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Getting stronger getting older

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  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Bench press

    40kg x 5
    50kg x 6
    55kg x 6
    60kg x 6
    65kg x 6
    70kg x 6

    DB rows 30kg x 3 x 8

    My right shoulder was weird this morning. Maybe I slept on it or something or may have something to do with the tightness I was experiencing during squatting. I didn’t push any further and called it a day. If it continues then I’ll go to my voodoo healer.

    In other news, when I have time, I’m totally going to make an attachment add on for my new cable machine that’ll allow me to do seated rows and belt squats


  • Registered Users Posts: 24,562 ✭✭✭✭Alf Veedersane


    Candy Toe had a video on a belt squat attachment for a rack that looked relatively handy to make up.

    https://m.youtube.com/watch?v=9MPZ_6o-Li8


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Candy Toe had a video on a belt squat attachment for a rack that looked relatively handy to make up.

    https://m.youtube.com/watch?v=9MPZ_6o-Li8

    That looks really handy indeed. Thank you


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Ohp

    30kg x 6
    35kg x 6
    37.5kg x 6

    DB Rev fly 13kg x 3 x 12

    DB incline bench 22kg x 3 x 10

    Facepulls 31.8kg x 3 x 12


    Today was more a loosen my shoulders up and see if that niggle was still there. It is, slightly. It’s not that bad so I really should get it seen to, rather than letting it go and injuring myself. I’ll book in an apt asap.

    Db bench is something I’ll continue to do. It has to be almost neutral grip as I’m really confined with the space. An inch wider and I’m hitting off things.


  • Registered Users Posts: 24,562 ✭✭✭✭Alf Veedersane


    Might be worth looking at what may potentially be causing the shoulder problem since it seems to be a recurring issue.


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  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Might be worth looking at what may potentially be causing the shoulder problem since it seems to be a recurring issue.

    Yea he’s very vague in his diagnosis but he gets results all the same, in 1-2 sessions. I got the best part of a year out of the last treatment.
    Honestly I’d say it’s just old mma injuries and the nature of my work that flares it up. Awkward movements never suited me.


  • Registered Users Posts: 24,562 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Yea he’s very vague in his diagnosis but he gets results all the same, in 1-2 sessions. I got the best part of a year out of the last treatment.
    Honestly I’d say it’s just old age mma injuries and the nature of my work that flares it up. Awkward movements never suited me.



    True enough


  • Registered Users Posts: 530 ✭✭✭new2tri19


    True enough

    Probably nearer the truth , I used to get shoulder niggles swimming with paddles and most of the other lads around my age would complain of the same .
    I've never been to a physio in my life but I could generally fix my shoulder niggles by getting a resistance band thing and attaching it to a door handle and doing some light stretching/strengthing in all directions .


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    new2tri19 wrote: »
    Probably nearer the truth , I used to get shoulder niggles swimming with paddles and most of the other lads around my age would complain of the same .
    I've never been to a physio in my life but I could generally fix my shoulder niggles by getting a resistance band thing and attaching it to a door handle and doing some light stretching/strengthing in all directions .

    Ah, I’m learning as I go. The last time I had a shoulder niggle in my left I decided to do 2 courses of smolov jr bench back to back. That’s up there with the stupidest things I’ve ever done in weigh lifting.


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,495 Mod ✭✭✭✭BossArky


    Try supersetting banded pull aparts between each Bench set - if you haven't done so already.

    Also - warm up by lying face down on Bench with a very light DB in each band and do high rep sets of DB Reverse Flys out to the side (90 degrees) and then diagonally out in front (45 degrees?). Rear delts should be on fire after 3x10-20 which may help shoulders during rest of Bench workout.


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  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 6
    115kg x 6
    125kg x 6
    135kg x 6
    145kg x 6

    The weight moved well. Nothing was a struggle. Probably could have done 12 reps on each but I’m pretty sure that’s against the law.

    I hate higher reps.

    My minor shoulder has been overshadowed by something I twinged imagine my neck. Like a constant crik that starts in my neck and goes down the trap and into the neck. I wasn’t sure if deadlifting would’ve even be an option. Found it hard to drag my ass outa bed. Glad I did. As soon as I warmed up I was fine. Didn’t do the lat raises as I didn’t want to aggravate the shoulder.

    Wishbone split squats

    20kg x 8 (each leg)
    30kg x 8
    40kg x 8

    Trying to find a working weight to build on going forward. I found a new way of setting this up. Instead of squatting at the side and using the rack safeties as my safety, I put the barbell across the 2 Safeties and squat at the front. I don’t like how the barbell(safety) bends so I’ll make a new safety from box steel.
    This is a lovely exercise and it burns the bejaysus out of my quads and glutes.

    GHR x 3 x 10


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Bench press 2

    DB bench 25kg x 4 x 12

    BB Row 60kg x 4 x 10

    Ohp 35kg x 3 x 10

    Tricep pushdowns underhand grip x 3 x 10



    I’m dropping ohp as a main lift for this program. 2 main benching days. I’ll try progress on the dumbells with hypertrophy more in mind.

    Tried the Bossarky warmup and it seems to have worked for benching anyway. I won’t squat until I get the shoulder checked, which is tomorrow morning.

    The dumbells moved quite well. Good burn and no massive struggle.

    Ohp felt heavy, as it should after the benching.


  • Registered Users Posts: 530 ✭✭✭new2tri19


    Hopefully shoulder is nothing serious good luck in physio


  • Registered Users Posts: 1,799 ✭✭✭Patsy167




  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Patsy167 wrote: »

    I’ll try that, thank you. Hopefully it won’t make my arms any longer as my ohp is bad enough as it is


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Squat

    Wishbone squat 80kg x 4 x 10

    Rdl 100kg x 3 x 8

    GHR x 3 x 10

    Just because I shouldnt squat doesn’t mean I can’t squat something. I tried these out double leg. Nice quad pump and will be introduced at some stage as a B or C excersise.

    Got the box steel but need to weld on the pins. Today I rested it on 2 j hooks


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Edit


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Bench press

    55kg x 6
    60kg x 6
    65kg x 6
    70kg x 6
    72.5kg x 6

    BB row 62.5kg x 4 x 10
    DB Rev flys 13kg x 4 x 10

    Facepulls 34kg x 3 x 15

    Ab wheel x 2 x 10





    I did my new shoulder warmup and started hanging from a pull-up bar to fix my old shoulders. I’ll try keep routine this going forward regardless of shoulder issues. Prevention is the best cure n all that.
    My voodoo healer seems to have helped a good bit but another session or 2 needed.
    Safety squat bar is on order. ITS FOR MY INJURY, STOP JUDGING ME!!!!

    Decided to superset the rows and flys to get a good back pump going. It worked. Flys were particularly hard as my I had already done about 60 light ones in the warmups

    Stopped at set 2 as I started to feel a strain in my shoulder.


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,309 CMod ✭✭✭✭coffee_cake


    You literally will have a whole gym in there haha


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    You literally will have a whole gym in there haha

    Getting out of hand. Ive no idea where I’m going to put the rowing machine I want to buy


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  • Registered Users Posts: 24,562 ✭✭✭✭Alf Veedersane


    Is that all in the house you're doing up?

    Cos I'm just thinking of the hassle of moving it all to lift floors


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 6
    120kg x 6
    130kg x 6
    140kg x 6
    150kg x 6
    ** all bealtless

    All beltless. Slightly twinged my back on the very last rep. The weight moved fine all throughout.

    Wishbone split squat

    45kg x 3 x 10 each leg

    More weight and reps than the last day. Massive quad pump. I can hardly walk. Think I’ll build a j hook of some description to hold these. The new safety is perfect but it’s a bjtch starting on your knee.

    Skipped GHR as I find it taxing on the back at times. Don’t want to risk anything.

    Leg extension 50kg x 3 x 12

    Oh my quads.
    Did these double leg to save time. Off like a duck I go

    30 second pull-up bar hang


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    My new engineering feat. Heavy grade 50mm box, weld 2 25mm rods, paint blue and fabulous. Done.


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Bench press 2

    DB bench 27kg x 4 x 12

    BB row 62.5kg x 3 x 12

    Ohp 35kg x 3 x 10
    DB Rev flys 13kg x 3 x 12

    The 27’s were a tad more challenging today. I’d say I’ll max out at 29 x 12 then move the reps down to get the weight up.

    Rows were handy. Plenty more movement for the weight to increase

    Ohp was tiring. Shoulder felt ok.


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Squat

    Wishbone squat

    100kg x 5 x 10

    GHR x 3 x 10

    These were fine. I’m giving my shoulder a little time to heal so this movement will keep the wheels turning.
    Slept it out so didn’t get much work in today


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Bench press

    50kg x 6
    55kg x 5
    60kg x 5
    65kg x 5
    70kg x 5
    75kg x 5

    Only a tiny bit of qwareness in the shoulder. Weights felt light throughout. Really happy with these today.

    BB row 65kg x 4 x 12

    Starting to feel these around 10.

    Tricep pushdows 25kg x 3 x 15
    DB Rev flys 13kg x 3 x 15


  • Registered Users Posts: 24,562 ✭✭✭✭Alf Veedersane


    Candy Toe had a video on a belt squat attachment for a rack that looked relatively handy to make up.

    https://m.youtube.com/watch?v=9MPZ_6o-Li8

    Found the actual piece of kit (well, he'd linked to where you can buy it) so you get a better idea of what it looks like

    https://coahulla-iron.myshopify.com/products/belt-squat-attachment


  • Registered Users Posts: 12,740 ✭✭✭✭Dtp1979


    Found the actual piece of kit (well, he'd linked to where you can buy it) so you get a better idea of what it looks like

    https://coahulla-iron.myshopify.com/products/belt-squat-attachment

    I’d make that in 10 mins. Thank you


  • Registered Users Posts: 530 ✭✭✭new2tri19


    Dtp1979 wrote: »
    I’d make that in 10 mins. Thank you

    Handy to be good at welding theres nothing in alot of these fitness attachments and they want mad money for them , head down to local steel fabricatior and they probably knock one up in a few minutes .


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  • Registered Users Posts: 24,562 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    I’d make that in 10 mins. Thank you

    Only saw the link today and looked it and thought it looked handy for someone who has the gear to knock together!


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