Day 302: Can a lazy 48 + 1 year old get back in shape?

Day 302
223.3 lb / 101.3 kg body weight
145 bpm peak recorded heart rate
16,440 pound feet of energy
stiff legged #deadlift (2 ft range of vertical motion)
Set 1: 11 x (75 lb / 34 kg)
Set 2: 10 x (135 lb / 61.2 kg)
Set 3: 5 x (185 lb / 83.9 kg)
Set 4: 5 x (225 lb / 102.1 kg)
Set 5: 7 x (185 lb / 83.9 kg)
Set 6: 10 x (135 lb / 61.2 kg)
Set 7: 10 x (135 lb / 61.2 kg)
#lazy48 #weightlifting #fitness #homegym #freeweights #barbell

[@Hossak]

The other thing I want to pass on that has helped me - especially with deadlifts is bracing. Bracing should be done for every lift - every time you pick up a plate, put a plate on the bar, lift a bar, clean up the gym - brace brace brace brace. To me the whole point of weight training is to learn to brace to take that load off your poor back and spine. I have found that my core (stomach especially) is just so lazy and just prefers to let the poor back take the load. These days when I deadlift, it is all about having my stomach do the lift - the back will do it automatically, no need to ask it, it will always step up but the lazy ass front has to learn to do its job. I know when I have had a good deadlift session when I have lifted heavy but my back does not feel tweaked or sore. If it does, that means one thing - rotten stomach has been slacking off again - re-engage and really concentrate on having it do it's job. Getting the core to keep engaged throughout the squat is another challenge that I still struggle with but again, probably the whole point of that exercise. Since I have been doing that, I have had no back tweaks, squat issues or any other nasty injuries and that is after 14 years now of doing it - I will hit 54 this year and my strongest lifts are still ahead of me. I will keep lifting until I am in a box - good luck!

[@Schismarch]

Awesome. I only learned about bracing recently. I still have a lot to learn there. But I can’t believe I lifted for years in my thirties without knowing about it!