Official Middle Aged Fitness/Fatness/Lifting Thread
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.
Comments
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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 -
I don't lift bruh.
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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).
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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.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
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 thisUW_Doog_Bot said:
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.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
That second workout looks pretty close to what I'm looking for but I might add squats in somehow as a C workout.
https://stronglifts.com/madcow-5x5/ -
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.YellowSnow said:I don't lift bruh.
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From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.
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This was definitely missing from the bench thread. Do deds or GTFO with lift haught talk.GrundleStiltzkin said:From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.
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I hate deads before & during, love them after.UW_Doog_Bot said:
This was definitely missing from the bench thread. Do deds or GTFO with lift haught talk.GrundleStiltzkin said:From reading and personal experience, if you're pressed for tim and can only get in a single lift, do heavy deads.
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LOL lifting. I do Crossfit bruh.
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You know how I know you don't crossfit bruh? You would have already told us even though we weren't talking about fitness.Swaye said:LOL lifting. I do Crossfit bruh.
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My idea of crossfit is punching a cop and running like hell. Or getting my ass reamed by Shane.
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Just started messing around with this machine a couple of weeks ago.YellowSnow said:I don't lift bruh.
It is Satan. -
I love you.UW_Doog_Bot said:
You know how I know you don't crossfit bruh? You would have already told us even though we weren't talking about fitness.Swaye said:LOL lifting. I do Crossfit bruh.
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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.HillsboroDuck said:
Just started messing around with this machine a couple of weeks ago.YellowSnow said:I don't lift bruh.
It is Satan. -
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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. -
12 ounce curls
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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.
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Do kegels count?
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We don’t deserve you.Doog_de_Jour said:Do kegels count?
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Mrs. Lebam got concerned I was lafffing so hardDoog_de_Jour said:Do kegels count?
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Leak any pee?LebamDawg said:
Mrs. Lebam got concerned I was lafffing so hardDoog_de_Jour said:Do kegels count?
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I'm old but not that oldGrundleStiltzkin said:
Leak any pee?LebamDawg said:
Mrs. Lebam got concerned I was lafffing so hardDoog_de_Jour said:Do kegels count?
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This is really unfair to do to me while I am on another continent. For retribution, I am gluing myself to your front door when I get home. Don't tell anyone.Doog_de_Jour said:Do kegels count?
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Damn you and your ample free time life style.BearsWiin said: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. -
Four hours of heavy lifting today. Tired. Very tired.YellowSnow said:
Damn you and your ample free time life style.BearsWiin said: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. -
I skied four hours of powder and crud the AM at Mt Bachelor. I too am tired.BearsWiin said:
Four hours of heavy lifting today. Tired. Very tired.YellowSnow said:
Damn you and your ample free time life style.BearsWiin said: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. -
I was there last weekend. 48” in 48 hours.YellowSnow said:
I skied four hours of powder and crud the AM at Mt Bachelor. I too am tired.BearsWiin said:
Four hours of heavy lifting today. Tired. Very tired.YellowSnow said:
Damn you and your ample free time life style.BearsWiin said: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.
This weekend it’s Steamboat which is getting dumped on too. Ts and Ps for my knees. -
Run a Push/Pull/Leg split. Typically rotate compound movements. For push days press, bench press, weighted dips, occasional incline dumbell bench. Pull days are barbell rows, weighted pull ups, and traditional dead lifts. Leg days squats, front squats, hex bar dead lift, sumo dead lift... typically 1 squat and 1 hip hinge. Usually 2 compounds lifts per workout, depending on time maybe do 5-10 sets of various bro lifts like lat pull downs, cable rows, cable flys, hack squat, leg press etc.
Fuck cardio.
https://www.youtube.com/watch?v=u9JtBa00Erc
