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Saturday, July 14. 2018
As I have confessed, I am a small-boned (now 5'11", once 6', 165 lb) late-middle aged guy who imagines he is still 25, without the genes for a mighty physique, with the genes for a dad bod - ie sloppy gut tendency effectively-resisted, but blessed with the genes or temperament for perseverance. I'll share my fitness goals for the next 5-6 months:
- Dead around 275-300 one rep
For some, those might be modest goals, but not for me.
What are your 6 month fitness goals?
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Add a conjunction to your last goal and you can have your Kate and Edith too.
Viz, "Getting hit on more often by young blonde chicks in the gym and Mrs. BD." Of course, one kind of hit might be of more help you in your quest for a 7 minute mile.
Lose some fat. However, exercise will not do it. Needs to be diet. I am 64 overweight with metabolic syndrome. I can control it some what with Low carb. I slip off too often.
I do exercise. My goal is to able to what I do now when I am 85. I walk an hour every morning. Not as fast as I should. I take a dog that needs to stop and pee on lots of bushes. I do 50 pushups and situps 3 days a week or so. I do a set of 20 then sets of 10 to 50. I use to do 100 but that hurts too much. 50 seems to be the sweet spot. On non push up days I do 15 or so kettle bell swings and 3 Turkish getup both sides. Some resistance band exercises I learned at Physical therapy for shoulder bursitis.
I have also started doing some very gentle Tai Chi moves I seen on you tube. I wish there was a class for it near me.
Compete at USAPL Raw Natls in October:
Stretch goals to be sure, but not crazy. Well, the Squat might be.
It's all for fun and camaraderie, when all is said and done
Good luck with the meet! 170kg squat is a crazy stretch but a 227.5kg (that's 500.5 lbs, folks) dead is not? Wish I had that problem!
True, but it made me chuckle. Incidentally, how do you define late middle age? Just wondering since I’m 56 and if I recall, you’ve mentioned in the past you went to Syracuse University, so I’ve curious if we were there at the same time (I graduated in ‘84).
My goal comes up in just under 3 weeks... an 8k biathalon
It's an 8k run combined with a shooting match (rifle and handgun, ranges of 10-400 yards), with a shooting station every half mile or so. You can bring whatever gear you want, but you have to carry all gear/ammo yourself from the beginning of the course. As the event organizer says, "right in the armpit of South Carolina summer"! I've learned from my training runs that 64 oz of Gatorade is juuuust under the amount needed to get through 5 miles in the mid-day heat.
Each shooting station generally involves climbing under, through, or over obstacles as well. Great fun!
The beer afterwards will be extra tasty, being well-earned!
Just curious why you want to lose more weight. At 5'11" and 165 lbs you are already on the light side for a grown man. A little more body weight and diligent training will make a 200 lb squat and 300 lb deadlift truly a modest goal.
Me, I'm 57, 5'11, 210 lbs. Started weightlifting four years ago. Today I squatted 305 for 3 sets of 5, benched 190 for 3 sets of 5 and deadlifted 335 for 1 set of 5. My shoulder press is at 140 for 3 sets of 5. I unfortunately strained my back last year deadlifting 465 so I'm working back up to that. I was squatting 365 at the time and benching 230. I'm not sure I'll get back up to 465 at this point but I hope in six months to have it at least 405 and squatting 345. Two plate (225) bench would be nice too. Overhead press is too fickle a lift to make predictions. :-)
Conditioning outside of lifting doesn't really appeal to me. When my kids were playing soccer a couple of years ago I was able to do center referee duties, keeping up with the 12-14 year olds without getting gassed and all I was doing was lifting. I do want to make mountain biking this fall a bit easier so I have started do HIIT on the rowing machine the day after I lift. Right now I'm going 20 seconds on (all out) followed by 1:30 rest for eight cycles. I'll gradually decrease rest time and/or increase cycles as I improve. I'm also watching the diet a little bit closer as I could stand to lose 5-8 pounds.
You're a big strong fellow. I have more of a runner's build. Fact is, though, that I want to keep up with the fitness and body fat % of my internist.
Stronger than a lot of people, sure. But strong in an absolute sense? Nah. My lifts are readily attainable by pretty much any healthy adult male who puts in the time and effort. (If/When I get to a 400 lb squat and a 500 lb deadlift, then I might start to consider myself strong.)
I think the value in a higher body weight (within reason, of course) is that in case of an accident or severe illness, you have a reserve that your body can draw on. See https://www.huffingtonpost.com/2013/01/02/extra-weight-longevity-_n_2396933.html for more info.
One advantage I see of gaining strength over improving one's 5k time is that a bigger deadlift makes picking up stuff easier. A faster 5k doesn't do that. It just makes your 5k faster. Which, of course, if that is your goal, is fine. With bodyweight exercises, your muscles adapt to the weight of your body fairly quickly and then there is no more progress. On the other hand, you can incrementally add weight to a barbell and make progress for years.
For ten minutes well spent, "Why Barbells for Aging Trainees with Dr. Jonathon Sullivan": https://www.youtube.com/watch?v=aosrGEZ7U3E&feature=youtu.be.
Having said all that, the most important thing to do is to keep moving. Any movement is infinitely better than sitting on the couch.
Ok, a more serious response, although I suspect that my future self will check back and chuckle ruefully.
First of all, thanks for a truly great blog. Your fitness posts are enjoyable and informative.
I'm 56 and have lost 10 lbs out of a hoped-for 40 a month into a keto diet. I do olympic weight lifting 3x week, albeit with pathetic amounts. I'm also jogging slowly 5x week.
A few years ago I did all-out 20/10 tabatas on an exercise bike 5x week. Hated it but it worked; might have to do it again.
Continue to eat right and work out consistently.
50 consecutive pushups would be good.
Be able to run hard for an hour (80% max heart rate)
Break 30 seconds in the 200m