No bench press or variations of same here, if that interests you or you need something like that at some point in the glorious progression of your "life" . . . or something along those lines of progression/regression/degression, but I digress a little slowly and not a lot suddenly here.
It's something of an "old fart" layout with some easy Oly lifting in it once every time around if you feel like it. Some higher-rep leg stuff to improve circulation to naturally deadening and dying legs as time goes by. Is that all there is? Well then, let's bloody well keep dancing. A sigh is but a sigh, THE FUNDAMENTAL THINGS APPLY!
Not much volume, but it can be done day after day after day once you figure out how far to go, how far to go and still be ready for another day tomorrow and tomorr and tomo and all that as you gradually and naturally decline into older age and the grave without worrying in the slightest about it.
65-year old bald douche-fucking bag chemical-sac-a-shite in a classic convertible seeing himself as something other than a joke in everyone's eyes. You know the drill I am sure and have seen these idiots before. Don't be that; or do . . . I give a fuck? For-shit tattoos not included, annoying Type-A cunt master plans available. Ya gotta like the current bald-head-tattooed deal that creates the illusion at first of wearing a horribly bad toupee. Contact your asshole by shoving your head even further up it and grease that cranium up nice first. TRT. Fucking ugly shitbags filled to the brim with self . . . never enough holes, never enough lye, don'tcha know. Training article! Yes! That was it . . .
Day One
Dip: 5-to-however-many sets of 2's working to 3's whenever you're up to adding reps; when you get there add weight. No set progression, just do more reps when you can and keep adding weight. You are not a machine, you are an individual living being in the process of dying.
Overhead Press, standing (well, yeah): 5's ramping up till you can only get 3. Stretch out the number of sets on a good day by doing more sets at each poundage increment, where's the jokes, and stay at your top weight for a few sets of 2's and 3's. You are not a machine, you are, duh, repeating, more weight on a good day, less on one of the average days, more input on a good day . . . WHATEVER WORKS.
Day Two
Squat: same as Dips.
Leg Press or Machine Hacks: working with sets of 10 to 20 reps depending on your preference that day. If you are working out sans one of these machine deals, well, just find a sub and shut up about it.
Day Three
Chins: same as Dips.
Row of some sort: 5's ramped till you can only get 3. Like the Press.
Some type-a Curl: Don't even bother thinking about these, run the rack with DB curls, do EZ bar curls,
do do hammer curls with a double-verb supination twist, whatever . . . all of 'em are pretty silly, really. No one cares about your fucking arms . . . and if they do, you shouldn't wanna know the morons anymore.
Day Four
Some DYNAMIC LIFTING for FUN, no big fuckin' thing. Enjoy yourself with some Cleans, Snatches, etc. Don't be afraid, it's just lifting is all.
I used this for a while in the past and may return to something similar in the limited future, ba dum sssssssssssssssssssssssssssssssssss.
Righto, Sport . . . take a day off when needed, learn to read your body as it changes from vibrant to hardly alive and blah blah blah.
One of an infinite number of layouts older farts still interested in strength training can find some fun in.
Enjoy Your Lifting!
There's some wonderful perceptions of Life in this. I enjoyed many of his takes on being old and losing memory over time.
You can find it for an on-the-cheap read on monoskop.org or any of the filthy commie-pinko websites we staunch believers in the capitalist ideal all hate, despise and can find no time for!
Here's a fine doc to get high with on
a near-summer Sunday night . . .
Where's the ab stuff and calf raises?
ReplyDeleteWhat muscles do this "dynamic" lifting develop? Is it safe? Should I kill myself now or spend the rest of my sad and overprotected life incorrectly warning people of its dangers?
ReplyDeleteI dunno . . . maybe it's not the lift or exercise at fault, perhaps it's the idiot doing the lifting?
ReplyDeleteBut not that bench press, eh. That's a deadly no-good lift that should be avoided at all costs
short of homelessness and/or early death, I tells ya!
I wish all the lifters who don't frequent this blog could just learn to do what this one guy says,"Enjoy your lifting!" Solves a whole lot of problems and answers a whole lot of questions. The older I get(66 now), the more I understand the wisdom behind those three simple words(thanks, Dale!). Friday I'm going to deadlift. And I'm going to enjoy doing it no matter what the weight on the bar or the reps I do (or don't do) try to tell me. And I'll try and do a little more next week. Because I enjoy doing that.
ReplyDelete