Been lurking a while, finially joined up.
I turned 40 in July. I've always lifted, never competition level though. Feel as though I'm getting close to my 'last chance' to look the way I've always wanted.
In 1999, I made the 1000lb club at gym I worked out in. At the time:
Body weight: 184
Squat: 365
Bench: 285
Dead: 415
for a 1065 total. As far as powerlifting, that was my last hurrah. Serious strain of my back (though no lasting damage) about 3 weeks after that attempting 440 on the dead (all time best was 430). Deads and heavy squats have been out of my routine since; no deads, no squats, no growth.
I've maintained well enough. At 40, I'm 190, about 15% BF - haven't maxed in years. I decided 2 weeks ago to give it a big go. With that in mind, I'm doing a 5x5 routine, substituting clean and press for cleans and deads for squats on the medium day. Pounding the protien and trying creatine/ glutamine: 5 grams creatine/2.5 grams glutamine, 1 hour before, right after workout. Supplementing with multivitamin, 30 gram protein bar and two 51 gram RTD shakes a day....
My elbows are so screwed I can't lock my arms - can't do any sort of extensions. I work my tris with behind the back dips and close grip bench. No behind the neck presses or lateral raises because of my right shoulder. I can bar press to the front or do dumbells OK though.
Current 5 rep max:
Squat: 265
Bench: 220
Deads: 275
Any good advice for a 40 years old looking to grow?
Thanks-
