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Getting stronger getting older

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Comments

  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Yesterday

    Deadlift

    100kg x 5

    120kg x 5

    130kg x 5

    Baby steps. Easy enough


    Today

    Bench press

    70kg x 5

    72.5kg x 5

    75kg x 5

    easier than expected. Definitely had 2-3 more in me on the last set.

    T bar row 45kg x 3 x 10

    DB decline bench 22kg x 3 x 12

    DB Rev fly 13kg x 3 x 12

    S/S with pec flys 13kg x 3 x 12

    very strange feeling alternating Rev flys with normal flys. Not bad, just weird



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    100kg x 5

    110kg x 3

    120kg x 1

    The Texas power bar has lovely sharp aggressive knurling. I could really feel it digging into my shoulder at 120. Heaviest single in well over a year. Onwards and upwards. It moved pretty well but I doubt I had 2 in me.


    RDL 80kg x 3 x 8

    Been a long time since I did RDL’s. They felt good. Glutes and hamstrings feel tired.

    The workload will increase in the next few weeks.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Stupid boards didn’t save my draft so I’ll type it all again. I’m surprised anyone is using this site anymore.

    yesterday I did cardio. Treadmill and assault bike. Easing into it for now and I’ll work up to including cold plunges into the cardio mornings.

    Today

    bench press

    75kg x 3

    80kg x 3

    85kg x 2 didn’t attempt a 3rd

    Triple set

    Tbar row 45kg x 4 x 10

    DB shrug 40kg x 4 x 14

    Tricep machine 22.5 x 4 x 12


    I’m hanging a vertical Barbell holder in the next few days.



  • Registered Users Posts: 17,496 ✭✭✭✭Mr. CooL ICE


    That's fierce impressive



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    The thing that brought me the most joy was moving an electrical socket up 400mm a few days ago. It was getting in the way when I loaded the barbell and I worked around it for well over a year.



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    120kg x 3

    130kg x 3

    140kg x 3

    The 140 felt heavy but there was no technical breakdown and the lifts themselves felt smooth, just heavy.

    Transformer Bar front squat easy

    45kg x 8

    55kg x 8

    65kg x 8

    This is brand new to me. It’s a handsome bar in fairness. I’d expect the weight to go up drastically in the near future. Might alternate these with hack squats on deadlift day. Undecided for now


    GHR x 3 x 8




  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    75kg x 5

    82.5kg x 3

    87.5kg x 1

    My left shoulder had an ache during the warmups. It was one of these days things weren’t moving well. 75’s were rough. 82.5’s were a pig. 87.5 moved up pretty well. The only decent rep of the morning.

    T bar row 47.5kg x 3 x 12

    superset

    Decline DB bench press 22kg x 3 x 12

    Rows were good. I’ll do a phase of decline benching. It’s only a little decline. Bench is 40mm risen at the front.

    Flys 11kg x 3 x 10

    Rev flys 11kg x 3 x 15

    tricep machine x 3 x 10

    triple set

    grand



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    80kg x 5

    100kg x 5

    110kg x 5

    did all paused squats on warmups up to 60kg x 5.

    Happy enough with the top set.

    RDL 90kg x 3 x 8

    Paused each rep for 2 seconds at the bottom.

    worked on my kids deadlift for the rest.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cardio

    keep in mind that I’m desperately unfit.

    treadmill

    3 mins at 7km then some stretching

    6 mins at 6.5-8km then more stretching

    Assault bike 🤮

    8 rounds of 10seconds on, 20 off. Harder than I thought.

    Cold plunge 5 mins. 🥶



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    72.5kg x 5

    75kg x 5

    77.5kg x 5

    first 2 sets were bang on. The final set my bar path was all over the place which made it feel heavier than it should but I still got them all up so that’s good.

    T bar row 45kg x 3 x 10

    DB shrugs 40kg x 3 x 12



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    120kg x 5

    135kg x 3

    150kg x 1

    Easy. 150 felt lighter than 135. Happy with that.

    Transformer bar front squat bar setting 2

    45kg x 8

    60kg x 8

    75kg x 8

    75 maybe a tad too much of a jump. Got them done.

    Seated leg curl 68kg x 4 x 15

    Ive been looking at roller J cups for a while now, especially seeing how my Texas power bar is eating into the nylon in my current J cups. Cannot justify the near 400 euro though. Time to get the welder out.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Ok it seems boards doesn’t save drafts anymore. Hate this new stupid site.

    Bench press

    75kg x 5

    80kg x 5

    85kg x 5

    couldn't do a third rep last week. Did it today but ass rose up so I’ll keep at this weight until it’s better.

    Mixed in abwheel for 3 sets

    T bar row 50kg x 3 x 10

    DB decline bench press 25kg x 3 x 12

    pec flys 13kg x 3 x 10



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    100kg x 3

    110kg x 3

    120kg x 3

    wasn't sure how 120 would go or if I’d even be able to complete it. Turns out it was HANDY. Really happy with that. Heaviest triple is over a year and I’d say I could’ve done 6.

    RDL 100kg x 3 x 8

    These are starting to suck so I guess they’re working 😒.

    Hack squat 30kg x 3 x 10

    (don’t laugh, it’s hard!)

    leg extension max x 3 x 12



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Run 10mins. Worked up to 8 km/h

    stretching

    assault bike 8 rounds 10 on 20 off

    trued to get above speed 90. Hard. Assault bike is an accurate description

    cold plunge 5 mins

    refreshing



  • Registered Users Posts: 6,367 ✭✭✭iwillhtfu


    Just stumbled upon this thread, nice work Dtp1979. You train everyday, are you not endlessly bolloxed? I'm just moving from race season now back into some form of S&C routine, currently aiming for 3 S&C/week the thoughts of everyday I'd be ruined.

    I saw one of those assault bikes in the gym the other day I must give it a bash. I assume you just jump on and pedal whilst pushing and pulling with your arms.

    Also if anyone fancies themselves a generous PT and has a loose plan for approx 45min-1hour S&C plan I'm all ears. I'd imagine it will become longer as we move into winter but still trying to keep some swim/bike/run rolling along



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    I train most days but as you can see I’m not killing my self with the load yet. My rest day will be cardio and cold plunge and I try to take a day off either side of that too.

    not familiar with other brands of bikes but mine has intervals programmed into it. I’d say most do. I can’t think of another piece of cardio equipment that kills the human body as much. Rowing a close second



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    I made a mistaken in the last bench session. They were 3’s not 5’s like I posted.

    Today

    77.5kg x 5

    82.5kg x 3

    90kg x 1 🙂

    They all felt heavy today, probably because they are heavy to me. The 90 was slow but smooth. No sticking points and ass stayed on the bench for all lifts so happy with all of that. Some days feel harder than others n all that.

    T bar row 50kg x 3 x 10

    Tricep machine x 3 x 10

    Db shrugs 40kg x 3 x 15

    triple superset ^^^

    Pec flys 13kg x 3 x 10

    Dv Rev flys 13kg x 3 x 10

    Hammer curls 13kg x 3 x 15

    Triple superset



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    120kg x 5

    130kg x 5

    140kg x 5

    Took a while for my back to wake up today. Stiff, and the 120’s felt heavy. Once I got properly warm then they started to live nicely. Heaviest 5 in quite a while

    Transformer bar front squat

    45kg x 8

    65kg x 8

    75kg x 8

    Repeated last weeks efforts to see if it became easier. It was. I wore a belt today on the final set, not sure if I did last time.

    GHR x 3 x 7

    leg curl max x 3 x 12



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench Press

    72.5kg x 5

    75kg x 5

    80kg x 5

    shoulder felt weird and weak when I woke. I gave the warmups a chance and I was ready to abandon the workout if I wasn’t feeling up to it but it was fine.

    The first 4 reps were grand. It was more technical failure on the 5th that made it a pig of a rep.

    Seated row

    max x 4 x 15

    DB Rev flys 13kg x 4 x 12

    tricep machine x 4 x 12

    hammer curls 15kg x 4 x 12



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    paused toe squats up to 60kg

    80kg x 3

    100kg x 2

    110kg x 5

    120kg x 3

    130kg x 1

    Although my shoulders are feeling a tad stiff these days I realised this morning that I’m able to bring my grip in narrower. I’ll play around with this.

    130 is the heaviest single in a long time. Easily had another in me so very happy with that. The safety bar blocked the camera so I couldn’t see if I hit depth.

    I tried to upload a short video but it seems Boards.ie are still using technology from 1996


    RDL 105kg x 3 x 8



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cardio

    treadmill 5 min warm up

    strectching

    10min run working up to 8.5km/hr

    Assault bike 10 rounds of 12 on 20 off

    20 seconds rest sounds like a lot but it feels like 5.

    I customised the intervals to get another 2 rounds. Even though it’s only 5 mins work it’s bloody hard.

    I think I’ll introduce skipping if I can find my old rope

    cold plunge 5 mins. Handy as it wasn’t that cold. Maybe 4-5 degrees



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    75kg x 3

    80kg x 3

    85kg x 3

    top set was sloppy and a grind. I’ll try again next time. If it’s still a mess I’ll drop back 2.5

    seated row max x 3 x 15

    tricep machine x 3 x 12


    single hand tricep cable x 3 x 15

    DB Rev fly 15kg x 3 x 12

    Hammer curls 15kg x 3 x 12



  • Registered Users Posts: 530 ✭✭✭new2tri19


    Just catching up on your log, firstly your gym is class and I'm well jealous! That's the dream set up. Your lifts seem to be coming a long very well so congrats. I have been hearing a lot about cold plunges I am considering starting, what benefits are you feeling from them?



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Lifts are starting to gain momentum finally. Consistency is there, that’s the main thing.

    cold plunges are great. Good way to build up mental strength cause trust me, once you’re knee deep in it, everything in you is screaming to get out. you also feel great after it and it helps the body recover



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    130kg x 3

    140kg x 3

    150kg x 3

    slept it out and only had time for the main exercise.

    can’t remember the last time I did 150 for 3. Really enjoyed it. Heavy but really manageable and could’ve went for 5 if needed be.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    77.5kg x 5

    85kg x 3

    90kg x 1 struggled

    rushed workout



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    100kg x 5

    110kg x 5

    120kg x 5


    hack squat x 3 x 10

    leg extension max x 3 x 10



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    70kg x 5

    75kg x 5

    80kg x 5

    a little less grindy than the last day. Again the first 4 were fine with the gift making me work. Might repeat this one more time.

    Seated cable row max +10kg x 3 x 15

    DB bench incline 25kg x 3 x 12

    DB Rev fly 15kg x 3 x 12

    Flys 15kg x 3 x 12

    cable tricep underhand grip x 3 x lots



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    130kg x 5

    145kg x 3

    160kg x 1

    Added 10kg per lift from the last time. I can’t say anything was overly challenging. The 160 went up surprisingly fast. My ass did slightly rise before the pull so that’s something I need to correct. All in all I’m probably the happiest about my deadlift progress out of the 3 lifts.

    Hack squat x 3 x 10

    GHR x 3 x 8

    leg curl max x 3 x 12



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    75kg x 3

    80kg x 3

    85kg x 3

    This is my third time repeating the above. Can’t say it’s getting any easier. Might be time for a deload of sorts

    Seated row max +10kg x 3 x 12

    i used my adjustable bench with the back up to prevent any cheating. Upper body totally isolated.

    Lat pull-down max +10kg x 3 x 12

    Flys 15kg x 3 x 12

    Rev flys 15kg x 3 x 15

    slow decedent on the pec flys make the shoulder feel a lot more secure and works the muscle much better. Rev flys are feeling heavy with 15’s

    Underhand cable push down x lots

    DB shrugs 40kg x 4 x 15



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