New old guy log – page 4 gas 0095 download

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I am 50 and find that more recovery time is needed then what a 20 year old can get away with. My first struggle with LP was when I hit 240lb for the squat and 275 for deadlift. There was just no more gas left in the tank. Not only did I start to miss reps but my performance actually decreased. This was a brush with overtraining and workout to workout recovery was no longer happening. I would suggest a deload week to let accumulated fatigue dissipate followed by deadlifting once per week and adding a light squat day in the middle. So Monday squat +5lb, Wednesday squat at a reduced weight for 2 sets of 5, and Friday squat +5lb and deadlift. See how you feel. Make sure you are getting enough food and sleep to make progress.Thanks for taking the time to respond, Ken! I guess you saw that I’m 59 and basically untrained. I am fairly fit from cycling though. One thing that may be affecting my training/recovery is that now that the weather’s finally nice I’ve been getting in a couple of fairly strenuous trail rides each week. I’m considering dropping strength training to 2x/wk or maybe trying something like your program.

Thanks for taking the time to respond, Ken! I guess you saw that I’m 59 and basically untrained. I am fairly fit from cycling though. One thing that may be affecting my training/recovery is that now that the weather’s finally nice I’ve been getting in a couple of fairly strenuous trail rides each week. I’m considering dropping strength training to 2x/wk or maybe trying something like your program.

I generally eat low-carb but get plenty of protein (~125-175g) and total calories (~2000-2500) daily. And I’ve been sleeping great since I started lifting!I saw that you are 59 and that is why I recommended extra recovery time. However cycling will through a monkey wrench into the works. Weight training after cycling or even the next day will be extremely hard. I find that I need a whole day following cardio before lifting again. All activities need to be planned and executed in a way that they don’t interfere with each other. For example I lift on Monday and Thursday, run 2 miles on Tuesday, and play basketball with my kids on Saturday for a couple hours. This works for me without interference but is just about at my limit to recover from. Try to structure your workouts in a way that you can recover from and plan everything. This is a big change from youth. All the same activities can be done but not as often. Our recovery is a smaller tank. I like to come as close as I can to emptying that tank without going into a recovery deficit.

I saw that you are 59 and that is why I recommended extra recovery time. However cycling will through a monkey wrench into the works. Weight training after cycling or even the next day will be extremely hard. I find that I need a whole day following cardio before lifting again. All activities need to be planned and executed in a way that they don’t interfere with each other. For example I lift on Monday and Thursday, run 2 miles on Tuesday, and play basketball with my kids on Saturday for a couple hours. This works for me without interference but is just about at my limit to recover from. Try to structure your workouts in a way that you can recover from and plan everything. This is a big change from youth. All the same activities can be done but not as often. Our recovery is a smaller tank. I like to come as close as I can to emptying that tank without going into a recovery deficit.Thanks again, Ken! I still like my group trail rides, but realize I need to be a bit more pro-active in scheduling my workouts and recovery.