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55 3/4 back into the iron

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Fifty Plus (50+) Share the victories, challenges, successes and special concerns of bicyclists 50 and older. Especially useful for those entering or reentering bicycling.

55 3/4 back into the iron

Old 11-06-23, 12:01 PM
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55 3/4 back into the iron

The iron is not capable of lying . First workout after a fairly long layoff and well put it this way starting off light with a high rep range 10-12. No ego lifting this time around that gets me into trouble. Simple program using a Swiss bar for benching and a hex bar for deadlifting that will hit everything. Accessories like curls for girls and some lat work. No traditional squatting not to keen on compressing my spine I know too many people that have destroyed their lower backs. At this point I donít care about numbers and becoming stronger will come naturally as you keep lifting slowly adding weight. First workout is the hardest then once the CNS wakes up it get better.
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Old 11-06-23, 05:06 PM
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I should do a little lifting, it's been way too long. I enjoyed it when I was young and went back a few times. My ex and I lifted together a bit and she got pretty strong. She wanted a heavy bag to unwind after work. I got her a heavy bag and some bag gloves and a gym rat friend gave us a program for her to use on the bag.

I moved 7 years ago and gave away my bench and weights. Kinda wish I still had them. All I do now is ride the bike.
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Old 11-06-23, 07:25 PM
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Henry Rollins has a lot of quotes about the iron. "I prefer to work out alone. It enables me to concentrate on the lessons
that the Iron has for me. Learning about what you’re made of is always
time well spent, and I have found no better teacher. The Iron had
taught me how to live."
From this page.
Henry Rollins Epic Quote On Lifting Weights | Quitting Adderall
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Old 11-07-23, 03:47 AM
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I usually lift for a couple of weeks or months, then take a break for a couple of weeks, then go back to lifting for a couple of weeks and then take another long break and go back again....No ego lifting, no PRs, no rigid structured training routines for me. I do most of my lifting intuitively.
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Old 11-07-23, 05:37 AM
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Iron only improves with age

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Old 11-07-23, 09:45 AM
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I started lifting again in '79, still at it. I was also nervous about squatting when I started up again, for the reason you talk about, but I got over it. Turns out that form and full body workouts are the key to keeping one's back in good condition. I do full depth, Olympic style squats. Otherwise one doesn't get the full stretch in one's back. That said, I see no reason to get into really heavy weights unless one is racing and a sprinter. I stop at maybe 20# over bodyweight. Endurance cycling is my sport and I don't see that lifting heavier than that is helpful. Better to hold that weight and rep it out. I don't get all philosophical about it. I just tell folks, "Never quit."
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Old 11-08-23, 11:38 AM
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I keep hoping (and telling myself) that my acre of yard work - raking, trimming, pruning, wheel barrel maneuvering, etc - will partially compensate for my lack of regular weight training. .

I'm a fan of continuous moving and stretching. And picking up and carrying granddaughters.
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Old 11-08-23, 01:30 PM
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I’m finding out I need to obey the 72 hour rule. It has been 48 hours and I don’t feel recovered enough and at 55 3/4 I need that extra rest day. I’m just impatient. I know I will have a much better and beneficial workout by resting 72 hours.
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Old 11-08-23, 04:52 PM
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Originally Posted by Wildwood
I keep hoping (and telling myself) that my acre of yard work - raking, trimming, pruning, wheel barrel maneuvering, etc - will partially compensate for my lack of regular weight training. .

I'm a fan of continuous moving and stretching. And picking up and carrying granddaughters.
I think yard work is a great activity. When I can get myself to do it for a couple hours I feel like it was a good workout. Can't speak about grandkids.
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Old 11-08-23, 09:08 PM
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I took a 27-day cruise, spent 5 days in Sydney and now in HK.

I was planning to lift at the ship's gym every two days but I got sick and then shore days interrupted that schedule. And with all the eating, I started jogging a mile on the running track.

But since the cruise ended, the only thing I can do is walk.

Can't wait to get back home and get back to my routine of cycling and weights.

My usual routine is 15 to 20 reps on the dumbell to failure.

I used to do a lot of squats but changed to deep heavy leg presses concentrating on glutes. Again 20 reps almost to failure. Can't or shouldn't do failure on Back Squats or Deadlifts.

15 to 20 reps on leg curls to failure really helps climbing and long distance riding. It's not just about the quads.

Last edited by Daniel4; 11-08-23 at 09:13 PM.
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Old 11-12-23, 07:10 PM
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In recent weeks Iíve been doing a lot of reps of the most common moves you get by searching for ďstrength training for runnersĒ. Things like reverse lunges, split squats, single and double Romanian dead lifts and step ups and step downs. It seems to be beneficial both for running and biking, so I plan to continue that. There is also some circuit training that includes some dumbbells that continues to happen.

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Old 11-13-23, 07:24 PM
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Iíve been strength training for 7 years running, 4 days a week and very rarely miss a workout

The key isÖ

Go hard but keep it short! I do just 6-8 sets of compound lifts per day. Pull one day, push the other. Heavy enough to keep it in the 8-12 rep range. Progressive overload and just keep incrementally lifting more.

Strength training especially as we get over 50 imparts a high level of stress and requires recovery.

People do to much, lift for 6 months then lose motivation because itís too hard.

My way the muscle mass gains and strength come slower, but they just keep coming.

7 years and itís totally sustainable
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Old 01-16-24, 09:08 PM
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On week 11 and going great with lighter weights in the 10-12 rep range. Progressive overloading is working good. Safety bar front squats and hex bar deadlifts hits the legs hard. Using a Swiss bar for bench and rows is easy on the shoulders. The use of dumbbells takes care a weak areas using the stabilizer muscles. 4-5 sets of 10-12 reps all compound movement except bicep curls and tricep extensions yeah I know not necessary but strong looking arms look good.
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