Day 350: Can a lazy 48 + 1 year old get back in shape?

Day 350
219.5 lb / 99.6 kg body weight
168 bpm peak recorded heart rate
10,610 pound feet of energy
#deadlift (2 ft range of vertical motion)
Set 1: 10 x (45 lb / 20.4 kg)
Set 2: 5 x (95 lb / 43.1 kg)
Set 3: 3 x (135 lb / 61.2 kg)
Set 4: 1 x (185 lb / 83.9 kg)
Set 5: 1 x (225 lb / 102.1 kg)
Set 6: 1 x (275 lb / 124.7 kg)
Set 7: 1 x (315 lb / 142.9 kg)
Set 8: 1 x (275 lb / 124.7 kg)
Set 9: 6 x (225 lb / 102.1 kg)
stiff legged #deadlift (2 ft range of vertical motion)
Set 10: 10 x (135 lb / 61.2 kg)
#lazy48 #weightlifting #fitness #homegym #freeweights #barbell #pitbull

[@bullishharvey8793]

Lets go big dawg visible gaines !!

[@Schismarch]

Thank you brother!

[@PhonkEcho]

First time watcher here...Do you do cardio of any kind?

[@Schismarch]

Not a lot; I do jump rope sometimes, but that’s about it.

[@andremacariobarros]

Haven't caught all your videos yet, just a few. It looks like you focus on one major lift per workout, with maybe an accessory exercise thrown in for good measure. For the main lift, you do a solid warm-up and then really push yourself close to failure. Then you finish things off by dropping the weight back down to where you started. Is that right? If so, I dig that approach! At 56, it's getting tough for me to tackle three big lifts with heavy weights. Thanks for sharing your routine!

[@Schismarch]

Yes, that’s exactly my routine. Sometimes I’ll alternate between that and lighter weight, higher volume days if I need some rest. I’ve been gradually building up stamina and strength, but the one lift per day approach helps keep me motivated and getting back at it day after day. I’m impressed to hear you’re still lifting at 56, and I hope to be able to say I am too when I get there!

[@Hossak]

Awesome session! Deadlifts challenge the soul like no other exercise and the old lizard brain is lurking waiting to jump in and "help" ie stuff up your concentration. The big 142.9 kg lift was great to see - it is important to see what happens to your form and state of mind when you have a big one on the bar. 2:37 - notice how your hips shoot up - then you swivel to your right a bit as you fight to get that weight to lock out. You want the motion off the floor to not have your hips go up first - that immediately tells your back that it is going to have to do most of the work and it can lead to a nice back pump, a sore back and longer term some tweaks and maybe injuries. This is a great video (barbell medicine guys are great) of deadlifting and really notice how when they start the lift - there is no slight butt (hip) movement at the beginning - the whole body moves. kzbin.info/www/bejne/hIqxZIh9eL6cqc0 So this tells me one major thing - yep here it comes - you are still not bracing enough or with enough intensity so that your whole cross section of your body can participate in the lift. The hip shoot up is a signal (to the lizard brain) and your back "have you got this old buddy?" and the back will step up and get it done and the weight will remain on the back area throughout the set. Brace brace brace like a mother - take more time between reps - let the bar go - grab it again, brace like HELL and then lift. Please don't do that ridiculous touch and go stuff that does nothing but emphasises bad form. To me - deadlifts is all about teaching your core to take that weight - so it can do the same thing in your every day life and with every other lift. I have some nasty tweaks from my old bad form deadlift days - a splash of sciatica but I have not felt a twinge from it for years now - even for my 200 kg deadlift the other day (humble brag) - not one bit. Yep - 200 kgs is as heavy as I will every go with deadlifts - otherwise the deadlift death spiral kicks in and we all know where that goes. I am not saying you should but beware. So fantastic work but please please please - deadlifting is all about getting that lazy ass stomach/core to take some weight off your back. You will be shocked at how quickly your core will just want to give up and let the old back take the load (it is sneaky)- don't let it! Grunt out loud - do whatever you have to do to get that core to do it's job both in deadlifting and everyday life.

[@Schismarch]

Thanks! Yeah I think I’m still not quite ready for the 315. 225 and 275 felt good, but at 315 I could feel I wasn’t holding the brace completely. The hips moving first is a good cue; really appreciate you taking the time to notice things like that!

[@Schismarch]

Oh and I’m envious of your 200k deadlift! That’s bad ass. I hope to get there one day, but I think I still have a lot to learn.

[@Hossak]

@@Schismarch Please don't envy it - be very careful of that deadlift death spiral. It is just my experience at that weight - bracing is everything - my back wasn't even pumped after that session and that is what I am aiming for. I lift to make my everyday life easier and to keep my strength for as long as possible, bracing is the fundamental part of that. A lot of people fall into the trap of thinking that bracing and core strength are for lifting weights - nope nope nope. I lift to get more out of my life and that is happening in spades - so you are lucky, you have a huge number of years ahead of you where you will progress and things just get better. I envy you that :)

[@Hossak]

@@Schismarch The mantra I repeat to myself in a deadlift session is "every deadlift has to be perfect or I have to take the time to set up so it is as good as it can be. Every rubbish deadlift is wasted effort and possibly one closer step to injury."

[@Schismarch]

Excellent advice; I am going to keep working at building the bracing and strength. Baby steps!