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Getting stronger getting older

Dtp1979

Looking at other logs on here and looking at the progress people have made from page 1 to now has prompted me to try this too. It'll keep me focused too hopefully.

Age 37
Weight 80kg Ish
Height 6'1

I've always gone to the gym on and off over the years, never doing a program or compound lifts. Typical go from one machine to the next.
I decided to do Hanleys " want a simple program to get stronger "
I'm nearly finished up a 3rd phase of this and not sure what to do next.

My goals are to get stronger and put on muscle and keep bodyfat low enough. I'll be happy with a 4 pack
Most important goal is to stick to it and not get lazy
I've about 2 weeks left in the program.

Current stats so far for 1RM
TB Deadlift went from 170 to 190
Squat 85 up to 120
Ohp 50 up to 55
Bench 75 up to 85
This third phase % are calculated off my latest 1RM. The heavier weights are making it much tougher.
Finally, if anybody has any advice, ideas or criticisms please feel free to tell me as I'm still new to all this.
My last workout:

Deadlift 16/12/16
Warmup
A 90% 5x3 170kg

B RDL 5x8 110kg

C leg press 5x8. 110kg

D calf raise. 4x12. 110kg

E leg curl 4x12. 70kg
S/s with bicep curls

F Hip thrusts 4x12. 100kg

More bicep curls 3x12

I usually do calf raises after the leg press simply because it's handy as I'm already on the machine and the bar is loaded.
Most times I try to do 3 core excersises while resting between sets. So today I did 3 1min planks mixed in with B' rest
3 x 15 leg raises mixed in with C
4 x 12 feet on ball and roll towards tummy thingys. No idea what theyre called.

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Dtp1979

bench press

85kg x 5 x 3

Finally one side of the cable machine installed and the other 50% done

Dtp1979

Bench press 90kg x 5 x 1

Up around pb territory now I think. Can’t say I struggled with any of this

Dtp1979

bench press 82.5kg x 5 x 5

Getting close to my limit now

Dtp1979

bench press 50kg x 3 x 15

Shoulders are tired from lifting heavy. Think I’ll do lighter for a few weeks

Dtp1979

Eeek 3 months.

Kinda got lazy and lost interest getting up at 4.30 and lifting in general. Life’s been busy.

I finally got my 95kg ass off the couch and did a BJJ class before holidays. I’ve been doing a lot of drills at home with my son the last 7-8 months so the old skills I once had are still 70% there but my fitness is beyond appalling. Had to stop 4-5 times cause I simply couldn’t breathe. Horrible feeling. It’s probably the most taxing sport in the world when you’re unfit.
So I’m back to early morning sessions once again. I’ve dropped heavy lifting until I’m somewhat fit. Im doing circuits with light weights on 5-6 machines finishing off each round on the assault bike. Once I’m fit I’ll start adding back heavy sessions.

My plate loaded squat machine and hip thrust are no longer plate loaded. I chopped up my old shoulder press machine and used its weight stack along with new pulleys and cables and turned both machines (sharing the same weight stack) into pin selectorised machines.

Today’s routine

Hip thrust

Bench press

Machine row

An wheel

Grip

Squat machine

Assault bike

3 rounds. Not timing rest yet.
Feeling sick and shaky after that.

Dtp1979

more of the same today. Heart rate up around 155 at its highest. Not sure if that’s good or bad

Dtp1979

First time logging in a while. I only started back in my gym the last few days. I haven’t been idle though. Training very consistently in Bjj since January. 6-8 classes a week so my fitness has improved. Thankfully no injuries yet which is surprising considering Bjj used to kill my back years ago. Maybe it’s the years of deadlifting since I quit Bjj that strengthened my back. For now it’s 100%.

My shoulders are feeling it a bit but not bad enough to stop. Returning to weight lifting now to compliment my Bjj going forward. I’ll aim to get strong but for now 1rm aren’t really on the cards. Hope to compete this year too all going well.

Alf Veedersane

Good to see you back

Dtp1979

can’t believe i started this log 10 years ago.

I’ve ditched barbell squatting to save my shoulders. No bench pressing for now either. Shouider has good and bad days but mostly good if I mind it.

I’m doing transformer bar squats. Just playing around with 5 reps. I think when I get back into the swing of things and gave a decent 5 rep weight I might give 5/3/1 a go

Did done RDL’s, hip thrusts and leg extensions today too

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