Saturday night: I saw the Illinois State Redbirds beat Morehead State 41-13. While the Eagles were overmatched, they did take the opening drive for a touchdown (and botched the extra point). After a fumble and a punt, the Redbirds got a field goal to pull to within 6-3, which was the first quarter score. Finally the Birds got rolling and it was 17-6 at the half. Every now and then the Eagles could get a short drive, but they did not have good field goal kicking and had to go for it when they got to the 30 or so. The Redbirds have a better kicker and tacked on 10 to lead 27-6 going into the 4’th quarter.
But, somehow, the Eagles rallied and put together a nice drive to cut it to 27-13, which it remained until 4:28 when a drive netted an “ice the game” touchdown. A scoop and score on the next series pushed the final margin to 41-13.
Sunday: West Peoria 8 plus 2 miles of campus walking: 14:36 pace (2:26:25). This was my best 10 mile walk since last September (Quad Cities half). Go figure.
Then we had a little mini-hike at Forest Park Nature Center (lower loop with Barbara and Neil)
Monday: slow 2 mile commuter walk over lunch (like today). I was nursing a sore shoulder (bench presses on Saturday?). pull ups: 10 sets of 5 bench press: 10 x 134, 3 sets of 5 x 150 (very cautious) high incline: 10 x 94, 2 sets of 5 x 110
Tuesday: cool. 10K course in 1:28:18 (14:14); didn’t push the pace. Saw 3 deer.
Wednesday: 2 mile commuter walk.
pull ups 8 sets of 6 pull up style, set of 5 chin ups. Swiss Bar bench: 3 sets of 10 x 134 high incline: 10 x 94, 2 sets of 5 x 110 4 inch trap bar: 10 x 134, 10 x 184 Wagon wheel with the 60 lb bar: 10 x 230 (cautious)
First, a bit of social/political commentary: this going in and cancelling NSF grants: I’ll admit to having very mixed feelings.
On one hand: basic scientific research is rarely immediately profitable, and much of it will not pan out in terms of producing something material. But: it is important, not only because expanding human knowledge is good, but also because you never know when having research “on the shelf” will come in handy (e. g. research was already done on RNA type vaccines before covid hit).
So, yes, the NSF should be funding science.
On the other hand, some of what the NSF was funding IS stupid and a waste of time and money. Don’t ask me how I know.
A saying about babies and bathwater comes to mind.
But in the current academic climate, any time you want to fund something, even a STEM project, the wokes will want their cut and cry “bigotry” if they don’t get it.
And here is the rub: the MAGAS are against the wokes, but also against science. The liberals are for science, but also support the wokes. Sigh..
Workout notes
Minimal knee pain last night. Wonder how effective the knee sleeves are.
Workout: pull ups: 10 singles (HARD), then 8 sets of 5 (alternating pull ups, chin ups, two sets of mixed grips) then a set of 4 (penalty reps). It was hard..don’t know exactly why.
Downstairs: bench: 10 x 134, 3 sets of 5 x 160 (best in a while?)
deadlifts: 10 x 134 straight bar, wagon wheel with the straight bar: 10 x 184, 10 x 224 (glutes and lumbar were slightly sore from the last straight bar session) 4 inch trap bar: 10 x 244
high incline: 2 sets of 10 x 94, 5 x 105 curls: 3 sets of 10. Two 1 mile (plus) commuter walks to and from Walgreens.
Though today it hit in the 40’s, tonight the polar vortex will allow arctic air to cream us; I am still hoping to walk outside tomorrow (if it isn’t too slippery) after doing the indoor bike.
Today: weights; slow 2 mile commuter walk.
Weights: pull ups: 3 sets of 10 (one with 2 penalty reps), 4 sets of 5 (including 2 mixed grip sets). The sets of 10 are just tiring.
bench press: 10 x 134, then 4 x 160, 5 x 155, 5 x 155, 5 x 155 incline press (high incline) 4 x 105, 6 x 105, 5 x 105 curls: 3 sets of 10.
This really does not look like much, does it.
Commentary on my knees:
My first sign of trouble was in the summer of 1978; I got some swelling in my right knee. I tried to lay off exercises but then a 1 mile run made my knee swell up like a balloon. I had surgery (they thought it was a torn cartilage); it turns out my synovium was inflamed and I had “rice bodies” in the knee. They cleaned it up; I recovered until a few months later: boom. Swelling again.
This time, they took my synovium out (fall of 1979). By December 1980, I was able to run a 3:33 marathon with no issues.
But then in the early to mid 80’s (early 1983-1988) I had several episodes of knee swelling; this lead to 2 lateral releases (one in each knee) in 1984. The swelling continued though (again, sporadic) until my 1988 episode when my right knee blew up due to a staph infection.
After that…the knees kind of steadily (but slowly) improved and by 1996 I could resume running.
I had problems again in 2007 and these ran through 2010; I had night pain, pain behind the knee and once a loud “RIP” upon a flip turn in the pool; this lead to my hobbling then regaining some lost mobility? The night pain returned though, and it turned out that I had a “bucket handle” tear in my meniscus, which was removed by my 5’th surgery in the summer of 2010. I improved enough to do 5Ks in August and a 30 mile trail walk in November. But I was slower in all distances. Sub 7 minute miles were now a distant memory.
Again, no more difficulties until 2020 when even the top of my shin hurt after running. Doctor recommended no more running, and I quit; still walked though. 2024 was my last knee related doctor’s visit; that was due to night pain which HAS cleared up nicely.
But here is the kicker: the doctor said that it was highly likely that I’d never need knee replacement surgery!
And I thought about my wife: she never had the knee problems I had, until she got well into her late 50’s..but when she got them, we are talking “even standing” was very painful problems. She ended up with both getting replaced. And I see those stories everywhere: people who never had the knee troubles that I did ending up with knee replacement.
But *I* am not a candidate despite having “severe patellofemoral osteoarthritis” in both knees. The symptoms just aren’t there.
By this video: my arthritis is at “stage 3” but my symptoms are “stage 2”
According to this video: my only “possible knee replacement” warning sign was the night pain; and even that has mostly gone away.
What I am doing now is: extra knee exercises, reduction of walking (35 miles to about 20 a week), adding of cycling, and using a knee brace for my deadlifts and for some walks.
Note: I am NOT religious but I think that sometimes religious people have wisdom to offer. Here is such an instance:
I’ve talked about this before. I remembered this again today. I was in my dentist office. I’ve used the same dentist office for over 30 years and the receptionist has worked there the entire time. You might say that we’ve aged together.
Today, I was a bit achier than normal (all my joints) and I asked her if that was sometimes the case with her. She nodded her head “yes.”
And so it goes. If I were as logical as Spock, I would only care whether or not I hurt. But seeing my aches and pains as being normal for 65 (and yes, it gets worse, as my elders remind me) well…that is a bit of a relief. I am not being “robbed.”
Shoulders: rotator cuff issues: Os acromiale has made me vulnerable to rotator cuff impingement. My doctor said that if I wanted to remain active, I’d have to do rotator cuff exercises for the rest of my life.
Lumbar: I’ve been through this, too many times. I have spondylolisthesis which causes stenosis (S1, L5, L4, L3). No surgery is needed, but I do PT for this daily and have modified my exercises to avoid excessive back extension(though I do limited McKenzie press ups)
Knees: severe patellofemoral arthritis in both knees. I’ve had a long history of knee problems (dating from 1978). But I am in a bit of limbo: arthritis limits me a bit, but my knees are not band enough to require replacement. That is weird, given I had operations in 1978, 1979, 1984, 1984 and 2010. But walking (within reason) is still pain free, though I am in “rehab” mode right now. I have yet to take a pain pill for this episode.
Anyway, though everyone’s list of maladies are different…no recent surgery required for any of mine! You might say that I am normal for a 65 year old. I was not dealt a particularly bad hand of cards, or even a bad hand at all.
Workout notes: a bit unhappy with 193 before workout weight. But I went to the Riverplex after my dental appointment and did the following (PT in the morning, as usual)
Bike: 35 minutes (9.3 miles; the important thing was 1, 2, 3, 4, 5, 6, 1 (level every 5 minutes)
Walk: 3.2 miles of walking outside. Kind of slow but I had knee wraps and was tired (yes, tired) from the bike. That was a bit embarrassing.
I’ll have separate posts for football and for social/political .
Thursday night: very little knee pain. Friday: weights and two commuter walks totaling 5K.
The weights: pull ups: 50 + 3 penalty reps. I had one attempt at 10 reps (came up short on the final 2), 2 sets of mixed grip, rest were sets of 5. downstairs: 10 x 134 bench. incline: 3 sets of 5 x 134 (note the video and the knee position) High incline: 3 sets of 7 x 94 curls: 3 sets of 10 (very light)
Friday night: quite a bit of knee pain (about 2 am or so)
Look at this video of my incline presses and at my left knee in particular:
I think THAT is the culprit.
Saturday: 4 mile walk (14:5x pace) before getting on the road; also 1 mile walks to and from the parking lot to the stadium. Wore a knee brace for the exercise walk.
Saturday night: very minimal night pain.
Sunday: deadlifts, with knee brace, followed by 4 flat miles of walking (14:5x pace)
4 inch: 10 x 134, 10 x 184, 10 x 234, 10 x 254 6 inch: 10 x 280 I did 3 sets of knee extensions with the curl bar as well. The lifts felt strong. But I still need to see how the night goes.
Yesterday’s “long” walk beat me up a bit (only 11.2 miles at a modest pace) ..hip flexors and hips were sore. So I eased up a bit on the deadlifts:
straight bar (low) 10 x 134, 10 x 184, 5 x 225, 5 x 225
straight bar (Wagon wheel) 5 x 255 (surprised that this was hard)
trap bar (Wagon wheel) 10 x 255 (much easier..same height )
trap bar: 6 inch: 5 x 300 (easy)
Then 4.1 miles (44:30 for the Barbara plus extra to get to 1 hour) it was warm.
What is going on: in the low position, I am stronger with the straight bar. In higher positions: I am stronger with the trap bar than I am with the straight bar at the same height.
My guess: my quads are really, really weak when my knees are deeply bent. So the straight bar is easier in low positions: more posterior chain. The quads are stronger with less knee bend, hence more quads with the trap bar at higher positions.
I turn 65 in 3 month’s time. I’ve been working out regularly since 1972 (started with running and weights) and things have changed for me over time.
I was never good at sports: here is a smattering of my lifetime bests: high school: started one year of varsity and two years of JV football; was a back up for 1 year of varsity (my senior year!) though I played enough to letter. Went 12-3 in wrestling and won a 3’rd place medal in my league tournament (1974).
Weights (gym numbers) bench press PB is 310 lb (141 kg) in 1986-87..last saw 300 lb in 1993, deadlift (probably not powerlifting legal) 410 1979, clean and jerk: 195 (just over bodyweight at the time) and snatch 110 (that bad, really).
Running: 5:30 mile (1980, 5:31 in 1982) last sub 6 was 1999, 5K 18:57 (dubious course), 19:20 (certified course), last sub 20 was in 1998. Last sub 25 was in 2014. 10K 39:50 (1982), 42:20 as a Master, 1/2 marathon 1:34 in 1999 (2001 was my last sub 1:40), marathon 3:33 (1980), 3:38 (2000), 3:40 (2001) last sub 4 was 2002 (3:57); ran a 4:04 later that year.
Ultra: 101 miles 24 hour walk in 2004.
Swim: 5K open water in 1:36 in 2008; swam 1:34 in a pool (5500 yards in 2009). 15:36 is my 1000 yd PB, last sub 16 was in 2008.
Judged walks: 1500 in 8:31 (2003), 3000 in 18:03 (2004), 5k in 30:42 (2003), 20 k in 2:24 (2003) monitored power walk: 1/ 2 marathon in 2:17 (2003)
As you can see, this isn’t exactly athletic excellence. My wife calls me a “pretend athlete” as my best numbers are woefully short of what a competitive athlete can do.
But what I can do is important to *me*. And I work at it. And, well, as a 64 year old, I can do less than I once could.
Ability/recovery Of course, my capacity has fallen a great deal. To give an idea: pull ups: now sets of 5-10 (10 is getting sloppy) as opposed to 10-20 in years past. Bench press: way down; instead of repping 225, I rep 155. Walking: 14-15 minute miles feel the way that 12-13 used to.
And when I lift, I either have to take a bit off of the weight OR take longer and rest longer between sets. I have no choice. And I have to moderate my work week workouts lest I lose energy I need for my job.
Chronic conditions shoulder: I have Os acromiale (bones did not fuse together all the way) which leaves me vulnerable to rotator cuff impingements. This affects my presses. back: forminal stenosis (due to spondylolisthesis) which leads to modifications of my lifts and pull ups. Knees: meniscus in my right knee is all but gone, so no running. Back in 2020 I was feeling pain at the top of the shin bone when I ran. No space, no padding.
These lead to modifications: bench press: feet on a chair, no leg drive. High incline press and incline press: feet on a stool. Shoulder: high incline instead of shoulder press. Deadlift: heavier stuff done with a trap bar (various heights), though I am finding that lighter weights (220 lb or 100 kg) with a straight bar is fine.
Pull ups: knees forward, leads to a mild “kip”; this saves my lower back.
Running: replaced with brisk walking.
Swimming: laying off of it; my lumbar does NOT like the “extension” I get when I crawl.
Attitude I tend to not do 1 rep maxes nearly as often as I once did..and don’t do them in the deadlift at all. For me: serious strain = breakdown of form = radiating pain from my lumbar. I am reluctant to grind too much on my presses as well; don’t want to aggravate the shoulder.
Races are far less fun too, at least the smaller ones. I used to love to race; I liked the challenge, getting PB and being around the “hard bodies.” Well, at races, I am no longer around the hard bodies. The people around me are mostly a mixture of the “walking wounded” (lots of knee braces), elderly and the overweight. The ambiance is no longer uplifting to me. And, I have no interest in pushing myself so hard that I make myself sick. 🙂
I am much more conservative than I once was. An injury means a long (or longer than before) layoff and my workouts are good for my mental health.
And that brings me to where I workout: almost exclusively alone, either on the roads or at home. The sense of community I once had no longer feels like it is there, and the days of my getting approving looks or glances are long gone.
Dealing with others The median age is 37-38. So, when people post about their workouts or post a video: well, my numbers are a beginner’s numbers, and people tend to assume that I am at the start of my journey and will eventually get better. In fact, I am working hard to slow down my slide. And yes, it sure feels as if my walking has slowed down…AGAIN. I had a speed up as I recovered from my multi-year long stenosis flare up (getting nerve signals to the legs is NICE) but now..gradually, I appear to be slowing again. I need to be intentional about including 1 “faster” walk every week.
Today’s workout took a long time but I rested between periods: started with 1/3’rd of my PT followed by a 4.15 mile walk in 1:01:10 (4 in 59:06); took about 30 minutes for the first 2 miles. Then pull ups (with more PT mixed in): 10 sets of 5, alternating chins and pulls, with 2 sets being mixed grip. Touched the chin to the top of the bar OR the throat to the bar each rep.
bench press: 5 x 134, 5 x 155 (hard), 5 x 155 (tough), 4 x 155 (ugh), 5 x 154 (good)
It seems as if every summer, I use the time off period as a training camp of sorts. During the academic year I work out, but I have a set period of time to get it in. I can rest more between sets during the summer and the weight I can handle goes up.
Today: PT, then pull ups: (really took my time here): 10 single pull ups, 10 single chin ups, 5 mixed grip, 5 mixed grip, 8 pull ups, 5 pull ups, 5 chin ups, 5 chin ups then 4 sets of 2, pull up, chin up, both mixed grips.
Downstairs and I gave myself 45 plus minutes for the bench press. 5 x 134, 5 x 155, 5 x 155, 5 x 155 (grind on set 3), 1 x 160, 1 x 170 (ugly, but hips were down)
high incline: 8 x 89, 7 x 89, 7 x 89
curls: 3 sets of 10.
Followed with W. Peoria 5K walk after lunch at a commuter pace. 16:40 mile 1, 15:30’s after that.
Commentary: I’ve started to think about past days: the running in the 1980’s and again in the late 1990’s. Ok, I miss it..and the lifting too. Yes, I am grateful that I can still walk distance (some day I won’t be able to do that) but I hate how weak I’ve become.
I remember the races too. Yes, it was fun being further up in the pack, but that was mostly being a younger male. Still..I enjoyed being among the hard bodies. Now I am in the back with those with knee braces, back braces, gray hair, and yes, the new/over weight (by runner standards) and, based on pace, that is where I belong. What you gonna do?
UIC has a good team: 30-13 overall, 13-7 in a tough Missouri Valley Conference. BU is 12-32-1 (yes, one tie) and 1-9 at home. The team is trying but, well, circumstances are tough.
My workout: PT, deadlifts, 4.3 mile walk (W. Peoria via Moss plus a 1.2 Campus loop) in 1:02:05. First mile was predictably slow. Weather: glorious. Perfect.
The deadlifts: I was sort of a head case this morning: low: 10 x 134, 10 x 184, 7 x 225, 7 x 225 (wanted to not bounce my reps) Wagon wheel (4.25 inch) 5 x 255, 10 x 255 6 inch: 10 x 280
Legs were quivering and that was the goal.
Deadlifts: today went well.
The monster walks: this is part of my daily PT that is boring, time consuming and unrewarding, at least in the short term. There are no PB, PRs to set. But I do them anyway because I sure don’t miss being in pain 1/4 of a mile into walking.
I am 64 and will turn 65 at the end of the summer. I’ve been lifting weights in some form or another since 1972, when I lifted to get ready for 8’th grade football.
I was never good; for the curious, my bests (late 1970’s to mid 1980’s) were, in the gym, 310 touch and go bench press (butt on the bench), 410 deadlift (probably not powerlift legal) and 195 in the clean and jerk (intramural meet); my pull up PR is 27 (early 1980s)
So, it isn’t as if I am pining for past glories; I had none. Still I miss being able to bench 2 plates. I think my last time was in the mid 1990’s. 1993 was the last time I got 300 on the bench.
So, what’s up now? Like most lifters my age, I had some chronic conditions; I’ve had 5 knee operations and putting power with my knees bent at 90 degrees hurts. I have spondylolisthesis (foraminal stenosis as a result) which means that I have to make a few modifications, and os acromiale (minor shoulder defect that make me prone to rotator cuff problems)
But again, most people have some sort of chronic condition and these tend to show up at this age.
The real issue, for me, is just plain age. Here is what I have to watch for:
Am I pushing myself or am I trying to lift for the ego by handling a weight that is too heavy for me, right now? Yes, there was a time when I used 225 (two plates) for 7-10..then that became 205, 185, then 12-14 years ago, 170. Now..I am ashamed to say, that is 145. I admit that part of the issue is that I now have to bench with my feet on a chair and a flat back; arching (even a legal arch) causes radiating pain due to my lumbar conditions.
Are my gains (local gains) real? Example: I felt I was making great progress in my high incline press; I even maxed at 134 and did a set of 10 with 105 and sets of 5 with 115. BUT video showed I was sliding my hips away from the back support, and tying myself to the support…well…I am not as strong as I thought I was. It is so easy to compensate to make myself appear stronger than I actually am.
Recovery time. During a workout: if I am working regular hours, I have only so much time. If I compress the rest periods, I have to lighten the weight used, period. If I walk first (usually brisk, vigorous walks), I need to lighten the weight used. Fatigue last longer. I recover slower. And it, say, pull ups go very well, the lifts afterward suffer.
One rep maxes: usually a bad idea, especially for the deadlift and bench press. At all out efforts I lose form discipline and that leads to my chronic conditions firing up.
Small aches and pains: here, I compensate by using different equipment: different handle heights for trap bar pulls, different hand positions for pull ups and chin ups (and sometimes mixed grip), Swiss bar (football bare) for bench on occasion.
Sometimes, I get down and need an attitude check. My old levels of strength are not coming back. BUT I am stronger now than I would be were I to quit. And my wife reminds me: “be grateful you aren’t picking out tennis balls for a walker.”
Yes, it is a different mentality now that I don’t have PBs to look forward to. I am working to slow my slide. That is all I can do.
Life of an old goat 