Getting stronger getting older

Dtp1979

Deadlift

140kg x 5

160kg x 3

190kg x 1

It’s 5 years since I pulled 190 last. Holy shjt where has the time gone. It was tough but it went up smooth enough.

Dtp1979

Bench press

40kg x 8

50kg x 8

60kg x 8

No increase on weight yet. Did a few extra reps. All slow eccentric

Vertical Row 79kg x 3 x 10

Pec dec 61 x 3 x 12 sloowwww. Huge pec pump

Single hand cable rev fly

Seated shrugs slightly leaning forward.

Neck

Dtp1979

Squat

125kg x 5

135kg x 3

155kg x 1

Heaviest squat in 3 years.
135 was fairly easy. 155, heavy, felt like a good morning but looking at the video it wasn’t too bad. I’ll take that

Dtp1979

Bench press

60kg x 8

65kg x 3

Vertical row 86kg x 3 x 10

Pec dec 75kg x 3 x 10

Neck

Rev flys

Seated shrugs

Dtp1979

deadlift

135kg x 5

155kg x 5

165kg x 5

Happy enough with these

Dtp1979

some light benching yesterday.

Squat

120kg x 5

130kg x 5

140kg x 3

Every single rep was a pig. Had nothing left after 3 on 140. Low energy day.

Having a look back via the Boards search engine, I cannot find a session in the last 8 years where I did 140kg x 5 squat. I could’ve swore I got this before but maybe not.
based on current numbers I’m back to where I was around 2018

Dtp1979

I’m working out a small niggle in my right elbow. Had it before. It’s usually temporary.
did a load of assistance work today

Dtp1979

Deadlift

140kg x 3

160kg x 3

180kg x 3

Last time I couldn’t do a second rep. 180 equals my pb on 180 I think from 3 years ago. And there was more reps in the tank.

Dtp1979

yesterday I did some shoulder/upper back work. Still taking it very slow on bench and taking extended rest days.

Today

Squat

120kg x 3

130kg x 3

145kg x 3

I can’t find no literature to say I’ve done this weight before. Therefore it’s a PB. Second rep was an absolute pig. I had pretty much convinced myself after the second rep that a third wouldn’t happen. But I dug deep and grinder out a hooor of a 3rd rep. Depth was questionable.

EDIT

ok on further searching back it seems the reason I didn’t find 145kg x 3 in the search engine was because I did 145kg x 10 x 3 on smolov jnr all those years ago. So not a PB today but considering that I’m equalling my best numbers and not doing a squat specific program it kinda is a pb-ish

Mr. CooL ICE

I'd love to do smolov jr some day just to see if it would break me.

I remember listening to a podcast with Barry Pigott and when he was training during college, he was just doing stuff he found on the internet and one of them was smolov. But he did it for all 3 lifts. And he was still part of his local rowing club. So a typical Monday for him would be 6x6 for squat, bench, deadlift, followed by a day of college and then he'd drive home and row that evening.

Dtp1979

https://www.boards.ie/discussion/comment/122427980#Comment_122427980

jaysus hard core. Funnily enough one of my very first posts on this blog was me asking if I could do smolov for all 3 lifts. K hegarty said yes if you want to die.

Seriously even reading back on my smolov jr made me queasy.

Dtp1979

Bench press

Worked up to 70kg x 2 x 3

No pain or discomfort

Dtp1979

Deadlift

150kg x 5

165kg x 3

200kg x 1

Finally got to 200.

Today I was either doing 195 or 200 depending on how the 3’s felt. They were easy in fairness. And in all honesty I was a little impatient too so I chose 200. It’s been five years since I pulled 200. I won’t say it was easy but I’ve had harder. It was slow but there was no shaking or stopping and I didn’t pass out or poo myself. Good day and good lift.
My all time best is 210 so please god I’ll break that before Christmas.

Dtp1979

skipped benching and did some upper body/back stuff

Dtp1979

Squat

120kg x 4

140kg x 3

160kg fail

Everything was awful today. Didn’t attempt a 5th on 120 as the first 4 were torturous. I’d given up but forced myself to continue. 140 wasn’t too bad in fairness. The second I unracked 160 I knew it was going to be a one way journey.
No idea why it was so bad today. It was uncomfortably warm. Everyone in the house is bed ridden with a bug so hopefully I’ve a touch too and that’ll explain my kitten strength today.

Mr. CooL ICE

I don't know why you'd go for 160 if you couldn't do 120x5.

Dtp1979

https://www.boards.ie/discussion/comment/122452469#Comment_122452469

cause It’s often been the case that I’d have a **** set at the start. 140 was easier than 120

Dtp1979

Deadlift

140kg x 5

155kg x 5

170kg x 5

Turns out I had a bug the other day. Better now.
170 x 5 equals my PB for 5. Very happy with that. I’ll try get one more heavy deadlift session in before holidays. I’ll call holidays a deload week.

Dtp1979

Deadlift

140kg x 5

150kg x 5

160kg x 5

Thought I was taking a big drop in weights until I realised my last session was 170 x 5 so I didn’t lose much traction.
I was on holidays and have only started back lifting heavy today.

Dtp1979

Squat

100kg x 5

110kg x 5

120kg x 5

Yesterday I benched up to 75kg x 5.
Tiday squats. I was starting to drift into messing around with squats doing the odd triple etc so I put a halt on that. Back to 5/3/1. Rebuild back up as I’m feeling weak on squats the last week or so

Dtp1979

Bench Press

70kg x 3

77.5kg x 3

80kg x 3

80’s were sloppy and I felt weak.

Dtp1979

Bench press

70kg x 5

77.5kg x 3

85kg x 1

Hurt my lower back Sunday spraying weeds for 4 hours so deadlifts were out for today.

I’ve been doing cable lateral raises and front raises in between my benching warmups to make sure my shoulders are fully primed. Front raises to overhead is apparently better according to science.

Dtp1979

Bench press

70kg x 5

72.5kg x 5

75kg x 5

Need to get back squatting.
The above was grand

Dtp1979

squat

100kg x 3

120kg x 3

130kg x 3

Back was still a little ropey so I didn’t push these too hard. I’ll get back to heavier numbers soon enough. More important to stick to 5/3/1 routine for now

Dtp1979

Bench press

70kg x 5

75kg x 3

80kg x 3

I did 5 at 70 cause in my head it was 555 day. Basically a repeat of the last 3’s session except I brought the middle set back by 2.5 to try make the final set less sloppy and it worked. Last set of 3 was really good.

Mr. CooL ICE

You're doing 531... Aren't those last sets supposed to be + sets?

Dtp1979

https://www.boards.ie/discussion/comment/122591004#Comment_122591004

They’re meant to be yea but I’m holding back and progressing a bit slower, especially on bench.

Dtp1979

deadlift

150kg x 5

170kg x 3

200kg x fail

First 2 sets felt great and I was sure I could match my 200 from a few weeks ago. Turns out I was wrong

Dtp1979

struggled with bad stomach pains after and eventually admitted to hospital for a week. Gallbladder inflamed and infected. Only coming right now. Today I did some light upper body stuff and light benching

Dtp1979

deadlift 150kg x 3

Worked up to the above. Not heavy but the first challenging weight in a few weeks. Still trying to get back into super early morning rising. Benching is ok too. Nowhere near any of the numbers I was hitting on any of the lifting in August but I’ll get there