Welp, that's a wrap on my favorite fitness tool. It was a great 14 years, but physically I just cannot use them the way I want to. And I'm absolutely fine with it. As the Traveling Wilburys sang, "we're going to the end of the line."
The good news is physically, I'm well. My foot issue is pretty much gone and I can run again. I can go into the gym and do the machines, get a pump and leave without injury. And at 54, that's what I am accepting. I'm going to physical therapy for my shoulders. Intervening on the left one and preventing on the right. I'm one of the crazy 9% of people who does his physical therapy homework, as boring as those exercises are.
The issues with kettlebells for me are twofold. The majority of upper body movements are shoulder related. (Presses, Snatches, TGU's). I have enough wear and tear on them. Don't need to aggravate the situation doing The Giant. Second, I can squat, BUT.....I don't like the clicking of my arthritis holding the bells in the rack and I've popped SI joints dropping my hips back when fatigued.
All that I can do without getting hurt are 2 hand swings. Which I still do at the gym, but that's it. Monday, I had this grand idea at the end of the day to do some cleans and presses. Double 55's, sets of 2, auto regulated rest. Got to 15 minutes, did my 12th set and barely got the last rep up. My older son, said, "what the hell are you doing and why?' He was absolutely correct.
Which leads us to my next point. It does not matter what program you do. If the diet stinks, you're not going to get results. For 30 years, I've been between 180 and 197. It doesn't matter, if I do kettlebells, pick ANY program, 5/3/1, bodybuilding, 5 x 5, running 30 miles a week. Unless you lock in the diet, the results will not be there.
There are 0 victories for 1 rep maxes other than injuries. Unless you're on steroids or testosterone replacement therapy, you're not going to gain muscle after 40. You can get stronger, but that's it. My 20 year old is into lifting. He's filled with high testosterone, is 6'2", 205 lb. and has shoulders like an aircraft carrier. He's not strong yet, but aesthetically looks fantastic. He's getting all my unsolicited advice, like a letter to my 20 year old self.
- Don't barbell bench. Use dumbbells and supinate the grip.
- Don't 1 rep max. Do reps in the 5-12 rep scheme with good form
- Leave a rep or two in the tank every set.
- Don't waste your time chasing deadlift maxes
- Do pullups. A set of 1-2 between sets of everything else.
- High rep back squats are wonderful
- Do your cardio. 1-2 mile runs or 200 swings
- You get strong on rest days.
- Supplements are a waste of money.
