Official Middle Aged Fitness/Fatness/Lifting Thread

UW_Doog_Bot

Last year I did several months worth of stronglifts 5x5 and definitely built a fair amount of muscle while hitting a couple of PR's for lifts I'd historically neglected. The time constraints and sheer volume of lifts eventually made the workouts burn me out though. When you need to do your full warm up sets and max rest between each set 5x5 makes for a long workout.

I'm considering designing my own lifting routine at this point focused on the fact that I've got a limited amount of time to dedicate to the gym that focuses on compound lifts but with limited reps. Something like a 3x3 with a few warm up sets and a staggered A/B/C routine that has 2 compound lifts per workout. Get in, lift heavy, get out.

Anyways, curious what has worked for others and figured a general lifting thread was called for after everyone beat their meat over bench pr's.

GrundleStiltzkin

Srkonglifts 5x5 is great, but if you read more on it beyond the routines, it's designed for novice lifters to rapidly build. Once you approach, it breaks down a bit. You can't add the weekly weight.

I did this one for several years. I modified the lower body exercises due to an injury though.
https://www.t-nation.com/training/blending-size-and-strength-20

Over the last five years, I've done this with some modification, might be closer to what you're looking for.
https://www.t-nation.com/workouts/20-minute-muscle-builder

If you want to go a vision quest sometim, try this
http://www.t-nation.com/free_online_article/sports_body_training_performance/hungarian_oak_leg_blast

YellowSnow

I don't lift bruh.

PurpleJ

I haven't lifted for years, but even when I did, I never did power sets. Mostly sets of 10-15. Now I mostly just do pushups, ab exercises, and dumbbells before running a few miles of hilly terrain (won't run flat stuff...fuck that I need my cute little sexpot butt).

UW_Doog_Bot

GrundleStiltzkin said:

Srkonglifts 5x5 is great, but if you read more on it beyond the routines, it's designed for novice lifters to rapidly build. Once you approach, it breaks down a bit. You can't add the weekly weight.

I did this one for several years. I modified the lower body exercises due to an injury though.
https://www.t-nation.com/training/blending-size-and-strength-20

Over the last five years, I've done this with some modification, might be closer to what you're looking for.
https://www.t-nation.com/workouts/20-minute-muscle-builder

If you want to go a vision quest sometim, try this
http://www.t-nation.com/free_online_article/sports_body_training_performance/hungarian_oak_leg_blast

Yeap, I knew the limitations of skronglifts but figured it would be effective for 1) getting back into lifting after a break and 2) helping to fix my squat technique which needed improvement. It accomplished those two goals and now I'd like to take another step forward. Just kind of pondering which way to go.

That second workout looks pretty close to what I'm looking for but I might add squats in somehow as a C workout.

GrundleStiltzkin

UW_Doog_Bot said:

GrundleStiltzkin said:

Srkonglifts 5x5 is great, but if you read more on it beyond the routines, it's designed for novice lifters to rapidly build. Once you approach, it breaks down a bit. You can't add the weekly weight.

I did this one for several years. I modified the lower body exercises due to an injury though.
https://www.t-nation.com/training/blending-size-and-strength-20

Over the last five years, I've done this with some modification, might be closer to what you're looking for.
https://www.t-nation.com/workouts/20-minute-muscle-builder

If you want to go a vision quest sometim, try this
http://www.t-nation.com/free_online_article/sports_body_training_performance/hungarian_oak_leg_blast

Yeap, I knew the limitations of skronglifts but figured it would be effective for 1) getting back into lifting after a break and 2) helping to fix my squat technique which needed improvement. It accomplished those two goals and now I'd like to take another step forward. Just kind of pondering which way to go.

That second workout looks pretty close to what I'm looking for but I might add squats in somehow as a C workout.

There's also this
https://stronglifts.com/madcow-5x5/

UW_Doog_Bot

YellowSnow said:

I don't lift bruh.

Hence, fitness/fatness, I'm currently doing a lot of HIIT/Tabata jump rope to improve my cardio and holy shit, it's killing me.

GrundleStiltzkin

From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.

UW_Doog_Bot

GrundleStiltzkin said:

From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.

This was definitely missing from the bench thread. Do deds or GTFO with lift haught talk.

GrundleStiltzkin

UW_Doog_Bot said:

GrundleStiltzkin said:

From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.

This was definitely missing from the bench thread. Do deds or GTFO with lift haught talk.

I hate deads before & during, love them after.

Swaye

LOL lifting. I do Crossfit bruh.

UW_Doog_Bot

Swaye said:

LOL lifting. I do Crossfit bruh.

You know how I know you don't crossfit bruh? You would have already told us even though we weren't talking about fitness.

PurpleJ

My idea of crossfit is punching a cop and running like hell. Or getting my ass reamed by Shane.

HillsboroDuck

YellowSnow said:

I don't lift bruh.

Just started messing around with this machine a couple of weeks ago.

It is Satan.

Swaye

UW_Doog_Bot said:

Swaye said:

LOL lifting. I do Crossfit bruh.

You know how I know you don't crossfit bruh? You would have already told us even though we weren't talking about fitness.

I love you.

YellowSnow

HillsboroDuck said:

YellowSnow said:

I don't lift bruh.

Just started messing around with this machine a couple of weeks ago.

It is Satan.

It is Satan indeed. But the greatest all around piece of exercise equipment ever invented. PM if you want some tips. I got those things dialed in.

PurpleJ

https://www.youtube.com/watch?v=u9JtBa00Erc

BearsWiin

Tomorrow is Blackjack Thursday. Start with the incline bench flat, do a set of ten dumbbell presses, the a dumbbell row for each arm. Click the incline bench up a notch, repeat. Keep clicking bench up, then down, until you've done it 21 times.

Full body circuit every day, then add something extra on top of it. One day is weighted dips and pull-ups, one day legs, one day blackjack.

Tequilla

12 ounce curls

LebamDawg

when I work out I lift an M391 Stihl chainsaw and cut 1-4 ft dia rounds for Mrs Lebam to split. Smaller diameters wood just needs to be cut to length. That and throw 70 lb bales of hay. other than that I do 16 oz diminishing curls.

Doog_de_Jour

Do kegels count?