T Nation

Pushing 60 Years Old


#1

Hi folks, Cavalier is back. Didn’t feel the need to write, since workouts were staying about the same. Straining to the utmost, little or no progress. Then couple of months ago I ran across something interesting on the web. Simple treatments for long term PTSD. I’d had a fairly rocky childhood, so gave it a try. Absolutely amazing. I can’t describe the sheer relief. It was as if decades of heavy weights were lifting from my shoulders.

Then something happened with my workouts. They weren’t so stressful. I could actually push and pull real hard and not collapse from the stress. I could do a hard set of deadlifts or squats and just barely breath hard. Never had anything like that before. Couldn’t believe it. All the problems I’ve had with training, from the agony in phys ed in school to my weightlifting, all came from the stress dumped on me in my young years.
Set up a simple routine. Squats and light bench on Wednesdays. Deads and heavy bench on Saturday. Couple of other days in the week, work out at home with the rubber band or pushups or anything I feel like. It feels wonderful.

In the past month, I’ve lost an inch from my waist, but bodyweight stayed the same. Shoulders in particular have thickened up. I gained 20 lbs on my deadlift, 20 on squat, and 10 on bench. Managed to lock form into place. The weights actually feel a bit lighter.
I’ll have my 60th birthday in a few months, and thinking about how to celebrate. Bodyweight deadlifts for 60 reps? 60 lb dumbs on the incline bench for 60 reps? I’ll see what happens.

But what bothers me is all those years I’ll never have back. All the doctors, specialists, world-class trainers I went to . . . nothing. No one saw it, no one knew, no knew. I feel like a teenager just starting out. Oh, well.


#2

Wow that’s great you found something that works for you, not only in the workouts but most likely day-to-day.


#3

Hey you’re making progress! Glad to see you posting again.


#4

Thanks. I’ll post when I can.


#5

Welcome back Cav. Good to see things fall into place.


#6

Using a basic periodization thing. This week starts the medium phase. Work sets are 5 reps.

Deadlift
135 x 12
135 x 12
195 x 3
195 x 3
225 x 5
225 x 5
225 x 2
225 x 2

not sure what went wrong, might have miscalculated weight. The first two work sets seemed fine, though. I tried switching my grip cuz my left hand was slipping, wonder if that did it. Still, good work.

Bench (heavy day)
45 x 12
95 x 8
125 x 5
125 x 5
125 x 5
115 x 8
95 x 10

surprised how good the work sets felt. Always had terrible trouble with bench, the ominous 135 pound has always mocked me, yet now I’m closing in on it. Maybe cuz I’ve been working front deltoid a lot at home

Leg Extension
140 x 10
160 x 10
180 x 8

pretty sure that’s the weak point for me in squats, see if quad work helps

Dip machine
100 x 12
120 x 10
140 x 8
160 x 5

why not some tri and pec work?

Pullup machine
-100 x 5
-100 x 5
-100 x 5
I want to do pullups (not chins) in the worst way. Have been trying a variety of things to get there. Besides, rowing exercises are always good.

Got a 5 lb jug of protein supplement, have always got the 2 lb before. Now I’m loading up 1 and half scoops per serving instead of regular one scoop. Actually making a difference.


#7

Squats
95 x 12
95 x 12
145 x 3
155 x 7
165 x 6
165 x 6

Very, very good. Kept good solid form and kept going up and down. Think all the quad work I’ve done helped. Had some trouble on last set, but I think form slipped a hair and that’s it takes. Next week, 175 for work sets.

Bench (light)
45 x 12
95 x 8
115 x 7
115 x 8
115 x 7
95 x 8
95 x 8

Shoulders are finally building up, lots of fun.

Had some problems with deads last time, think some lower back work will help:
Hyper extensions
10 lbs X 10
25 x 10
25 x 8
felt weird, then remembered also works hams as well.

Pullups
-90 x 5
-90 x 5
-90 x 5

Good for balancing out bench. Also can’t stand the idea of being too weak to do pullups.


#8

Stressful. They’ve cut pay at the school, so now gotta look for another job. I HATE looking for work.

Deadlift
135 x 12
135 x 12
195 x 3
195 x 3
225 x 5 - this was tough, thought I’d be stronger
225 x 5 - back pain. Oww!

Had to stop deads at that point. Was it injury? Could hardly straighten up. Oddly though I could keep going.

Bench (heavy)
45 x 12
95 x 8
130 x 5
130 x 5
130 x 5
115 x 8
95 x 8

bear in mind that 135 for reps has always been a barrier for me, yet now I’m right on the edge. Shoulders have certainly thickened, that must be it. Would be excited if not for the back pain.

Pullup machine
-90 x 3
-90 x 5
-90 x 5
once I got going, not bad

Dips
x 5
x 5
x 6
getting a little better at these

That night, the pain was dreadful. Really thought I was through lifting for the next year. Couldn’t sleep, just tossed and turned. Today, however, much better. Must have been stress pain, that’s happened before. Hope so.


#9

Good to see you, Cav!

I get the struggling on bench. You and me both!

Stay strong! It’s better than the alternative.


#10

Thanks, Snap. Oddly, bench seems to be the one lift that’s moving for me. I started some tough front delt work and that seems to be the secret.


#11

A little late but just thought I’d chime in. Spent 30 years in the military, associate and work with combat vets from WWII up to the present. PTSD can take a great toll on you physically as well as mentally. Just like stress it drains you. Having said that, and this is only my opinion, It seems medical personal seem to have a hard time with determining PTSD in civilians, including cops and fire fighters. Glad to see you’ve made it through to the other side and impressed you seem to have done it on your own. Stay strong


#12

Thanks, Harry. Didn’t know you have that experience, but you’re right. When I was a boy, I was just horribly weak and no idea what was happening. And no one ever noticed.

Been busy. Another instructor landed in the hospital and will be out for the rest of semester, so they needed someone to teach his class. I offered, and will be very busy for next couple of months. At least make up the money.

Squats
95 x 12
95 x 12
145 x 3
175 x 5
175 x 5
175 x 5

Could’ve gone a hair lower, but otherwise form was good. As long as I keep form right, it goes like a charm. My previous PR is 185 x 5, but that was very tough and was like five single reps, so I’d say I’m stronger now than ever.

Bench (light)
45 x 12
95 x 8
115 x 8
115 x 8
115 x 6
95 x 8
95 x 8

Have been bothered by sticking points in deadlift, so:
Good Mornings
45 x 12
65 x 10
95 x 6
95 x 6

mostly just getting the technique, been a while. Had a little DOMS the next day, nice

Pullup machine
-90 x 6
-90 x 6
-90 x 6
was this a tad easier? Sure hope so, really need to build my grip. And arms. And whatever.


#13

Lower back pain cleared up. Try deads with original grip.

Deadlifts
135 x 12
135 x 12
195 x 3
195 x 3
205 x 5
215 x 5
225 x 5

not so much pain, better. but next day did get the pain again. Working it out, maybe just spasms.

Bench (heavy)
45 x 12
95 x 8
130 x 6
130 x 5
130 x 5
115 x 8
95 x 8

dunno. That 130 x 6 is a PR, but every set felt like my last, shoving to failure on every one. Exhausting and irritating.

Pullup machine
-80 x 3
-80 x 2
-120 x 5
This was just awful. Couldn’t pull myself up to save my life.

Too worn out. Stressed out. Hate working out. Time for a week off, been on this for two months straight which usually burns me out.


#14

diagnosed with ptsd 14 years ago still have issues
what did you try that worked???


#15

I visualize painful moments from back then. Then visualize them being swept away. All while moving eyes back and forth. Theory is the eye movement forces both halves of the brain to communicate together. No idea what it means, but it did something good for me.


#16

thanks
do you do this certain times a day or when issues start


#17

I don’t do it as a daily routine, the first several times were the most productive. I do it every now and then when issues arise.


#18

Just out of curiosity, what are your workouts like? Are you having problems that might be traced to the PTSD?


#19

sometimes “alot” i have trouble sleeping which causes problems with recovery


#20

Okay, hiatus over. Took a week off to rest. Just got stressed out and wanted to work out the back pain. Turns out it wasn’t my back, it was the front. It happened when I pushed hips forward during deads and sprained some muscles or something. Better now.

Squats
95 x 12
95 x 12
145 x 10 easy
155 x 8 pretty good
155 x 8

definitely refreshed, felt really good.

Leg press w plates
90 x 15
180 x 12
270 x 10
360 x 8
360 x 8

the secret is no much range of motion, legs come right into chest, so can hit them hard

Leg X
100 x 12
120 x 10
140 x 10
160 x 8
160 x 8
160 x 8

putting some speed into these, not too hard. Only a few plates from the bottom of the stack, is this a wimpy machine or am I just strong?

All in all, good workout.