Ok, when to rest, when to go easy, when to go hard? For an older athlete (or, in my case, “athlete wannabe”) this is a challenge because:
1. The formula changes with age, and the older you get, the more rapidly the formula changes. What worked 5 years ago won’t work now.
2. There is, at least for me, an almost constant background of “soreness/aches and pains” that every older person has. If I only trained when I did not have these, I’d never train at all. That is just how it is.
So last weekend’s dead lift session and 6.6 mile “run” (shuffle) left me with sort of tired legs.
Upper body was good to go though:
Rotator cuff
pull ups: 4 sets of 10 at first, then a scattered 3 sets of 5 later.
bench: 10 x 135, 3 x 185, 3 x 185 (left warm limited me)
incline: 10 x 135 (slow set; almost 10 singles where I did not rack the bar)
decline: 10 x 165 (easy)
clean and press: 9 x 95, 8 x 95 (regular sized 25 plates) superset with
stiff legged dead lift: 2 sets of 6 x 95 (felt good; strict form)
dumbbell shoulder press: 2 sets of 10 x 45 superset with
machine rows: 3 sets of 10 x 115.
The above took 45 minutes
Then 2:30 plank, McKenzie (forgot to do head stand)
Walked home: did super set:
hex bar: 2 sets of 6 with 176
front squats: 3 sets of 6 with 67
sumo dead lift: 6 x 188
This took about 20 minutes and got me out of breath. But I think it was enough to make the tired legs feel better.
Life of an old goat 