on top and i’m quite sure i’ll be forced to take time off from training, hence the long time.
also, training pull ups with neutral grip might seem sub optimal, but again it’s easier on my elbows and wrists. doing muscle ups on a bar might not be feasible for me, but using rings should be fine.
and regarding my goal, i have chosen a simultaneous test of dead lift and muscle up to measure my progress. this means i can not bulk up to be stronger in the dead lift because then the muscle up will become difficult, and i can not slim down too much for the muscle up because then the dead lift might be difficult.
i am also including a lot of exercises, like the up side down push ups, that can not directly be traced to my goal but i believe that a well rounded physique will serve me best in the long run and it’s a long term goal.
The goal is selected due to that i want to acquire the kind of strength that would be useful in a combat situation. Should now information come up that advises me that another goal would be even better to this end i will still not change my goal because i think there is great value in that a man accomplishes what he has put his mind into accomplish. Still it would be interesting to hear opinions of a better goal, after all, one day i will have to decide what to do once my goal is met.
i changed my goals a couple of months ago from 1 muscle up to 40 strict consecutive push ups without breathing pauses due to severe elbow pain (golfer’s elbow) in my left elbow when doing pull ups.
i also had a case of a bad flu during march 2018 where i lost 10 kg body mass and a lot of strength, and even now i haven’t recovered all my strength in the dead lift (some time before the flu i did 185 kg for a triple, now 180 kg for a single on a good day), so i feel a bit nervous about the dead lift part of my goal.
Tested my goal the 28-th Feb 2019
DL 170 kg, good rep
DL 180 kg, took off but failed halfway
push ups 33 reps
quite far from my goal of DL 200 kg and 40 pushups
i worked on my goal like a pious monk does his chores, i tried to eat good and i didn’t drink more
than an occasional beer or a glass of wine for almost 2 years, i tried to get sleep when i had the chance. i’m pleased with my effort. i just misjudged the time it would take to get there.
i will take it easy with the dead lift for 6 months until 1-Sep-2019 when i will start to push for 200 kg again. Until then i will focus on high rep squatting and low rep OH press.
To be more precise, i’m trying to maximize the ratio:
(A+B) / ((1.1179^(1+Bf)*M + 0.7134^(1-Bf)*M)1.125/(1+Nyf))
A = squat 20 RM
B = oh press 1 RM
M = body mass [kg]
Bf = body fat ratio
N = age - 40 [year]
yf = 0.0125 (year factor)