Jpez's fathers training log

[jpez]

19/10/09

5 kg dumbbell lunges - 3X5
OHP - 18 kgs - 3X5
Deadlift - 20 kg - 1X5
Chinups - 3X3 (Partial - Top of head just above the bar)
Prone bridges - 3X30 secs

This is my fathers training log and I'll be logging it since he's not good with computers. I'm hoping you guys can help me out with some tips now and then. My father is about 58 years old and he's decided to try and get into shape. This is his fourth session so far and he seems to be enjoying it. He's unable to do squats even if you put a broomstick on his back due to flexibility issues, that's why I've included the lunges. Hopefully in the future I can get him to squat!

[atypical1]

Welcome and I think it's great that you started a log for him!

james

[holvoetn]

Welcome Jpez's father
What's your dad's name ? Or does he want to use a certain nickname ?

[kidsoftheblackhole]

Welcome aboard Jpez senior! :p good luck!

[bobu]

Based on my own experience I would say go ahead and squat. Go down as deep as possible, keep at it, use some squat stretches, and it will come pretty rapidly. Don't baby him, you might be surprised at what the "old man" can do. I started with just the bar and had trouble getting past parallel at first but it didn't take long to see improvement. I started with front squats due to lack of a power cage initially and I think that helped with my depth.

[jpez]

Welcome Jpez's father
What's your dad's name ? Or does he want to use a certain nickname ?

My dad's name is Dennis. I'll try to get some stats of him.

[jpez]

Based on my own experience I would say go ahead and squat. Go down as deep as possible, keep at it, use some squat stretches, and it will come pretty rapidly.

So you think I should just get him to do squats as low as he can go without bad form? If so should he progressively load or should he just keep trying with the empty bar until he squats bellow parallel?

[bobu]

I would say stay with the empty bar until he completes 5x5 with good form which would mean below parallel.

[jpez]

Squats - 20kg 5x5
Bench Press - 30 kg 5x5
Barbell rows - 20 kg 3X5
Tricep pushdown - 12 kg 3X5
Reverse crunches - 9,4,5

I loaded the man with an olympic barbell for squats and what do you know, near perfect form squats below parallel. It seems he is starting to get a bit more flexible. We're using the tricep pushdown for an assistance exercise since my father cannot apply pressure to his knee to do kneeling push ups. Not enough flexibility to do proper reverse crunches yet but we'll get there. All in all a great workout.

[bobu]

Good start! I think it's sometimes easier to squat with weight rather than just body weight squats.

[holvoetn]

Good start! I think it's sometimes easier to squat with weight rather than just body weight squats.

Quite true but it does not negate the fact some flexibility exercises might be needed

[jpez]

Squats - 22,5 kgs - 5,5,5,5,5
OHP - 20 kgs - 5,5,5
Deadlift - 20 kg - 5
Chinups - 5 negatives
Prone bridges - 3X30 secs

My fathers nailed the squats with perfect form so I'm very happy about that. Finally we can start advancing with the squat and start reaping the benefits. Overall a very good workout today except for the chinups which he had no strength to do so we did a few negatives. Deadlift was also done with perfect form. It's amazing how much strength training has increased his flexibility in only a few workouts.

[bobu]

Now you need to teach him to do his own posting. Age is no excuse.

[jpez]

Now you need to teach him to do his own posting. Age is no excuse.

Very true Bobu that's what I keep telling him, but he loves that excuse and he uses it all the time! lol

[jpez]

Squats - 25kg 5, 5, 5
Bench Press - 32,5 kg 5, 5, 5
Barbell rows - 22,5 kg 5. 5. 5
Tricep pushdown - 15 kg 5, 5, 5
Reverse crunches - 5, 5, 5

So far we're progressing very nicely. Very good form in every exercise.

I've also got some stats.

Age - 58
Height - 1,79 m
Weight - 94 - kg