Squats of 145lbs and deadlifts of 195lbs is the last exercise I imagined doing when I officially entered my 60th year.
First, lets start off by being grateful to even be able to do squats and deadlifts.
Second, lets keep working hard to keep getting stronger, no matter what our age.
I started off with my usual warmup:
10 air squats using the frame of the power rack for support so I can practice the best squat form possible.
10 air squats without using any support and stretching out my knees as far as possible in the bottom position of the squat with my elbows.
5 squats using the 45lbs bar.
5 squats again using the 45lb bar and focusing on best squat form.
As an aside, I originally began using the 45lb bar for squats back in October and at that point, I was using the padded sleeve or collar around the middle of the bar so that it would serve as a cushion for my shoulders.
I soon discarded the sleeve because I wanted to better feel the weight on my shoulders as well as prevent any possible roll off of the bar.
My suggestion at this point for anyone starting a beginner strength training routine is to lose the sleeve cushion.
The barbell without the sleeve sits more secure on your back and there is less risk of the barbell rolling off due to the extra layer of the cushion.
A more secure barbell on your back will also help you to feel one with the weight and help your form.
4 squats with 65lbs
3 squats with 95lbs
2 squats with 125lbs
1 squat with 135lbs
3 sets of 5 squats with 145lbs
145lbs is the most weight I have ever used for the squat.
Hope I can keep getting stronger on the squat, but I will say that by the third set, my legs were drained of energy, so I had to hold it there at 3 sets of 5 squats.
For deadlifts I am holding at 195lbs which is also a personal record and I will be happy to keep going up in weight gradually.
I think it is time for a review of the best form for the deadlift in Starting Strength.
Below is a table which I am keeping to record where I started at in squats and deadlifts back on October 7th, 2015, which was with the 45lb bar alone.
It was worth starting with the bar and working on the best squat form possible.
Time to do the same again for the deadlift.
Any other people out there in their 60th year working on squats and deadlifts?
It is also time to create a beginner strength training routine for an upper body workout.