Getting stronger getting older

Dtp1979

My tight lower back from yesterday has got worse. Nothing I haven’t had before. I scrapped today’s workout out and spent the morning rolling around on a hard ball. I forgot how much torture it was

new2tri19

Dtp1979 wrote: »

My tight lower back from yesterday has got worse. Nothing I haven’t had before. I scrapped today’s workout out and spent the morning rolling around on a hard ball. I forgot how much torture it was

If I feel my deadlift form fail a bit the next day I usually have a tight lower back , any idea why you get it ? I've started to record my deadlift , I'm less likely to lose form if I know I'm recording it , it's a bit strange but psychologically just recording it helps me to keep form. Not saying your back is related to deadlift , any idea why it's tight, I just see you did deadlift recently then tight back .

Alf Veedersane

new2tri19 wrote: »

If I feel my deadlift form fail a bit the next day I usually have a tight lower back , any idea why you get it ? I've started to record my deadlift , I'm less likely to lose form if I know I'm recording it , it's a bit strange but psychologically just recording it helps me to keep form. Not saying your back is related to deadlift , any idea why it's tight, I just see you did deadlift recently then tight back .

He's an aul lad.

Dtp1979

new2tri19 wrote: »

If I feel my deadlift form fail a bit the next day I usually have a tight lower back , any idea why you get it ? I've started to record my deadlift , I'm less likely to lose form if I know I'm recording it , it's a bit strange but psychologically just recording it helps me to keep form. Not saying your back is related to deadlift , any idea why it's tight, I just see you did deadlift recently then tight back .

Back in my MMA days I had terrible back trouble. It has eased up brilliantly the last few years, mostly because of weight lifting. There’s obviously lasting damage that’ll flare up now and again.
And age I guess

Dtp1979

And it’s X10 worse as I write this. Reeally bad pain tonight. I’ve got my hands on some strong difene tablets and difene spray so that’ll help me. I can’t see myself squatting in the morning

Hope you feel better shortly

new2tri19

Dtp1979 wrote: »

And it’s X10 worse as I write this. Reeally bad pain tonight. I’ve got my hands on some strong difene tablets and difene spray so that’ll help me. I can’t see myself squatting in the morning

Thats brutal , hope it heals soon.

Dtp1979

Ohp 30kg x 5 x 10

Leg extension x 5 x 12

Tricep cable extension x 5 x 12

My back is still pretty bad. It’s better than it was.
I only did the above workout as it has zero discomfort for my back, kept the wheels turning and I don’t want to have to recondition myself to waking at 5.

I had to raise the seat on my new leg extension as the foot cushion was too high and it’s not adjustable. You’ll see in the picture where I added the 3 custom made blue plates for added resistance. They weigh just over 40kg without, so that’s the base point from now on without adding any added resistance from the machine. It’s so smooth. Really like it.

Dtp1979

Bench press

55kg x 5
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 3

DB shrugs long pause at top

36kg x 3 x 15

Underhand tricep pushdowns

Light x 3 x 15

Today I had no intention of lifting heavy. Was planning a few light sets if I could even manage that. When I lay on the bench I felt great. Almost totally normal. I didn’t push the arch too much. Delighted to get 80 x 3. Feels like forever since I lifted heavy when in reality it’s been a week.

I had my back cracked yesterday by an osteopath. Seems to have helped massively. I’m not there yet though. No squatting or deadlifting until at least next week.

Dtp1979

Bench press

50kg x 6
60kg x 5
65kg x 5
70kg x 5
75kg x 5
80kg x 2
85kg x 1
87.5kg x 1

Heaviest single in forever

DB shrugs paused at top 40kg x 5 x 15

Leg extension setting 3 x 5 x 12

Tricep NG push downs x 5 x 12

My back is healing nicely. Healed almost. I’ll dip my toes back in the deadlifting pool next week. 85 x 2 on bench was

This leg extension is giving my legs a special kinda pump. Brilliant.

new2tri19

Was what? Don't leave us hanging! I'm going with ............
doable but I wanted to try 87.5

Dtp1979

new2tri19 wrote: »

Was what? Don't leave us hanging! I'm going with ............
doable but I wanted to try 87.5

Haha sorry I was rushing out the door posting it.

85 x 2 was grand. I did 87.5 for the craic and to my amazement it was the easiest 87.5 I ever did

Dtp1979

Seated cable row

40kg x 15
50kg x 15
63kg x 3 x 15

These were handy enough. I used the leg extension machine as my seat. If I go much heavier I’ll have to install some kind of foot anchor.

Db Rev flys.

13kg x 3 x 15

I was a tad weary of the stress in my lower back from bending over but thankfully it was 100%.

Facepulls 34kg x 3 x 12

Handy

Hammer curls 25kg x 4 x 10

Pumalicious. The last couple of reps on the last set I started to cheat a bit. Don’t think I need to go heavier than 25 for a while

Dtp1979

Deadlifts

100kg x 3 x 5

Sissy squats + 10kg x 3 x 8

That’s all today was. Back felt perfect.

Dtp1979

This place is still a mess and I’ve kinda fell outa love with boards. I’m going to struggle to keep this log going on here.

lifting has continued the last few weeks. My back is ok. I’m taking it easy deadlifting for a little while. The heaviest was 165 x 3.

benching is flying. No complaints. 75 x 4 x 5 this morning.

I re hurt my shoulder so squats are non existent. SSB puts too much pressure on my lower back at the moment so I’ve removed a lot of weight from it. Mostly doing light reps and leg extensions to keep the wheels turning

new2tri19

https://www.boards.ie/discussion/comment/117661750#Comment_117661750

So I'm not alone ? I thought it was my phone , like I click on the your log and it takes 5-8 seconds to open page , that's not a long time but I think we are spoiled with technology nowadays it feels like eternity and very unusable .

Glad your back is healed

Dtp1979

https://www.boards.ie/discussion/comment/117669291#Comment_117669291

Are you getting in any lifting yourself?

new2tri19

https://www.boards.ie/discussion/comment/117670064#Comment_117670064

Yes doing 5/3/1 , I'm doing minimum 3 days a week sometimes 4 , one week trained twice because got vaccine and was tired. Back biking more and swimming .

I find I'm really enjoying the dumbells more than barbell , I have gotten stronger now I do 4 sets of 12 with 25kgs on dumbell bench , so might have to buy some 30kgs about 180 a pair is best I've seen online , expensive but you get a nice feeling lifting heavy dumbells .

Dtp1979

https://www.boards.ie/discussion/comment/117670125#Comment_117670125

A pair of Olympic Db handles might suit you either

Dtp1979

Front squats 

60kg x 5

70kg x 3 x 5

I found a different way to do these that doesn’t kill my wrists. 

Front squats seem to be the only squat that spares my shoulder and lower back these days so I’ll stick with them until I’m fixed. 

The weight wasn’t too bad. Just trying to sharpen up the technique for the heavier weights to come. 

GHR  8, 8, 10

Leg extension

Level 2 x 10

Level 3 x 10

Level 4 x 10

Sissy squat 10kg plate x 3 x 8

Great leg pump.

Dtp1979

Bench press

The program I started several weeks ago is out the window as nearly every injury I picked up has affected each lift. The latest is my wrist. It was niggling upto 65 x 5 and when I loaded 70 I barely got the 4th rep up. Weight was fine, just pain. No idea what caused this. I’ve had it before and it usually goes away. Fingers crossed. 

40kg x 10

50kg x 6

55kg x 5

60kg x 5

65kg x 5

70kg x 4

Front raise 10kg plate x 3 x 15

SS

DB Rev flys 13kg x 3 x 10

Lat pulldown 100kg x 3 x 15

I got a pin made that allows me to add discs to the weight stack on the lat pulldown. 

DB paused shrugs 50kg x 3 x 12

Still is purchased for my lat pulldown seat with adjustable leg holder thingy. I’m also going to double that and make a removable foot pad for seared rows. I’ll be chopping up my old leg extension bench to do it.

Dtp1979

Front squat 

40kg x 5

50kg x 5

60kg x 5

70kg x 5

75kg x 3 x 5

Weight was fine. Well doable. I’m gonna need to slowly increase the weight as the bar really crushes my front deltoids. They’re gonna need to be conditioned for this kind of treatment. 

GHR x 4 x 10

Leg extension 

Level 4 x 3 x 12

I’m lifting a lot more consistently than my log suggests. It’s an utter pain in the hole trying to find it, to post in the mornings.

Dtp1979

Deadlift

150kg x 3

160kg x 3

170kg x 4

170kg x 5

delighted that 170 x 5 was completed. It is definitely a pb at that weight.

Dtp1979

I’ve attached a video twice. I don’t see it now though. I see now boards still won’t let you upload from your library. This update truly is shjte

Dtp1979

https://m.youtube.com/watch?v=yjEj6Fdwrn0

back to the old fashioned way. Reps were far from technically perfect

Dtp1979

DB bench

32kg

x 10

x 10

x 12

Lat pulldown 110 x 3 x 10

side lat raises 7kg x 5 x 15

DB Rev flys 13kg x 3 x 12

Tricrp push downs x 3 x 15

BB shrugs 80kg x 3 x 12

curlzzz 27kg x 3 x 15

Dtp1979

Bench press 

40kg x 10

50kg x 6

60kg x 5

70kg x 3

75kg x 3

80kg x 2

85kg x 2

90kg x 1

60kg x 2 x 12

I was contemplating going for 2 at 90 but didn’t feel I had it in my after the first rep so I left it. Still, I’m very happy to be writing  90 in to my workouts these days. 

Lat pulldown max +15kg x 5 x 12

Final 2 reps were half reps. Breaking point found. 

Side lat raises 7kg x 5 x 15

Might sound light but let me tell you, 7kg feels pretty damn heavy on your 70th rep. 

Tricep push downs x 3 x 12

DB Rev flys 11kg x 3 x 12 

Curlzzz  27kg x 3 x 12

Das felt gudt today. Ya

Dtp1979

DB BENCH 

25kg x 8

29kg x 6

32kg x 5

34kg x 5

36kg x 5

29kg x 12

25kg x 20

Yesterday I deadlifted your to a 190 single. 

Today I was messing around seeing how heavy I could go with dumbells without feeling unsafe. It felt unsafe on the last reps at 36 when the dumbbell came across too close to the centre of my chest with arms fully extended and I lost a lot of power. At that point I was merely a passenger and it could’ve easily fell on my face/chest. I barely managed to get it back. 

Shoulders were feeling good for a change. 

DB Rev flys

15kg x 3 x 15

Lat pulldown 

Max +15kg x 4 x 12

Dtp1979

Front squat

Paused squat 40kg x 5

50kg x 5

60kg x 5

70kg x 3

80kg x 3 x 5

The weight feels ok. I need to remind myself to keep the elbows high. I have a tendency to come out of the hole dropping the elbows, which in turn leans me a tad forward. 

GHR x 5 x 10

Not nearly as bad as I was expecting

Leg extension 

Level 6 x 2 x 10

Level 6 x 3 x 12

Dtp1979

DB bench 

20kg x 10

25kg x 10

29kg x 10

32kg x 3 x 10

These felt heavy today. Think I’ll work on the 32’s for a while. Good challenging weight. 

Lat pulldown  max +17kg x 3 x 10

DB Rev fly 15kg x 3 x 12

Side lat raises 7kg x 3 x 15

DB shrugs 40kg x 3 x 15

Overhead tricep extension 29kg x 3 x 15

Dtp1979

Bench press 

40kg x 10

50kg x 6

60kg x 5

65kg x 5

70kg x 3 x 6

Set 3 was technically the best and no surprise, the easiest. 

I’m still lifting away these days but I’ve completely fallen out of love with this new boards. 

Lat pulldown max +17kg x 3 x 12

BB shrugs behind back 105kg x 3 x 15

Side lateral raises 7kg x 5 x 17

Tricep push downs 40 x 3 x 15

Alf Veedersane

It's shite, isn't it

Dtp1979

https://www.boards.ie/discussion/comment/117854922#Comment_117854922

My bench press or the new site 🤣

Dtp1979

Front squat

60kg x 3

70kg x 3

80kg x 3

90kg x 2 x 3

RDL 2” deficit 80kg x 3 x 8

Leg extension level 5 x 3 x 10

GHR x 3 x 10

Dtp1979

DB Bench Press

32kg x 4 x 10

These arent getting any lighter but I’m getting through them

DB shrugs paused  40kg x 5 x 16

Cable push downs 32kg x 5 x 15

Really slow long pause at the top of the shrug. 

Db lateral raise 7kg x 4 x 15

Hammer curl 20kg x 4 x 15

Dtp1979

Front squat 

60kg x 5

70kg x 3

80kg x 3

90kg x 3

100kg x 1

80kg x 5

Wasn’t happy with the 100, probably because i wasn’t strong enough 😏

RDL 100kg x 3 x 8

These were grand

GHR x 5 x 10

Leg extension level 5 x 5 x 10

Supersetted these for extra hardship

Dtp1979

Bench press 

70kg  8, 7, 7, 7

I’m pretty sure 8 reps is a PB. 

DB Rev flys 13kg x 4 x 15

Lat pulldown max +18.5 x 3 x 10

DB shrugs paused 40kg x 3 x 15

Tricep push downs x 3 x 15

Curls 

Dtp1979

So I’ve added to my collection, again. Bought a bow barbell for feck all. Turns out it still hurts my shoulder. I may go back to physio.

also got a reverse hyper machine.

also got a rogue Ohio bar specifically for deadlifting 🙂🙂🙂🙂🙂.

Dtp1979

DB bench 

32kg x 3 x 12

DB Rev flys 13 x 3 x 15

Tricep push downs x 3 x 15

Lateral raises 

7kg x 2 x 18

9kg x 2 x 12

Curls x lots

j@utis

https://www.boards.ie/discussion/comment/117855148#Comment_117855148

The new site.

j@utis

https://www.boards.ie/discussion/comment/117905706#Comment_117905706

Splashing out proper there!

Dtp1979

Deadlift 

Worked up to an easy 160kg x 3

Although the knurling seems fine it feels sharp when the weight gets heavier. 

Reverse hyper 10kg x 5 x 12

These were purely trial runs. I’ll get the feel for them in the coming sessions. 

GHD x 2 x 10

Dtp1979

Bench press

70kg 4 x 8. PB 🙂

A good while back I remember being super impressed with Alf when he was repping 7 with 70kg. So I guess I’m quietly happy with the above set. Bench is progressing. 

Lat cable pull overs x 4 x 15

Just trialing this at a light weight for today. I can feel these in my lats, traps, triceps and upper pec where it meets the front deltoid but mostly lats. Not bad. Should really be a D or E excersise. 

Lateral raises 7kg x 3 x 20

Dtp1979

Front squat 

60kg x 5

70kg x 5

80kg x 3

90kg x 3

100kg x 2

1 extra rep more than last time. It’s years since I hit a double on 100. These are slowly progressing. I’m around the weight I was at a long while back when front squats were at their best. I think my 1Rm is 110. Physio is starting next week so I’d like to be back to low bar before Xmas and hopefully by then I’ll have a new 1rm on the front squat. I’d like anything around 120

Dtp1979

so I had been looking for some bumper plates for my new rogue bar as the mild steel plates scratch the bar. Most places on adverts/done deal were selling for over 3-4 per kilo. The average asking price was 350-500 for a 100kg set.

Then as my luck would have it I came across a guy selling 370kg for 600!!! Which is roughly 1.50 for a kilo. I couldn’t refuse could I?They’re in really good condition too. I have more plates now than a large restaurant. Time to offload a few of my older plates

Dtp1979

DB BENCH 

34kg x 8

32kg  10, 10, 14

These were not a joy today. The last set was feeling good midway hence why I repped out 14, to my surprise. 

Lat Cable pullover 75lbs x 3 x 15

DB Rev flys 13kg x 3 x 15

Lateral raise 7kg x 4 x 20

Mr. CooL ICE

https://www.boards.ie/discussion/comment/117923653#Comment_117923653

When are you accepting membership applications for DTP Strength Gym?

Dtp1979

https://www.boards.ie/discussion/comment/117931785#Comment_117931785

At the rate gyms are closing in Portlaoise I nearly could!

Dtp1979

Deadlift 

Worked up to 170kg x 2

Reverse hyper 15kg x 4 x 12

GHD x 4 x 10

Leg extension x 4 x 12

Started light on the leg extension and worked up to a horrible pukerific last set of 12

Dtp1979

Deadlift 

Worked up to 170kg x 1 

150kg x 2 x 3

Gravity was not my friend today. These felt terrible and heavy. I need to bring a second deadlift day into the routine. 170 shouldn’t feel this heavy for me

Reverse hyper  

20kg   12, 12, 15, 15

Upped the weight again today. A noticeable difference in the glute and hamstring fatigue. 

Leg extension 

Level 5 x 3 x 15

GHR 10kg x 3 x 10

I spent weeks looking for jammer arms for my rack and nothing was coming in less than 400 so I decided to make my own. Should be ready tomorrow or Monday at a cost of around 30euro