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re: Another 40 y/o asking for help on getting in shape
Posted on 5/25/21 at 10:26 am to windshieldman
Posted on 5/25/21 at 10:26 am to windshieldman
Best way, go to doctor and get TRT - oops wrong thread 
Seriously though just adding to what everyone said, do SL 5x5 (3 days/week) until you have bench around 185 - 200. That will place your squats and DL into mid to upper 200s.
If you do 5x5, just start with an empty bar and follow the program. Starting at the lowest possible weight and moving up helps you master form. When I first did SL 5 or so years ago (at the recommendation of this board
) I could already bench/squat/DL decent but was constantly plateauing. I started with the empty bar and added the 5lbs every workout. Rode that plan to 1000lbs club. No plateaus, well outside of OHP 
I am a huge fan of the 531 stuff lsu777 shared after that. Tons of templates to run.
You do not need to shoot for 300+lbs squats, but 5x5 gives you a nice strength base to hop off into the other less linear programs. There you can build up glam muscles and work those abs.
Seriously though just adding to what everyone said, do SL 5x5 (3 days/week) until you have bench around 185 - 200. That will place your squats and DL into mid to upper 200s.
If you do 5x5, just start with an empty bar and follow the program. Starting at the lowest possible weight and moving up helps you master form. When I first did SL 5 or so years ago (at the recommendation of this board
) I could already bench/squat/DL decent but was constantly plateauing. I started with the empty bar and added the 5lbs every workout. Rode that plan to 1000lbs club. No plateaus, well outside of OHP I am a huge fan of the 531 stuff lsu777 shared after that. Tons of templates to run.
You do not need to shoot for 300+lbs squats, but 5x5 gives you a nice strength base to hop off into the other less linear programs. There you can build up glam muscles and work those abs.
0
Posted on 5/25/21 at 10:58 am to windshieldman
I’ve been running athlean-x for the past year fwiw
Posted on 5/25/21 at 11:00 am to whiskey over ice
You're boyfriend take that picture?
Posted on 5/25/21 at 11:03 am to Mingo Was His NameO
Xe prefers to be called my partner…but yes
Posted on 5/25/21 at 11:05 am to whiskey over ice
I appreciate everybody’s response
Posted on 5/25/21 at 11:18 am to windshieldman
I’ll get back into squats for sure after reading some of the Greyskull thread, I’ve always done bench. Dead lifts make me nervous as that’s how I originally messed up my back in HS but I’ll make sure to of course follow proper form and start light.
Eta: Actually it was power cleans where I messed back up
Eta: Actually it was power cleans where I messed back up
This post was edited on 5/25/21 at 11:19 am
Posted on 5/25/21 at 11:28 am to windshieldman
try it with trap bar, much easier to learn.
Posted on 5/25/21 at 11:46 am to windshieldman
quote:
I’m 40, only workouts I know is what I did in football in the 90s, bench press, incline, squats, power cleans and such. I’m not too concerned with getting to 165 just a good workout and run regimen
IMO, as we get older we also get more vulnerable to injury from over-working out. Football workouts, at least when I was in high school, were power workouts. I don't do that anymore. Also, I've found that as I've gotten farther away from my 20s, my knees and shoulders don't hold up as well with heavy stress.
My workouts now include fast walking, lighter dumbbells, and floor-bench gravity exercises. I find that I can get more out of higher reps with lighter weight without risking injury.
A few years ago I went through shoulder-rotator injuries and excruciating knee pain, which led me to take stock of age and refocus. The most important element of my routine now is proper diet. Frequent fast walking, dumbbells and mat work make up the rest of the routine. I've lost weight and the pain is gone.
That's just my 2 cents, FWIW.
Posted on 5/25/21 at 12:17 pm to TBoy
quote:
My workouts now include fast walking, lighter dumbbells, and floor-bench gravity exercises. I find that I can get more out of higher reps with lighter weight without risking injury.
I'm going to buy some dumbbells this week. Other than back only injury I had was football with separated shoulder
Posted on 5/25/21 at 2:10 pm to windshieldman
quote:
I'm going to buy some dumbbells this week.
I saw a good looking rack at Costco the other day. They had dumbbells from 5 lbs to 30 lbs and a good looking rack for $299. Add a couple of 40s or 50s and you have a real set. In my experience, 50s in dumbbells seem considerably heavier to me than 150 on a long bar.
Posted on 5/25/21 at 2:39 pm to lsu777
quote:
lsu777
I gotta ask, how much time do you spend in the gym every day?
Posted on 5/25/21 at 8:23 pm to TideSaint
I lift in the garage 3 times a week. Usually about 60-70 min. That warm up and mobility I listed takes me less than 15 min before I move to the wendler warm ups.
After that I usually put everything on a clock.
I have three kids all in baseball and oldest two play travel, no fricking time to do more than that.
Why do yall think that takes that long. It's almost all band movements or bodyweight, doesn't take long at all. The tib raises and calf raises take the longest.
After that I usually put everything on a clock.
I have three kids all in baseball and oldest two play travel, no fricking time to do more than that.
Why do yall think that takes that long. It's almost all band movements or bodyweight, doesn't take long at all. The tib raises and calf raises take the longest.
This post was edited on 5/25/21 at 8:25 pm
Posted on 5/25/21 at 8:34 pm to lsu777
I know I spend about 75 minutes in the gym and I guess waiting for equipment takes me longer than I thought.
I'm not bashing you, I was just curious how long it took to do all of those warm up stuff in your greyskull lp.
I'm not bashing you, I was just curious how long it took to do all of those warm up stuff in your greyskull lp.
Posted on 5/26/21 at 7:23 am to TideSaint
quote:
I know I spend about 75 minutes in the gym and I guess waiting for equipment takes me longer than I thought.
I'm not bashing you, I was just curious how long it took to do all of those warm up stuff in your greyskull l
it looks like a lot more than it is. of course right now i dont have barbell so no back squats or deadlifts, only goblet, so may it will take longer when i get in the new house.
i will say, garage gym is much much faster than commercial. Also putting the clock on myself helps a ton. If not i will stretch it to 2 hours playing on my phone.
Posted on 5/26/21 at 5:12 pm to windshieldman
P90x works wonders for me, but the time commitment is a challenge at times.
Posted on 5/28/21 at 12:44 am to lsu777
quote:
Why do yall think that takes that long
Not that I don’t believe you, but for someone like me that has no idea what any of those exercises are, it would take time to look up, read and then wonder if I’m even doing them correctly. Guaranteed just that warm up would take me almost an hour. Just for a warmup! I WANT to do all that, but I’ve read through a lot of your greyskull thread and it’s mostly all Greek to me and super intimidating. Add on the fact that I already deal with super high anxiety in the gym for the simple fact I don’t know what I’m doing...
quote:
1 round-
10-15 - shoulder rolls on all 4
10-15 - scapular shrugs
25 - Bar dislocates
25 - Band Pull Aparts
25 - Band Overhead straight arm pull downs (Y to T)
25 - banded chest flyes
25 - very hard and slow banded dislocates(these should burn)
15 - each leg front swings
15 - each leg side swings
25 - lying YWTs with no weight but iso holds at each position.
arch body holds super setted with hollow body holds-4 to 5 rounds
I then usually hit squat stretches similar to some of the things knees over toes guy preaches. Essentially getting into the bottom of the squat and push one knee down until it touches the floor and then rolling it out to stretch the hips. I also go into a deep quad stretch and activation similar to dc quad stretch.
i also then do some tibia activation by just doing the heel raises against the wall.
from there I may repeat a set or two of certain exercises if I feel I am tight.
I consider that my mobility/stretching. from there I do the follow
4-5 rounds- i consider this my warm up, similar to the wenning warm up but using exercise that fit me.
10-15 reps prisoner squat with pase at the bottom and explosion out the bottom. I will do 1 set really wide and focusing on shins parallel to the floor and pushing arse back and knees out. Then next set i do more of an olympic knees over toes squat.
10-15 Pushups-i am being very mindful to pause at the bottom and explode out and making sure my scapula pulls together at the bottom and pushes apart at the top
3-5 dead hang pullups- again if I am focusing on the scapula movement
2-3 skin the cats on the rings with a german hang at the bottom
if I am feeling tight or beat up in the shoulder area or upper back I will also do ring scare crows and facepulls with rotation.
If legs feel tight I will do some glute bridges or frog pumps along with some furniture slider bodyweight leg curls. This is to activate and mobilize the posterior chain.
before the main lifts I will also grab a lighter weight and do really high reps similar to how matt wenning decribes.
For example last night I had heavy DB press. So after the above I did the following EMOM
KB Press- 18's- 25 reps supersetting with 3 chins
KB Press 26's- 15 reps supersetting with 3 chins
KB press 26's- 15 reps supersetting with 3 chins
This make sure I am completely warm and gives me some extra volume. It does burn towards the end and prolly cost me a tad bit of top end strength, but its worth it to get the blood flowing and to make sure I dont have an injury.
You are a Superman on this board though. If I had any idea wtf was going on, I’d follow your info religiously
This post was edited on 5/28/21 at 12:45 am
Posted on 5/28/21 at 5:56 am to Prominentwon
Yea I could see that for sure taking someone very unfamiliar with those forever. And it was more an example than anything else. I go over board with the Warmup sometimes, but at 39, better to be safe than sorry. Plus I'm lifting in my garage, lot faster than gym.
I appreciate the compliment, but I ain't superman. I'm a regular guy that happens to be educated on the subject. I don't look nearly as good as I should because of 3 kids causing me to have a crazy arse life. I'm just really good at dumbing down a lot of complicated info.
As far as greyskull, I'll make a post next week that gets strictly to the nuts and bolts of it.
I appreciate the compliment, but I ain't superman. I'm a regular guy that happens to be educated on the subject. I don't look nearly as good as I should because of 3 kids causing me to have a crazy arse life. I'm just really good at dumbing down a lot of complicated info.
As far as greyskull, I'll make a post next week that gets strictly to the nuts and bolts of it.
Posted on 5/28/21 at 6:49 pm to lsu777
quote:
I'm just really good at dumbing down a lot of complicated info
That’s what some of us need
quote:
As far as greyskull, I'll make a post next week that gets strictly to the nuts and bolts of it
Looking forward to it
Posted on 5/29/21 at 12:04 am to windshieldman
Squat
Bench
Deadlift
Everything else is for pussies.
Bench
Deadlift
Everything else is for pussies.
Posted on 5/30/21 at 9:33 am to windshieldman
As a fellow 40 year old don't overcomplicate your goal. Screw eat less, work out more. Eat right and work out EFFECTIVELY. I've subscribed to Hello Fresh and their meals are what I need go stay toned. Good, too. Watch alot of YouTube to get exercise ideas to keep it fresh. Not worried about the science (AthleanX) just give me the sets and reps (Ryan Humiston). Good luck!
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