X power lifter need info

Z_I_L_L_A · October 2011

Use to power lift, quit 10 years ago. Now I have been working out( not heavy), joint problems (knees, elbows, shoulders). Any good ideas.?Running on hard surfaces hurt, elipticals ok, light strength training a little painful.

drog2323 · October 2011

if you can swim...that's a great workout! full body and also no impact.

bike riding? either mountain biking or road?

yoga helps a lot too.

walking....high incline or find some nice trails/hills.

SheltonMarchman · October 2011

I used to do all the heavy lifts to and actually found that I had to cut them out or I began to bulk again. I am starting to incorporate boxing and plyos mostly

Z_I_L_L_A · October 2011

Is there anything, herb shops,GNC, vitamins that I might be missing ,voodoo lol, that you can take? I miss heavy lifting...Even light weight and hi reps hurt the same as heavy weight and lower reps.

StarGeezer · October 2011

Is there anything, herb shops,GNC, vitamins that I might be missing ,voodoo lol, that you can take? I miss heavy lifting...Even light weight and hi reps hurt the same as heavy weight and lower reps.

I've had bad knees since I was a kid, plus arthritis, bulging discs in my spine, etc. I recently started taking some "Joint Health" supplements, and can already tell a difference. The ones I use are made by Spring Valley (Wal-Mart carries them) and are Triple Strength Glucosamine (1500mg) and Chondroitin (1200mg). You take 2/day.

Z_I_L_L_A · October 2011

Any side effects with this supplement? Sounds great I'll check it out, thanks.

Jeff92se · October 2011

Use to power lift, quit 10 years ago. Now I have been working out( not heavy), joint problems (knees, elbows, shoulders). Any good ideas.?Running on hard surfaces hurt, elipticals ok, light strength training a little painful.

I'm also an ex-powerlifter but I've been able to stay relatively pain free. But my last competitive weight was only 165lbs. I went up to 190lbs and now at 178lbs.

Judging by your pic, you don't need the size. What I'd recommend is doing cardio(even treadmill walking counts) and doing rehab type stuff to the workouts (and leaving the weights alone for a few weeks at least). ie... bands, no weight squats, box jumps, no weight lunges etc. etc. Do that until you can move around with less pain.

I've added fish oil to my daily routine. Not sure if it helps but......

StarGeezer · October 2011

Any side effects with this supplement? Sounds great I'll check it out, thanks.

Some people report minor digestive issues when first starting (diarrhea, nausea, cramping, etc.) I experienced absolutely no problems whatsoever. Additionally, if you have an allergy to shellfish, check with your doctor before taking, Glucosamine is derived from shellfish.

Z_I_L_L_A · October 2011

My last body weight lifting was270. When I quit I kept eating the same amount and swapped muscle for fat. I take Omega 3 1200mg a day. I just miss the heavy weight, doing sets of 10 now, every now and then sets of 5. Would love to do a max every now and then and thats an old pic, I will put one up when I get under 230 lbs., I'm 15 away from that goal.

busywaterbending · October 2011

Is there anything, herb shops,GNC, vitamins that I might be missing ,voodoo lol, that you can take? I miss heavy lifting...Even light weight and hi reps hurt the same as heavy weight and lower reps.

ouch, sounds like you may have some cartliage deterioration. A diet that is too low in fat produces a cartliage loss in the body. The body produces 7 types of collagen, cartliage is a type of collagen, and the body requires fat in the diet for collagen building.

Get your doc to do a serum blood work on your minerals Mg, Ca, Na, K, Zc. Mg and Zc are necessary as well as fat for building tissue. My friends swear by glucosamine / condroitin but from what I understand, once you get agood one, you have to take it for the rest of your life, or as long as you want it to work. It takes about 2 months for the glucosamine / chondritin to kick in.

Best wishes, good health, happy lifting.

StarGeezer · October 2011

Ah yes, Jeff92se also mentioned fish oil, that's also a good idea. Promotes heart and joint health, and has excellent antioxidant qualities. I just started taking that as well.

Make sure you get the enteric coated ones so you don't get "fish burps." LOL

Z_I_L_L_A · October 2011

Doc said cut back on the fats so I pretty much don't eat much with saturated or any transfats. Liver too fatty so I'm trying to fix that first.

Jeff92se · October 2011

My last body weight lifting was270. When I quit I kept eating the same amount and swapped muscle for fat. I take Omega 3 1200mg a day. I just miss the heavy weight, doing sets of 10 now, every now and then sets of 5. Would love to do a max every now and then and thats an old pic, I will put one up when I get under 230 lbs., I'm 15 away from that goal.

When I started lifting again after taking a 10 year break, I still did the PL lifts but I just do about my warm up weights for the squat and deads. Hell I only did 185lbs on the squats for sets of 8-10 (easy) and decided to go 315 for 5 on the deads. About as heavy I'll go w/o the thick leather belt.

I've tried more olympic style lifting as it recuits more of the body and i can use lighter weights. ie.. powerclean to an overhead press. Burns tons of calories and is a whole body workout. 135lbs is about all I can muster for a set of 6 though.

Z_I_L_L_A · October 2011

Do you enjoy the Olympic lifting more than you did the powerlifting? I miss it so bad I can't stand it, I'm 45 now so I want to do something again.

Jeff92se · October 2011

Do you enjoy the Olympic lifting more than you did the powerlifting? I miss it so bad I can't stand it, I'm 45 now so I want to do something again.

I don't do alot of it but try to take exercises that fit into what I'm trying to accomplish now. PL is much more basal. Blood and guts. Oylmpic lifts are more technique with strength. I dont' necessarioy enjoy it. But it's newish and I think it helps my overall agility that guys at our age start to lose. I'm 43 btw.

But seriously, it's a marathon, not a sprint. So I'd try to keep it LIGHT. Real light. Try supersetting all your lifts to get your cardio going.

ie.. I'll do flat bench (8-10) then do pull ups (8-10), then do jump over a bench. that's 1 triple set.
next would be dumbell flat bench, dumbell rows with lunges
then flys, with cable rows or reverse grip pull ups and jump rope for 1 min.

Z_I_L_L_A · October 2011

Yeah I know what ya mean. My bros came over Sunday and we had fun like the good ole days. 4x10x225 on the bench, 3x15x135 close grip, 3x15 flys , lat raises, shrugs, did some tri excercises . Supersets with flys closegip bench and dips, that felt good. We were gonna do some negatives but after a set I said no way. Good kinda sore the next day, made me want to do it again. I tried P90X AB ripper last night ,man thats tough, but I felt good about it. I'll keep doing that and see what happens. I told my kids I would do a 5K with them early next year.

Jeff92se · October 2011

Yeah I know what ya mean. My bros came over Sunday and we had fun like the good ole days. 4x10x225 on the bench, 3x15x135 close grip, 3x15 flys , lat raises, shrugs, did some tri excercises . Supersets with flys closegip bench and dips, that felt good. We were gonna do some negatives but after a set I said no way. Good kinda sore the next day, made me want to do it again. I tried P90X AB ripper last night ,man thats tough, but I felt good about it. I'll keep doing that and see waht happens. I told my kids I would do a 5K with them early next year.

Yup that routine seems familar (not at those amounts though haha). Here's my thoughts. Yeah, I like lifting weights. I almost can't go into a gym w/o doing some. So to allow me to lift and to get to my goals. Lose fat, maintain as much as my muscle mass as possible:

Pick one main lift. ie. bench, squats, deads etc..... then superset another small muscle group, shoulders, tris, ligtht back and one high intensity exercise for the sweat. This prevents me from doing one set and sitting there for 5 min before doing something else. I get 9 sets of triple sets in in 30 min and do 30 min of cardio.

Z_I_L_L_A · October 2011

Sounds cool, major body parts do like a light heavy for sets of 10 with minimal rest between say long enough for someone else to do a set. Then superset or circuit train everything after that?

Jeff92se · October 2011

Sounds cool, major body parts do like a light heavy for sets of 10 with minimal rest between say long enough for someone else to do a set. Then superset or circuit train everything after that?

Naw. I superset everything.

ie.. Squats, then dumbelll military presses, then planks. 1-2-3 Take a drink, wait about 1 min and do another triple set. Again, I'm not pounding out heavy sets on the lifts so I can move to one to another pretty easy. I cam drip sweat doing this. Or I'll often have to put my hands on my knees because I'm gassed.

Z_I_L_L_A · October 2011

Quote:Pick one main lift. ie. bench, squats, deads etc..... then superset another small muscle group, shoulders, tris, ligtht back and one high intensity exercise for the sweat. This prevents me from doing one set and sitting there for 5 min before doing something else. I get 9 sets of triple sets in in 30 min and do 30 min of cardio.

Main body part, 4 sets of 10 with a minute between sets. Get done with that and do supersets, I can't give it all up. 9 sets of triple sets in 30 and do 30 of cardio sounds cool. Just don't take my fun away, lol.

Z_I_L_L_A · October 2011

The fish burps are terrible Stargeezer.

Jeff92se · October 2011

Quote:Pick one main lift. ie. bench, squats, deads etc..... then superset another small muscle group, shoulders, tris, ligtht back and one high intensity exercise for the sweat. This prevents me from doing one set and sitting there for 5 min before doing something else. I get 9 sets of triple sets in in 30 min and do 30 min of cardio.

Main body part, 4 sets of 10 with a minute between sets. Get done with that and do supersets, I can't give it all up. 9 sets of triple sets in 30 and do 30 of cardio sounds cool. Just don't take my fun away, lol.

yeah, I know wha you are getting at. But you're supposed to be scaling back a touch to see if your joints feel better from the downtime.

Z_I_L_L_A · October 2011

Hi reps low weight does it also.

StevLL · October 2011

I have had great success with concentration work. Light weight with strict form and high reps. I had not lifted heavy for about 20years. I have worked up to heavier weights, but anytime I try to relive the old dayswith a crazy max, I sideline myself with either back, knee or shoulder pain that last for months. I figure I never want to be that big or need to move that much weight again so I stick to rep work and going for a high intensity burn instead of a a bulk/max workout. I use flax and fish oil as well as a joint supplement from wally-world. Can't beat their prices and that has helped a lot, with no side effects other than lowered cholesterol and lowered BP, so it is helping there as well.
This morning I did chest and tri's,
bench 135 warm up then 4 x 12 as fast as I can to keep heart rate up and still get 185 for 4 sets. Then dumbell press 4x12 30 sec rest, pec deck same and finished off with close grip bench. Did tricep press, overhead tricep press and finished with kickbacks, whole workout takes just under 20 mins and I am out of breath and sweating up a storm, but pretty pain free. Still can't get over 225 on squats without messing kness up, but at 49 and still 100lbs overweight I'm okay with not lifting heavy.
Good luck - you can get good fats for the cartilage with avocado and it has goood protein and fiber too boot.

ilovedeadlifts · October 2011

Is there anything, herb shops,GNC, vitamins that I might be missing ,voodoo lol, that you can take? I miss heavy lifting...Even light weight and hi reps hurt the same as heavy weight and lower reps.

try some joint support supps. some things work, some dont.

i had decent luck with MSM.

look into animal pak and animal flex. reccommended by most lifters.

Jeff92se · October 2011

All this old guy lifting talk is making me wonder if I should break out the white/yellow knee wraps the next time I squat.

loseslarge · October 2011

I have pretty much f'd up all my joints from football, heavy lifting, martial arts, falling down drunk - had a massive elbow break when i was a kid and it didn't heal properly, knee cap dislocation, all ankle ligaments torn in ankle. Neck surgery that forces me to use a manta ray for squats (sucks cause going deep is tougher).

I was getting a lot fo crepitus in my joints - started using "Animal Flex". Stuff isnt cheap but it seems as though my joints dont go snap crackle pop as much. I also use Glucosamine which is also used for healing post surgery and is anti-inflammatory I belive.

I am using a 5x5 type of workout to try and maintain strength and lean mass while I diet (blew my back on a bad form dead recently so kinda had to reset) and it was effective at placating my desire to lift heavy.

Right now BP 295x5x5, DL 335x5x5, SQ 365x5x5 - as I drop weight I will increase the DL and SQ by bodyweight lost. I do intend to cap my lifts at 325BP, 425DL and 425SQ at those rep levels as I find heavier does begin to REALLY stress my joints.

I'm tweaking as I go based on body response.

Z_I_L_L_A · October 2011

Break out the double gold line wraps, wrestling singlet and blast shirt. Look old days were great 505 flat bench without a shirt, 405 incline( aint seen many do heavy incline), seated behind neck military 315, sets 10 with 185 for curls. Monster days back when, been too long to get back there and body doesn't need those days. I ate terrible back then because I ate everything and lifted with heavy days and medium heavy days. I did power lockouts twice a year( awesome results) but bad on the joints. Love the stories and history guys, it would be great to sit down and talk about way back when. I've got a lot of funny stuff from those days. Dang I got off subject, I think I'll try the glutamine stuff and some of the things Jeff92SE was talking about. Thanks guys....you got me missing the old days, but you did get my adrenaline going for tonights workout, much appreciated fellas. Loseslarge you make me want to get back to the gym 5 sets of 5 sounds great, been working out at home for a month and its coming back. I did flat bench with 275 for sets of 5 the other week, it felt great other than a little joint pain later. I know what will happen I'll get hooked again with the heavy stuff and I know I don't need it especially at 45.

Jeff92se · October 2011

Damn, your bench is higher than my 450lb wrapped and suited squat and dead. haha. Big arsed numbers guys.

Z_I_L_L_A · October 2011

Yeah but my squats sucked back in the day, so was the DL for my body weight.. Plus I used a very wide grip on the bench because my arms were so long 6'6" finger tip to finger tip. My thumb would be on the smooth line on the bar.

busywaterbending · October 2011

Doc said cut back on the fats so I pretty much don't eat much with saturated or any transfats. Liver too fatty so I'm trying to fix that first.

hmmm, you may wish to read this. http://wholehealthsource.blogspot.com/2009/06/fatty-liver-reversal.html

Also, man made "veg. oils" like corn, canola, safflower are practically indigestable. Use coconut oil or beef fat / tallow instead when frying up foods. You may want to research that process of how insulin resistance (meaning too many carbs int he blood, a sign of diabetes) releases triglycerides in the body and thus leads to fat storage in the liver.

Triglycerides are caused by your body's reaction to not being able to handle carbohydrates in the diet NOT by EATING FAT. Carbs cause fatty liver, not fats. And inflamaiton of the joints is another symptom of too many triglycerides.

Plant based omega 3's are great! best wishes. Peace.

X power lifter need info

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