Fitness and aging. When did you give up certain things and why?

I hurt my back seriously at 22 from squatting heavy and gave up heavy lifting for quite awhile.

I actually kept re-injuring it and went to completely bodyweight exercise. I plateaued very quickly and was not satisfied so I picked up crossfit on my own then joined a crossfit box when one finally opened in town.

Picked back up with heavy lifting and have kept a strong core from the various movements which has kept my low back strong.

I've read and listened to a lot of people who advocate heavy lifting to maintain power through old age so I plan to keep with it for as long as I'm able.

I'm 29 btw.

quote:

---

Meaning, when did you stop caring about a "max" on your bench or even going heavy due to shoulder injuries?

---

I still lift heavy at 45. That is for squats and deads. I know I squatted heavier in my 20's and 30's but I didn't start doing deadlifts until my late 30's. I just maintain good form on both and have had zero issues with pushing heavy weight at my age. As for bench, I quit barbell bench after a jui jitsu incident left me with some severe neck issues around C1 and C2. I actually went from pressing around 455 max to barely able to press the bar. As I recovered and somewhat got my strength back, I switched exclusively to dumbells and honestly, I much prefer those presses to barbells anyway for building mass in the chest. Every once in a blue moon I will do barbell bench just to shake up the routine but I can't remember the last time I racked 4 wheels on a side of a bar. I usually will get up to about 375 and call it quits.

What's the reason for staying away from snatch/power snatch?

Also, what are you incorporating for injury prevention.

quote:

---

What's the reason for staying away from snatch/power snatch?

---

Because i am of the belief that high impact exercises like the power snatch lead to more injuries and the power snatch is a very technical lift were form can break down quickly. This can lead to injury. The other thing is its high impact, I look around and notice that the only ones still really lifting in their 50's and into their 60's that have been doing it a long time, tend to be bodybuilders that go slow and controlled on all lifts and don't beat themselves down with too much volume.

Also the power snatch is not good for aesthitics. At my age I am not competeing and only care about looking good. For explosive power the power clean is a better lift and is much easier on the shoulders imo.

quote:

---

Also, what are you incorporating for injury prevention.

---

i do the defranco agile 8 and the flexible 11 and also make sure i warm up very very well before each lifting session.

I stay away from long distance running most of the time, first because it sucks but second I tend to hurt alot after.

I also do a lot of shoulder things. I implement face pulls with rotations on the trx bands atleast twice a week. I do ring shoulder y raises atleast twice a week. I do lots of band pull aparts and shoulder rotations.

I also have recently implemented skin the cats on the rings for rotator cuff strengthening.

I stay away from most high impact things except burpees. I also make sure all lifts are done extremely slow and controlled. Sure I had to back off the weights some but now I am stronger than ever.

I also dont do high risk exercises like power snatches, certain types of upright rows.

I stetch alot, especially the shoulder girdle.

Overall I am just much more mindful of my body. Its the only one I will ever have and I do all of this lifting to make sure I look good and live a long life were i am still athletic. I dont wanna be a guy in their late 50's or mid 60's who can do much and isnt explosive. i am in the best shape of my life as far as strength, explosiveness and athletisim goes. Not as agile as I once was, but I am working on that.

understand the importance of the shoulder girdle and also using bodyweight movements very slow and controlled to teach my self how to control my body through space has been the biggest things for me.

I am 50'years old. I've had two injuries in my lifting life: torn bicep tendon (5 years ago)!and lateral miniscus tear when I was 19.

I still squat and do most compound lifts. I am like 777 because I stretch a ton and i am very controlled in how I lift. Every so often I get caught up in competing with the younger guys but I usually feel achy after I kick their asses. Lol

Overall, I feel good and look good too. I'd say stretching a lot and doing some yoga have really helped.

Stopped heavy bench after I tore my pec when I was 20. The strength never came back anyway and will still give me issues if I overdo it. I do lots of HIIT and cardio stuff now and lift moderately heavy for my size for legs. I really do not enjoy lifting heavy anyway and have come to grips that I'll never be very big. There's trade offs though to a lighter frame, I've always had abs (32 now) and am pretty lean. I work for it more now though but I tend to look forward to most of my workouts which definitely makes it easier to keep doing it.