Pushing 40

[Grandpa's Spells]

Turning 40 in late April, and since I've committed to a change in training direction then to get way ahead of turning 60, and I'm coming off a post-surgery layoff of many months, it's time to get busy.

Good or bad, every nagging injury or tightness I've had has completely disappeared in during the layoff. I feel terrific, and people who learn my age are usually very surprised.

However, weight has crept too high, and part of the long-term plan is keeping body weight/fat reasonably low. So the next few months will revolve around weights and diet.

Phase I
Starting out will be 5x5x5 (one work set, five exercises, 5 days a week) until things start feeling connected again, 3-4 weeks.

Phase II
No idea, but maybe something auto-reg to avoid rep-failure injuries I've had in the past while dieting. I am motivated to hit the gym right now, so I'm getting started rather than waiting to have a perfect plan.

[Grandpa's Spells]

1/8/14 Disorganized, but more about showing up and getting started.

Maxwell JM/goblet squat warmup.

5x5x5 starting light
SQ: 135x5 185x5
DL: 135x5 185x5 225x5
BP: 95x5 135x5 185x3* stopped early as this did not feel light after 3
PU: x2, x3, x4 plan for assistance didn't work here, improvised.
KB swings: <100 reps with 24kg. Didn't count.

[DPR]

Good luck! I turn 40 in October and hope to stay healthy for a long time.

[Mickey O'neil]

Good luck with your goals, Spells! Consistency!

[Grandpa's Spells]

Thanks fellas

1/11

Maxwell JM/goblet squat warmup.

5x5x5 starting light
SQ: 135x5 185x5, 205x 5
DL: 135x5 185x5 235x5
BP: 95x5 135x5 165x5
PU: 5, 5 JS assisted.
KB swings: <100 reps with 24kg. Will likely replace this with Pendlay rows or overhead press.

[Alfred_E._Neuman]

40 is a popular birthday this year. I'm hitting the big 4-0 myself in October.

My goals are to put on a little muscle and strength while I still can so I don't end up one of those weak old dudes who can't do anything fun in retirement.

[DrDonkeyLove]

I'm facing 60 in May. No comments on what you should or shouldn't do as your main fitness program but if your keep an eye on your joints, flexibility, and balance, you'll be ahead of 99% of 60 year olds. How you get there is something you'll figure out just fine. Good luck.

[syaigh]

Well, I'll be 42 this year. Simplicity and Consistency have been my mantras (when possible), but they work well when I can use them. Don't forget to figure in life stress in your recovery.

[Mickey O'neil]

Agree with both Dunkey and syaigh. I am 43 and maintaining flexibility, mobility while maintaining strength and improving conditioning has kept me in pretty decent shape and good health. And I have learned over the past year that simplicity in my training as well as being consistent goes a long way. Of coarse it helps to have a good base.

[Mickey O'neil]

oops! Sorry, Spells!

[Grandpa's Spells]

LOL, Mickey literally hijacked my log.

All, I agree with a lot of this. The post-40 plans (adjusting every several years) will address mobility, balance, maintaining muscle mass, relatively low body weight, counteracting wear and tear or age-related issues.

When I was about 23, I met a 72-year old skiing in Aspen. He'd spend his winters there while his grandkids came out to visit in small groups and he'd teach them to ski. Hard for many people to not decide they want to be him when they grow up.

But the qualities he had he didn't start developing at 60. Just as importantly, he didn't break down his body leading up to 60. Kanazawa pointed out that he could only continue training karate in his 70s because he'd been doing tai chi for 30 years.

[Grandpa's Spells]

1/18 work travel getting in the way, but slow starts are expected

5x5x5 starting light
SQ: 135x5 185x5, 215x5
DL: 135x5 185x5 245x5 some back pain next day
BP: 95x5 135x5 170x5
PU: 5, 5 JS assisted.
KB swings: <100 reps with 24kg

[Mickey O'neil]

But the qualities he had he didn't start developing at 60. Just as importantly, he didn't break down his body leading up to 60. Kanazawa pointed out that he could only continue training karate in his 70s because he'd been doing tai chi for 30 years.

Good stuff.

[Grandpa's Spells]

1/19

SQ: 135x5 185x5, 225x5
Bagged DL due to back pain.
BP: 95x5 135x5 175x5
PU: 5, 5 JS assisted, went a band thinner.
KB swings: swing/snatches with a 36, just light stuff

Practiced TI swimming, 30 min.

[Grandpa's Spells]

1/21

5x5x5 starting light
SQ: 135x5 185x5, 235x5
DL: 135x5 185x5 245x5 (edit: no pain, bad copy)
BP: 95x5 135x5 175x5
PU: 5, 5 JS assisted.
KB: double 20 kg. light practice

SQ & DL and chins feel lighter every workout. BP feels like it's 40 pounds heavier than it is. I'm surprised by that. Big upside of deviated septum surgery learned Sunday: swimming is much easier breathing now.

[Grandpa's Spells]

1/23

5x5x5
SQ 245x5
DL 250x5
BP 95x3 bagged after warmup, mild but sharp shoulder pain
PU 5, 5
Swing 32kg 4x20

Felt off, but was training mid afternoon having not yet eaten. Off to New Orleans for work for a couple days

[Grandpa's Spells]

1/26

JM warmup

5x5x5

SQ 250x5
BP 170x5
PU 5, 5 removed assistance
Swings 16kg x 50'ish

Don't know of it was the 1/23 workout just prior to a flight, but lower back has been a bit of a mess since. Made sure to not skip warmup again and adding light swings.

Thinking bout getting blood work done. I've had training layoffs before but feeling this weak on upper body is an unpleasant surprise. May just need to be better about checking the warmup, protein, etc. boxes than a few years ago.