It's always so interesting experimenting with things like this.
During this experiment . . . I've been cheating, full disclosure.
I started this thread to talk about lifting in general, and in particular my own workout, which was exclusive to the deadlift.
My thinking then was that I wanted to keep lifting to a minimum, time-wise and also in the number of exercises that I do. That number was one: the deadlift. The deadlift also was my exercise of choice because 1) you only need a bar, no rack required, and no spotters 2) it focuses on the back, which of all the body parts, seems to be the most common place where people have debilitating trouble as we get older (this is especially when doing what I'm terming the "canonical" deadlift, which is basically a Romanian deadlift RDL, or a "rack pull", but fully extended to the floor) and 3) it along with the squat, works the most muscle in just one exercise (the squat might have a slight edge here, but requires a rack, and if you're pushing it, a spotter or safety system of some sort to avoid being "pinned").
But I started to cheat. Because of my experimentation, fasting for extended periods early in the week, and then eating to prepare for my weekly workout at the end of the week, I started to realize that I had all sorts of energy in not only the muscles I worked while deadlifting (primarily my back, my hamstrings, and to a lesser degree my shoulders and arms) but also in all the other ones. So I thought, why not do some more exercises while I'm at it?
So I did. I rebuilt my rack, which had been dissembled, laying dormant on the floor, so I started each workout with the deadlift, but then progressed to squats, then to bench press, then to overhead press, then to tricep extensions, and then I even added in bicep curls to finish off.
This all started a little over a month ago now.
I'm still only lifting once a week, but now I'm really hitting a lot of my muscles that weren't getting any work from deadlifts. I was inspired I think by both @ffreeloader
& by @TomO
who've weighed in at various times itt, along with my realization that after my one exercise (deadlift), I still had a lot of energy in all the rest of my muscles, to rebuild that rack to add more exercises.
I mean, why not? It takes more time of course, not just the exercises but having to change all the weights and move the bar around and set and reset the rack hooks, sliding around the bench, and getting my curl bar out of retirement, so I'm looking at something like a three hour workout instead of just an hour or two tops (when I was doing my top sets in deadlift, followed by de-loading the weight and continuing with more deadlift sets), but I'm really enjoying it anyway, and my enjoyment outweighs the added time.
And the result has been that my joints are really feeling a lot better now, to the extent that I'm able to treadmill without even the slightest complaints now from my knees or hips, and my shoulders are gaining back some lost mobility. Plus of course my waist is slimming down and I look a lot better.
I've expanded my program now to do five sets of each exercise. As with the deadlift, I'm starting at a weight where I can do five reps hopefully, and then I just keep doing five-rep sets as long as I can, and when I can't do five reps anymore, I de-load and keep doing sets until I do five.
So it looks like this:
3. bench press
4. overhead press
5. behind-the-head press
6. tricep extensions
7. bicep curls
Combined with all the prolonged or extended fasting, the six-days-a-week treadmill, and this expanded lifting program, I really feel like I'm turning a corner in preparing myself to live out the rest of my life as best I can, as far as being strong, lean and mean.
Edit. Note the progression of exercises start with the biggest lifts and then go "downhill" as far as how much muscle they require; that's by design. By contrast, I'm not starting with the curls, which are very isolating, and progressing to the squats and deadlift, because I want all my energy and power to be on those big compound lifts, and only finish off with the smaller lifts, the ones targeting smaller and fewer muscles.