[GratefulCitizen]

Here’s the bottom line up front for those who don’t want to read my meandering post:

-Strength is a persistent adaptation.
-Getting strong gives you a fantastic return on investment.
-Mark Rippetoe has figured out what works to get you strong.
-Recommended training books are: Starting Strength (Mark Rippetoe), Practical Programming (Mark Rippetoe), and for old farts, The Barbell Prescription (Jonathan M. Sullivan).
-Recommended YouTube channels: Starting Strength (Rippetoe’s channel), Greysteel: Fitness after 50 (Sullivan’s channel).


************************************
Boring self-indulgent part of the post follows
************************************

My training in early 2021 was detailed in previous posts in this thread.
What follows is the journey since, for context concerning the persistence and benefits of strength training.

In late 2021, I was going to try to eke out some overall strength progression, but my job tended to interfere.
Was working as a package driver for UPS and Christmas season doesn’t leave much time or energy, especially at 49 years old.

Decided to just focus on bench press 3 times per week to do some ego lifting.
Made it up to 295lbs for a single on bench press by mid-December (2021) but never got the big 300lbs.

My shoulders had started complaining.
Decided discretion was the better part of valor and accepted that the big bench presses were probably a thing of the past.

In January (2022) another ego lift goal beckoned: a 1000lbs powerlifting total on my 50th birthday (one month away).
Just did an accelerated linear progression to prepare with some practice singles near the end of January.

On my 50th birthday, lifts were: 285lbs bench press, 335lbs squat, 380lbs deadlift (at a body weight around 200-205lbs and height of 6’1.5”).
Satisfying enough to continue training.

Picked a program out of Mark Rippetoe’s “Practical Programming” and started doing it in early February.
Plateaued in early April, missed a squat rep for the first time in over 20 years, and went back to occasional plinking away in the gym.

During those couple of months, high points were:
-1035lbs powerlifting total in a workout (squat 350lbs, bench press 280lbs, deadlift 405lbs).
-255lbs power clean
-960lbs strengthlifting total in a workout (205lbs standing press, 370lbs squat, 385lbs deadlift).

Since April of 2022, the plinking workouts have become less frequent and less intense.
In February of 2023 I was involuntarily promoted (permanent tractor-trailer driving), so work and commuting have all but eliminated useful training, as well as most physical activity.

The benefits of getting stronger:
-Working as a package driver was much easier.
-Been injury free when working or recreating.
-Free of any chronic pain in muscles or joints (though my wrists and shoulders can get irritated from too much bench pressing or power cleaning).
-Increased absolute endurance
-Very resistant to fat gain (though careful food choice and intermittent fasting certainly plays a role).

Absolute vs relative endurance is worth explaining.
Absolute endurance is moving against external resistance whereas relative endurance is moving yourself.

Occasionally, I will help loaders unload package cars so they can get my trailer loaded in time.
I can always unload faster than these kids who do it every night for hours, without getting as tired as they do.

These kids are younger and in much better shape.
I am 51 years old and lead a very sedentary lifestyle, including at work.

To be fair, over 20 years of handling packages results in more economical movement.
But, just being bigger and stronger makes the work much easier.

Now, concerning the persistence of the strength adaptation:
I have plinked away for a few light workouts every few months over the last year and a half, but haven’t lifted in over 3 months.

Just went out to my weight room to see what was there.
Did a standing press of 175lbs with plenty of room to spare and a power clean of 225lbs with a little room to spare.

Not much loss considering the level of inactivity.
Those months of hard work in the winter/spring of 2021 are still paying dividends.