Dsher10’s BodyBlog

After reviewing about two years power training, I have come to several conclusions:

1. Recovery is critical. Without full recovery, growth is difficult if not impossible. Recovery time varies with the individual, as well as with other factors such as age and overall health. Working out tears down muscle and strains connective tissues. Luckily, the body was built to recover – and recover stronger. This is the basis for progressive resistance, as well as all other training. But the recovery must be complete.

2. Say after a workout you head back to the gym only 90% recovered. Then you tear your tissues down again. However, this time you STARTED from a point 10% BELOW optimal. Now, if you only recover 90% prior to your next workout, you will be starting the third workout at only 90% of 90%. You are actually slipping downward in terms of recovery. If you continue this process, you will eventually work yourself into a hole and go backwards! This can lead to frustration, as well as injury.

3. So FULL recovery is essential. And as we age, recovery time lengthens. The big issue is “how long for full recovery?” Good question! The only way I know is to judge when I sense no lingering pain or soreness, and feel ready to hit it hard again. This recovery might not follow a recurring cycle, such as every other day, or even once a week. It may require even longer intervals, and the intervals may vary in length. So I say: LISTEN TO YOUR BODY! Another thing; I feel it is better to WAIT TOO LONG, than to train again TOO SOON. If you must err, err on the side of safety!

Based on this knowledge, I think my near two-year stint of heavy training at age 65 was a classic case of over-training. And I knew it, too! I was just too stubborn and wanted it too much to stop and rest! I seemed to reach peaks, then slide into troughs. Injury to connective tissues was constant. I worked out in pain nearly all the time. I was constantly “working around” injuries, which slowed my progress and was very frustrating.

My overtraining culminated in severe elbow pain over the last six weeks. But since I was in training for contests I never took time off to recover. I ended up going to a competitive meet still in pain, and could not even bench a weight that was 10 pounds LESS than what I could do for reps five months ago, and nowhere NEAR my max. Now that’s NOT progress (and my elbows are still sore)!

So now I am taking my rest. I am doing NOTHING that will strain my muscles or tendons. I am, however, employing Resistance Stretching taught by Coach Bob Cooly (Check it out HERE) and Pilates as therapy to aid in my recovery. I will not resume heavy training until COMPLETELY RECOVERED, even if it takes longer than I prefer.

Once I do begin re-training, I will employ Pete Sisco’s Static Resistance Training (SCT) technique (Check it out HERE) for a period of time. This will be an experiment, as I don’t know how well it will work for me, or if it will work at all. It SOUNDS good. But as a retired scientist, the only way I will know is by testing.

However, if I am correct I should be back at benching by the first of the year, breaking my own personal records by a good margin and setting records by the spring meets. At least that’s the theory.

Stick around and see…

After consulting with my trainers and physical therapists, I have decided to take off at least 5-8 weeks from powerlifitng training and focus on rest and therapy. Once fully recovered, I will be ready to take my lifting to the next level!

Well, the lift meet was not very satisfying. After over a full year of hard training, including 300+ pound floor/chain benches, 290 lb board presses, 275 lb meet attempts, and 260 lb official lift presses, I only got a measly 235 lbs in the record books, just 10 lbs more than a full year ago! Sure, it’s a regional and state record, but a far cry from the 280 lbs I was planning on! I planned for 235, 265 then 275 and, if I got a fourth lift, 280. I really felt I could do it, even though my left elbow was bothering me all day. But I immediately knew something was amiss on my 235 opener.

It wasn’t heavy, but it went up too slow, almost hesitating at the mid-transition point, though my form was perfect. Damn! That’s a weight I can do in my sleep! What was the problem? Based on that, I should have gone for 255 for my second lift, then 260 for my third, and 275 for my extra fourth, if I got one. I could have gotten 255-260 for sure (though no PR). Instead, I went for a 265 meet PR on my second.

The bar exploded off my chest and didn’t feel all that heavy, but suddenly, it didn’t want to go beyond midpoint. What the hell is this? I thought. I can DO this! And have before! But my arms seemed to give out, and the weight actually began to LOWER. Now THAT I have never done before! Of course they pulled the lift. I had to repeat the 265 for my third attempt, and when I did, the ref waited a loooong time to give the press command, but the bar went up quickly – to mid point. Then my darn arms again seemed to cave and the pulled the lift. It was over. No fourth lift, no 265, 275 or 280 lift. Just that measly 235! Damn!

The only things I can think of are my elbows. They felt weak, and sore. Still are. Actually, I think I may be suffering from over-training. I haven’t missed but a few workouts in over a year and a half, and have been suffering from sore joints for some time. Both my resistance stretching therapist and my chiropractor/kinesthiologist have been urging me to take some time off (like 1-3 months) for full recovery before I really mess myself up. I have been putting them off, choosing instead to “work through” the issues, gutting it out because I want it so bad. But I finally have to admit that I can’t. I’m no machine, and I’m also 65 years old. They are probably right.

So, I’m thinking doing just that. I may start out with a 5-6 week lay-off, with therapy. I would still love to do a local October AAPF/APF meet, but I don’t know what would happen if I went to the meet without any more training, just recovery. A new plan might be to begin heavy training again in maybe 4-8 weeks, or once I felt my recovery is complete, and then hit the May 2010 APF/AAPF meet. Based on the progress I’ve made this year, I can’t imagine that I won’t be able to hit that 300 mark next year! I just need to figure out the best way to get there!

I was contacted by Don McGrath regarding including me in his forthcoming book "Dream it, Love it, Live it! 50 Interviews with 50 Athletes over 50". Click here  to see his articel about me he published in his online magazine.

Just did a light workout today to "keep the joints limber". No straining. Left elbow still a sore, but can mostly work around it. Nothing to do now but rest and recover for the meet.

My meet is next Friday and this was my last major training session before then. My elbows are continuing to recover slowly (particularly the left). While not perfect, I can bench with little discomfort. I kept the workout light, with regular benches, this time in strict competition form. I worked up to only 240, which is easy, and I did perfectly. Then my trainer had me stop. I added a little band work plus some light dumbbell and machine pulls. That was it. I will do some light pumping next Tuesday, and then rest until the meet.

I plan to open at 230, an easy, sure-fire lift. Then I’ll move to 265, a weight I can do, but one I haven’t put on the books yet. This time I will! As long as that lift goes well, I’ll strike for 280 on my third lift. I really think I have a chance to get three white lights with 280.

Wish me luck!