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pushharder
Level 5

Join date: Apr 2005
Posts: 39683

JR249 wrote:
pushharder wrote:
In other words, DYEL?


You gave me hope, since a previous reply from a few years ago (I read back through the whole thread) stated that you started lifting right around my age, and you have made some rather impressive progress since getting serious in your 30s.

I'm not in any huge hurry to expect massive gains in a short period of time, nor am I disappointed to see the gradual strength gains evident by consistently tracking my progress, but that little voice telling me I am long past my prime is sometimes hard to shake off.


You can make consistent progress if you go into the gym with an "Always set a PR" (of some sort) mentality and system. You add a little here and a little there. Never get too greedy. Leave some in the tank knowing full well you'll bump it up next time. Set your PR and then leave. It can be sets, reps, volume, density, rest between sets, different exercises/movements, and of course, poundage.

Obviously, the only way to track your progress like this is by writing it down.

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JR249
Level 1

Join date: Oct 2002
Posts: 510

pushharder wrote:
You can make consistent progress if you go into the gym with an "Always set a PR" (of some sort) mentality and system. You add a little here and a little there. Never get too greedy. Leave some in the tank knowing full well you'll bump it up next time. Set your PR and then leave. It can be sets, reps, volume, density, rest between sets, different exercises/movements, and of course, poundage.

Obviously, the only way to track your progress like this is by writing it down.


I've been doing 5/3/1 since early last summer, and I track each cycle on a homemade spreadsheet. It took me over a year back in the game, after program hopping, to figure what you just posted above all the way out (not that it had never been said on T-Nation before, I was just playing the same game a lot of guys do), but you're right, it really works and it's good to see charted, measurable progress. I just made my own Google doc spreadsheets and I start a new one each cycle so that I can compare to previous cycles.

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pushharder
Level 5

Join date: Apr 2005
Posts: 39683

Pulled 565 easily last night. Straps. Beltless. Coulda probably got 575 or 585 (my personal best -- three years ago) because it was relatively easy.

I think I'd better make the run for 600 before I get too many years older.

I teased the owner of the gym who is a very competitive heavyweight bodybuilder (2nd place last year at the Emerald Classic in Seattle and two time MT state champ) about a 54 year guy, old enough to be his dad, gunning for his gym deadlifting record of 600 lbs. He's a big guy -- 6'2", 285. He good-naturedly urged me to get it done.

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MattyG35
Level

Join date: Feb 2009
Posts: 3755

You should do that push, run a specialized deadlift cycle or something with an emphasis on bringing up the deadlift

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on edge
Level 5

Join date: Aug 2005
Posts: 7067

You guys are all lucky I'm not a regular!

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pushharder
Level 5

Join date: Apr 2005
Posts: 39683

MattyG35 wrote:
You should do that push, run a specialized deadlift cycle or something with an emphasis on bringing up the deadlift


I started it about a month or so ago. Been deadlifting at least four times a week -- obviously not heavy each time, but rather Dynamic Day, Light Day, Kettlebell Day, etc.

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Davinci.v2
Level 10

Join date: Jul 2009
Posts: 1483

Not a PWI regular but I'll throw my numbers out there:

Bench - 355
DL - 540 w/straps
Squat - 405
Push Press (not sure where strict overhead is at) - 275

I'm 32, 6 foot and currently about 220-225

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pushharder
Level 5

Join date: Apr 2005
Posts: 39683

I don't bench due to shoulder issues but I do do incline one arm DB presses.

Best effort is 5 x 3 x 135.

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Davinci.v2
Level 10

Join date: Jul 2009
Posts: 1483

Wow. How can you keep balance?

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Bauber
Level

Join date: Jun 2008
Posts: 2277

Some strong dudes around here.

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pushharder
Level 5

Join date: Apr 2005
Posts: 39683

Davinci.v2 wrote:
Wow. How can you keep balance?


Work up to it.

An extraordinary good core builder.

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Varqanir
Level 3

Join date: Sep 2005
Posts: 8487

pushharder wrote:
I don't bench due to shoulder issues but I do do incline one arm DB presses.

Best effort is 5 x 3 x 135.


Did you tell me what happened to your shoulder? I can't remember.

Does the floor press aggravate it as well? It's about the only pectoral press that doesn't hurt my shoulders.

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pushharder
Level 5

Join date: Apr 2005
Posts: 39683

Varqanir wrote:
pushharder wrote:
I don't bench due to shoulder issues but I do do incline one arm DB presses.

Best effort is 5 x 3 x 135.


Did you tell me what happened to your shoulder? I can't remember.

Does the floor press aggravate it as well? It's about the only pectoral press that doesn't hurt my shoulders.


Any straight bar pressing wreaks havoc. Puts me in pain.

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