Day 336: Can a lazy 48 + 1 year old get back in shape?

Day 336
220 lb / 99.8 kg body weight
144 bpm peak recorded heart rate
13,050 pound feet of energy
#dogcarry (0.166666666666667 ft range of vertical motion)
Set 1: 80 x (60 lb / 27.2 kg)
#benchpress (2 ft range of vertical motion)
Set 2: 10 x (45 lb / 20.4 kg)
Set 3: 5 x (95 lb / 43.1 kg)
Set 4: 3 x (135 lb / 61.2 kg)
Set 5: 2 x (165 lb / 74.8 kg)
Set 6: 2 x (160 lb / 72.6 kg)
Set 7: 4 x (155 lb / 70.3 kg)
Set 8: 4 x (145 lb / 65.8 kg)
Set 9: 5 x (135 lb / 61.2 kg)
Set 10: 8 x (115 lb / 52.2 kg)
Set 11: 10 x (95 lb / 43.1 kg)
#dogcarry (0.166666666666667 ft range of vertical motion)
Set 12: 80 x (60 lb / 27.2 kg)
#lazy48 #weightlifting #fitness #homegym #freeweights #barbell #pitbull

[@Hossak]

Great work again! I like doing the drop sets as well. You have a great setup as you can safely fail a rep and you are in no danger whatsoever (at time stamp 2:05 )- that really gives confidence in giving it your all. Overall excellent although I notice that your head and body seems to be over the left (as I am looking at you) a bit for each set and not in the centre? Do you favour that as your are trying to protect your shoulder that was injured before? Don't make a big deal of it but being centered is probably good - you might have to drop weight a bit to get it right. Another thing you might want to try is to set your shoulders before the bench - this video is good for how to do the setup - I would ignore the rest of it though - just the shoulder setup is pretty good. Again if you choose to do this - make sure you drop the weight and feel it out to get confidence - imagine you are squeezing a tennis ball between your shoulder blades. kzbin.info/www/bejne/aIuXqnt5f9alnas Great job!!!

[@Schismarch]

Thanks! Yeah I keep struggling with getting properly squared up and always seem to end up a bit to the left. I will check out the vid! And yeah, I love knowing I can go to failure safely; I’m glad I spent the extra money on the straps instead of pins.

[@Hossak]

@@Schismarch Those straps are just great - definitely worth the money. Keep up the good work!

[@HPCthulhu2011]

On thing that I have done in the past is that I would start out with a weight that was somewhat light, for me it is one plate (135 lbs) and I would go all out each workout early on, like just after the warmup set and I would keep track of how many reps I did. It might start at 15 reps and later on it will be more than 20 and so on, even up towards 40. Well after that set I just did whatever heavier weight was normal like 205 lbs and things would seem to be stale for quite a while but that one initial set would start to get stronger. At some point because that first set would grow I would make a jump to 225 lbs and as soon as that happened than real strength would finally begin to happen and I would stop with the one plate (135 lbs). Plus dips are also good too.

[@Schismarch]

Nice! I’m working on volume, but mostly I’m using pyramid so my volume comes at the end. I’ve hit 190 for a single, but have definitely plateaued; working on getting the volume up and trying to be patient with myself.

[@HPCthulhu2011]

@Schismarch A person is going to get stuck maybe for ages and if they even do make a jump than eventually the shoulder will reach a point where there is pain because in fact the body needs a full body exercise like the deadlift (with bumper plates) to correct itself. The squats help the deadlift but the deadlift heals the spine, arms, shoulders, and anything inflexible.

[@Schismarch]

Deadlifts are the best.

[@chicken1696]

just wondering what is your job ? i cannot picture myself having my own gym with my current job.

[@Schismarch]

I’m a software engineer.

[@chicken1696]

@@Schismarch oh ok. that makes sense. well i wish you well.

[@Schismarch]

Thank you; same to you my friend.

[@kacperkowalski1854]

Try to straighten your th spine, roll it and build upper back muscles

[@Schismarch]

I will work on it.

[@darracqpatrick5823]

your very loose, pin those shoulders back and down, there are a hundred vidieos about it. you are over extending at the top also, if you keep the shoulders back this should help

[@Schismarch]

Thanks for the tips.

[@benyt3039]

​​​@@Schismarch These videos my Bradley Martin are really good for learning this: kzbin.info/www/bejne/rKO7ZZqMeaxlb9U kzbin.info/www/bejne/oHSpXpylfc1jesk

[@Schismarch]

thanks for the links!