095 X 8
135 X 6
165 X 4
165 X 4
165 X 4
165 X 4
165 X 4
165 X 4
Total time = 29 minutes.
I started working out 4 years ago at the age of 58.
I had done a little in High School and then took 40 years off.
Back then I had a maximum deadlift of 335 lbs, and a maximum Military Press of 175 Lbs. at a weight of 190 lbs. I didn't bench or squat back then as I didn't have a bench or a squat rack.
Also the deadlifts were from a lower position as the biggest plates I had were 25 pounders for a one inch bar.
Right now my PR's are:
Bench = 225 lbs. (in a meet)
Squat = 220 lbs. (in a meet)
Dead Lift = 300 lbs. (in my garage)
Bodyweight = 225 lbs.
I think my Squat lags because I workout in my garage and I don't have a saftey rack and can't really ask my 115 lbs. wife to spot me.
I've never tried more than 185 except in a meet because I don't want to miss one by myself in the garage.
I'd like to get my garage squat max up to where my bench max is and improve my deadlift up to at least 335 lbs, which was my PR 45 years ago in High School.
I am into keeping things simple these days.
I only do the big three compound lifts, Bench, Squat, and Dead lift.
I work out three days a week and alternate between Bench Press and a lower body lift.
I've been reading some other people's workouts here and started to think that maybe I ought to add the Standing Military Press to my workouts. I haven't done them for many years.
So last Friday after benching I did what I thought was a modest workout with them.
45 X 5
55 X 5
65 X 5
75 X 5
85 X 5
It felt pretty easy, but the next day (Saturday) I woke up with low back pain.
I'm at least 50% recovered today, but it was deadlift day.
I was tempted to just go ahead and do a light deadlift workout, but I've learned the hard way not to try to work an injury till it's fully recovered.
I still wanted to do something so I decided on a light Bench Press Workout.
Last year when I hurt my knee I found I could work the bench three times a week if I keep the intensity low, so that's my plan until my back is completely pain free.
Hopefully not too long.
Bench Press, sets at 12 minute intervals
045 X 8
095 X 6
135 X 4
135 X 4
135 X 4
135 X 4
135 X 4
135 X 4
I find someone older than me every time I look in the mirror.
Ha! That's a good one!
I'm a fellow garage lifter. So, I understand the limitations, especially if you don't have a power rack. I do squats off of a set of sawhorses. It's not ideal, but it works. The downside is that you have to lift the bar out of the bottom position. So, if you can simply get it off the sawhorses then you should be able to do at least 3 to 4 reps with the weight. You have to be extra careful not to "Good Morning" the initial lift. It's not great for testing a max, but it works.
I'm planning on building a homemade cage out of timbers, but frankly even that is too much $ for me right now.
Standing military press was tough for me at first as well. It takes a while to learn how to brace your spine. That is a movement that causes your spine to want to overextend. When you're doing deadlifts, front squats, etc. you're resisting spinal flexion, not spinal extension. So, deads don't translate like you'd think that they would. But, I loaded them very light, concentrating on squeezing the glutes and abs, and not looking up at the bar! Then I was able to add weight over time. It's a great exercise, especially for the core. I'd say stick with it, but be careful, and keep the loads super light until you can brace your spine properly. And avoid leaning back.
I'm a fellow garage lifter. So, I understand the limitations, especially if you don't have a power rack. I do squats off of a set of sawhorses. It's not ideal, but it works. The downside is that you have to lift the bar out of the bottom position. So, if you can simply get it off the sawhorses then you should be able to do at least 3 to 4 reps with the weight. You have to be extra careful not to "Good Morning" the initial lift. It's not great for testing a max, but it works.
I'm planning on building a homemade cage out of timbers, but frankly even that is too much $ for me right now.
Standing military press was tough for me at first as well. It takes a while to learn how to brace your spine. That is a movement that causes your spine to want to overextend. When you're doing deadlifts, front squats, etc. you're resisting spinal flexion, not spinal extension. So, deads don't translate like you'd think that they would. But, I loaded them very light, concentrating on squeezing the glutes and abs, and not looking up at the bar! Then I was able to add weight over time. It's a great exercise, especially for the core. I'd say stick with it, but be careful, and keep the loads super light until you can brace your spine properly. And avoid leaning back.
Congrats on meeting your deadlift goal!
Thanks for the advice on the MP.
I might go back to them later.
Right now I just feel happy that my back felt good enough to get back to dead lifting.
I decided to follow this routine except that I'm just doing the Deadlifts, no assistance work.
Well here I am, back to the "All American Male Bench Press Only"
workout.
It appears I went back too fast after hurting my back trying to add Military Presses. It's hurting again, so this time it's Bench Press Only three times a week until a full week after ALL the pain is gone.
Also, Chad, I don't care how good you say those MP's are, I am NOT going to try them again.
Bench Presses, taking it easy today as I am going to 3X a week.
045 X 8
095 X 6
135 X 4
135 X 4
135 X 4
135 X 4
135 X 4
135 X 4
Also, Chad, I don't care how good you say those MP's are, I am NOT going to try them again.
Sorry to hear about the back. As much as I like them....I don't think its worth the risk if they are going to cause injury.
Do you ever do planks? While I wouldn't encourage you to keep trying to do overhead presses, it might be advisable to work on your stability in case you ever need to press something overhead in a day to day situation.
Planks help to work the same muscles that prevent extension of the spine. Most likely its a weakness in these muscles that is causing the issues for you. Keep in mind that I'm far from a PT!
Hey, there's nothing like progress! Give the planks a shot. They won't injure you....but they do suck! They might be the most boring things on the planet! But, they work!
Mind Over Matter.
Linear Mode
