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Getting stronger getting older

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  • Registered Users Posts: 12,759 ✭✭✭✭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.



  • Registered Users Posts: 17,527 ✭✭✭✭Mr. CooL ICE


    And that's my motivational advice quota for 2021 done



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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 



  • Registered Users Posts: 12,759 ✭✭✭✭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



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  • Registered Users Posts: 24,577 ✭✭✭✭Alf Veedersane




  • Registered Users Posts: 12,759 ✭✭✭✭Dtp1979


    SSB for squat yea. This is for benching.

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



  • Registered Users Posts: 24,577 ✭✭✭✭Alf Veedersane




  • Registered Users Posts: 12,759 ✭✭✭✭Dtp1979


    Yep

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




  • Registered Users Posts: 12,759 ✭✭✭✭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


     



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  • Registered Users Posts: 12,759 ✭✭✭✭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. 🙈



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 17,527 ✭✭✭✭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?



  • Registered Users Posts: 12,759 ✭✭✭✭Dtp1979


    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+



  • Registered Users Posts: 17,527 ✭✭✭✭Mr. CooL ICE


    It was a deal I couldn’t refuse

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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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.




  • Registered Users Posts: 12,759 ✭✭✭✭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



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  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 17,527 ✭✭✭✭Mr. CooL ICE


    Wahey! Congrats



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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



  • Registered Users Posts: 12,759 ✭✭✭✭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.



  • Registered Users Posts: 12,759 ✭✭✭✭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



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  • Registered Users Posts: 12,759 ✭✭✭✭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.



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