Getting stronger getting older

Dtp1979

The past few weeks have been ****. Crazy busy in work, then I got Covid, the i hurt my back around the middle, then I hurt my back on the lower right side. Still managed to get in some light benching throughout all that.

Back still not 100% and my shoulder isn’t fixed either. If I can low bar squat again before Christmas I’d be happy at this stage.

Mr. CooL ICE

And that's my motivational advice quota for 2021 done

Dtp1979

Db bench

29kg x 3 x 8

these were my first attempt at heavy, in a few weeks. Not too bad.

incline Db press

13kg x 2 x 15

15kg x 3 x 15

18kg x 2 x 15

not sure if I ever did these in my life. I cannot explain how weird this movement felt on the first few sets. Keeping it light to start with. I’m sure the movement will become more natural and less weird.

DB Rev flys

Dtp1979

2nd November

Bench press 

 Cadillac bar mid grip 

45kg x 10

50kg x 10

55kg x 9

60kg x 6

I was looking up the elite fts cambered Swiss bar to spare my shoulders and came across Chris duffins Cadillac bar. With shipping it was coming in over 1K. No chance. 

I found a guy that makes these in co. Meath for 300. He makes an excellent copy in fairness. Top quality. 

Can’t move as much weight with it but there’s a Great range of motion with this bar. 

Chest supported DB Rev flys 11kg x 5 x 15

BB shrugs 100kg x 3 x 12

Lateral raises 7kg x 4 x 15

Cable push downs x 4 x 15 overhand 

Dtp1979

Front squat 

40kg x 5

50kg x 5

60kg x 3 x 5

Weight was fine. Back not 100% but squats didn’t seem to aggravate it thankfully. 

Reverse hyper 30kg x 4 x 12

Leg extension level 2 x 4 x 12

Alf Veedersane

https://www.boards.ie/discussion/comment/118110820#Comment_118110820

Did you not already have a SSB?

Dtp1979

https://www.boards.ie/discussion/comment/118112305#Comment_118112305

SSB for squat yea. This is for benching.

It’s a carbon copy of the kabuki model in the picture

Alf Veedersane

https://www.boards.ie/discussion/comment/118113074#Comment_118113074

Oh...you got a copy of the model?

Nice.

Dtp1979

https://www.boards.ie/discussion/comment/118113891#Comment_118113891

Yep

this is what I got from Meath. I hope Chris Duffin doesn’t sue 😬😬😬😬

Dtp1979

Incline DB press 

20kg x 5 x 12

These were ok. Not too light, just right. 

I’ll try stick to alternating these 3 bench variations. Incline DB, straight bar standard and kadallic bar. 

Facepulls x 4 x 15

Cable Tricep pushdowns x 4 x 12

Neck x 4 x 20

DB Rev flys 13kg x 3 x 12

 

Dtp1979

30degree Incline DB bench

22.5kg x 4 x 12

Seated row max weight x 3 x 15

BB shrugs 100kg x 4 x 15

Lat raises 7kg x 4 x 17

DB Rev flys 11kg x 3 x 15

Tipping away. Hopefully moving soon and that will mean dismantling this monstrosity of a gym so I’m not dedicating myself to a plan until I’m set back up properly. 

Oh yea, I also bought a leg press/hack squat machine. 🙈

Dtp1979

Front squats

50kg x 8

60kg x 6

70kg x 4

80kg x 3

90kg x 3 x 2

these we’re fairly doable. I’d say I could’ve got another 2 reps on the 90. Leg press arriving today or tomorrow so I’m excited about that. Also picked up a T bar row platform machine thingy for little or nothing. Around 1k new. That’ll be put aside for the new gym.

reverse hyper 50kg x 3 x 15

leg extension level 6 x 3 x 12

Mr. CooL ICE

Tipping away. Hopefully moving soon and that will mean dismantling this monstrosity of a gym so I’m not dedicating myself to a plan until I’m set back up properly. 

Oh yea, I also bought a leg press/hack squat machine

Hmm, moving is hard. Moving with a feckin hack squat machine is harderer. Would you not have held off on the new machine until the moving was done?

Dtp1979

https://www.boards.ie/discussion/comment/118214466#Comment_118214466

i got a dual hack squat leg press for just over 500 euro. It was worth X4 new. It was a deal I couldn’t refuse. Everything else second hand was 800+

Mr. CooL ICE

It was a deal I couldn’t refuse

Goes without saying, but this was read in a Marlon Brando voice.

Dtp1979

Db bench 30dg incline

25kg x 4 x 12

seated row max x 4 x 14

DB Rev fly 11kg x 4 x 17

BB shrugs 120kg x 4 x 12

Dtp1979

Front squat

just remembered it was deadlift day 🤦🏻. Only one deadlift session in a couple of months so I’m out of the habit.

50kg x 8

60kg x 6

70kg x 4

80kg x 3

90kg x 3

The third 90 was crap so I moved on. Strength is there though.

Reverse Hyper

60kg x 4 x 15

10kg jump in weight and still very manageable. Great pump and I’ll increase weight again the next day

Leg extension

level 4 x 2 x 15

level 2 x 15

Legs like jelly

Dtp1979

Benchpress Kadillac bar

wide grip

60kg x 5 x 8

Seated row Max Weight x 3 x 15

lateral raises 7kg x 3 x 17

Tricep push down x 3 x 15

Db shrugs 40kg x 3 x 12

DB Rev flys 12.5kg x 2 x 15

Dtp1979

Spent most of the morning assembling and making the hack squat machine fit. It really is a tidy little machine.

I also convinced myself that the t bar row would fit. I won’t be too devastated if I have to put it in storage for a little while. I’ll see how it goes.

Dtp1979

Deadlift

100kg x 6

120kg x 5

140kg x 3

My lower back was tight today and no amount of warming up would loosen it. I was working in a very awkward position all day yesterday. 140 felt like 170 so I left it alone for today.

Leg press 80kg x 3 x 12

nice snd smooth. Just trying it out today plenty of movement to go heavier

Reverse hyper 60kg x 3 x 15

leg extension level 5 x 3 x 15

Dtp1979

Incline DB bench

25kg x 3 x 12

DB Rev flys 11kg x 5 x 17

singlehand tricep push downs x 3 x 15

lateral raises 7kg x 4 x 17

T bar row 40kg x 3 x 15

t bar is a lovely piece of kit

Dtp1979

Front squat

90kg x 3 or 4 x 3

massive jump in performance today. These were heavy but completely doable and my technique held up fine. Very happy with these.

leg press

80kg x 110kg x 3 x 10

leg extension

level 2 x 3 x 15

dead

Dtp1979

BB Bench press

80kg x 3 x 2

70kg x 3 x 5

60kg x 5

T bar row

40kg x 15

45kg x 2 x 12

Dtp1979

Latest additions include :

dumbells 6kg - 35kg

baby 3.08kg 🙂

I think the baby will be lifted more than the dumbells for the next little while

Mr. CooL ICE

Wahey! Congrats

Dtp1979

Front squat

60kg x 5

70kg x 3

80kg x 3

90kg x 3

100kg x 1

hack squat 40kg x 3 x 5

these are harder than you think, stop judging me

Dtp1979

Deadlift 140kg x 3 x 3

reverse hyper 60kg x 3 x 15

a modest workout. I’ll try get a good run together for this year. Not setting any goals for a change

Dtp1979

I’m still lifting pretty consistently but not following any plan. No deadlifting at the floor is full of gym stuff waiting to be moved to new premises, which will be soon.

Ive gone back to SSB squatting the last week after a spell of front squatting. I think I’m doing them much better and don’t feel the lower back pressure I did a few months ago. I’m pulling down on the handles and that’s centering the plates better.

I’ve bought a full commercial York power rack for very little. I’m cutting it up snd turning it into a half rack. Really enjoying it. I’m making safety catchers at the moment that would hold 500kg I’d say.

Dtp1979

Update

Lifting has taken a back seat to life in the last few months. I’ve moved house, bought more gym equipment, transformed my shed into a kickass gym when is almost ready. Pics will follow. I had to build a 14’ wall, fit ten 8 x 4 slabs overhead on my own and paint AND move the gym equipment from one house to the other, all done in the mornings starting from 5, so I wasn’t exactly laying idle.

My last session a few months ago, I was warming up on bench when a ‘safety bar’, a good 10kg, fell from above my head and caught me on the forehead leaving a 2” gash. Off to A and E. If I had been a few inches further up on the bench then my teeth would’ve been knocked in 🤮.

Today:

Deadlift 120kg x 3 x 3

RDL 80kg x 3 x 6

Hip thrust machine 60kg x 3 x 10

Hopefully this light workout won’t cripple my fresh little glutes with DOMS tomorrow

Dtp1979

Bench press 60kg x 5 x 8

db Rev fly 10kg x 4 x 15

tricep machine 22.5kg x 4 x 15

still easing into it. Triceps nice snd pumped. Bench 5 x 8 was ok.

video below and before and after pic. The wall with the unfinished door was the wall I had to build to seperate the shed. The gym isn’t finished yet. Need to move the cable machine out of the rack and build a deadlift platform maybe. Grey floor legs on rack gotta go. It was originally a 3/4 cage that I made into a half rack

Video won’t load.

Dtp1979

Different angle

Dtp1979

Today was my first day to low bar squat in what must be a year. The weight isn’t worth recording. Time under the bar and holding it in place is what’s important. Almost all the pain is gone now. Near full flexibility. All solved by a cortisone injection and my new physio.

squats

GHD x 3 x 6

Reverse Hyper 50kg x 3 x 8

Hip thrust 60kg x 3 x 10

leg curl 63kg 15, 14, 10, 11

i had bought a hip thrust machine months ago but had no space to use it. As soon as this gym was built and I had it fitted, a better gymleco hip thrust machine popped up for sale so I got that instead.

also sold my leg extension for 400 profit and bought a dual leg extension/leg curl machine. It came in manky brown so I died the leather black. Looks great.

Dtp1979

DB incline bench

20kg x 5 x 12

BB rows 60kg x 4 x 10

DB Rev flys 12.5kg x 5 x 10

Tricep machine x 4 x 15

Bicep machine x 4 x 10, 10, 9, 9

side lateral raises 6kg x 4 x 15

BossArky

Your home gym looks awesome. Good job.

Dtp1979

https://www.boards.ie/discussion/comment/119074593#Comment_119074593

Thanks. It’s a bit tight but has everything I want

Dtp1979

Yesterday

Bench press 70kg x 5 x 5

DB Rev flys 10kg x 5 x 15

bicep/triceps

Handy enough. I like this Thompson fatpad.

deadlift

100kg x 5

120kg x 3

130kg x 3 x 2

rpe 5 maybe really just trying to get the body used to deadlifting again

Just deadlifts this morning. No time to do anything else

Dtp1979

DB bench incline

22.5kg 10, 10, 10, 10, 12

DB Rev fly 12.5kg x 4 x 15

side lateral raises 6kg x 4 x 18

triceps/biceps

Dtp1979

Rehab squats

just getting my shoulder working again. Very little to mo pain but the shoulder takes alot of warming up to get the stiffness out of it. Will start adding proper weight going forward.

super circuits

1) leg press 60kg x 15

2) hip thrust 60kg x 10 🤮

3) leg extension 59kg x 10-12

4) GHD x 8

5) reverse hyper 60kg x 8

All one after the other, 2 mins rest and repeat. 3 rounds.

I thought the hip thrust was going to be a handy time filler of a piece but it turn out it’s a killer. Destroys my glutes, hamstrings and my quads get a going over too. Bonus

Alf Veedersane

There's a machine in the gym that you can load that has a padded strap across your hips so you don't have that fear that you'll take a bit of damage to the nether region

Dtp1979

Yea I’m familiar with that type of machine. My machine has a very good padded roller so it’s pretty good with no fear

Dtp1979

Bench press 72.5kg x 5 x 5

squat 100kg x 3

leg curls/extensions x 63 x 5 x 12

Dtp1979

Rehab squats

Worked up to 100kg x 3

i think I’m hesitating because the fancy safety’s I made are t fitting the rack. I may get the grinder out cause I’m not comfortable going over 100 without them

let press 100kg x 3 x 12

ghd x 3 x 8

Dtp1979

75kg x 5 x 5

heaviest 5 x 5 in a good while. No time for anything else

Dtp1979

Deadlift

140kg x 3 x 3

worked up in triples to to the working set. First time heavish deadlifting in forever. They moved really really well and I’m very happy with that. Can’t beat a good session of deadlifts.

I may start getting up earlier

Dtp1979

Squat

finally fixed the safeties.

100kg x 3

110kg x 2

120kg x 1

i expected 120 to feel like a 1rm but it didn’t. Probably could have done 2 but didn’t want to max out anything. No knee sleeves on either so I still have some strength.

Dtp1979

Squat day

Paused toe squats up to 60kg x 5

80kg x 5

100kg x 3

110kg x 3

120kg x 5!!!

I’ve been benching fine lately. Last session was 75 x 5 x 5. I’m losing patience with Boards.ie and this jumping screen **** so I only post when I have time.

As for todays work, the shoulder is doing great. Takes a few warm up sets but feels like normal then which is great. Paused toe squats are a nice twist on an old favourite of mine.

i was optimisticly aiming for 3 @120 but they felt much lighter than expected. Delighted with 5!!

superset for 3 rounds was:

leg extension x 69 x 12

hip thrust x 60 x 10

leg press x 100 x 12

rev hyper x 50 x 12

Dtp1979

DB bench

25kg x 4 x 12

Db Rev fly 12.5kg x 3 x 12

shrugs 80kg x 3 x 15

facepull 31kg x 3 x 15

triceps x 3 x 15

biceps

lateral raises

Dtp1979

Bench

77.5kg x 5 x 5

2.5 increases are proving doable on this makeshift 5x5 routine.

Dtp1979

something popped between my ribs when I was deadlifting the other day. Very weird but it’s put a stop to bb squats and deadlifts. Lunges this morning and Bulgarian split squats. Horrible.

bench moving nicely these days. I did 87.5kg x 3 yesterday which is close to or maybe is a PB

BossArky

https://www.boards.ie/discussion/comment/119645064#Comment_119645064

Did the belt get caught between the ribs or something? Ouch!