X power lifter need info

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.

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.

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.

The past year, I've also gotten back into PL. I also have lower back (disk) issues and an aging knee, so I understand your pain. I'll tell you, for the first six months or so, I only did assistance exercises - leg presses, leg extensions, leg curls, etc., before I ever tried to do a squat. I wanted to make sure I had some underlying strength back before I went under iron. I did a lot of machines, and if anything hurt, I backed off the weight for a week or so until I could complete the sets with no pain.

I did the same on all the major muscle groups - I started wtih assistance exercises and went slowly. I'm now back to squatting, although my knee does speak up once in a while. I had hoped to only lift with a belt, but I've found that knee wraps really help keep the pain away as my squat weight has gone up. So that's disappointing, but something I may have to live with.

Deadlifting came easier, and I love it, but sometimes it does make my back ache. I only go 1RM about once a month or 6 weeks now, and that helps. I also take chondroitin with MSM, and I think it's helped a bit, but I can't honestly say it's a miracle cure.

For the record, I'm 49, and I was a competitive PLer (NCAA) in college back when the dinosaurs were around (actually, 30 years ago, LOL). It's been quite a challenge getting back into it, but I love it and will do it as long as health allows.

Best of luck to you!

Zilla , I wish you good health.

I personally eat 50% of my calories in fats, and abouty 20% in carbs. No weight gained and a great way to nourish the brain, joints' shock plates, nerves and cell membranes which are all made up of fat. I had to, due to becomeing resistant to insulin. I just couldn't handle carbs at all anymore. What a wakeup call for me! Having to workout harder, not being able to lose a layer of fat that was creeping onto my legs, and getting inflamed joints....

I was hypoglycemic for years, even with clean eating and primal lifestyle, but a doctor prescribed high carb diet about killed me, inflamed my joints further, and gave me diabetes this year. Switched to a high fat diet from my low fat one, and voila, I'm healthy. Researched why and discovered that the body needs fats, not carbs, to live a healthy life if you are insulin resistant. Personally, I hope you go get a second opinion and bloodwork from another doctor asap. The holidays are acommin, and it would be better to have your diet straight before then.

Message me if you want info., I don't mind offering some links for your research into what I'm talking about. I can post it here if you want, as they are just links to online studies about nutrition and the need for fats in the diet, protien, etc. I know I probably come off sounding too good to be true, or a crazy person, lol. I'm in the heart of powerlifting here in the midwest U.S., and love strength training as part of my own fitness. I work on being able to do it for life! I don't want you to give up what you love, and you shouldn't have to with the right nutrition.

Man I had two protein shakes and still got to only 67 grams. I should be at aro 80-90grams. Dang, I wonder if that hinders me as an active weight lifter? And how would it hinder me?

I'd have to put two scoops in each shake.