Building High-Performance Muscle™
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The Over-40 & Formerly Skinny(fat) Guy's Log
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hiplainsdrifter
Level

Join date: Nov 2012
Location: Ohio, USA
Posts: 6

Background: former long-distance runner (HS, College, 5 marathons, hundreds of road races), high school/college bench PR 175 at 150#.

2005 -- Had to quit competitive running for medical reasons, but that's fine I was sick of it. At that point I started screwing around with weights and xfit workouts, never stuck to a schedule. Weight went from 160# to a soft 210#.

2011 -- Got into BJJ for about 18 months but realized becoming decent would require more time than I can commit, but I did drop some weight (got down to 175#) and got a bit stronger from it. I also realized the value of size and strength in combat. October 2012 I did a watered down version of Starting Strength, I was benching #165 at the start. Worried I was going to hurt myself, I switched to a "lite" version of Stripped Down Hypertrophy (some days I only do half the workout), hoping to gain some size and strength before trying to methodically increase my lifts.

Near-term goals: consistently lift 3-4x per week, Bench 225, Military 135, gain weight and drop body fat, maybe join a gym and find my squat and DL maxes. Basically I'm a guy who's been pretty weak for 40+ years trying to get stronger before age makes that impossible.

Today 1/25/13:
Age: 42
Ht. 6'
Wt. 195 and pretty flabby

Bench:
20 X 45
10 X 115
10 X 135
10 x 135
4 x 165
1 x 185
1 x 200

Bent dumbell rows:
4 x 12 x 35#

Squat (nursing a sore lower back, squatting off bench pins):
10 x 65
10 x 95
10 x 115
10 x 145

- water break -

Military:
4 x 10 x 75#

Overhead rows:
3 x 10 x 35# plate
1 x 20 x 35# plate

Bodyweight lunges:
4 x 10 (10 each leg)

Any constructive advice is appreciated.

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hiplainsdrifter
Level

Join date: Nov 2012
Location: Ohio, USA
Posts: 6

Warmup: 10 min elliptical 10 squat thrusts

Close-grip bench:
15 x bar
12 x 95
10 x 115
10 x 125 x 2 (tris sore from flat bench 2 days prior)

DB bent row:
4 x 12 x #35

Squat:
15 x bar
10 x 115 x 2
10 x 135 x 8 (trying to toughen my back up w/ light weight, high reps before working heavier)

Squats felt good, felt like I could've done another 5 sets of 10.


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The3Commandments
Level

Join date: Feb 2011
Location:
Posts: 1238

Former marathon runner here, though much younger than you are.

I've found that I can handle a lot more volume for lower body movements than the average person, likely due to my distance background.

Main thing I would say starting out is to get on a real program and follow it to the T for a couple of months at least.

Don't be discouraged by your low squat and such. My first time squatting after my running days, I could only do 95lbsx5. I was just so skinny and had really beaten most of the type 1 fibers out of myself.

Good luck!

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hiplainsdrifter
Level

Join date: Nov 2012
Location: Ohio, USA
Posts: 6

Thanks for the words of encouragement and advice 3Commandments! Distance running really does seem to destroy squatting ability. I lift once a week with a guy who's a high-level 40 runner and I'm not sure if he could squat 95 right now LOL.

Now that you mention it, I feel like I can handle lower-body volume pretty well, 10x10 (although at a very low weight) didn't beat me up too badly.

Agreed that I need to find a program and stick with it.

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hiplainsdrifter
Level

Join date: Nov 2012
Location: Ohio, USA
Posts: 6

Tues. 1/29 (not much time)

20 burpees warmup

Flat Bench
20 x bar
10 x 95#
10 x 10 x 115# (30 sec. to 1 min. rest, last set was difficult)

Wed. 1/30
20 burpees warmup

Military:
10 x bar
1 x 5 X 35# dumbells
2 x 5 x 95#
1 x 5 x 115# (almost max effort, 135# 1 rep max is seeming doable)
1 x 5 x 105#

Overhead DB row #35s, with extended leg raise:
4 x 15

Power cleans:
2 x 5 x 95#
2 x 5 x 115#
1 x 5 x 135#
1 x 7 x 115#

1 mile cooldown run

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hiplainsdrifter
Level

Join date: Nov 2012
Location: Ohio, USA
Posts: 6

2 min elliptical and 10 X 115 deadlift
2 min elliptical and 10 x 165 deadlift (4 sets)

Flat bench:
bar warmup
5 x 115
5 x 5 x 165 (first time I've managed 5x5 at this weight)

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hiplainsdrifter
Level

Join date: Nov 2012
Location: Ohio, USA
Posts: 6

It's been a while. I've basically been doing the same routine for the last couple of weeks, but I added some easy running on off days for cardio as I was starting to get a little bit fat. Maybe a total of 10-15 miles per week. Haven't lost much weight and I feel strong so I guess I'll keep it up. May start adding BJJ back in lieu of running.

Wt. 200 -- need to start cleaning up diet

Today:
Flat bench:
10 x 95# wu
5 x 115#
5 x 135#
3 x 165#
1 x 185#
2 x 195# (goal is 225)

35# db rows, 4 X 10

Military:

15 x bar
10 x 75
5 x 95
5 x 105
1 x 125 (fail, goal is 135)

35# overhead db rows, 4 x 10

3x15 bar squats -- going easy on legs will dl tomorrow














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