How bodybuilders age - two secrets to being a muscular senior

Frederick Foresight said:
I never did a 1-rep max squat, but when I did them my best first work set was 245 for, and I'm guessing now, 5-6 reps? Maybe 7? I would then lower the weight for each subsequent set. So what might my 1-rep max have been? Maybe a few pounds more than my bench? Barbell squats were never really my thing. I used to like to max out on leg press at the time.
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Probably 300 ish

Frederick Foresight said:
I only did 225 pounds for 8 or 12 reps (probably the lower end of that range) to the best of my recollection. So what might have my 1-rep max have been from ground level? I'm guessing, or would like to think, something over 300, but I really have no idea.
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I had trained for 1year at home before being brave enough to join an old school "dungeon" gym. After a few weeks, they took a shine to me as I was a stickler on good form, so they tested me.
First time out they kept loading the bar for deads and we finally stopped on that day at 315 1 rep.

Heavy squatting definitely helped the deadlift totals as well.
 
Frederick Foresight said:
That seems like a lot. Abs get worked during most exercises, especially compounds. I do no direct lower back work, which I probably should. Balance? What do you do for balance? My pistol squats hopefully have that covered.
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Pistols are good.

I also do a lot of stuff on the wobble board. DB curls, DB presses. Also do them one legged with eyes closed.

40% Ab work
40% Leg work
20% Arms/Upper body

51 years lifting, 50 years in a gym
 
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