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
rest day Thursday
Fri am lower body
leg curl 3x12-53kg
leg extension 10,11,12-83kg
hack squat 3x9-100kg
leg press 8-250kg, 7-290kg, 8-250kg
power clean 3x6-60kg
lower back was a little tweaky so dropped down in weight on leg press and then chose not to do RDLs
Fri pm 30 mins zone 2
Sat am
Pull Ups 3x12
Seated close grip rows 3x8-89kg
Wide grip pull down 1x9-89kg
Chest supported close grip row 3x10-140kg
Back Extension 3x10-20kg
Have had zero alcohol the past week and feel so much fresher. Have actually slept all the way through the night - generally I have one beer per week day evening but I’ve realised that even that has a negative impact on my sleep. Am tempted to go a decent period without any alcohol
Albeit…also tempted to have a few beers this afternoon!
Sun night 40 mins walk
Mon am
DB low incline 3x7-32.5
DB high incline 3x9-27.5kg
DB Press 3x8-25kg
Flye machine 3x12-61kg ss with
DB lateral Raises 20,20,15-10kg
Mon pm 70 min walk
Tues gym rest day as I could tell my body was/is fighting something off
Tues pm 40 min walk
Weds am
Chins 12,12,11
Barbell Curl 3x14-35kg
Preacher Curl 3x12-40kg ss with
Concentration Curl 3x8-10kg
Skullcrushers 3x10-42.5kg ss with
Close Grip Press 3x20-42.5kg
V bar tricep push down 3x10-35kg ss with
V bar tricep extensions 3x14-24kg
Dips 1x10
good session
Thursday pm 30 min UT3 row at 2.08
Felt decent enough and actually semi enjoyed it.
Have been fighting off a chest thing all week so happy to do a little cardio
Fri
Leg extensions 3x11-89kg
Leg curl 3x11-53kg
Hack squat 3x9-100kg
Leg press 1x8-210kg *
Hip thrust 3x15-150kg
*lower back felt very tweaky during warm up set so I stopped
Sat
Walk and poker
Sun
Pull ups 10,12,12
Close grip seated row 3x9-89kg
Wide grip pull downs 4x10-84kg
Back extensions 3x10-20kg
5x1k 2r. Not fast and not overly difficult, albeit I didn’t have much snap in my legs or room in my lungs to go harder on the final oneWill try this again next week with 1.56.6 as the base to get all 5 below and see how much more I have
Not fast but faster - 2.5/500 quicker than last week. Started the final one intending to stretch it out but my quads left me with about 750 to go and I was happy to finish the rep with something of an acceleration. I had to use an older machine with a gritty chain and badly conditioned fly wheel which might not have helped
Not sure there’ll be that level of improvement again, but I might try the 1min on/off one again at the end of the week and keep trying to get a little quicker
Looks like some good improvement; any thought to using a chest strap to help anchor RPE to aerobic effort?
Looks like some good improvement; any thought to using a chest strap to help anchor RPE to aerobic effort?
I don't think so. I never really got too much into the HR tracking even at my peak and Im not sure Ive got the WIM to start now. This is definitely not the start of a rowing comeback. But I am hopeful of continuing with a couple of sessions at least a week.
also thinking about integrating a sprint (running) session in for a few weeks to see how that goes
higher rep on pressing today to cover the fact that my pressing doesn't improve and seems to be getting weaker
DB low Incline 11,10,8-30kg
DB high Incline 3x10-26kg
Pec Machine 3x11-55kg
seated DB Press 3x11-22kg
seated lat raise 3x18-10kg
chins 3x12
barbell curl 3x12-35kg, 1x10-30kg finisher
preacher curl 2x15-42.5kg
v bar tricep push downs 3x12-35kg ss with
v bar tricep extensions 3x13-25kg
close grip barbell press 3x10-55kg
Thurs took a rest day which ended up not being super restful. Played a satellite for a big tourney series and it went super late. Standard soft bubble ($1,500 for third) but didn't get to bed til 3am and it wrecked my weekend
Fri trained legs
leg extension 3x11-89kg
leg curl 3x11-56kg
hack squat 1x10-100kg
leg press 3x12-250kg
hip thrust machine 3x14-170kg
Sat and Sunday took rest days, albeit I walked both days
Mon am back
pull ups 3x10
chest supported close grip row 3x9-150kg
seated high row 3x10-80kg
wide grip pull downs 3x9-89kg
close grip rows 2x8-89kg
back extension 3x10-20kg
Mon pm
30 mins cross trainer then 30 mins walk
Tues am
DB Bench 2x7-34kg, 2x7-32kg
DB Incline 3x8-28kg
Machine Flye 3x9-68kg
Rope Face Pulls 4x15-24kg
DB Press 4x9-22kg
Tues pm
30 mins zone 2 then quick ocean swim
Weds am
Chins 12,12,11
Barbell Curls 3x14-35kg
Facing away cable Preacher curls 3x13-28kg
Tricep Push Downs 4x10-35kg ss with
Tricep Extensions 4x12-24kg
Tricep Extension machine 3x14
Thurs pm - cardio and then ocean swim
Fri pm
3x11 leg extensions - 89kg
3x11 single leg curls each side 225kg
3x8 single leg press each side 130kg
3x15 hip thrust machine 180kg
3x10 abductor machine - never tried this before. I did the ones pushing outwards - inwards hurt my groin. Am super sore from it this morning
Sat am 45 min walk
did some harder rowing today
2km 'warm up' in 8 mons
5x1min 1r at 1.43 and then did a 500m in 1.39
Pull Ups 11,10,12
Wide grip pull downs 3x10-89kg
Close grip pull downs 9,8,8-89kg
Bent over DB row 2x8-35kg DB
Shrug 3x11-150kg
Back Extensions 3x10-20kg
haven't done bent over DB row in a long time. grip strength was the limiter here and I found them quite unsatisfactory. Will only do them again if I can find some straps tbh
