Getting stronger getting older

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.

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

Dtp1979

Squat

115kg x 5

130kg x 3

150kg x fail

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

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

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

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

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

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

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

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

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

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

Mr. CooL ICE

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

Dtp1979

https://www.boards.ie/discussion/comment/121642898#Comment_121642898

Yea sorry that’s it.

Dtp1979

20 min run

5 min assault bike

cold plunge 5min

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

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

Dtp1979

4.8k run with my son

5 min cold plunge.. alone

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

Alf Veedersane

I blame the cold plunges.

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

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.

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.

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 🤣

Mr. CooL ICE

May as well start smolov again

Dtp1979

https://www.boards.ie/discussion/comment/121771590#Comment_121771590

haha never again.

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

Dtp1979

Bench

75kg x 3

80kg x 1

single arm rows 32kg x 3 x 10

pec dec x 3 x 12

Dtp1979

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

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

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