Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi all,
Vanilla are planning an update to the site on April 24th (next Wednesday). It is a major PHP8 update which is expected to boost performance across the site. The site will be down from 7pm and it is expected to take about an hour to complete. We appreciate your patience during the update.
Thanks all.

Getting stronger getting older

Options
1474850525357

Comments

  • Registered Users Posts: 12,727 ✭✭✭✭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.



  • Registered Users Posts: 12,727 ✭✭✭✭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.



  • Registered Users Posts: 12,727 ✭✭✭✭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.



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭Dtp1979


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



  • Advertisement
  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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

    Post edited by Dtp1979 on


  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Advertisement
  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 24,552 ✭✭✭✭Alf Veedersane


    It's shite, isn't it



  • Registered Users Posts: 12,727 ✭✭✭✭Dtp1979




  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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 



  • Registered Users Posts: 12,727 ✭✭✭✭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 🙂🙂🙂🙂🙂.



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 3,064 ✭✭✭j@utis




  • Advertisement
  • Registered Users Posts: 3,064 ✭✭✭j@utis




  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Registered Users Posts: 17,497 ✭✭✭✭Mr. CooL ICE


    When are you accepting membership applications for DTP Strength Gym?



  • Registered Users Posts: 12,727 ✭✭✭✭Dtp1979


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



  • Registered Users Posts: 12,727 ✭✭✭✭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



  • Advertisement
  • Registered Users Posts: 12,727 ✭✭✭✭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



Advertisement