Old and weak, but at least I'm bald

sbjones

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Hi, AM. I figured I'd start a log here so that you can feel better about your own lifts. I'm 44, about 5'9", and weigh a whopping 160 lbs. I lift solo in my tiny basement, but it works for me.

It's been a year of ups and downs: I rehabbed a strained supraspinatus (rotator cuff), dealt with some plantar fasciitis, and have been pretty fatigued for a few months thanks to my 3-month-old son, but I'm on the mend and looking forward to moving onward and upward.

Here's a short workout I got in yesterday:

Deadlifts
45x10
135x5
155x5
185x3
235x5
275x3
305x1

Hollow Rocks
25

And a longer session from today:

Bench
45x10
95x5
115x5
135x3
155x5
175x3
195x2 (and a half)
155x7

Super set with

TRX Scaption Rows
4 sets of 10

DB Laterals
10-lb. DBs x30
16-lb. DBs x21
16-lb. DBs x21
16-lb. DBs x21

TRX Triceps Press
4 sets of 10

EZ-Bar Curls w/Fat Gripz
45x10
65x10
75x6
75x6

Spin Bike
20 minutes

Comments: Got a little more sleep last night and had a little more time this morning, so I got in a longer workout. Felt good, and I damn near got that third rep at 195. :)
 
Jebrook

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Welcome. What did your rehab regimen consist of if you don't mind sharing. I have same issues and always interested in what worked for people.
 
sbjones

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Welcome. What did your rehab regimen consist of if you don't mind sharing. I have same issues and always interested in what worked for people.
My situation got so bad that it hurt to take off my T-shirt. The weird thing is that it was a referred pain; I felt it in my lower deltoid. I went to physical therapy for a few months, which entailed lots of painful deep tissue massages and a million reps with tiny DBs. In fact, the laterals in today's workout were actually the ones my PT had me do. Set of 10 with thumbs pointing down, 10 with thumbs pointing up, and 10 with a neutral grip. Try to keep your hands back behind your shoulders and keep your traps down and relaxed. It's harder than it sounds b

Oh, and a million different stretches. I don't have enough posts to include a link, but I can PM you a video of a great stretch. Good luck with your issue!
 
Jebrook

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My situation got so bad that it hurt to take off my T-shirt. The weird thing is that it was a referred pain; I felt it in my lower deltoid. I went to physical therapy for a few months, which entailed lots of painful deep tissue massages and a million reps with tiny DBs. In fact, the laterals in today's workout were actually the ones my PT had me do. Set of 10 with thumbs pointing down, 10 with thumbs pointing up, and 10 with a neutral grip. Try to keep your hands back behind your shoulders and keep your traps down and relaxed. It's harder than it sounds b

Oh, and a million different stretches. I don't have enough posts to include a link, but I can PM you a video of a great stretch. Good luck with your issue!
Cool, sounds similar to my situation. Definitely pm me anything that you think would be useful, vids, links, etc. Thanks bro!
 
sbjones

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Squats
45x10
95x5
115x5
135x3
185x5
205x3
225x2

SLDLs
45x10
95x10
185x10
185x10
185x10

TRX Inverted Crunches
2 sets of 15

Comments: In my rush to sneak in this workout, I forgot to do my hip/groin stretches. I usually spend about 7 minutes on those. I'm sure that's part of why these squats felt less than great. Lesson learned!
 
sbjones

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Incline Bench
45x10
75x5
95x10
115x10
115x10
125x8

1-Arm Landmine Press
Bar+25x10
Bar+35x10
Bar+35x10
Bar+35x10

TRX Triceps Press
3 sets of 10

DB Laterals
10s x30
16s x21
16s x21
16s x24

Spin Bike
25 Minutes

Comments: I decided to do mostly push movements today, followed by pull movements tomorrow. And I knocked the dust off my bike for a few minutes.
 
sbjones

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Pull Workout

TRX Rows
20
20

EZ Bar Curls w/Fat Gripz
55x12
55x12
55x12

TRX Is, Ys, & Ts
2 sets of 15

Trap Bar Shrugs:
140x15
240x12
240x12

Spin Bike
20 minutes

Comments: Went out with a buddy last night and had many beers, so there was plenty of fuel in the tank today.
 
Warsheeper

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how upright or horizontal do you get with your TRX rows? i sometimes do them at work when noone is around and they feel really good
 
sbjones

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how upright or horizontal do you get with your TRX rows? i sometimes do them at work when noone is around and they feel really good
My upper body is probably at about 30 degrees. They're tough, and I feel it in my forearms, too.
 
kenpoengineer

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Fellow old guy subbed! 55, 5'6" and 160! Currently suffering from plantar fasciitis myself in right foot. Any recommendations other than the calf muscle/tendon stretching?
 
sbjones

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Fellow old guy subbed! 55, 5'6" and 160! Currently suffering from plantar fasciitis myself in right foot. Any recommendations other than the calf muscle/tendon stretching?
Howdy! Definitely keep stretching, but also find a good podiatrist. Mine fitted me with custom graphite orthotics that make a huge difference. I had PF in my left foot about 10 years ago, and my old doctor got me custom orthotics that helped. The problem was that they were the entire length of my foot, so they only fit in shoes with removable insoles. The new graphite orthotics are much smaller and fit in any shoe.

October 5th

Deadlifts
45x10
135x5
185x3
225x3
275x2
275x2
275x2
275x4

Planks
3 sets, 1 minute each

Comments: Just wanted to work on form today. Tried some new cues I read about (tightening lats, pushing breath down into my diaphragm, engaging quads, too). It started to click on the last set. Now for some light cardio in the form of a two-mile walk while wearing my son.
 
Warsheeper

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Rolling with a lacrosse ball should help too
 
sbjones

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Rolling with a lacrosse ball should help too
For Plantar Fasciitis? Nah, the LAX ball is too big for that. I don't have enough posts yet to include a link, but kenpoengineer, google "Foot Rubz Massage Ball." It's really helpful.
 
sbjones

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Dynamic Bench
45x10
95x5
115x5
135x5
135+46 lbs. of chain: 10 doubles, 30 seconds between sets

TRX Inverted Rows
3 sets of 10

Spin Bike
20 minutes

Comments: I'm kind of between 5/3/1 cycles, and after tomorrow, I won't have time to work out for a few days, so I figured I'd do some fun stuff today. It's been a while since I broke out the chains. I also tried TRX inverted rows for the first time--harder than I thought they'd be, which means I'll stick with them.
 
kenpoengineer

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It's amazing how the TRX can humble you. Every time I use it I remember how strong I used to be! Lol
 
sbjones

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Squats
45x10
135x10
185x7
185x7
185x8
185x7
185x7
185x8
185x6

Comments: A few years ago, I did Dan John's Mass Made Simple program, which included a day with squats "to fifty." As many sets as it takes. I know I didn't go deep enough back then, even though I squatted low bar. Now I go to parallel and squat high bar, so I figured I'd try it again. Verdict: it still sucks. Confession: I wore a belt after the first set of 185.
 
Dustin07

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I almost always end up belted once i hit about 70+% of my max. I know some guys dont, and I think its half placebo for me... but i prefer it.
 
dapack

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My lower back bothers me and I always start belt up, even at 135lbs. Think if it helps your form and helps you lift better than why not.
 
sbjones

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I'm back. Mostly.

Squats
45x10
95x5
115x5
135x3
160x5
185x5
210x4

SLDLs
45x10
135x15
135x15

Comments: I had minor surgery two weeks ago (snip snip), so this is my first real workout since then. Recovery took longer than expected. I probably could have gotten another rep at 210, but I didn't wanna strain too much.
 
kenpoengineer

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Haha. Just a vasectomy. I guess my recovery period was worse than some guys.
Glad to see you back. Funny story: my uncle had the big V. Called my father asking if bubbles coming from his scrotum was normal. Seems the doc said no showers for the first day so he took a bath instead!
 
sbjones

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Glad to see you back. Funny story: my uncle had the big V. Called my father asking if bubbles coming from his scrotum was normal. Seems the doc said no showers for the first day so he took a bath instead!
Hahaha! Oh, man. Sounds awful. My brother's a musician and he got snipped the day before a gig. He was playing guitar for two women and didn't wanna say anything about his procedure, so he sat in a chair for the gig, looking and feeling terrible. Afterwards, the women asked him if he was OK and he 'fessed up. They said, 'Oh, thank god! We thought you had cancer."
 
sbjones

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Got in two short workouts.

YESTERDAY

Bench
45x10
95x5
115x5
135x5
145x5
165x5
185x5
165x5

Super Set with

TRX Inverted Rows
3 sets of 10

TODAY

Deadlifts
45x10
135x5
160x5
195x3
210x5
245x5
275x8

Bicycle Crunches
3 sets of 50

Comments: Didn't have much time for either of these, and there was lots of stretching before both. Today's deadlifts felt good. First time in a while I've gotten more than the prescribed 5/3/1 reps on the top set.
 
sbjones

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Squats
45x10
95x5
125x5
150x3
175x3
200x3
225x1

Comment: Well, ****. I hurt something in the vicinity of my external oblique on rep 2 at 200. I was dumb enough to attempt my set at 225 afterward, but that ended after one grinder. I guess my son's sleep regression (that week of him sleeping through the night is a distant memory) corresponds to a regression in strength for me. I'll go lighter for a while until things improve.
 
sbjones

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Lower back felt better yesterday morning, so I gave it a go. Went OK, so got in a short workout today, too.

YESTERDAY

Bench
45x10
95x5
115x5
135x3
150x3
175x3
195x3

TRX Is, Ys, & Ts
2 sets of 30

1-Arm Landmine Press
Bar+25x10
Bar+35x10
Bar+35x10

Spin Bike
25 minutes

TODAY

Deadlifts
45x10
135x5
155x5
195x3
225x3
260x3
295x3

Hollow Rocks
3 sets of 10

Super set with
Trap Bar DLs
190x10
190x10
190x10
 
sbjones

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looks like youre back in the groove-
And back at work, which means late nights and no Wednesday workout. :)

Got in there today, though.

Bench
45x10
95x5
115x5
135x3
160x5
185x3
205x1
165x8
165x7

TRX Inverted Rows
3 sets of BWx10

DB Laterals, 3 Different Grips
3 sets of 10-lb. DBs x30
 
sbjones

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Squats
45x10
95x5
125x5
145x3
175x3
200x3
225x2

SLDLs
135x10
185x10
205x7
205x7

Comments: I guess I need to drop a few pounds off my working 1RM on squats. After the second rep at 225, I saw a few stars, so I racked it one rep short of the prescribed triple set for this week. One highlight: I added 20 lbs. to my SLDLs. I'll be paying for that over the next three days.
 
dapack

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Squats
45x10
95x5
125x5
145x3
175x3
200x3
225x2

SLDLs
135x10
185x10
205x7
205x7

Comments: I guess I need to drop a few pounds off my working 1RM on squats. After the second rep at 225, I saw a few stars, so I racked it one rep short of the prescribed triple set for this week. One highlight: I added 20 lbs. to my SLDLs. I'll be paying for that over the next three days.
Seems we both are running 5/3/1. For myself I adjusted the %'s a little so on my singles with deads/ squats will hopefully get at least +4 or 5 reps. Also set my weight low to on both of them.
 
sbjones

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Seems we both are running 5/3/1. For myself I adjusted the %'s a little so on my singles with deads/ squats will hopefully get at least +4 or 5 reps. Also set my weight low to on both of them.
Yep. Always good to start too light, too. The thing is, when you add weight each cycle, you'll eventually hit a wall (after maybe 6-8 cycles) and need to drop the weight down again. Wendler says something like, "three steps forward, one step back."
 
dapack

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Yep. Always good to start too light, too. The thing is, when you add weight each cycle, you'll eventually hit a wall (after maybe 6-8 cycles) and need to drop the weight down again. Wendler says something like, "three steps forward, one step back."
I would take that. Lately feels like 3 steps back and 1 set forward.
 
sbjones

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Weekend Update!

***Yesterday***

Incline Bench
45x10
75x5
115x10
115x10
125x10

TRX Inverted Rows
Bar+35x10
Bar+35x10
Bar+35x10

DB Laterals
10-lb. DBs x30
16-lb. DBs x21
16-lb. DBs x21

***Today***

Deadlifts
45x10
135x5
165x5
195x3
245x5
275x3
315x1

Spin Bike
20 minutes

Comments: Hectic weekend, and I'm exhausted from a couple of 14-hour days at work this past week, coupled with an infant with screwy sleep patterns. But I did...some stuff. 315 was slow but steady today, and for me, any day pulling 315 isn't so bad.
 
dapack

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Comments: Hectic weekend, and I'm exhausted from a couple of 14-hour days at work this past week, coupled with an infant with screwy sleep patterns. But I did...some stuff. 315 was slow but steady today, and for me, any day pulling 315 isn't so bad.

Considering all the above that is pretty good. Deads seem to be the only Big 3 that if everything is not close to perfect forget about it.
 
Dustin07

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are you in more of a maintenance mode with new baby and work or are you identifying any key lifting goals in your training?
 
sbjones

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are you in more of a maintenance mode with new baby and work or are you identifying any key lifting goals in your training?
I'd say that maintenance is my goal right now. I'm eking out an extra rep here and there, but only lifting twice a week/not getting solid sleep means that I won't be PRing any time soon. That's fine, though. My son is worth it. :)
 
sbjones

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Incline Bench
45x10
75x5
115x10
125x10
125x10

TRX Inverted Rows
BWx10
BWx10
BWx10

1-Arm Landmine Presses
Bar+35x10
Bar+35x10
Bar+35x10

DB Laterals
10-lb. DBs x30
16-lb. DBs x21
16-lb. DBs x21

Spin Bike
20 minutes

Comments: I slept well last night, so I felt average today. I think this was the first time I did 125x10 for two sets on incline.
 
Dustin07

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winter time = more sleep = season of gains
 
RegisterJr

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I'm in
 
sbjones

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winter time = more sleep = season of gains
Ha...maybe for my 5-month-old. :laugh:

Squats
45x10
95x5
115x5
135x5
185x5
205x3
225x2

SLDLs
135x10
185x10
205x10

Comments: Not much to report here. Squats felt pretty good, and I'll likely be sore as hell in 36 hours.
 
RegisterJr

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We get to see some video?
 
dapack

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Happy Turkey Day!!! A day early but working all day tomorrow.
 
sbjones

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Thanks, Pack! I ate plenty. Hope your day was good, too.

Bench
45x10
85x5
105x5
125x3
145x3
165x3
185x5

TRX Inverted Rows
Feet on 14" box, 3 sets of 10

DB Laterals
10-lb. DBs x30
16-lb. DBs x21
16-lb. DBs x21

1-Arm Landmine Press
Bar +40x10
Bar +40x10
Bar +40x8

Chins
BW, 2 sets of 10

Comments: Decided to try the "new" 5/3/1 variation: 3/3/3, 5/5/5, 5/3/1, then deload. I also took a few steps back on my working maxes, did inverted rows with my feet elevated (which sucked, and my hips could probably have been a touch higher), and added 5 lbs. to my landmine presses. Oh, and I threw in some chins to see if I can still do them. I can.
 
sbjones

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Deadlifts
45x10
135x5
165x5
195x3
225x3
265x3
285x3

Trap Bar Deadlifts
3 sets of 190x10

Comments: It was in the low 40s in my basement today. Not exactly a motivational environment. Oh, and I did 45 minutes of steady state cardio on the spin bike yesterday, but that's too boring to log. How steady, you ask? Steady enough to read a book. I did that a few times this week on rest days. Gotta try to get in a little cardio where I can.
 

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