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Getting stronger getting older

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


    Different angle



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


    Today was my first day to low bar squat in what must be a year. The weight isn’t worth recording. Time under the bar and holding it in place is what’s important. Almost all the pain is gone now. Near full flexibility. All solved by a cortisone injection and my new physio.


    squats

    GHD x 3 x 6

    Reverse Hyper 50kg x 3 x 8

    Hip thrust 60kg x 3 x 10

    leg curl 63kg 15, 14, 10, 11

    i had bought a hip thrust machine months ago but had no space to use it. As soon as this gym was built and I had it fitted, a better gymleco hip thrust machine popped up for sale so I got that instead.

    also sold my leg extension for 400 profit and bought a dual leg extension/leg curl machine. It came in manky brown so I died the leather black. Looks great.



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


    DB incline bench

    20kg x 5 x 12

    BB rows 60kg x 4 x 10

    DB Rev flys 12.5kg x 5 x 10

    Tricep machine x 4 x 15

    Bicep machine x 4 x 10, 10, 9, 9

    side lateral raises 6kg x 4 x 15



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,499 Mod ✭✭✭✭BossArky


    Your home gym looks awesome. Good job.



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


    Thanks. It’s a bit tight but has everything I want



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


    Yesterday

    Bench press 70kg x 5 x 5

    DB Rev flys 10kg x 5 x 15

    bicep/triceps

    Handy enough. I like this Thompson fatpad.


    deadlift

    100kg x 5

    120kg x 3

    130kg x 3 x 2

    rpe 5 maybe really just trying to get the body used to deadlifting again


    Just deadlifts this morning. No time to do anything else



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


    DB bench incline

    22.5kg 10, 10, 10, 10, 12

    DB Rev fly 12.5kg x 4 x 15

    side lateral raises 6kg x 4 x 18

    triceps/biceps



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


    Rehab squats

    just getting my shoulder working again. Very little to mo pain but the shoulder takes alot of warming up to get the stiffness out of it. Will start adding proper weight going forward.

    super circuits

    1) leg press 60kg x 15

    2) hip thrust 60kg x 10 🤮

    3) leg extension 59kg x 10-12

    4) GHD x 8

    5) reverse hyper 60kg x 8

    All one after the other, 2 mins rest and repeat. 3 rounds.

    I thought the hip thrust was going to be a handy time filler of a piece but it turn out it’s a killer. Destroys my glutes, hamstrings and my quads get a going over too. Bonus



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


    There's a machine in the gym that you can load that has a padded strap across your hips so you don't have that fear that you'll take a bit of damage to the nether region



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


    Yea I’m familiar with that type of machine. My machine has a very good padded roller so it’s pretty good with no fear



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


    Bench press 72.5kg x 5 x 5

    squat 100kg x 3

    leg curls/extensions x 63 x 5 x 12



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


    Rehab squats

    Worked up to 100kg x 3

    i think I’m hesitating because the fancy safety’s I made are t fitting the rack. I may get the grinder out cause I’m not comfortable going over 100 without them

    let press 100kg x 3 x 12

    ghd x 3 x 8



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


    75kg x 5 x 5

    heaviest 5 x 5 in a good while. No time for anything else



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


    Deadlift

    140kg x 3 x 3

    worked up in triples to to the working set. First time heavish deadlifting in forever. They moved really really well and I’m very happy with that. Can’t beat a good session of deadlifts.

    I may start getting up earlier



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


    Squat

    finally fixed the safeties.

    100kg x 3

    110kg x 2

    120kg x 1

    i expected 120 to feel like a 1rm but it didn’t. Probably could have done 2 but didn’t want to max out anything. No knee sleeves on either so I still have some strength.



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


    Squat day

    Paused toe squats up to 60kg x 5

    80kg x 5

    100kg x 3

    110kg x 3

    120kg x 5!!!

    I’ve been benching fine lately. Last session was 75 x 5 x 5. I’m losing patience with Boards.ie and this jumping screen **** so I only post when I have time.

    As for todays work, the shoulder is doing great. Takes a few warm up sets but feels like normal then which is great. Paused toe squats are a nice twist on an old favourite of mine.

    i was optimisticly aiming for 3 @120 but they felt much lighter than expected. Delighted with 5!!

    superset for 3 rounds was:

    leg extension x 69 x 12

    hip thrust x 60 x 10

    leg press x 100 x 12

    rev hyper x 50 x 12



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


    DB bench

    25kg x 4 x 12

    Db Rev fly 12.5kg x 3 x 12

    shrugs 80kg x 3 x 15

    facepull 31kg x 3 x 15

    triceps x 3 x 15

    biceps

    lateral raises



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


    Bench

    77.5kg x 5 x 5

    2.5 increases are proving doable on this makeshift 5x5 routine.



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


    something popped between my ribs when I was deadlifting the other day. Very weird but it’s put a stop to bb squats and deadlifts. Lunges this morning and Bulgarian split squats. Horrible.


    bench moving nicely these days. I did 87.5kg x 3 yesterday which is close to or maybe is a PB



  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,499 Mod ✭✭✭✭BossArky


    Did the belt get caught between the ribs or something? Ouch!



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


    No, I wasn’t wearing a belt. Weirdest feeling ever. Just feels bruised now



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


    Went to bed at 2.30am after a big feed of drink, and up at 7.

    I had no business going to the gym let alone attempting PBs, but I did, and I’m pretty sure 90kg x 2 is a PB 🙂. Failed the third rep.



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


    getting to do some light RDLs and hamstring work. Haven’t tried squats. There’s still a niggle in my rib.

    bench is coming along great and the best it’s ever been. Starting to dip into the 90’s now on the heavier sets which is unheard of for me. The last time I did 90’s was smolov jnr



  • Registered Users Posts: 8,661 ✭✭✭corks finest


    That looks a cold spot- keep warm - less injuries

    nice set up👏👏



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




  • Registered Users Posts: 8,661 ✭✭✭corks finest


    👌👌



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


    Dunno about the progress. A lot of ups and downs.



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


    Bench 90kg x 3

    Most definitely the heaviest triple ever for me. Now truth be told. My ass raised on the third rep. Getting there though. Happy with that



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


    Cannot believe it’s nearly a year to the day since I last posted.

    It’s been very much a year of ups and downs with no consistency.

    ive started doing the odd cold plunge a few times a week on my off days from lifting. Looking forward to the colder weather and colder water.

    Over the last year I’ve made a couple of attempts at consistency but injury has always pulled me back probably trying to climb up the weights too fast. This was mostly on squats and deadlifts. Benching has been ok. No program but regularly lifting in the 70’s and 80’s

    The last month I’ve really pulled the finger out. I’ve started at nearly 94, yes 94kg body weight. Today I weigh 89.5 and I don’t feel so fat. I’m going to get back to 85k and stay there.

    I haven’t a program written out yet but I’m loosely following a 5/3/1 for now. Going with small increases.

    The Gym is finally finished the way I want it. Literally can’t fit another piece into it. Latest additions are shoulder press machine, Texas power bar, Kabuki Transformer bar (Rogue edition), treadmill, leg raise/dip thingy, deadlift platform, Assault bike and a pink barbell for my little girl.

    ill post a few pics when I’ve time.



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


    Still no pen to paper, but soon


    Bench press

    70kg x 5

    77.5kg x 3

    85kg x 1

    65kg x 10

    surprisingly easy single.

    T bar row 40kg x 3 x 15

    DB Rev fly 13kg x 3 x 15

    lateral raise 7kg x 4 x 15



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