“The deadlift also serves as a way to train the mind to do things that are hard.”
Reflecting
I have always been willing to put in the work. This year I’m new to really putting in the rest. With more rest and fewer miles, my hope is to have more intensity that I can bring to the gym. Most importantly: I want to deny myself a cheap excuse of being okay for an old guy who just showed up after several hours of running. I want nowhere to hide. It is nerve wracking to pivot in that you know what you’re sacrificing but are unsure what you’re gaining. To be determined. Meanwhile, I powered through a workout (snatches, shuttle runs, and toes to bar) and had a second hour of mobility work scheduled but was far too amped up to lay on a mat.
Deadlifting instead, I worked on form, starting at 135 lbs. and worked up to 375 lbs. then back down. I need to lower my hips and not straighten out my legs so early. The bottom few inches are where I struggle. I’m experimenting with no shoes, pushing my core against the belt, knees out to my arms, and keeping my arms long. I need to actually push with my arms to cue myself to not pull (and rip up my elbows in the process). Next: inch up to 425 lbs. 1) raised weights on a 45 lbs. plate to take away my challenging bottom of the pull then 2) back to the floor then 3) yikes -- deficit, with my feet on a 45 lbs. plate and weights on the floor to really focus on my weakness at the bottom. The upper 85% of the movement feels light. I need to be more dynamic and precise at the bottom to feel as good there.
Training
A “no sweat” exercise that I like to do at my desk: 30 seconds on/30 seconds off for 10 minutes of shadowboxing with an 18 lbs. rotator. Starts easy; gets hard. The key is to go as fast as possible at eye level and not let your shoulders lilt by the end.
Fueling
I try to mostly avoid snacking, but when I need to pack a snack, one of my favorites is smoked wild king salmon jerky (you can get $25 / >45% off with this).
Supplementing
Reboot Wellness is the most convenient source for hormone replacement and weight loss prescriptions. Hormone therapy is for almost everyone. Weight loss drugs are more mixed. They’re better than obesity, but create a real challenge in terms of blocking hunger for adequate protein. Who should consider HRT? Men with sub-4 digit total testosterone. Who should consider weight loss drugs? Anyone with a BMI over 30 who has tried and failed to fix it with behavior alone.
Measuring
Thank you to each of the Substacks recommending Vale Tudo. I will take each as a compliment, disregarding all rampant nepotism and cronyism: The Amateur Investor (my son), Fit To Teach (my coach), Run Fart(h)er (my running buddy), The Chancery Daily (a friend), Sustainable Solutions, Mike's Home Exercise, Meditações de João Victor, William Auten Stories and Newsletter, and The Man on the Move.
Recovering
Grapplers have to clean up a lot. Whatever else I’ve done that day which usually is some combo of running and lifting, there’s no way around showing before and after rolling. To stay away from harsh chemicals, I rely on Stone & Spear natural tallow soap. Feels good, smells good, and doesn’t dry out my skin even with repeated use.
Closing
Where did you make progress in 2024? What’s worth a bigger investment in 2025? For me, I want to explore strength and see how far I can push that. Temptation is already arising starting with the Scottish Islands Peaks Race, a combo sailing and fell running race around the west coast of Scotland. I have the absolutely perfect partner for this adventure. But alas I need to stay on task and push this one off to 2026.
First, I applaud you. Second, keeping two focuses -goal and reporting progress via Substack -hopefully presents progress notes through the months of work to encourage others. My personal exercise regimen is rather less demanding, and honestly based upon escape. I encourage all to reach out and we can smoke weed and drink together until this Superman urge goes away. LOL. https://youtu.be/bplfkC2l0mE
*Caveat of unsolicited advice which I despise people doing to me is incoming so feel free to ignore*
Did a good, knowledgeable about body mechanic coach mention deficit deadlifts? I'm not one, but did go through a big deadliftin focused period of my life. Depending on limb lengths (shin, femur, arms, hips) some people are just never going to be able to get in a good position near the bottom of a deadlift and trying to do deficit deadlifts is asking for pain.
There is no science to the height of a 45lber nor does it make sense to think tall/long-legged guy vs short long-armed guy should start the pull from the same height.
When I first read that, I balked. 'No one is going to tell me that standard deadlift isn't God's lift'. But it nagged away and does make sense.
Pulling 2x as much from a 2" higher starting height and feeling comfy makes sense vs. pulling less from a deficit and keep tweaking your back.
As a fellow middle aged lifter, staying injury free and pulling big weight in a modified has become a bigger priority than pushing mediocre standardized lift numbers.
Regardless - that is a good pull since I think you were ~190lb weight or so.