50th year PRs
Cliffs: I'm 50 later this year and am challenging myself to set as many lifetime PRs as I can
tldr
49yo male. 6ft, 90.5kg/199lbs. Grew up in London, now live in Sydney Australia.
Have long term sporting background. International representative rugby player at top tier sporting university and played semi pro into my late 20s. Also played varsity soccer as freshman at college, plus all the sports including track and field growing up.
The past 20 years since rugby finished...I've almost always exercised/trained and have always been fit but it's mainly been 'working out' rather than training. By which I mean I train hard when I go into the gym...but without any real plans or goals.
I had two serious sporting injuries that still impact my training - the knee reconstruction plus a torn & bulging disc in the L5/S1 region and after a really frustrating 3ish years of a cycle or injuring myself every time I tried to go hard for a period of time, I've cut the intensity of my training over the past 5 years. By doing this and giving up several movements (squat, snatch, squat clean), I've managed to stay active and training all the way through....albeit going through the motions for months and then more committed at other times.
But I find myself bored with my training and staring down the barrel of a major milestone as I turn 50 in the middle of 2021. And so I'm going to aim to reach 50 in great shape and to give myself something to keep me interested by aiming to break as many of my lifetime PRs as I can.
Realistically, I'm never running a sub 11.5 100m or hitting the roads to run a marathon again and I'm not squatting or o lifting heavy any more, so those ones are out. But I think the upper body lifts are within reach (I've never been 'strong' in those anyway, but they haven't dropped off much) and I think some of the cardio PRs are definitely do-able if I can commit to the pain...albeit I'm definitely scared of the pain
Simultaneously, my cholesterol levels have been rising the past few years and I'd like to drop some body fat...so I'm going to be adopting a better diet and substantially reducing my drinking
Here's a list of my PRs...some of them are relatively soft, in that I haven't really trained them for that long.
PRs within reach
Lifting
Bench 107.5kg (currently at approx 100kg)
Press 70kg (currently probably 67.5 but gym closed right now and my home gym ceiling is too low for me to do standing press)
Bar Dips 26 (guessing I could do 15ish)
Erg
1km 3.17 (guessing 3.30)
2km 6.59 (I did a 7.19 yesterday and it damn near killed me)
Assault Bike
100 cals 3.11
200 cals (can't find the PR but I'll be attempting one)
DEXA PR: 16.2% (I think I'd be 18% ish now)
PRs that are possible but not probable
Dead Hangs 18
Erg
500m 1.28 (est 1.32 right now - 4 secs is a HUGE difference in a 500m)
5k 18.43 (guessing 19.30)
Caliper bf% when playing rugby was 12.1 - which I'm guessing equated to 14% ish?
Other lifetime PRs fyi that we won't be attempting to break
Squat 165kg (in 1993)
Deadlift 170kg (2010)
Power Clean 105 (2015)
Snatch 82.5kg (2015)
11.5 100m
1.28 half marathon
This is about as far as I've got.
I haven't worked out an exact training plan yet - our gyms are closed for covid at the moment but I have a barbell, rack and bench at home plus an erg and a pull up bar so I can train most of the above. I generally get to the gym 4 to 5 times a week and aim to do at least one other 'activity' per day as well - I've got quite obsessive about getting 10k steps in since I've been working from home since March. And then I have a very sporty 10 year old son who I am helping get fit for his upcoming season - both soccer and rugby will start in March. So we're doing sprints and skills training too.
Next steps
keep things ticking over with no huge focus for the next 2 weeks, then after a week's holiday 13th to 20th January, I'll commit to a more detailed plan and improve my lifestyle.
I'm very heavy for me (most of my PRs were done with me weighing 83-85kg and I'm 90kg right now), so it's a good time to try to get some upper body PRs.
the cardio goals scare me and are the main reason I've started the thread.
I want to force myself to do more conditioning work but I know the pain I'm in for - that 5k row PR was done when I was peak crossfit and will be a total nightmare to get to from where I am right now.
I'll be getting a DEXA in late Jan.
I had my bloods done last month and will probably get another lot done before my birthday.
I may also add some additional fitness goals...just not sure what they'd be right now
sorry for the wall of text and sorry if you're unable to multiply kg by 2.2 to get to lbs
I've known for a while that my left leg is weaker than the right - two ACL reconstructions on that leg and it's never fully recovered. It's why I've had to stop back squatting as the imbalance twists my spine slightly.
either way, the individual leg curls really highlighted how much weaker my left hamstring and glutes are. even with a light weight it was a huge struggle to do the left legs. i've always noticed it a little with single leg extensions but haven't really noticed much with my ket
Even though I started doing it mostly because olds/lack of WIM, the single leg stuff I've been doing has helped balance me out. I've had similar issues with my left side, and even though it's still a work in progress, I feel much less unilateral soreness (though it's not totally gone).
Congrats on the recomp/weight loss, btw!
Rest day yesterday and did a 12 hour work day which meant no walk either and was hardly outside. Didn’t enjoy that at all and it made me consider going back to 6 days and 1 rest vs 3 on 1 off
Flip side is that I did feel fresh today
DB Bench 4x11-30
Incline Bench 3x10-25
Hammer Bench machine 3x11-80
Flye 3x9-22.5
Skullcrusher/close grip bench with ez curl bar 3x6/18-45kg
Barbell Preas 4x8-40
Machine seated Preas 3x10-40
I had even less strength left for my shoulders than normal as I did triceps after chest. They were so swollen already it was hard to move them
Even though I started doing it mostly because olds/lack of WIM, the single leg stuff I've been doing has helped balance me out. I've had similar issues with my left side, and even though it's still a work in progress, I feel much less unilateral soreness (though it's not totally gone).
Congrats on the recomp/weight loss, btw!
thanks and yep, I'd like to do more single leg stuff. I can't lunge or Bulgarian for knee reasons unfortunately because they would both be ideal
leg extension 4x10-45 each leg individually
prone leg curl 3x10-17.5 each leg individually
hack squat 5x10-130kg
leg press 4x10-220kg
barbell RDL 3x10-75kg
meh, all ok but not great. 5 hours sleep last night. lowest weight since I started this diet phase 81.5kg/179.3lbs
early Sat am session with my son
DB Bench, 10,11,11,10-30kg
Hammer Bench machine 9,10,10,11-80kg
Incline DB Bench 8,8,10-25kg
Seated DB Press 3x11-20kg
seated Machine Press 3x12-38kg
Tricep Push Down/Extension ss 3x10/12-35/24kg
hungover and neck a little sore from 6 hours of painting yesterday
Wide grip pull downs 4x10-67
Medium width, neutral grip rows 4x14-67
Close Grip rows 4x12-67
Barbell Shrug ss with hammer curls 3x18-80/3x12-15
had to rush through a little so didn't do as much biceps as I'd like but forearms were totally fried anyway
painting really sucks balls
leg extension 4x10-40kg each leg alternating
leg curl 4x8-15kg each leg alternating. left hamstring so much smaller and weaker
hack squat 3x8-130kg
leg press 5x10-240kg
RDL 3x10-75kg
tired throughout after 5 hours painting this morning and not my best effort. dived into the ocean pool afterwards and did a few laps. getting borderline too cold for me now... I think it's about 17 C, although it's colder out of the water than in. Always an awesome feeling though and I'm about 3 months away from being in the ocean every week of the year. the coldest 3 months to go though!
also, a pod of dolphins were about 100 yards out. migration season has begun and apparently there were whales this weekend too.
rest day yesterday, although I did sneak into the gym for 30 mins on the stationary bike which was mainly to clear some cobwebs as it was too cold and wet to go for an evening walk
10,11,11,10,8-DB Incline Bench -28kg
3x7/4-DB Flye/Bench - 24kg
4x12-seated DB Press 20kg
3x7/18 ez Bar Skullcrusher/Close Grip Press - 45kg
1x18 Pec Flye machine - 40kg
somehow it all took longer than I wanted this morning. Tired, too much on phone between sets, IDK. I'm switching to Incline for a month as my first lift to see if it makes a difference. I did notice a far bigger pump around my pec area afterwards, although that may have been the flye machine finisher? IDK
wide grip pull downs 4x10-67
neutral grip medium width row 3x10-70
close grip seated row 3x11-67
barbell shrug 3x16-90
hammer curl 3x10-16
preacher curl 3x8-45
Prone leg curls 4x8-15 each leg individually
Leg extensions 4x12-40 each leg individually
Hack squat 4x8-140kg
Leg Press 4x8-240kg
Single leg RDL-40kg
Bad knee causing me problems. Particularly on leg press. I think it’s because the ITB is tight right now.
Either way, knee is swollen, pain incoming.
Sat am with slight hangover. I simply cannot drink these days - 4 months of mainly sobriety and it hits me way way harder than it used to.
Incline DB Bench 4x11-27.5kg
Hammer Bench thing 3x9-80
DB Flyes 3x12-22.5kg
Prone Front raises 4x8-7.5
Cable Lat raise 3x10-7.5
Tricep Push Down/Extension 3x12/12-35/24
Press Complex 3x2 Strict Press, 4 Push Press, 4 Push Jerk, 2 Split Jerk - 50kg
trialled the prine and lat raises for the first time. Not bad tbh although it's humbling how little weight I needed. Felt eager still at the end of the session, so I did a little overhead complex at the end for the lols. My push jerks are truly ugly
weighed in at 80.8kg yesterday which is the lightest I've been since I started tracking my weight 18 years ago. iirc I ran my marathon at 82kg and I played rugby at 84-85kg so this might be the lightest since I travelled round the world in 94 and lost a ton of weight
Too much metric ITT
The only reasonable response would be to do another marathon then. You can't let this weight go to waste
The only reasonable response would be to do another marathon then. You can't let this weight go to waste
My knee doesn’t allow it. I used to love running. I’d still be doing it if I could.
I’ve been asked to play in a state level Masters touch rugby competition in the Aus Spring. A few ex internationals and former Super Rugby players in the team. It’s over 40s so I’ll be an oldie but I hope I’ve still got some pace at this weight so I might start doing a sprint/sprint endurance session a week and see if the knee can handle that. And if it does I might ramp that up a little.
wide grip pull downs 3x10-70kg
close grip rows 3x12-70kg
medium width neutral grip pull downs 3x11-67kg
seated hammer wide grip row 3x12-120kg
barbell curl 3x12-35kg
preacher curl 3x10-32.5kg
hungover today. really annoyed with myself for drinking last night. got a **** sleep and was really unproductive at work and ate terrible food most of the day.
terrible sleep Monday night so just did 50 mins on the stationary bike as a rest day
ok sleep last night and did early am leg session
5 mins on bike warm up
3x9 alternating single leg extension 40kg
3x10 alternating single leg curl 20kg
hack squat 3x9-130
leg press 4x11-220kg
hip thrust machine 3x17-70
barbell RDL 3x8-80
first time doing the hip thrust machine and really liked it. will add it into my routine and add weight next time. my ass is probably the muscle area that seems to have lost the most size since I lost the weight and particularly on my weaker leg, it's a lot smaller
taken in mirror obvs, so left leg is the first one
Would recommend you stop wearing shorts until that disgusting asymmetry is addressed
Incline DB Bench, 9,10,11,10-28kg
DB Flye/Bench ss 3x6/6-24kg
Pec Flye machine thing 3x14-40kg
seated DB Press 3x13-20kg
cable lat raises 3x12-10kg
Tricep Push Down/Extension ss 3x12/12-31/24kg
Dips 2x12
I'm slowly getting more accustomed to hypertrophy type training with higher reps and less weight. I do think there are sets when I can definitely aim to squeeze out a few more reps - not sure if I'm supposed to go to failure/vvv close to failure each set?
IDK. I've got a week's break in Fiji in two weeks accompanying my son on a rugby tour so while I'll probably do stuff in the hotel gym each day, I'll use that week as a mini break and chance to reassess what I want to do with my training.
wide grip pull downs 3x19-67kg
medium width neutral grip pull downs 4x10-67kg
close grip rows 3x12-70kg
barbell shrug 3x20-90
barbell curl 3x0-35kg ss with hammer curl 3x7-15
preacher curl machine 3x10-48kg
