annaraven

Yep yep! I'm 53 and currently working on improving my Deadlifts to 100kg. I have osteopenia (precursor to osteoporosis) so I have been fighting that with lifting heavy. For me, "functional" fitness means I need to be able to put a rollerbag into the overhead compartment when we travel -so overhead press is part of my regimen.

I highly recommend using a program, either Starting Strength by Mark Rippetoe or Stronglifts. Mark has a great book out and lots of videos to help you get good form. or New RULES OF LIFTING (sorry, my shift key is kinda borked) is also good (especially if the bar is too heavy for you and you need to start with dumbbells). Focus on form before anything else. Once you can do all the reps and sets, move up in weight next time. progressive overload is the key to getting stronger.

Ah. Missed that. Nice progress!

That is awesome progress! Starting up with Stronglifts for the next challenge will really continue/push your progress into new levels! Are you tape measuring to keep track of how much you've lost around your waist? If not, I would. It's obvious in your photos but it's nice to have a weekly measure of it.

I start with a set of just the bar - except deadlifts, where I start with the bar plus the smallest full-size plates (in my gym that's 5kg each). Then I do typically two more sets midway between bar and working weight, at 3 reps and 2 reps each. So, for example, my deadlifts might be 5x30kg, 3x40kg, 2x50kg, then 5x60kg or whatever. I find the 5, 3, 2, scheme is enough to prepare my body and my brain for the heavier weight, for now. I'm not doing *that* heavy* yet. I am not waiting between warm-up sets much, 30-90 seconds. I do SL 3 days a week, and I'm also working on a pull-up program those same 3 days a week. 2-3 times a week, I run about 30mins with the Zombies, Run! app. BUT - I'm not on a cut; if I were, I would only be lifting, and probably not with as much volume as SL. I'm definitely noticing results. Feeling everything tighten up. Nothing "popping" yet, but, like I said, i'm not on a cut right now so it's all a bit covered in residual fat. The only con I see is if you're on a cut. Then it might be a bit too much volume for a steady progression. Aside from that, it's a well-designed program that'll help you build a great base. I was a bit concerned about doing Squat and DL the same days, but, what I've found is that, whichever workout I do two of that week, I do squats first one of the days and after the other major lift the other day. (I.e., DL first or Bench first one day, the Squat first, the other.) Not sure if that's "modifying the program", but it works for me at this stage. I get to push hardest on the first lift while I'm fresh, so each major lift gets one day a week where it's the focus. Some folks prefer Starting Strength - they prefer the more dynamic "power clean" work, and I believe the sets are 3x5 instead of 5x5, iirc. A bit less volume, so easier to recover from. If you do attempt it while on a cut (i.e., a diet to lose weight), keep your protein intake high, and your overall calories as high as you can and still lose inches (or cm) off your waist. DON'T go by the scale, because you'll be building muscle, and your tape measure will be a better tracker than the scale. Finally, do warm up, unless you're one of those 20yearolds who're invincible. 3-7 mins (max) of rowing machine or treadmill or jumping jacks or whatever gets your heart pumping, then a couple minutes of dynamic stretching/mobility work on any areas you need to limber up (I do a little foam rolling then something like the Agile 8, but I'm older so I need more limbering). Doing some mobility work first will really help with your form. But even just doing some bodyweight squats, or arm swings, will help. This is, of course, IMHO. IANAC. YMMV. BBQ.

I have such bad ankle mobility. Seriously tight achilles. Best thing I have found for it (along with a lot of ankle mobility work and foam rolling) is squat shoes. Seriously - they make all the difference in being able to get good form for me. And squatting in the squat shoes has actually helped my ankle mobility. It's a virtuous circle. Seriously, squat shoes - worth every penny!

So glad you found some solo workout drills.

Great to hear they're doing training to help the girl come out safely. And great to hear about your gym adventures. That first exercise sounds like Supermans. The rest, glute bridges and various leg lifts?

Just did my workout. Bench and Row. Didn't do squat, I mean, squats, cuz 'toe'! It's very colorful today. Not as tender as yesterday but I don't wanna push it, or push on it. So, no squats. I did do push-ups - with one leg crossed over the other to keep my toe off the ground. That was kinda fun. I think I'll do more of those. Also did my pull-ups practice. all weights in pounds: bench 5x5x65 felt solid row 5x5x71 felt easy (Note, I'm suing cable row machine for these.) push-ups 2x5 reps, one-legged pull-ups 3x5x-40 (assisted) Now I'm having my shake, then off to the ocean for a romantic overnight in a B&B with my sweetie.

Do you have any fruit teas? Those help me when I'm having "sweet" cravings. Alternatively, if it fits your macros, measure out one portion of chocolate, write it in your food tracker, and put the rest away. Go into another room, sit down and savor that piece of chocolate. I've found that sometimes, a craving will lead me to overeating other stuff to avoid the thing I was craving, while just having one small portion of what I'm craving, will stop it in the bud.

Wash was my favorite. So sweet. So ... Wash. Sent from my LG-E980 using Tapatalk

Sheep? What kind of sheep? How many? Meat, milk or wool? How long havevyou had them ? Details. We want details. Please. Sent from my LG-E980 using Tapatalk

When you say you lifted 20kg, do you mean that's the total weight? Or do you really mean 60kg: 20kg bar plus a 20kg plate on each side? Sent from my LG-E980 using Tapatalk

Yeah - but a talking frog is kinda kewl.

Zoë was pretty kick ass.