What Age did your Strength/Recovery take a Big hit?

[barbell001]

I was considering ment a few months ago and ended up doing this test, primo, and hgh blast instead. Got about a month left of that and finishing up this hypertrophy training. Shouldn't have much problem hitting 405lbs on this upcoming cruise. But yeah, I'm still curious about trying ment eventually.

Well if you see me jumping up and down carrying on like a Steroid newbie in about 5 days time it'll be good to go mate lol

In the past when I have had injuries such as a torn pec and I have fallen below 405 for a single the way I have got back to it is doing the usual ramp up warm up then building up 160kg with reps, then 170kg and when I can do roughly 2 to 3 with that I know 180kg should be okay then go for that. I don't complicate things doing any assistance work etc.

 

[Perrin Aybara]

Very, very good results, how did you achieve them?

Years of training mostly. But for me with bench I find higher frequency and lower intensity works the best for strength gains. 3x or even 4x a week frequency and rarely going over RPE 8-9 and training mostly in the RPE 6-7 range. Very little accessory work outside of dips and overhead pressing.

Well if you see me jumping up and down carrying on like a Steroid newbie in about 5 days time it'll be good to go mate lol

In the past when I have had injuries such as a torn pec and I have fallen below 405 for a single the way I have got back to it is doing the usual ramp up warm up then building up 160kg with reps, then 170kg and when I can do roughly 2 to 3 with that I know 180kg should be okay then go for that. I don't complicate things doing any assistance work etc.

Yeah I'm probably mid 300's right now after these last months of focusing on hypertrophy. Should be pretty basic progression back up though.

And like you and what I said in the above post I normally don't do much assistance work. I probably will this time around simply because I'm so limited on my lower body training right now I have the extra time in the gym to fill. One thing is my chest is more developed right now than it's ever been, so will be interesting to see if that makes any difference with pressing strength or if it's just useless fluff lol.

 

[barbell001]

Years of training mostly. But for me with bench I find higher frequency and lower intensity works the best for strength gains. 3x or even 4x a week frequency and rarely going over RPE 8-9 and training mostly in the RPE 6-7 range. Very little accessory work outside of dips and overhead pressing.



Yeah I'm probably mid 300's right now after these last months of focusing on hypertrophy. Should be pretty basic progression back up though.

And like you and what I said in the above post I normally don't do much assistance work. I probably will this time around simply because I'm so limited on my lower body training right now I have the extra time in the gym to fill. One thing is my chest is more developed right now than it's ever been, so will be interesting to see if that makes any difference with pressing strength or if it's just useless fluff lol.

Well it will defiantly help in reducing the range of motion Lol I usually bench twice per week and as soon as it becomes a week since I have benched I can tell the difference when I bring the bar down to touch my chest - It feels like I am having to sink an inch lower to reach it and my shoulders feel it a lot more with the extra stretch. When you are hitting it 3 to 4 times per week I am assuming 1 is a speed day, 1 a rep and the other a heavy day? I find when I hit it more than 2 times per week I actually get sick of the exercise and it doesn't have quite the same appeal.

 

[Perrin Aybara]

Well it will defiantly help in reducing the range of motion Lol I usually bench twice per week and as soon as it becomes a week since I have benched I can tell the difference when I bring the bar down to touch my chest - It feels like I am having to sink an inch lower to reach it and my shoulders feel it a lot more with the extra stretch. When you are hitting it 3 to 4 times per week I am assuming 1 is a speed day, 1 a rep and the other a heavy day? I find when I hit it more than 2 times per week I actually get sick of the exercise and it doesn't have quite the same appeal.

A little different of a setup. One day would be bottom end focused like long paused, one day top end overload like Slingshot, one regular flat bench day, and the fourth would be high reps/hypertrophy like close grip or overhead press even.

Like I was saying mostly lower intensity with that kind of volume and frequency and even going heavy with the Slingshot it's not the full weight through the whole range of motion. I find overloading bench you can get away with more often that squat or deadlift, but I'd still rotate it out every few weeks at least.

 

[Hightower]

Years of training mostly. But for me with bench I find higher frequency and lower intensity works the best for strength gains. 3x or even 4x a week frequency and rarely going over RPE 8-9 and training mostly in the RPE 6-7 range. Very little accessory work outside of dips and overhead pressing.

I have another similar predisposition of the body. I, on the contrary, liked to work in the 2-3 rep range with lots of sets 3-4 times a week and a lot of assistance.

 

[Hightower]

Well it will defiantly help in reducing the range of motion Lol I usually bench twice per week and as soon as it becomes a week since I have benched I can tell the difference when I bring the bar down to touch my chest - It feels like I am having to sink an inch lower to reach it and my shoulders feel it a lot more with the extra stretch. When you are hitting it 3 to 4 times per week I am assuming 1 is a speed day, 1 a rep and the other a heavy day? I find when I hit it more than 2 times per week I actually get sick of the exercise and it doesn't have quite the same appeal.

So can do different variations of bench presses, bench presses with pauses, presses with rubber bands, presses with chains, speed, slow.

 

[Dw725]

Are you training Bench just once a week then bud? You should up it to twice a week and really put in a push with it. If you aren't taxing your back and CNS with squat and deadlift work this is when you can get to your max bench I find. Once I introduce deadlifts into it all my progression becomes half of what it was without them.

This is why I just cannot get my head round how these Elite guys can train squats twice per week, deadlifts once/twice and bench 2 to 3 times and STILL get stronger on ALL lifts!!! How the hell do they do it or is it just their CNS systems are built a lot stronger and recover extremely quickly?

I bench Sundays, and work ohp or log press on Thursday

 

[Dw725]

Good to see you back too. I'm still around lurking mostly and busy with work.

I had dreams of trying to bench 500lbs for awhile when I first got injured. Hit 440lbs in the gym weighing 224lbs about two years ago. Think it was possible had I bulked to 240+, but getting older now and not wanting to walk around that heavy. I'm shooting for 405+ at sub 200lbs now instead.

Yea, I run trt or 500mgs of test , that's about it. No desire to do anything else.
My bodyweight hovers around 235, and I could prob stand to lose 10lbs or so but I like having some beers and eating restaurants with my wife on the weekends, plus my training intensity ain't close to what it was.
I'm lucky in that unless I go crazy on squats or try a bunch of deadlifts I'm mostly pain free in my day to day.

 

[Hightower]

I bench Sundays, and work ohp or log press on Thursday

Hello. but it's like, otherwise I didn't understand "work ohp or log"?

 

[Hightower]

Yea, I run trt or 500mgs of test , that's about it. No desire to do anything else.
My bodyweight hovers around 235, and I could prob stand to lose 10lbs or so but I like having some beers and eating restaurants with my wife on the weekends, plus my training intensity ain't close to what it was.
I'm lucky in that unless I go crazy on squats or try a bunch of deadlifts I'm mostly pain free in my day to day.

I envy you in a good way, I have accumulated a decent amount of injuries that do not allow me to work fully in these excellent exercises

 

[barbell001]

Hello. but it's like, otherwise I didn't understand "work ohp or log"?

He means Shoulder press with a Barbell buddy and also doing Log press like with the steel log they use in Worlds Strongest man

 

[Hightower]

He means Shoulder press with a Barbell buddy and also doing Log press like with the steel log they use in Worlds Strongest man

Oooh, now I understand, thank you, here I am stupid

 

[barbell001]

Oooh, now I understand, thank you, here I am stupid

No you aren't just a language barrier I think - You are a Good Guy!!

 

[Hightower]

No you aren't just a language barrier I think - You are a Good Guy!!

Thanks again, bro.

 

[SonhoDourado]

Glad to see im not alone ladies and gentlemen! 41 was the year for me. Got a case of golfers elbow when the pandemic shut gyms down. Made a pretty proper garage gym and trained 5-7 days a week as well as yoga for mobility. Unfortunately too many weighted dips, pull ups, rows, and curls and little to no time off. Even on cycle the recovery wasn't like it was even a year prior. Mustered through till the end of summer and then tapered down to 200mg of test and lighter weights/rehab exercises. Thankfully with the use of a flexbar and lots of mobility and stretching i was rid of it in 4-5 months.

Now im 43 gong on 44 in a month and dealing with tennis elbow that popped up out of NO WHERE. Cant pinpoint a painful gym or work moment or anything. Literally went on vacation and was like damn my elbow is sore! Ignored it the first month mainly by training around things that aggravated it. The last month i started BPC 157, Flexbar eccentric exercises everyday, kettlebell swings 3x a week(AthleanX recommendation),compression sleeves and im in a rut with this!! Golfers elbow only really hurt when i did curls or pull-ups. This tennis elbow hurts all the damn time, first thing out of bed in the morning its stiff and painful.

Getting so much conflicting advise in the medical community on this as well. PT's and fitness gurus believe you cant heal a tendonitis/tendonosis with rest and NEED to stimulate the area with exercise and rehab. Drs' and the health journals all say rest, ice ,and nsaids until it heals.

Im at a tough spot as im a gym addict and dont wanna stop training yet im worried i may rupture the tendon or just continue to make it worse even with my modified training. Might have to just take a month or two break and do yoga and rehab and see if that works?

Any advise or experience recovering/dealing with tennis elbow?

 

[Hightower]

Glad to see im not alone ladies and gentlemen! 41 was the year for me. Got a case of golfers elbow when the pandemic shut gyms down. Made a pretty proper garage gym and trained 5-7 days a week as well as yoga for mobility. Unfortunately too many weighted dips, pull ups, rows, and curls and little to no time off. Even on cycle the recovery wasn't like it was even a year prior. Mustered through till the end of summer and then tapered down to 200mg of test and lighter weights/rehab exercises. Thankfully with the use of a flexbar and lots of mobility and stretching i was rid of it in 4-5 months.

Now im 43 gong on 44 in a month and dealing with tennis elbow that popped up out of NO WHERE. Cant pinpoint a painful gym or work moment or anything. Literally went on vacation and was like damn my elbow is sore! Ignored it the first month mainly by training around things that aggravated it. The last month i started BPC 157, Flexbar eccentric exercises everyday, kettlebell swings 3x a week(AthleanX recommendation),compression sleeves and im in a rut with this!! Golfers elbow only really hurt when i did curls or pull-ups. This tennis elbow hurts all the damn time, first thing out of bed in the morning its stiff and painful.

Getting so much conflicting advise in the medical community on this as well. PT's and fitness gurus believe you cant heal a tendonitis/tendonosis with rest and NEED to stimulate the area with exercise and rehab. Drs' and the health journals all say rest, ice ,and nsaids until it heals.

Im at a tough spot as im a gym addict and dont wanna stop training yet im worried i may rupture the tendon or just continue to make it worse even with my modified training. Might have to just take a month or two break and do yoga and rehab and see if that works?

Any advise or experience recovering/dealing with tennis elbow?

As far as my experience shows, it is necessary to rest and eliminate the load on the elbow, engage in other types of activity that will not provoke inflammation.

 

[Norse13]

Glad to see im not alone ladies and gentlemen! 41 was the year for me. Got a case of golfers elbow when the pandemic shut gyms down. Made a pretty proper garage gym and trained 5-7 days a week as well as yoga for mobility. Unfortunately too many weighted dips, pull ups, rows, and curls and little to no time off. Even on cycle the recovery wasn't like it was even a year prior. Mustered through till the end of summer and then tapered down to 200mg of test and lighter weights/rehab exercises. Thankfully with the use of a flexbar and lots of mobility and stretching i was rid of it in 4-5 months.

Now im 43 gong on 44 in a month and dealing with tennis elbow that popped up out of NO WHERE. Cant pinpoint a painful gym or work moment or anything. Literally went on vacation and was like damn my elbow is sore! Ignored it the first month mainly by training around things that aggravated it. The last month i started BPC 157, Flexbar eccentric exercises everyday, kettlebell swings 3x a week(AthleanX recommendation),compression sleeves and im in a rut with this!! Golfers elbow only really hurt when i did curls or pull-ups. This tennis elbow hurts all the damn time, first thing out of bed in the morning its stiff and painful.

Getting so much conflicting advise in the medical community on this as well. PT's and fitness gurus believe you cant heal a tendonitis/tendonosis with rest and NEED to stimulate the area with exercise and rehab. Drs' and the health journals all say rest, ice ,and nsaids until it heals.

Im at a tough spot as im a gym addict and dont wanna stop training yet im worried i may rupture the tendon or just continue to make it worse even with my modified training. Might have to just take a month or two break and do yoga and rehab and see if that works?

Any advise or experience recovering/dealing with tennis elbow?

At 46, I had a partial tear in my rotator cuff and impingememt. Had cortisone injections, 15 or so PT sessions at a top national hospital, dry needling / acupuncture, 10 sessions with sports PT, MRI, "manipulation under general anaesthesia" (they put me under and rotated the shoulder in all directions... in the end, what really helped? 3 months of absolutely no weight lifting. Sad to say, but 3 months off was the only remedy that actually worked for me.

Tennis & Golfers elbow is of course something completely different, but maybe rest is what works best.

 

[Hightower]

At 46, I had a partial tear in my rotator cuff and impingememt. Had cortisone injections, 15 or so PT sessions at a top national hospital, dry needling / acupuncture, 10 sessions with sports PT, MRI, "manipulation under general anaesthesia" (they put me under and rotated the shoulder in all directions... in the end, what really helped? 3 months of absolutely no weight lifting. Sad to say, but 3 months off was the only remedy that actually worked for me.

Tennis & Golfers elbow is of course something completely different, but maybe rest is what works best.

It is difficult for us to give up loads, we are like people's commissars. But when there is an injury, it is a hotbed of inflammation. Inflammation is usually relieved with anti-inflammatory drugs and rest. In order for tissue regeneration to begin, it is necessary to remove the focus of inflammation, and with loads we just worsen the problem.

 

[barbell001]

A little different of a setup. One day would be bottom end focused like long paused, one day top end overload like Slingshot, one regular flat bench day, and the fourth would be high reps/hypertrophy like close grip or overhead press even.

Like I was saying mostly lower intensity with that kind of volume and frequency and even going heavy with the Slingshot it's not the full weight through the whole range of motion. I find overloading bench you can get away with more often that squat or deadlift, but I'd still rotate it out every few weeks at least.

Hi Buddy,

I figured I'd ask your advice on this being the Deadlift King and all!! lol

I dropped Deads for the past few weeks and decided to focus on bringing my leg strength up as I must admit I never do squats anymore - I looked at all the possible factors as to why my max dead still sucks ass compared to my bench and figured the only thing it can be is weak legs.

So I've been hitting Safety squat bar sessions, only 2 of them inbetween but I could tell that its been my leg strength that is shit as the weights I have been hitting have virtually been beginner level again!!

So come tuesday night this week all excited I decided to test out if the squats had helped deads at all, right from the first warm up set everything felt different. I was getting what felt like double the power off the floor where by I was getting the deadlift bar flexing up and down at the ends when stood upright - as you can imagine I was over the moon about it all. Everything right up to the final 500 warm up set was great, no soreness in hamstrings or back - nothing.

Came to doing a single max which I have done many times before in the past and not even my big max PR, got down to the bar and started ripping it off the floor with no grinding or anything - it was just coming straight up and then BANG!!! about 3 or 4 inches up I just felt my hamstring pop. Weight slammed back down and it was game over Lol Of course I was instantly gutted beyond belief as all I could think of is 8 weeks to get it healed again and THEN starting over once more rebuilding the strength I had lost in the meantime, just all wasted time and effort.

Of course the last 48 hours have consisted of feeling sorry for myself, spending hours online deciding which level of tear it is together with symptoms, seeing if I can still generate enough leg drive for bench and then trying to decide if its time to get the noose out and hang myself in bitter shame from the power rack LMFAO You get the picture .....

I've been trying to figure out every possible reason as to why this happened as if I was really grinding and fighting it up I could half understand it. I know there is the age factor that comes in to play no doubt - but when I was warming up it was like I had this newfound strength from the new quad drive I had. All I can think of is that I have created a sudden muscle imbalance between the quads and hamstrings - whereby the new power I have in pulling it off the floor has not been matched by my weak hamstrings so when they have quickly taken the big load they are not use to it being as violent and heavy, meaning one has simply torn.

What do you think about the reason why it is mate?

 

[Perrin Aybara]

Hi Buddy,

I figured I'd ask your advice on this being the Deadlift King and all!! lol

I dropped Deads for the past few weeks and decided to focus on bringing my leg strength up as I must admit I never do squats anymore - I looked at all the possible factors as to why my max dead still sucks ass compared to my bench and figured the only thing it can be is weak legs.

So I've been hitting Safety squat bar sessions, only 2 of them inbetween but I could tell that its been my leg strength that is shit as the weights I have been hitting have virtually been beginner level again!!

So come tuesday night this week all excited I decided to test out if the squats had helped deads at all, right from the first warm up set everything felt different. I was getting what felt like double the power off the floor where by I was getting the deadlift bar flexing up and down at the ends when stood upright - as you can imagine I was over the moon about it all. Everything right up to the final 500 warm up set was great, no soreness in hamstrings or back - nothing.

Came to doing a single max which I have done many times before in the past and not even my big max PR, got down to the bar and started ripping it off the floor with no grinding or anything - it was just coming straight up and then BANG!!! about 3 or 4 inches up I just felt my hamstring pop. Weight slammed back down and it was game over Lol Of course I was instantly gutted beyond belief as all I could think of is 8 weeks to get it healed again and THEN starting over once more rebuilding the strength I had lost in the meantime, just all wasted time and effort.

Of course the last 48 hours have consisted of feeling sorry for myself, spending hours online deciding which level of tear it is together with symptoms, seeing if I can still generate enough leg drive for bench and then trying to decide if its time to get the noose out and hang myself in bitter shame from the power rack LMFAO You get the picture .....

I've been trying to figure out every possible reason as to why this happened as if I was really grinding and fighting it up I could half understand it. I know there is the age factor that comes in to play no doubt - but when I was warming up it was like I had this newfound strength from the new quad drive I had. All I can think of is that I have created a sudden muscle imbalance between the quads and hamstrings - whereby the new power I have in pulling it off the floor has not been matched by my weak hamstrings so when they have quickly taken the big load they are not use to it being as violent and heavy, meaning one has simply torn.

What do you think about the reason why it is mate?

Probably just getting older plus doing stuff you're not used to, but already too strong for your own good on. I had almost the exact thing happen a few years ago. Had never done Zercher squats in my life, but could do 315lbs for reps the first time trying them. Started doing them regularly for a couple weeks and then exactly like you described felt that pop. All strength instantly all strength went out of that leg. And yeah it took 8-12 weeks to get over it.

In my opinion best thing is make sure to get plenty warmed up, keep up with mobility and stretching, make sure to hit the stabilizers, and do some high rep stuff for blood flow.