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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

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: 627

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: 40316

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: 3903

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: 7163

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

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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

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: 1524

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: 40316

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: 1524

Wow. How can you keep balance?

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Bauber
Level

Join date: Jun 2008
Posts: 2302

Some strong dudes around here.

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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

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: 8966

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: 40316

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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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.

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H factor
Level 1

Join date: Mar 2003
Posts: 2671

Well I feel like a pussy. Gave CT's Growth Factor Shoulder workouts a go. Using 10 lb. DB's by the end and could barely complete the reps. So much good pain.

https://www.T-Nation.com/...oulder-training

He's got some for back and shoulder width in his sub forum. Done them all now, brutal stuff. Taking a short break from heavy lifting to just mess around.

Going to start his Russian Strength Skill training (insert communist jokes here) next I think. Looks pretty fun.

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Varqanir
Level 3

Join date: Sep 2005
Posts: 8966

pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Great big tip of the Internet hat to you, Push, for introducing me to trap bar deadlifts and hang cleans in San Diego last summer. Love 'em. Still doing hang cleans, but it is impossible to find a trap bar here for Cortes' gym. Maybe you could slip one in your carry-on bag when you come visit us. :)

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Dr J
Level

Join date: Oct 2009
Posts: 464

pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Hey, I have a "ghetto bell" like the one in the left of that picture. Nice work on the lifts; keep up the good work!

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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

Dr J wrote:
pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Hey, I have a "ghetto bell" like the one in the left of that picture. Nice work on the lifts; keep up the good work!


Yeah, that thing works great! I've been doing several sets of 12 on KB swings with 130.

Thanks!

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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

Varqanir wrote:
pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Great big tip of the Internet hat to you, Push, for introducing me to trap bar deadlifts and hang cleans in San Diego last summer. Love 'em. Still doing hang cleans, but it is impossible to find a trap bar here for Cortes' gym. Maybe you could slip one in your carry-on bag when you come visit us. :)


If you bought one I imagine the freight across the Pacific would be pretty high? Have you looked into it?

Here's something else you can try: grab a pair of mismatched DB's (I use a 90 and a 70) and do Farmer Walks. Switch bells every time you drop 'em.

Go over the hill and through the dale for awhile.

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H factor
Level 1

Join date: Mar 2003
Posts: 2671

Varqanir wrote:
pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Great big tip of the Internet hat to you, Push, for introducing me to trap bar deadlifts and hang cleans in San Diego last summer. Love 'em. Still doing hang cleans, but it is impossible to find a trap bar here for Cortes' gym. Maybe you could slip one in your carry-on bag when you come visit us. :)


I haven't straight bar DL in almost two years. The trap just feels so much better for me. I think it naturally improves my mechanics or something. I have lower back issues that were always made worse with straight bar DLing. The trap hasn't had this effect.

Where are you at? Why not just buy one? You can get a decent one for around 100 bones.

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on edge
Level 5

Join date: Aug 2005
Posts: 7163

pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Push, did you customize the old trap bar by adding the handles or is that a new one?

I've got the same sled as the one you have in the background btw.

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Varqanir
Level 3

Join date: Sep 2005
Posts: 8966

H factor wrote:
Varqanir wrote:
pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Great big tip of the Internet hat to you, Push, for introducing me to trap bar deadlifts and hang cleans in San Diego last summer. Love 'em. Still doing hang cleans, but it is impossible to find a trap bar here for Cortes' gym. Maybe you could slip one in your carry-on bag when you come visit us. :)


I haven't straight bar DL in almost two years. The trap just feels so much better for me. I think it naturally improves my mechanics or something. I have lower back issues that were always made worse with straight bar DLing. The trap hasn't had this effect.

Where are you at? Why not just buy one? You can get a decent one for around 100 bones.


Uh huh. They do not exist in Japan. I could buy one and have it shipped from the States, but shipping would be more than the cost of the bar. Might be easier to find a guy with a TIG welder and have him fabricate one.

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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

on edge wrote:
pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Push, did you customize the old trap bar by adding the handles or is that a new one?

I've got the same sled as the one you have in the background btw.


No, that's my son's borrowed bar. I just unloaded the one you got me out of my RV trailer. I had used the RV on a business trip last fall and took that bar and a few plates with me.


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Varqanir
Level 3

Join date: Sep 2005
Posts: 8966

pushharder wrote:
Varqanir wrote:
pushharder wrote:
Been sick several times this past few weeks which is very unusual for me and been out of town on business a bunch but still managed:

6 x 8 x 410 (+2 reps to make it an even 50 overall) on low handle trap bar deadlifts.


Great big tip of the Internet hat to you, Push, for introducing me to trap bar deadlifts and hang cleans in San Diego last summer. Love 'em. Still doing hang cleans, but it is impossible to find a trap bar here for Cortes' gym. Maybe you could slip one in your carry-on bag when you come visit us. :)


If you bought one I imagine the freight across the Pacific would be pretty high? Have you looked into it?

Here's something else you can try: grab a pair of mismatched DB's (I use a 90 and a 70) and do Farmer Walks. Switch bells every time you drop 'em.

Go over the hill and through the dale for awhile.


I might try that. Right now we've got a decent assortment of Oly plates, a bar and a rack, along with a shitload of non-Oly plates, and a pair of screw-collar dumbbell handles that I could use to make some ridiculous dumbbells for farmer's walks and suitcase DLs. I also salvaged about a hundred kilos worth of square plates from a discarded weight machine, and am thinking about how best to use them. Something along the lines of stringing them together to make a ghetto weight vest, I reckon.

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pushharder
Level 5

Join date: Apr 2005
Posts: 40316

^ RDL's done ladder style with 443: 3, 4, 5, 6, 5, 4, 3 (reps each set) so 30 total reps.

My best RDL effort is a few short years ago: 3 x 6 x 475

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