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Getting stronger getting older

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Comments

  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Squat

    my belt fits again. Weight going down very very gradually which I believe is the right way to do it.

    115kg x 3

    125kg x 3

    135kg x 3

    last time I didn’t even attempt the 3rd rep. Today it was an 8

    Deadlift 80kg x 3 x 10

    i don’t plan on going overly heavy with these. I hate RDL but don’t mind these. I’m doing them TnG with a wider grip

    hip thrust 80kg x 3 x 10

    Holy crap this destroyed my ass. No Jokes please. Seriously though I’ve never felt my glutes more targeted in my life

    leg extension max x 3 x 12

    i finally modified my hip thrust machine. I took away the roller pad, got the welder out and out in a belt instead. I used an old dip belt.


    Post edited by Dtp1979 on


  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Deadlift

    135kg x 5

    145kg x 5

    155kg x 5

    last set was heavy but very manageable.

    hip thrust 80kg x 3 x 12

    oh my arse.

    leg curl max +2.5 x 4 x 12



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Squat

    115kg x 5

    130kg x 3

    150kg x fail

    took on 150 cause 130 was so easy. Probably a mistake



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Bench press

    working with dumbbells for now as my main bench is under re construction as I’m making roller j cups for it.

    not lifting anything heavy.

    today was deadlift. Just did some very light deload stuff



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Roller j cups made. Shoulder giving me hassle again so I’m not getting to use them.

    Theres no real need for them on my bench J cups I only made them as a trial for the squat rack ones which I’ll get cracking on shortly




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  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Squat

    60kg x 5 lauded squat

    70kg x 2 x 5 paused squat

    did somewhat of a deload today on squat as my back was feeling weird so decided against going heavy

    hack squat 50kg x 2 x 10

    i sold my hack squat/leg press and bought and iso hack squat instead. Much nicer movement from this



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Bench press

    4.5” block

    worked up to 70kg x 3 x 5

    shoulder a little stiff. Hopefully get an MRI next week for this.

    T bar row 50kg x 4 x 12

    rear delt fly machine

    pec dec

    DB Shrugs 40kg x 3 x 15

    triceps



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Deadlift

    150kg x 3

    160kg x 3

    170kg x 3

    heaviest triple is about 3 years. I’d say I’m not a million miles off my strongest on deadlift from a few years ago. It’s the only lift at the moment that’s firing on all cylinders.

    hack squat 50kg x 3 x 10



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Bench press

    close grip with slingshot 60kg x 3 x 12

    cable lateral raises 5 x 15

    DB shrugs 40kg x 3 x 15



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    4.6k road run

    5 min cold plunge.

    did my first run with my son today. All good. Slow pace but no harm. Serious inclines



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  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Yesterday was bench. Not going to record much on that until I’m injury free.


    Squat

    paused toe squats to 90kg x 3

    105kg x 3

    115kg x 5

    125kg x 5

    135kg x 4

    considering that I struggled with 130 on my last 5’s session I’m happy enough with this. I didn’t attempt the final rep because on the way up on the 4th the bar rolled up and kinda freaked me out and totally threw me off. The weight itself was fairly manageable

    im really struggling to wake up and get out of bed these days. No idea why as I’m sleeping great. Need to do better



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Deadlift

    150kg x 5

    165kg x 3

    190kg x half way up

    Hoore of a day yesterday and late to bed are some of the excuses I’ll make. To be honest I’m surprised I even completed the 165’s. Definitely have 190 in me on a slightly better morning.

    Squat machine

    65kg x 8

    75kg x 8

    80kg x 8

    All very manageable. This machine will be regularly loaded with 100kg + going in the future.

    Hip thrust 80kg x 3 x 10 Getting stronger getting older - Page 55 — boards.ie - Now Ye're Talkin'

    reverse hyper 40kg x 3 x 8

    first time doing these in 2 years I’d say. Ease into them

    GHR X 3 x 8

    leg curl max x 3 x 10



  • Registered Users Posts: 17,489 ✭✭✭✭Mr. CooL ICE


    Squat machine? Is that the ISO hack squat you recently got?



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979




  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    20 min run

    5 min assault bike

    cold plunge 5min



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Squat

    120kg x 3

    130kg x 3

    140kg x 3

    getting very close to my old PB numbers. Easily 4 years since I did 140x3. The exciting part was that it was an easy 8. Elbows very sore after these.

    Iso squat back to pad 80kg x 3 x 8

    leg extension max +5 x 3 x 12



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 5

    that’s where I stopped. Lower left back was feeling weak. I gave it a chance during warmups and on the final 140 I felt a strain. No way I was attempting heavier.

    reverse Hack squat

    80kg, 90kg, 100kg x 8

    leg curls max +5 x 3 x 10



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    4.8k run with my son

    5 min cold plunge.. alone



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Cortisone injection during the week in my shoulder so I’ve pretty much stopped doing anything for a week to give the shoulder zero hardship. I’ll start back light tomorrow and continue with physio excersises



  • Registered Users Posts: 24,550 ✭✭✭✭Alf Veedersane


    I blame the cold plunges.


    Cold plunges start and next you need a cortisone injection. QED.



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  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Did some empty bar and very light Dumbell benching yesterday then physio excersises.

    Today I eased into deadlifts. Worked up to 130kg x 3. Then a couple of sets of hack squat finished off with a load of leg curls.



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Bench press


    Bar x 2 x 12

    40kg x 2 x 10

    50kg x 6

    60kg x 2 x 6

    baby steps. Pain free thankfully.



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    So my lower back has been very achy of late so my deadlift and squats have been very light and not worth recording.

    benching today and arching my was hurting so I rolled around on my rubber ball and it did help. I also wore a belt for my ‘heavier’ sets which helped too.

    all my reps were done slowly and I went extra slow on all descents

    worked up to 70kg x 3. Zero pain and loads of reps left in the tank. I’m happiest with myself for having the self control to not rush back and going too heavy too soon 🤣



  • Registered Users Posts: 17,489 ✭✭✭✭Mr. CooL ICE


    May as well start smolov again



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979




  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Benched up to 75kg pain free. On the right track

    deadlift 120 x 3. My back is still giving me grief.

    hip thrust 100kg x 3 x 10

    single leg curls 40kg x 5 x 10-12



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Bench

    75kg x 3

    80kg x 1

    single arm rows 32kg x 3 x 10

    pec dec x 3 x 12



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    20min run followed by cold plunge. Water was only 7 degrees so not exactly cold



  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Bench press

    70kg x 5

    72.5kg x 5

    75kg x 5

    i think I’ll start using the 1.25 plates again. Smaller jumps. No pain.

    lat pulldown max+2.5 x 4 x 12

    DB bench 22kg x 3 x 10

    pec dec x 3 x 10



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  • Registered Users Posts: 12,718 ✭✭✭✭Dtp1979


    Squat

    Transformer bar low bar squat hard setting

    worked up to 80kg x 5

    not a fan of the low bar setting. Feels like one loss of balance would make me tte star on one of those YouTube videos. Pulls me right back and it’s a constant fight in an unsafe way, and that’s with light weight.

    Hip thrust 80kg x 3 x 10

    glutes destroyed. I keep saying it. This machine works my glutes like nothing I’ve ever felt.

    Hack squat 100kg x 3 x 8

    leg extensions



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