Getting stronger getting older

Dtp1979

Ohp

40kg x 4
45kg x 3
50kg x 2
55kg x 1
57.5kg x 1

Although I feel weakest at this lift, it’s the one where I’m pretty much at my old 1rm of 60kg, which I feel I could’ve got today. There’s no other lift where I feel I could hit my old 1RM yet. Maybe squat woukd be close.

Ohp 40kg x 4 x 6
Db Rev fly 11kg x 4 x 12
Single rope tricep push down 11kg x 4 x 8

Happy enough with that.

Dtp1979

Squat cycle 2

75kg x 6
90kg x 6
105kg x 6
120kg x 6
125kg x 6

Basically adding 5kg to everything this cycle. 2.5kg on bench and ohp. There was a seriously hairy moment on my last rep at 105. For the first time ever the bar slipped down on my back near the top of the rep. Almost pulled the shoulders off me and hyper extended my wrists. Don’t know how I got the bar back to the hooks. The rest of the sets were grand. Tiring.
I hate high ish reps.

RDL

105kg x 3 x 6

How did i ever like these?

Single leg extension 25kg x 3 x 12

Swole

Dtp1979

There’s no way I did split squats today did I??

coffee_cake

Giggle
He just wants to be like you

Dtp1979

coffee_cake wrote: »

Giggle
He just wants to be like you

Well technically he is getting stronger as he gets older

Alf Veedersane

Dtp1979 wrote: »

There’s no way I did split squats today did I??

Squat cycle, perhaps?

First rule of Fight Club: quote someone when they make a mistake.

Dtp1979

Bench press

50kg x 6
55kg x 6
60kg x 6
65kg x 6
70kg x 6

I added 5kg instead of 2.5kg. They were grand tbh. Might stick with 5 and see how it goes. I won’t make that mistake with ohp though.

DB Rev fly’s 11kg x 3 x 15
Single rope tricep pulldown 10kg x 3 x 12
Bicep curls 29kg x 3 x 13

Decline DB press 18kg x 3 x 12
BB shrugs 90kg x 3 x 12

Decline weight was just a tester as I’m not used to them. 18kg was very easy, even after the tricep work. Might switch them around next time. In and out in 50mins.

Alf Veedersane

No split squats today either?

Dtp1979

Alf Veedersane wrote: »

No split squats today either?

I don’t think I hate myself enough

Alf Veedersane

Dtp1979 wrote: »

I don’t think I hate myself enough

Your wallpaper says hi.

Dtp1979

Alf Veedersane wrote: »

Your wallpaper says hi.

I have to say I’m lost there, Alf?

Alf Veedersane

Dtp1979 wrote: »

I have to say I’m lost there, Alf?

Never mind :pac:

coffee_cake

I dont think Alf likes your wallpaper

Dtp1979

coffee_cake wrote: »

I dont think Alf likes your wallpaper

Ah, I own it but it came with the house.

Dtp1979

Ohhh, chest doms. That was unexpected

Dtp1979

Deadlift

110kg x 6
120kg x 6
130kg x 6
140kg x 6
150kg x 6

Nothing there gave me any hassle. Last 3 reps felt like cardio but apart from that it was easy.

Leg curls 25kg x 4 x 12
Single leg extensions 26.25kg x 4 x 12

Huge upper leg pump.

Dtp1979

Ohp

35kg x 6
37.5kg x 6
40kg x 6
42.5kg x 6
45kg x 6

These were grand. Something has clicked with me in this lift. It’s going well these days.

Ohp 35kg x 3 x 10
Db Rev flys 13kg x 3 x 10

Underhand cable tricep pushdown 10kg x 4 x 10
Lat raises 9kg x 4 x 8
Curls 29kg x 4 x 14

Alf Veedersane

Have you done OHP for a decent stretch before and it's just clicking this time or is it the first time you've done it for any decent period of time?

Dtp1979

Alf Veedersane wrote: »

Have you done OHP for a decent stretch before and it's just clicking this time or is it the first time you've done it for any decent period of time?

No I’ve nearly always had an ohp day. It feels more natural this time around

Dtp1979

Squat phase 2

90kg x 5
105kg x 5
120kg x 5
130kg x 5
135kg x 5

I had half an hour to kill. Very last rep was a grind but glad I got them done

Dtp1979

Bench press

52.5kg x 5
57.5kg x 5
62.5kg x 5
67.5kg x 5
72.5kg x 5

Gravity felt stronger today. Get through them nonetheless.

Db Rev flys 13kg x 3 x 10
Single rope triceps push downs 10kg x 3 x 12
Bicep curls 29kg x 3 x 15

Decline Db press 20kg x 3 x 12

Dtp1979

Deadlift

115kg x 5
125kg x 5
135kg x 5
145kg x 5
155kg x 5

I had one too many drinks last night at a zoom thingy and was feeling ropey today. Didn’t hold me back though and flew through these.

Dtp1979

Ohp

37.5kg x 5
40kg x 5
42.5kg x 5
45kg x 5
47.5kg x 5

These went grand. No hassle at all

Ohp 37.5kg x 3 x 8
Db Rev flys 13kg x 3 x 12
Neck work facing forward 10kg x 3 x 15

Great to feel a neck pump again. I’ll try keep these up.

Underhand tricep push downs 10kg x 3 x 12
Biceps 34.5kg x 3 x 10

Big jump in weight on the biceps. Just the way the plates worked out.

Dtp1979

Squat

100kg x 4
115kg x 4
125kg x 4
135kg x 4
140kg x 4

I think that 140 x 4 is the heaviest 4 reps I’ve ever done? I’ll have to look back. Last rep was a pig and all over the place technique wise. Video doesn’t do the struggle any justice.

Single Leg extension 27.5kg x 4 x 10
Neck back to front 10kg x 4 x 15
https://m.youtube.com/watch?v=-gy43OY_5Tw

Dtp1979

Dtp1979 wrote: »

Squat

100kg x 4
115kg x 4
125kg x 4
135kg x 4
140kg x 4

I think that 140 x 4 is the heaviest 4 reps I’ve ever done? I’ll have to look back. Last rep was a pig and all over the place technique wise. Video doesn’t do the struggle any justice.

Single Leg extension 27.5kg x 4 x 10
Neck back to front 10kg x 4 x 15
https://m.youtube.com/watch?v=-gy43OY_5Tw

Yep 140 x 4 is indeed a pb. The closest I got was 137.5 x 4 during smolov jnr

Dtp1979

Bench press

52.5kg x 5
57.5kg x 5
62.5kg x 5
67.5kg x 5
72.5kg x 4
77.5kg x 3 didn’t attempt fourth.

Had most of this done when I realised I was doing the previous workout. Switched to x 4. Hadn’t got another rep for the last

Dtp1979

Deadlift

120kg x 4
130kg x 4
140kg x 4
150kg x 4
160kg x 4

160 was easier than 150. Really really happy with the top set. I’d say I had another 2-3 reps in me. Nice one.

Leg curls 27.5kg x 3 x 12

Dtp1979

Ohp

40kg x 4
42.5kg x 4
45kg x 4
47.5kg x 4
50kg x 4

Getting close to my limit on these now.

Ohp 37.5kg x 4 x 8
Db Rev flys 13kg x 4 x 12

Underhand tricep extension 10kg x 4 x 10
Db shrugs 38kg x 4 x 12
Neck forward facing 10kg x 4 x 15

Dtp1979

Squat

Toe squats to 90kg x 4

110kg x 3
120kg x 3
130kg x 3
140kg x 3
145kg x 1

These were feeling great today. I think it’s the first time ever I did 120 without a belt, simply because I forgot to put it on today. The rest were belted, obviously! The last rep on 140 was a pig. Got the first 145 up but couldn’t get out of the hole on the second. I think the tough 140 on the previous set threw me and rattled my confidence.

No time for anything else.

Dtp1979

Bench press

62.5kg x 3
67.5kg x 3
72.5kg x 3
77.5kg x 3
80kg x 3

Heaviest triple since god knows when. Happy with that after my disappointing squat session.

Db Rev fly 15kg x 4 x 10

Upper the weight for these. 10 was manageable. I plan on doing more lat work in the coming months. I dig my welder out and I’m in the process of making my landmine row attachment and spare J hook become one. That way I can adjust the height of the bar on the squat rack, use the safety bar as the resting point, and it will be very versatile. It can be used for t bar rows, Viking press, belt squat, and plenty more.

Db shrugs 40kg x 3 x 15
Overhand tricep push downs 11kg x 3 x 12
Bicep curls 34kg x 3 x 10
Ab wheel rolls x 3 x 8

Neck rear facing 11kg x 3 x 10
Deficit Db bench 20kg x 3 x 12