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Getting stronger getting older

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  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Squat
    60x4
    80x3
    100x2
    110x2
    115x1
    120x1
    125 x fail

    RDL 3x5 @ 120kg

    Lat pulldowns @60kg 12,12,12,12 :)

    Leg extension @ 55kg 4x12

    Cable row 3x12 @65

    Calf raise 3x20 @100kg

    This was my last squat day on the current program. I decided to do less reps and up the weight to remind my body what heavier weight felt like again. I don't want to be in too much shock starting 5/3/1. Failed at 125 but not too disappointed.
    I tried toes elevated on plates for the warm up sets. Definatley felt better after doing these and I'll use them for every squat warm up in future.

    Finally got 4 sets of 12 in the lat pulldowns. Yippee. But it's probably down to the cut in reps in RDL.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Another toe squat convert! Knees out :D


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    Another toe squat convert! Knees out :D

    Felt weird at first but as the weight increased I could feel the benifits


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Bench
    55kg 12,12,9
    65 x2
    70x2
    75x1

    Shrugs 4x12 @140
    S/s
    Dips +10 10,10,9,8

    Db incline press @16kg 12,12,12,12 :)

    Cable fly 5x10 @30lbs
    S/s
    Rev db fly 5x15 @10kg

    Tricep pulldowns 5x12

    Had a great nights sleep and went in today confident I'd get the 4x12 on the bench. But i didn't feel strong and struggled for 9 on set 3. So I scrapped it, went heavier for a few sets.
    I was happy enough that I got all reps finally on the db press though. Shrugs felt fairly easy at 140 which surprised me.


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    The benching is for volume. If you can't make the reps, drop back the weight and see it out. Not up the weight and do a couple of reps. That just works the ego :)


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  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    The benching is for volume. If you can't make the reps, drop back the weight and see it out. Not up the weight and do a couple of reps. That just works the ego :)

    True yes. But I needed to work on my ego as it's not big enough yet.
    No but seriously, it only annoyed me cause it's the last bench session of this program and I was short one rep on the last workout. I was sure I'd get it today. When I knew it wasn't happening I just went heavier to let my body feel the heavier weights/low reps again cause I'm starting 5/3/1 in a few days.


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    True yes. But I needed to work on my ego as it's not big enough yet.
    No but seriously, it only annoyed me cause it's the last bench session of this program and I was short one rep on the last workout. I was sure I'd get it today. When I knew it wasn't happening I just went heavier to let my body feel the heavier weights/low reps again cause I'm starting 5/3/1 in a few days.

    Fair enough. Wasn't sure if you'd started new program yet. Lean ar aghaidh :)


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Fair enough. Wasn't sure if you'd started new program yet. Lean ar aghaidh :)

    You'll know I've started the new program when you see me giving out about How heavy everything is


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Day 1 of 5/3/1

    Squat
    Bar x 10
    40 x 5
    60 x 5
    70 x 5
    80 x 5
    92.5 x 5 (+7)

    Front squat
    3 x 8 @ 60kg

    Leg press
    3 x 8 @ 120kg
    S/s
    Calf raise 3 x 20 same weight

    Leg extension 3 x 15 @45kg

    Leg raise 3x10
    Side bends 20kg plate 3 x 15

    Handy enough main set. Toes elaveted up as far as 60kg. Said I'd go with front squats cause it's been a while. Felt good too. Didn't feel like I'd done much until I was walking over to do leg raises and my legs nearly buckled under me.
    Starting a deficit today cause I'm goin to Spain at the end of April. Pity cause I was enjoying the bulk.


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    OHP

    Bar x 10
    Bar x 10
    32.5 x 5
    37.5 x 5
    42.5 x 5 (+6)

    Lat pulldown @65kg 3x8

    Seated ohp @30kg 4x8

    Db row 34kg db 3x8

    Plate raise 15kg 3x10

    Facepull 25kg 3x10

    Ball roll ins core thingy 3x15

    Ohp were grand. Easy till the end. Usual story. All my back work is starting to pay off. I would've struggled a while back doing 65's on lat pulldown. It was easy today. Looking forward to moving up to 70


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  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Deadlift
    60 x 10
    70 x 8
    100 x 5
    117.5 x 5
    132.5 x 5 (+8)

    RDL 3x8 @ 100kg

    Hip thrust 3x10 @ 100kg

    Leg curl 3x10. @ 31.5kg

    Back extension 3x10 @ 100

    Plank 2 x 2mins

    DL were grand except for the last 4. Flutes nearly fell apart.

    Hip thrust was too light. Serious jump in weight next week

    It was my first time to do back extensions. It's a weird machine and I'm not sure if it's working my back at all compared to RDL's

    Planks were lovely


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Flutes nearly fell apart.

    :eek: :eek: :(


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    :eek: :eek: :(

    Ye I put that in there for a bit of comic relief


  • Registered Users Posts: 9,252 ✭✭✭FTA69


    I usually leave my flutes in the gym bag to avoid that happening on deadlift day.


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Bench press week 1
    Warm ups
    5 x 50
    5 x 57.5
    5 x 65 ( + 5 )

    Chin ups BW 8,7,7

    Dips +15kg 3 x 8

    Shrugs 3 x 15 @ 105

    Smith machine incline bench
    3 x 10 @40 on bar

    Triceps/biceps 3x15 light

    Side plank bends 3x12

    I like the + at the end of the main lifts cause it's pretty humbling.

    Chin ups still a bitch

    Still madly in love with my dips belt. I actually look forward to dipping with weight attached to my body. Never thought I'd say that.

    Dropped the weight on shrugs to make sure I was getting full movement on them

    I used the smith machine for incline bench cause I tried it with the standard bench and couldn't keep steady or get the hang of it at all. I was all over the place.

    Started back lightly on curls today. I had been off them for a few weeks because of a dodgy elbow. It felt grand thankfully but I'll stay light for a while on them.

    Ages since I did these ab excersises. Didn't have any rest on them. It was nice to feel that horrible burn in the midsection once again


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Week 2
    Toe squat
    5 x 40
    5 x 50
    5 x 60

    Main lift
    75 x 3
    87.5 x 3
    97.5 x 3 ( + 7 )

    Front squat 3 x 8 @ 65kg

    Leg press 3 x 8 @130kg
    S/s
    Calf raise 3x15 @130

    Leg extension 3 x 15 @ 47.5kg

    Leg raise 3x10
    Ab wheel rollout 3x10

    Toes elevated felt great today. So much so that I was contemplating doing the main lifts with toes up. Not sure if I should've so I didn't chance it.

    Main lifts felt grand. Video to follow. I had 1 left in the tank for the last set but it wasn't going to be pretty so I left it.

    Front squat felt good.

    Leg press was tough but I can see it paying off long term the heavier I go.

    Leg extensions nearly killed me. Really struggled to finish them.

    Below is my first attempt at videoing a lift. Placement of the towel could've been better. Any advise or criticisms more than welcome.

    87.5 x 3 in video

    Edit. Video won't upload. Typical


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    What way do you have your feet on the leg press 'plate'?


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    What way do you have your feet on the leg press 'plate'?

    I place the my entire foot on it and try to mimick a squatting position and push from the heel. Is that right or wrong?


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    I place the my entire foot on it and try to mimick a squatting position and push from the heel. Is that right or wrong?

    No, that's spot on. There are different ways to use them but if you want to use it for your squat, you want to have your feet like they would be on the ground in a squat and then just get the ROM you would in a squat.


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    No, that's spot on. There are different ways to use them but if you want to use it for your squat, you want to have your feet like they would be on the ground in a squat and then just get the ROM you would in a squat.

    Ye that's exactly what I do. And while I'm there I do the calf raises in between, obviously with different foot position


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  • Registered Users Posts: 9,252 ✭✭✭FTA69


    Same thing happened to me on the last set of squats, it's hard to keep form when you're b*llocksed from doing loads of reps and at heavier weights that can get dodgy enough like.


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    FTA69 wrote: »
    Same thing happened to me on the last set of squats, it's hard to keep form when you're b*llocksed from doing loads of reps and at heavier weights that can get dodgy enough like.

    True. I'll gladly sacrifice a rep or two to prevent potential injury


  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    No harm leaving a rep in the tank. Means you've pushed it close to failure and you'll probably get more out of the subsequent leg work than you would have if you did that extra rep on the squats


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979




  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    This video is unavailable.


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    This video is unavailable.

    It's working on my side. Sorry don't know what else to do with it


  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979




  • Registered Users Posts: 24,526 ✭✭✭✭Alf Veedersane


    Just said your form was wonky and wouldn't play ;)

    Ah no, just wouldn't work again. Probably just a glitch in the matrix


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Me either


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  • Registered Users Posts: 12,675 ✭✭✭✭Dtp1979


    Ohp
    Warm ups
    35kg x 3
    40kg x 3
    45kg x 3 (+4)

    Lat pulldown
    3 x 8 @70kg

    Seated ohp
    3 x 8 @35kg

    DB Row
    3 x 8 @34kg db

    Plate raise
    3 x 10 @15kg

    Facepulls
    3 x 10 @27kg

    Ball roll ins on feet thingys 3 x 15
    2 1 min planks

    Ohp was a bit tougher today. Had a niggle in my right shoulder, paused for too long on rep 7, lost my momentum and power. Prob had 2 left in me, it's hard to know sometimes.

    Lat pulldowns were good. Can still go heavier

    It's time to buy fractional plates


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