Reply
Results 1 to 7 of 7
  1. #1
    Registered User Simmo1111's Avatar
    Join Date: Oct 2017
    Age: 59
    Posts: 21
    Rep Power: 0
    Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10)
    Simmo1111 is offline

    Struggling To Recover Post Workout.

    I was looking for advice with regard to recovery after working out. I'm just shy of 58yo and am doing my own routine at home. Twice per week with 3 days off in between the two sessions.

    Bench 3x10
    O/H Press 3x10
    Deadlift 3x5
    Pendlay Rows 3x10
    Close-grip Bench 3x10
    Curls with tricep bar 3x15.

    When I can I hit 10 reps for the last set (5 for deads and 15 for curls) I'll add more weight the next time around. Plus 5kg for deads but only 1kg at a time for the rest. I'm now at a point where the final reps of the final sets are really hard which is fine but at the same time I'm obviously knocking the crap out of myself when doing them. Again I don't mind this either but I'm finding that 2 days after I still feel drained. No DOMS but just drained.

    I need to get my nutrition in order (which may be all that's required) as I reckon I can get away with eating more calories than I currently am. I'm trying to get rid of a stone in weight though.

    I'm wondering about;

    1) Should I deload frequently and how often? I don't do it at all up to now.
    2) Too many reps when doing a progressive overload program.
    3) Too many sets of Deads.

    Any advice would be very welcome.

    Thanks.
    Reply With Quote

  2. #2
    Registered User willybrokeback's Avatar
    Join Date: May 2013
    Age: 48
    Posts: 398
    Rep Power: 878
    willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500) willybrokeback is a jewel in the rough. (+500)
    willybrokeback is offline
    Originally Posted by Simmo1111 View Post
    I was looking for advice with regard to recovery after working out. I'm just shy of 58yo and am doing my own routine at home. Twice per week with 3 days off in between the two sessions.

    Bench 3x10
    O/H Press 3x10
    Deadlift 3x5
    Pendlay Rows 3x10
    Close-grip Bench 3x10
    Curls with tricep bar 3x15.

    When I can I hit 10 reps for the last set (5 for deads and 15 for curls) I'll add more weight the next time around. Plus 5kg for deads but only 1kg at a time for the rest. I'm now at a point where the final reps of the final sets are really hard which is fine but at the same time I'm obviously knocking the crap out of myself when doing them. Again I don't mind this either but I'm finding that 2 days after I still feel drained. No DOMS but just drained.

    I need to get my nutrition in order (which may be all that's required) as I reckon I can get away with eating more calories than I currently am. I'm trying to get rid of a stone in weight though.

    I'm wondering about;

    1) Should I deload frequently and how often? I don't do it at all up to now.
    2) Too many reps when doing a progressive overload program.
    3) Too many sets of Deads.

    Any advice would be very welcome.

    Thanks.
    Two days a week with three days off seems pretty adequate for recovery. You are doing quite a bit of compound lifts, but at twice a week seems fine. Nutrition is key, your body needs the repair materials. No legs in there? How long have you been doing the routine? I get sick quite a bit during the season and that seems to build in deload weeks, so other than that I don't program them, but if you are feeling drained and not recovering and your nutrition is on point I would certainly scale it back a week and reassess. So basically I would focus on diet first and if that doesn't help, I would add in a deload week every couple months.
    ".......have you paid your dues Jack?"
    "Yes Sir, the check is in the mail."
    Reply With Quote

  3. #3
    Registered User Simmo1111's Avatar
    Join Date: Oct 2017
    Age: 59
    Posts: 21
    Rep Power: 0
    Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10)
    Simmo1111 is offline
    Originally Posted by willybrokeback View Post
    Two days a week with three days off seems pretty adequate for recovery. You are doing quite a bit of compound lifts, but at twice a week seems fine. Nutrition is key, your body needs the repair materials. No legs in there? How long have you been doing the routine? I get sick quite a bit during the season and that seems to build in deload weeks, so other than that I don't program them, but if you are feeling drained and not recovering and your nutrition is on point I would certainly scale it back a week and reassess. So basically I would focus on diet first and if that doesn't help, I would add in a deload week every couple months.
    Cheers Willy ..

    Been doing this routine for maybe 2 months now, tried squats but keep tweaking my back due to struggling with correct form so my thoughts were that I'd use deads to strengthen my lower back and then add squats after a few months. Probably do squats in one workout and deads in the other. I'll definitely sort out my diet though so that I can rule it in/out.
    Reply With Quote

  4. #4
    Humble Megalomaniac ElrondHubbard's Avatar
    Join Date: Mar 2015
    Location: Nevada, United States
    Posts: 8,611
    Rep Power: 74602
    ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000) ElrondHubbard has much to be proud of. One of the best! (+20000)
    ElrondHubbard is offline
    How are your sleep habits?
    I'm out, standing in my field.

    64 and still a newbie.
    Reply With Quote

  5. #5
    Registered User kyle38's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 22
    Rep Power: 0
    kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50)
    kyle38 is offline
    Originally Posted by Simmo1111 View Post
    I was looking for advice with regard to recovery after working out. I'm just shy of 58yo and am doing my own routine at home. Twice per week with 3 days off in between the two sessions.

    Bench 3x10
    O/H Press 3x10
    Deadlift 3x5
    Pendlay Rows 3x10
    Close-grip Bench 3x10
    Curls with tricep bar 3x15.

    When I can I hit 10 reps for the last set (5 for deads and 15 for curls) I'll add more weight the next time around. Plus 5kg for deads but only 1kg at a time for the rest. I'm now at a point where the final reps of the final sets are really hard which is fine but at the same time I'm obviously knocking the crap out of myself when doing them. Again I don't mind this either but I'm finding that 2 days after I still feel drained. No DOMS but just drained.

    I need to get my nutrition in order (which may be all that's required) as I reckon I can get away with eating more calories than I currently am. I'm trying to get rid of a stone in weight though.

    I'm wondering about;

    1) Should I deload frequently and how often? I don't do it at all up to now.
    2) Too many reps when doing a progressive overload program.
    3) Too many sets of Deads.

    Any advice would be very welcome.

    Thanks.
    I stopped isolating secondary muscle groups and just do main lifts at higher weight. That helps recovery. I lift upper body every other day.
    Reply With Quote

  6. #6
    Registered User kyle38's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 22
    Rep Power: 0
    kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50) kyle38 will become famous soon enough. (+50)
    kyle38 is offline
    Originally Posted by Simmo1111 View Post
    Cheers Willy ..

    Been doing this routine for maybe 2 months now, tried squats but keep tweaking my back due to struggling with correct form so my thoughts were that I'd use deads to strengthen my lower back and then add squats after a few months. Probably do squats in one workout and deads in the other. I'll definitely sort out my diet though so that I can rule it in/out.
    Dumbell deads are good. I'll do 200lb on bars and I use a 100lb pack to add weight. So 500lb total for 7 reps a min or so between reps. I do 1 leg weighted step ups on a stool with 65lbs dumbell on my shoulder to work the quads.

    I tore my lower doing 410lbs on sqauts last spring. Couldn't sit up in bed for 2 months. I'm getting back to them but staying around 250lb.
    Last edited by kyle38; 12-12-2019 at 08:52 PM.
    Reply With Quote

  7. #7
    Registered User Simmo1111's Avatar
    Join Date: Oct 2017
    Age: 59
    Posts: 21
    Rep Power: 0
    Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10) Simmo1111 is on a distinguished road. (+10)
    Simmo1111 is offline
    Normally manage a good 8 to 9 hours so I don't do too bad for sleep.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com