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Getting stronger getting older

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  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    80kg x 3

    85kg x 3

    87.5kg x 3

    Went back to TNG to see how it’s feeling. These were ok. I had a 4th on the last so that’s hopeful.
    My back feels ok now. Back to deadlifts tomorrow but not heavy. I’ve been doing plenty of accessories on my legs in between.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Deadlift

    80kg x 8

    100kg x 8

    120kg x 5

    Kept it light as easing back into these. Back was fine.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    80kg x 5

    85kg x 3

    92.5kg x 1

    What a great morning. They all moved so well. Really happy that the 92.5 flew up allmost and it was much harder a week ago.
    on another note, I hurt my back in work again. Exact same area as last week. Raging.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    more bench

    Back still in recovery mode

    75kg x 5

    80kg x 5

    85kg x 5

    70kg x 8

    60kg x 15

    Last set last 2 reps weren’t amazing. Slow but got there



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    squat yesterday

    60kg x 8

    70kg x 8

    80kg x 8

    Back not 100% but these were fine

    Hip thrust 90kg x 3 x 8

    Leg extension lots



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  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    80kg x 3

    85kg x 3

    87.5kg x 3

    70kg x 10

    60kg x 15

    The last sets was either going to be 87.5 or 90 based off of the 85. My ego said 90 and my head said 87.5. My head won this time. Basically a repeat of the last 3’s workout.

    Pretty sure 70x10 is a PR, and what’s better is I’d say I had another 2-3 in me. Probably another 2 at 60 too.
    I remember starting off this years ago hardly able to do 2 at 60.

    Rev fly machine

    DB Incline press

    Tricep push downs

    Db shrugs



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 5

    120kg x 3

    140kg x 3

    160kg x 1

    120 felt so comfortable on my back that I went up in weight. 160 was great too. I had 2-3 more in me but wasn’t chancing anything heavy this early after my minor back tweak



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    80kg x 5

    85kg x 3

    95kg x 1

    95 was slow but steady. At no point did I think it would fail. Happy with that. I think I’ll stick with 95 next time but increase the 3 to 87.5



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench

    75kg x 5

    80kg x 5

    85kg x 5

    70kg x 12

    60kg x 12

    Final set of 5’s was poor and no improvement on the previous 5’s. I’ll stay at this until it becomes easier.
    light squat session yesterday.
    70 x 12 Is most definitely an all time PB for sure.

    Accessories



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 8

    120kg x 3

    130kg x 3

    Back still not right. Nearly there

    Slow eccentric painful leg curls 5 sets



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  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    squat

    100kg x 3

    120kg x 3

    130kg x 1

    Testing the waters. 130 was slow but pain free.

    Bulgarian split squats


    leg extensions



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench Press

    80kg x 3

    85kg x 3

    90kg x 3

    Wohoo. I think the last time I did 90x3 was when I did smolov jnr. Anyway it wasn’t the prettiest of sets. Bar path was sloppy, probably because I’m always nervous of 90. But the strength was there. I’ll repeat all this again a few times until it becomes easier and before I move up in weight.

    I have a lovely StarTrac/Nautilus lat pulldown/chest supported row dual machine on the way. Ive never seen a machine like it before. I’ve been neglecting my lats for a good while. Time to build my back and have that help my Bench



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Deadlift

    100kg x 5

    120kg x 3

    130kg x 2

    140kg x 1

    150kg x 1

    160kg x 1

    Leg curls

    Looking around my gym I see most machines are dual purpose. My GHD and reverse hyper have hooked up and decided to have a baby. Due in the next few weeks.
    I see Rogue made a made a ghd/reverse hyper combo. It’s huge and a shocking price but it gave me the idea to join my two together and free up some space. Plans are drawn up and when combined it’s actually going to take up less space than the GHD alone.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    80kg x 5

    87.5kg x 3

    95kg x 1

    95 was a bit harder today because I went up from 85 to 87.5 on the 3’s. Not sur really. Happy enough the the 87.5.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    75kg x 5

    80kg x 5

    85kg x 4

    Failed the 5th rep. This was a repeat of the last 5’s. I was nowhere near top form today. Everything felt off. There’s a little ache in my shoulder and I think that created a fear to push myself 100%.
    Rinse and repeat.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Deadlift

    120kg x 3

    140kg x 3

    160kg x 3

    Didn’t think I’d get over 100kg this morning. I had a very sore back waking up. Very happy to reach 160.



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    bench press 75kg x 3

    Vertical row

    Shrugs

    Aches and pains all over. Stopped at 75 and my elbow and shoulder were hurting.

    Got my new Lat pulldown/vertical row machine. Nicest piece of kit over ever used.
    I also got my GHD/Reverse hyper machines made into one.




  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    squat

    100kg x 3

    120kg x 3

    130kg x 1

    Body felt ok this morning. It’s really becoming a lottery each day I wake. Yesterday I woke feeling like I was hit by a lorry, today I’m grand. 130 was fairly good and I had more reps there if needed.

    Hip thrust 90kg x 3 x 12

    Sickening

    Hack squat 100kg x 3 x 8

    Leg extensions



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    80kg x 5

    85kg x 3

    95kg x 1

    Still a niggle in my shoulder and it’s definitely affecting my confidence to push hard. I did 85 instead of 87.5 in the hopes that it’d make 95 easier. 95 was ok but by no means easy.

    Vertical row 73kg x 3 x 15

    Pec dec x 3 x 10



  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 5

    160kg x 1

    Was meant to be 160kg x 3 then 170 for 1. After I finished the 160 I felt the smallest of tweaks. Probably could have went on but decided the reward was not worth the risk. Everything before that felt great.

    Hack squat 100kg x 3 x 8

    GHD X 3 x 6

    Leg curls x lots



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  • Registered Users Posts: 12,743 ✭✭✭✭Dtp1979


    Bench press

    75kg x 5

    80kg x 5

    85kg x 4

    Failed the last rep again. Again this was fear of pushing too hard. Decided against extra back off sets cause I’ve been resting the shoulder and elbow well and wanted to give it more time. I’ve been using difene gel religiously for the last few days. Think it’s helping


    Lat pulldown 73kg x 3 x 10

    Pec dec 61kg x 3 x 10 slow

    Vertical row 73kg x 3 x 10

    Rev flys x 3 x 12

    Shrugs



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