Thursday morning after work (graveyard shift) and Sunday nights to begin. Hip belt squat and hammer dips alternated with partial deadlift, rows, bw chins. Even at 60 my metabolism revs so plenty of good food.
The large compound movements performed brief, infrequent and intense is definitely the perfect approach where you get the best bang for your buck! Great road map my friend. Let us know how you progress!!
Sunday 12/29/19 Opened with: Hip belt squat 180 lbs. of plates 10 reps. Slow decent, no bounce or rebound. Controlled concentric. No lockout. Think I may go slightly slower on the eccentric as I have OA in both hips. Hammer dip. Love these because you can move your upper body. Easy on the shoulders. Opened with 200 for 9 reps. I added a db overhead press with 45's which I thought as a finisher for shoulders. Don't know if these are a keeper. Only got 8 reps. Maybe i'll do them on an occasional basis instead. I also have changed my diet back to my old way of doing things. I was getting fat and my BP was up to 140/90. Within 2 days I am noticeably leaner and my BP lowered 30 points on the systolic and 15 on the diastolic. Appetite dictating how much. Wednesday or Thursday it will bee a modified deadlift, rows, and bodyweight chins.
That sounds great James! If you hit it hard with the dips as you are, there is really no need to do an additional pressing movement. In fact, you probably will realize that your shoulders will get stronger and bigger with less direct work. The dips are definitely the squat of the upper body! Thanks for keeping us updated!!! And Happy New Year!!
It is a brutal but powerfully productive workout. Pay attention to your recovery, give yourself enough time to overcompensate. Looking forward to your update. Happy New Year!