Over 40 workout adaptations.

Being over 40 does at times require remembering that we aren't 20 anymore and workouts have to be adapted accordingly. Lately it's adding in some body weight work with higher volume instead of lower volume heavy barbell work

We are still doing the quasi-PL routine 5x5 (strength specific training, but not a modern PL workout). Squat, deadlift, OHP and bench press are still done 5x5 going heavier every week. However pendalay rows had been dropped in favor of using cable rows. Now those have been dropped for bodyweight reverse rows. Doing 3 sets to failure.

This is actually harder and seems to be giving a better upper back workout, but it takes the low back risk completely out of the equation.

Another change is doing reverse crunches instead of kneeling cable crunches with weight. Again, training is to failure for 3 sets. Takes the low back risk out of the equation once again.

I'm hoping that by not stressing it on some of the other work the lower back will be fresh and rested more for squats and deadlifts.

Another bodyweight addition is pullups instead of lat pulls. These are quite a bit harder, but can be done without a gym and when no equipment is available. Once again, 3 sets to failure.

Pushups are added for another chest workout on wed, and this should add more tricep work too. Again, doing 3 sets to failure.

Although these are exercises I'd give to a beginner until they get strong enough to do "real" 5x5, they are a nice change from doing the same thing for quite some time now. And hopefully they will give the joints a break.

With the higher volume bodyweight work, I don't think the biceps or triceps will need anything extra at all, so there will be no direct arm work for at least the next 8-10 weeks. If results are like I think they will be...there will be none ever again.

Direct arm work was the cause of my tendonitis, so dropping it completely will be hopefully good for healing it up. And once it's healed, hopefully I'll have the good sense not to push for 135lb skull crushers again and bring it back... as I seem to keep doing.

I think this could be a useful idea for us young'uns too. I've been thinking of making one of my lifting days each week a bodyweight/endurance day, substituting bodyweight alternative exercises in for the weight-lifting exercises.

What would you sub in for OHP?

Originally Posted by LiftGirl

I think this could be a useful idea for us young'uns too. I've been thinking of making one of my lifting days each week a bodyweight/endurance day, substituting bodyweight alternative exercises in for the weight-lifting exercises.

What would you sub in for OHP?

I haven't figured that one out. Some do handstand pushups...but that would be quite a bit heavier and more stressful on the body than the overhead press. The only thing I might do differently would be to change to a real clean and jerk to make it a full body movement rather than just a shoulder/tricep lift.

[EliteLift]

135lbs skull crushers thats some serious poundage for such an isolated movment.

I agree with lift girl. anyone working out frequently should have should have lower intensity workout sesions regardless of age, although i'm sure it is more important for the average 40 + year old.

Originally Posted by .V.

I haven't figured that one out. Some do handstand pushups...but that would be quite a bit heavier and more stressful on the body than the overhead press. The only thing I might do differently would be to change to a real clean and jerk to make it a full body movement rather than just a shoulder/tricep lift.

Handstand pushups did occur to me, but I am a 115lb weakling, so I'm not sure if I can do them at all, and if I can, they'll be quite difficult.

edit: Just found this http://www.exrx.net/WeightExercises/...PikePress.html on exrx.net. Looks easier than the handstand pushup. I've never tried (or even heard of) this exercise before. Anybody ever tried this?

[LINDA]

Although these are exercises I'd give to a beginner until they get strong enough to do "real" 5x5, they are a nice change from doing the same thing for quite some time now. And hopefully they will give the joints a break.

That's good thinking. I've noticed that a lot of over 40-50 y.o. types post mostly about joint and flexibility problems that hold them back or require fixing. I don't think there is any way to avoid problems with age when someone consistently trains but it requires more thought and planning to manage through it.

I don't think going heavy on skull crushers are ever worth the tendonitis risk (and nose breaks) in the long run.

Just found this http://www.exrx.net/WeightExercises/...PikePress.html on exrx.net. Looks easier than the handstand pushup. I've never tried (or even heard of) this exercise before. Anybody ever tried this?

I have. I don't like that setup though. I'd choose paralettes (sp) to hold onto and feet on a box. We'd just do them with feet elevated, it is safer than shown. The idea is to get the hips up over the shoulders. It is a good progression to doing HSPU against a wall.

If you want to do HSPUs start by practicing your handstand holds against a wall. Once you can hold for 30-60 sec., try piling books or cushions under your head and lower down to them and press up.

I'd love to see adaptations others have made posted up to keep the training going, and keep it safe & productive...

Originally Posted by LINDA

I have. I don't like that setup though. I'd choose paralettes (sp) to hold onto and feet on a box. We'd just do them with feet elevated, it is safer than shown. The idea is to get the hips up over the shoulders. It is a good progression to doing HSPU against a wall.

I tried it last night. Wow, am I sore today! I did it with two benches like in the video. I'm not sure it would be good for an absolute beginner to resistance training as it required quite a bit of ab stabilization, but for an experienced lifter who wants to try something different, I'd definitely recommend it. It's harder than it looks, though; I could only complete a few reps.

[Bob44]

If the pike press is too hard another version I have seen is the frog pushup. Here is a link. http://www.trainforstrength.com/exercises.shtml

It is kind of half way between a chest and shoulder press with less weight then the pike press.

[LINDA]

The version Liftgirls did was quite demanding. I'd start with hands and feet on the floor and do a decent number of reps that way. Put and ab mat or 2" towel down and press so that your head touches it instead of the floor. ( If that doesn't work that alternative from Bob might be good) Scaling the progression instead of low reps will get you there faster (if that is your goal).

I think I'd work on reg push up form (from toes) too.

Try near 50 lol, i creak like an old car but im reliable.
I train hard as poss, but nowadays if i hurt i dont push that area.
As a youth i would rebel and hit that area hard lol

Originally Posted by LiftGirl

What would you sub in for OHP?

I haven't found a BW sub for OHP. However i have changed to the power clean and jerk. The clean and jerk being one of the two actual current olympic lifts (it replaced the clean and press in 1972). A power clean is any clean movement where the lifter doesn't end up in the bottom of a paralell squat at the end of the clean... So I'm doing a combination power clean and jerk (more like a power clean and press probably)...

The benefit is that this is a full body movement and it uses momentum to as part of the lift. I'm still using the same weight for my shoulders on the overhead part of the lift. But it's not so hard on the shoulder joints as the isolated seated overhead press. This lift is more in line with my philosophy that the body is a unit and should be trained as such rather than a collection of isolated parts to be trained in isolation.

Better? I don't know yet. I've only done it once. It was very awkward at first but by the fifth set they were going pretty well. We shall see and on Wednesdays I'll be updating my progress with this lift in my training journal.

[LINDA]

Just a (standing) regular shoulder press and push presses are also good replacements for seated OHP when switching to a full-body program.

Try thrusters and wall balls too!

Originally Posted by LINDA

Just a (standing) regular shoulder press and push presses are also good replacements for seated OHP when switching to a full-body program.

Try thrusters and wall balls too!

Standing, as in military press? Isn't that one a little tougher than the seated isolated press? How is it for the joints? I actually started doing seated isolated overhead presses because it let me put up more weight than the standing MP did...back when pushing more weight mattered to me more than my joints, safety, good sense... you know the follies of youth...

I actually considered switching to the standing shoulder press, went to the gym with plans for doing it... then thought, what the hell, I've never done a clean and jerk before...I want to try it... and well, I liked it.

[LINDA]

Originally Posted by .V.

Standing, as in military press? Isn't that one a little tougher than the seated isolated press? How is it for the joints? I actually started doing seated isolated overhead presses because it let me put up more weight than the standing MP did...back when pushing more weight mattered to me more than my joints, safety, good sense... you know the follies of youth...

I actually considered switching to the standing shoulder press, went to the gym with plans for doing it... then thought, what the hell, I've never done a clean and jerk before...I want to try it... and well, I liked it.

You should mix in some shoulder press.

Never noticed it as more or less tough on the joints. Yes the weight went down initially. It is more demanding on core stabilization and I did learn some skill/execution techniques that got me through sticking points. Now I don't consider them a weak point.

The other thing is a push press is a legitimate exercise not a cheated military press. There is a proper way to do it which allows you to lift more weight overhead. It's all good!