This past Saturday I deadlifted 4 x 250 lbs (113 kg).
A deadlift - moving weight from a floor to the standing position located at the hips and then down again - is arguably the most impressive of the Olympic lifts, at least to me. That may be a bias on my part, simply because I know of the main powerlifting lifts (squats, bench press, deadlift) it is by far the one I struggle with most. That, most likely, is due to form (when performing the lift, a neutral spine is critical; a rounded back is an injury waiting to happen), something that I struggle with.
It is a great exercise which uses a great many muscles: the glutes, quadriceps, hamstrings, adductor maximus, spinal erectors, latissimus dorsi, trapezius, rhomboids, obliques, and abdominals. That is a lot of muscles for a single movement. Also, it this only lift that I can genuinely say I have felt a "rush" as the body chemicals kick in.
The record is 510 kg/1,125 lbs, set by Halfthor Julius Bjornson in 2025.
My only personal (and somewhat less impressive) lift is noteworthy because this has been the first time in 3 years I have hit that number.
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Being a latecomer to the weight lifting game - I had a number of false starts until I started training regularly in 2014 or - I have become rather famously addicted to it; a week without working out is like a week without sunshine. But with that comes the realization that I am inevitably fighting a merciless foe - time - and ultimately, the odds are against me.
The idea that I will ever have a physique like Chris Hemsworth as Thor is a hard daydream to give up.
But even with time, what was more frustrating was the realization that I had to scale back training due to unforeseen circumstances, Hammerfall 2.0 and Hammerfall 3.0. Yes, I was able to come up with a substitute, but nothing compares gym with bars and plates and loud metal music blaring away. Dumbbell deadlifts and presses are substitutes, at best pushing off slightly the inevitable.
There is something magical about plates and bars.
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Is there an end game? Is there a finish line?
The reality is that new PRs (personal records) are likely beyond me at this point: your late 50's is not your mid 40's. I say "likely", not "definitely" - after all, the human body can be an amazing thing and, with nutrition and care (that is, not doing anything too stupid), there still may be peaks to see.
It was nice to hit 4 x 250 lbs. It will be nice to hit 4 x 260 lbs, which is my previous PR.
4 x 265 lbs, looking at you.
Good to have goals TB although as you have noted age is a modifier. The sounds of plates and bars is special, just watch out.....seen too many vids of folks not be careful enough using them, lock plates on bars, or try too much weight?
ReplyDeleteNylon12 - I am overly cautious to the point I probably "miss" some advancement because of the risk of injury. Thankfully I have never injured myself lifting yet, and am doing my best to keep that streak alive.
DeleteYears ago in my late teens, I would carry six 5-gallon buckets worth of pig feet at a time from the feed hopper to the pig pens some 50 feet away. I suppose those six buckets were approaching 200 pounds. Now, I'm pretty sure I could maybe still lift them once off the ground, but I certainly wouldn't walk them 50 feet away.
ReplyDeleteMy weights and weight bench are long gone but I did buy some "select a weight" dumbbells last year only to have them recalled and eventually replaced with another set. I used to do a few basic exercised with them but have slipped of late. I really need to get back into that as the health benefits are quite a lot at our age.
Ed, there is virtually no research I am aware of that is not supportive of the benefits of strength training at any age. There have been some interesting videos I have seen of folks in their 70's and 80's before and after they train. Are they going to set records? No. But is there overall physical condition better? Yes.
DeleteI know everyone's condition does not allow it, but I often think for many it has less to with condition and more to do with will.
Greetings…You may want to take a look at any YouTube videos from the channel, Greysteel: Fitness After Fifty. “Sully” (Jonathan Sullivan) is a retired neurosurgeon who runs a gym in Michigan (Greysteel.org) where he even has 90 year olds doing barbell lifts. He also has a book titled The Barbell Prescription. His methods are closely aligned with Mark Rippetoe’s Starting Strength program, who he has worked closely with for many years. The program concentrates on about 4 basic barbell lifts (squats, deads, bench, and overhead / military press), done twice a week. He also recommends additional light-moderate activity on non-lifting days.
ReplyDeleteAnon - Thank you! I have heard of Rippletoe's Starting Strength program and, I think, The Barbell Prescription (Hurries off to Amazon...yup, I have). I appreciate the recommendations very much.
DeleteBest line from the description on Amazon: "The worst advice an older person ever gets is, Take it easy. Easy makes you soft, and soft makes you dead." And a 94% recommendation in 4 and 5 is nothing to sneeze at!