Getting stronger getting older

Dtp1979

Bench press

75kg x 3

77.5kg x 3

80kg x 5

today was the first time in a long time I had no fear about my shoulder. I was only supposed to do 3 @80 but I had a new found confidence in the shoulder holding up so I did 5. To my surprise it was easy and I probably could’ve done another 2-3.

good day.

Dtp1979

Deadlift

130kg x 3

140kg x 3

150kg x 1

took my time doing these. The back seems to have sorted itself out. I’ll start to climb back up the weight now.

All beltless, cause I forgot to put on my belt

Dtp1979

Bench press

75kg x 3

80kg x 3

82.5kg x 3

some accessories

Dtp1979

Squat yesterday 120kg x 3. Handy.

bench today

70kg x 5

75kg x 5

80kg x 5

now weighing 85kg even. Must be 6-7 years since I was this skinny

Dtp1979

Deadlift

130kg x 3

140kg x 3

150kg x 3

Top set was fine. Easing back in. Plenty left in the tank and back felt fine.

Hack squat

100kg x 8

105kg x 8

110kg x 8

Hip thrust 90kg x 3 x 10

leg curls max +2.5 x 4 x 12

Dtp1979

Bench press

loads of warmup sets

75kg x 5

80kg x 3

85kg x 1

85 was very comfortable

pec dec

tricep push downs

DB shrugs

Dtp1979

Half did a squat session yesterday when the youngest woke up early

bench

77.5kg x 5

80kg x 2 bad elbow pain

my right elbow is giving trouble now. I can’t catch a break.

Alf Veedersane

https://www.boards.ie/discussion/comment/121868851#Comment_121868851

I know that feeling. Like when your first choice in Minesweeper is the mine

Dtp1979

https://www.boards.ie/discussion/comment/121875724#Comment_121875724

Looking into it it looks like golfers elbow. Don’t know the last time I watched golf. Plenty of info online to help it.

Dtp1979

Yesterday I benched 70kg x 5. Elbow was starting to feel a bit stiff but no pain. Left it at that.

Today

100kg x 3

120kg x 3

130kg x 3

140kg x 1

i think this is the first time I’ve ever went from 100-120 with nothing in between. For years I’ve given 120 far too much respect as it was a major hurdle in my head for a long time. I’d always tentatively work up to it. So today I decided to treat it like I was going from 80-100 and it worked and was fine.

it’s been several weeks since I squatted heavy so I was very happy that 140 moved comfortably. I didn’t push it past 1 rep but I had 3-4 in me. All good

Hack squat

100kg x 8

110kg x 8

120kg x 8

leg extensions x loads

Dtp1979

Bench press

70kg x 5

75kg x 5

60kg x 10

my elbow isn’t giving that much trouble.

Today I did every rep with a 3-4 second eccentric. Barely got the last rep of 75 up. Easily makes things 30% harder with 40% more pump. Word on the street is that these are great.

DB bench

20kg x 10

22kg x 10

25kg x 10

rev fly machine x 3 x 10

DB shrugs 40kg x 3 x 15 long pause at the top of each rep.

pain free so a good day at the office

Dtp1979

Deadlift

130kg x 3

140kg x 3

150kg x 3

160kg x 3

Today’s session started with my back feeling weak. I was half expecting another 100 x 3 and leave it kinda day. But it loosened up. Final 2 reps at 160 felt heavy

Hip Thrust 90kg x 3 x 12 🤢

leg curls max x 4 x 12

Dtp1979

Bench press

75kg x 3

77.5kg x 3

80kg x 3

62.5kg x 10

All slow eccentric. Much better way of controlling bar path and technique. I think I’ll do these for a few weeks. Elbow is at 90%.

shoulder press machine x 4 sets

lateral raises cable x 3 x 10

DB shrugs

corks finest

God almighty that's some lifting

Dtp1979

https://www.boards.ie/discussion/comment/121909358#Comment_121909358

You’d see 16 year old girls lift more on Instagram 🤣

corks finest

Deadlift 130 kg

I couldn't even try

I could when I was 16 / 7 on for a few years,

Used train in the Cork weight training centre, South terrace Cork 47 plus yeas ago,

Now I stick to the machine and light weights

Dtp1979

https://www.boards.ie/discussion/comment/121910180#Comment_121910180

Never too old to get back into it

Dtp1979

Squat

Paused toe squats to 80kg x 3

100kg x 3

120kg x 5

135kg x 3

145kg x 1

Felt a little bit heavier than I was hoping but got it done. No sticking points. Elbow was sore after the 120 x 5 but grand for the rest.

leg extensions

corks finest

Na tbh I lost a lot of weight last 2 years,

Training ( treadmill and walking)

Happy enough ,as I fell off a 🪜 and bust collar bone , clavicle etc,and elbow,

I haven't the strength to lift big,

I had a lash off a machine in the mardyke arena this morning after my treadmill

Enjoyed it

Dtp1979

Bench press

70kg x 5

75kg x 5

77.5kg x 3

65kg x 7

All slow eccentric. Felt weak today. Could get 5 on the 77.5 or 10 on the back off.

assistsnce stuff

Alf Veedersane

https://www.boards.ie/discussion/comment/121912956#Comment_121912956

I had a hip replacement last year at 42. I don't squat but I can box squat. You can work around what you can't do and get stronger.

And lifting big is relative.

Whatever you enjoy is most important but don't limit yourself just because you think you can't

corks finest

Well said

Dtp1979

Did a little deadlift session yesterday. Not worth recording.

Bench press

75kg x 3

80kg x 3

82.5kg x 3

65kg x 10

All slow eccentric

wasnt expecting to complete the last set as 80kg felt very heavy. 82.5 was easier than 80

rev fly 61 x 3 x 12

DB bench 20, 22, 25 x 3 x 10

lateral raises

Dtp1979

Light squat session this morning. Light sets mixed with tweaking the roller J-cups I made. Now I have rollers on bench press and squat rack. Saved about 1k making them myself.

Dtp1979

Bench

75kg x5

80kg x 3

85kg x 1

85 felt so good I went for 90. Was ok

Dtp1979

Bench press

Dose of food poisoning yesterday so I was in no shape to deadlift of squat today.

Bench

70kg x 5

75kg x 5

77.5kg x 5

65kg x 11

Good improvement on the last 5’s session. Last time I could only manage 3 on 77.5 and barely got 10 on the 65’s. Could’ve got 12.
all done slow eccentric

Accessories

Dtp1979

bench press

75kg x 3

80kg x 3

85kg x 3

67.5kg x 10

Seems like I’m posting bench only recently. Sore back, Easter holidays messing my routine up and lack lustre deadlifting.

Happy enough with today’s workout. The 85 was sloppy so I’ll repeat next time. Barely got the 10th rep on 67.5.
double tap doesn’t give me full stops on here anymore and sentences start with lower case so apologies. Annoying

Rev flys 61 x 3 x 10

Lateral raises and shrugs

Dtp1979

Squat

Paused toe squats up to 80kg x 4

100kg x 3

120kg x 3

130kg x 1

After adjusting these J cups I was afraid they were a tad high. Maybe 20mm. played a factor in my not attempting a second rep at 130.

Hack squat

120kg x 8

130kg x 2 x 8

Leg extensions

Dtp1979

Bench press

All slow eccentric

75kg x 5

82.5kg x 3

92.5kg x 1

67.5kg x 10

Increased weight on the 3’s and 1. Very happy with the outcome. 92.5 was slow but it was a clean steady non sloppy rep. 67.5 was tough but easier than the last day.
today I really concentrated lat tension and it helped for sure

Dtp1979

hurt my back lifting an awkward shower tray so deadlifting and squatting is out for a few days.

Bench press

All slow eccentric

70kg x 3

75kg x 3

80kg x 5

85kg x 3

95kg x 1

Although a nice increase in weight, these were sloppy and awful. Could’ve put a 3x2 under my arse for the 95.

Dtp1979

Bench press

80kg x 3

85kg x 3

87.5kg x 3

Went back to TNG to see how it’s feeling. These were ok. I had a 4th on the last so that’s hopeful.
My back feels ok now. Back to deadlifts tomorrow but not heavy. I’ve been doing plenty of accessories on my legs in between.

Dtp1979

Deadlift

80kg x 8

100kg x 8

120kg x 5

Kept it light as easing back into these. Back was fine.

Dtp1979

Bench press

80kg x 5

85kg x 3

92.5kg x 1

What a great morning. They all moved so well. Really happy that the 92.5 flew up allmost and it was much harder a week ago.
on another note, I hurt my back in work again. Exact same area as last week. Raging.

Dtp1979

more bench

Back still in recovery mode

75kg x 5

80kg x 5

85kg x 5

70kg x 8

60kg x 15

Last set last 2 reps weren’t amazing. Slow but got there

Dtp1979

squat yesterday

60kg x 8

70kg x 8

80kg x 8

Back not 100% but these were fine

Hip thrust 90kg x 3 x 8

Leg extension lots

Dtp1979

Bench press

80kg x 3

85kg x 3

87.5kg x 3

70kg x 10

60kg x 15

The last sets was either going to be 87.5 or 90 based off of the 85. My ego said 90 and my head said 87.5. My head won this time. Basically a repeat of the last 3’s workout.

Pretty sure 70x10 is a PR, and what’s better is I’d say I had another 2-3 in me. Probably another 2 at 60 too.
I remember starting off this years ago hardly able to do 2 at 60.

Rev fly machine

DB Incline press

Tricep push downs

Db shrugs

Dtp1979

Deadlift

100kg x 5

120kg x 3

140kg x 3

160kg x 1

120 felt so comfortable on my back that I went up in weight. 160 was great too. I had 2-3 more in me but wasn’t chancing anything heavy this early after my minor back tweak

Dtp1979

Bench press

80kg x 5

85kg x 3

95kg x 1

95 was slow but steady. At no point did I think it would fail. Happy with that. I think I’ll stick with 95 next time but increase the 3 to 87.5

Dtp1979

Bench

75kg x 5

80kg x 5

85kg x 5

70kg x 12

60kg x 12

Final set of 5’s was poor and no improvement on the previous 5’s. I’ll stay at this until it becomes easier.
light squat session yesterday.
70 x 12 Is most definitely an all time PB for sure.

Accessories

Dtp1979

Deadlift

100kg x 8

120kg x 3

130kg x 3

Back still not right. Nearly there

Slow eccentric painful leg curls 5 sets

Dtp1979

squat

100kg x 3

120kg x 3

130kg x 1

Testing the waters. 130 was slow but pain free.

Bulgarian split squats

leg extensions

Dtp1979

Bench Press

80kg x 3

85kg x 3

90kg x 3

Wohoo. I think the last time I did 90x3 was when I did smolov jnr. Anyway it wasn’t the prettiest of sets. Bar path was sloppy, probably because I’m always nervous of 90. But the strength was there. I’ll repeat all this again a few times until it becomes easier and before I move up in weight.

I have a lovely StarTrac/Nautilus lat pulldown/chest supported row dual machine on the way. Ive never seen a machine like it before. I’ve been neglecting my lats for a good while. Time to build my back and have that help my Bench

Dtp1979

Deadlift

100kg x 5

120kg x 3

130kg x 2

140kg x 1

150kg x 1

160kg x 1

Leg curls

Looking around my gym I see most machines are dual purpose. My GHD and reverse hyper have hooked up and decided to have a baby. Due in the next few weeks.
I see Rogue made a made a ghd/reverse hyper combo. It’s huge and a shocking price but it gave me the idea to join my two together and free up some space. Plans are drawn up and when combined it’s actually going to take up less space than the GHD alone.

Dtp1979

Bench press

80kg x 5

87.5kg x 3

95kg x 1

95 was a bit harder today because I went up from 85 to 87.5 on the 3’s. Not sur really. Happy enough the the 87.5.

Dtp1979

Bench press

75kg x 5

80kg x 5

85kg x 4

Failed the 5th rep. This was a repeat of the last 5’s. I was nowhere near top form today. Everything felt off. There’s a little ache in my shoulder and I think that created a fear to push myself 100%.
Rinse and repeat.

Dtp1979

Deadlift

120kg x 3

140kg x 3

160kg x 3

Didn’t think I’d get over 100kg this morning. I had a very sore back waking up. Very happy to reach 160.

Dtp1979

bench press 75kg x 3

Vertical row

Shrugs

Aches and pains all over. Stopped at 75 and my elbow and shoulder were hurting.

Got my new Lat pulldown/vertical row machine. Nicest piece of kit over ever used.
I also got my GHD/Reverse hyper machines made into one.

Dtp1979

squat

100kg x 3

120kg x 3

130kg x 1

Body felt ok this morning. It’s really becoming a lottery each day I wake. Yesterday I woke feeling like I was hit by a lorry, today I’m grand. 130 was fairly good and I had more reps there if needed.

Hip thrust 90kg x 3 x 12

Sickening

Hack squat 100kg x 3 x 8

Leg extensions

Dtp1979

Bench press

80kg x 5

85kg x 3

95kg x 1

Still a niggle in my shoulder and it’s definitely affecting my confidence to push hard. I did 85 instead of 87.5 in the hopes that it’d make 95 easier. 95 was ok but by no means easy.

Vertical row 73kg x 3 x 15

Pec dec x 3 x 10

Dtp1979

Deadlift

140kg x 5

160kg x 1

Was meant to be 160kg x 3 then 170 for 1. After I finished the 160 I felt the smallest of tweaks. Probably could have went on but decided the reward was not worth the risk. Everything before that felt great.

Hack squat 100kg x 3 x 8

GHD X 3 x 6

Leg curls x lots