Another one for the ages. :)
Just in case the future aliens that come to this planet, that happen to come across this secret blog wonder how fit Dan Eggertsen was, and how much he could bench at 53 years old.
Here's the answer... or is it?
I do remember being afraid of the bench and did not want to force any last rep of 240# due to me wanting to stay alive and not get trapped under a bar...
DAY 2 — UPPER STRENGTH + HYPERTROPHY
Warm-up
Easy bike — 2:00
2 rounds:
Band pull-aparts — 10
Scap push-ups — 8
Push-ups — 8
Empty-bar rows — 8
Rest 30 sec between rounds
Empty-bar bench — 2 x 5, rest 30 sec
Workout
A. Bench Press
225 x 5
230 x 4
235 x 4
240 x 3
240 x 3
Rest:
2:00 after 225 and 230
2:30 after 235
3:00 before and after 240 sets
Goal: get slightly more work below 240 so the top sets feel less expensive
RESULTS: Could not get this done safely. Here’s what I did do: 225 X 5, 230 X 4, 235 X 3, 240 X 2, 240 X 2.
B. Chest-Supported DB Row
4 x 8
Sets 1-3 @ 62s
Set 4 @ 70s x 6-8 only if first 3 sets were very clean
Rest 75-90 sec
Goal: keep clean volume and touch higher loading selectively
RESULTS: Got it done, 70’s tough but got them.
C. Incline DB Press
Set 1: 70 x 6
Set 2: 62 x 10
Set 3: 62 x 10
Rest 90 sec
Goal: make set 3 cleaner than last week
RESULTS: Done, set 2 and 3 last few reps were tough.
D. Half-Kneeling 1-Arm DB Press
4 sets
Set 1: 35 x 8/side
Set 2: 35 x 8/side
Set 3: 44 x 6/side
Set 4: 35 x 8/side
Rest 20 sec between sides
Rest 60 sec between sets
Goal: expose you to 44 without forcing bad reps
RESULTS: Set 3 with the 44s I could only get 5/side. Got all the rest though.
E. Cable Face Pull
3 x 15
Rest 30 sec
Goal: shoulder health, rear delts, scap control
RESULTS: Used 95# cable face pull, and got all reps but had to rest a minute between each to get them. Very tough at the end.