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Getting stronger getting older

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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 2

    60kg x 3
    67.5 kg X 3
    77.5 x 3 (+2)

    Pull ups 9,8,5

    Partial bench 72.5kg x 3 x 8

    Dips xxxxxx
    Shrugs 100kg x 3 x 12

    Rev cable fly 4.5 x 4 x 12
    Biceps 19.5 x 3 x 12
    Triceps 21 x 3 x 12

    Bench is begininh to feel a little more comfortable. I probably had another rep in me but wasn't in the humour for the roll of shame if it didn't work out.

    The first 2 sets felt strong on pull-ups. Set 3 I crashed and burned.

    Partial bench press is tough but at least there's no fear of getting squashed under the bar if it goes pear shaped so you can go all out.

    Arms were zonked after bench. Tried to do dips but hadn't got it in me.

    Everything else was handy


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 2 Deadlift

    120kg x 3
    135kg x 3
    152.5 x 3 (+2)

    Anderson squat 75kg x 3 x 8

    Hip thrust 170kg x 3 x 10

    Kettlebell swing 20kg x 4 x 25

    Calf raise 110kg x 4 x 15

    I was happy with my form today. It was spot on. Paused before each rep, everything tight and moved well. I'm not gonna go balls out on deadlifts anymore. Too risky lifting that weight when my legs are like jelly. Something would give. So I'm happy to do my prescribed reps and add on a few more.

    I tried high bar position for the squats but it's been weeks and it actually hurt my traps. How easily I soften up :). Went back to low bar. They were handy enough.

    Hip thrust was easy. I'd do more reps except I always find my leg cramping around rep 10 so that's a good gauge of my limit.

    Added reps and an extra set to KB swings. I could feel their benefit more today.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 2 OHP

    40 x 3
    45 x 3
    52.3 x 3(+2)

    Lat pulldown 70kg x 3 x 10

    Db ohp 16kg x 3 x 12

    T bar row 40kg x 3 x 10

    Db Shrugs 40 x 3 x 15
    S/s curls light

    Cable rev fly 4.5 x 3 x 12
    Biceps 21.4 x 3 x 12
    Triceps 21.4 x 3 x 12

    OHP is a bitch plain and simple. It's almost as humbling as pull-ups for me. Progression is slooowwww

    Happy with lat pulldown

    T bar row is new. Felt good and the weight was easy. Upwards from here


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 3 Squat

    Toe squats up to 60kg

    90 x 5
    102.5 x 3
    115 x 1 (+6)

    RDL 115kg x 3 x 8

    Barbell lunge 47.5kg x 3 x 10

    Leg extension 50kg x 4 x 12

    Leg curl 45.5kg x 3 x 10

    Calf raise 115 x 4 x 15

    Happy with my squats today. Shoulder flexibility improving a lot thankfully. Huge PB @115 x 7. Seeing as 120 is my current 1RM I'm looking forward to smashing that.

    Finally got 3 x 10 at 45.5 on the leg curl.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 3 Bench Press

    62.5 x 5
    72.5 x 3
    80 x 1 (+3)

    Pull ups 9, 8 , 7.75

    Partial bench 75kg 8,6,6

    Shrugs 110kg x 4 x 12

    Dips +10kg 3 x 8

    Rev cable fly 4.5 x 4 x 12
    Biceps 22.7 x 3 x 12
    Triceps 22.7 x 3 x 12

    Today was the first time in a long time I held 80kg over my face. I can't complain with 4 reps. I went for a fifth but could only get it up 6". Roll of shame wasn't too bad as the gym was quite

    Pull ups felt stronger than normal. Even more so considering I put everything I had into the bench. The very last rep was so close but I just couldn't get my chin over the bar.

    Partial bench wipes me out but I can feel the benifit and hopefully it'll help long term

    Happy I got through the dips.


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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 3 Deadlift

    127.5kg x 5
    145kg x 3
    160kg x 1 (+4)

    Anderson squat 80 x 3 x 8

    Hip thrust 180 x 3 x 10

    Kettlebell swing 20kg x 4 x 25

    Calf raise 120kg x 3 x 18

    Deadlifts are coming along nicely and another PR of 5 reps at 160.
    Hips still rising a bit early though. Something to work on

    Anderson squats were handy enough


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 4 week 3 OHP

    42.5 x 5
    47.5 x 3
    55 x 1 ( +3 )

    Lat pulldown 75kg 10,10,8

    DB press @60incline 18kg 12,12,10

    T bar row 60kg 3 x 8

    DB shrugs 40kg 3 x 15

    Cable rev fly 4.5kg x 4 x 12
    Biceps 22.5 x 4 x 12
    Triceps 22.5 x 4 x 12

    I wore running runners today. Big mistake as I was rocking back and forth. Squat shoes gave me great stability that I took for granted. It didn't effect the lifts, and I'm happy that I did my current 1RM for 4 reps. I genuinely couldn't do more than 1 rep months ago. It's nice to see good progress on such a frustrating lift

    I went too heavy on t bar rows and 3 x 10 wasn't there. I'll drop back 10kg

    Everything else was grand


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 1 Squat
    82,5 x 5
    95 x 5
    107.5 x 5 (+4)

    Leg extension 52.5 x 4 x 12

    Sleep it out so I had feck all time today.

    Seems like a regular occurance nowadays that the first session back after a deload is bad. Today was no different. Everything felt heavy and the 9 were rotten.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 1 Bench Press

    55 x 5
    65 x 5
    75 x 5 (+0)

    Pull ups +5kg 3 x 5

    Partial bench 75 8,8,6

    Shrugs 110 x 3 x 12

    Dips +10 3 x 8

    rev cable fly 4.5 x 3 x 12
    Biceps 22.7 x 3 x 12
    Triceps 22.7 x 3 x 12

    Pec Dec 40 x 3 x 12

    Disappointed I couldn't do more than 5 on the last main set. Bar was all over the place.

    Weighted pull ups weren't as horrible as I thought. Hopefully not long before I get to my 3 x 10@bw goal

    Partial bench is getting better. I got 2 extra reps more than the last time. 3 x 8 not too far away.

    Threw in the pec Dec at the end


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 1 Deadlift

    112.5 x 5
    132.5 x 5
    147.5 x 5 (+2)

    Anderson squat 82.5kg x 3 x 8

    Hip thrust 180kg x 3 x 10

    Kettlebell swing 20kg x 4 x 25

    Calf raise 120kg x 4 x 15

    Main lifts were all fine. I had a few left in the tank. I've stopped my hips rising too early and everything felt tight. Think I'm leaning too far forward though. My arms aren't perpendicular to the ground. Should they be?

    Anderson squat going well

    Squeezing ones ass cheeks together at the highest point of the KB swing makes a difference


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  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Your arms don't need to be strictly perpendicular but they should be pretty close when you start the pull so that you have enough body behind the bar that it doesn't pull you out and the bar away from the line of centre of mass.

    Working on that myself (again).


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 1 OHP

    40 x 5
    45 x 5
    50 x 5 (+1)

    Lat pulldown 75kg 10,10,8

    DB incline press 20kg 12,8,7

    T bar row 55kg x 3 x 10

    DB Shrugs 40kg x 3 x 15

    Rev cable fly 4.5 x 3 x 12
    Triceps 22.5 x 3 x 12
    Biceps 22.5 x 3 x 12

    Shoulder press machine 30kg x 3 x 10

    The last thing I ate was a sandwich at 3 o clock yesterday. So this morning I waaa running on fumes. Dizzy, sick and weak was how I felt. I felt like quitting after every set but struggled on.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 2 Squat

    Toe squats up to 60kg

    90 x 3
    102.5 x 3
    115 x 3 (+2)

    RDL 115 x 3 x 8

    Barbell lunge 50 x 3 x 10

    Leg extension 55kg. 12,12,12,10

    Calf raise 120 x 4 x 15

    I wish I had the option to go to the gym more often in the morning as there can be prolonged breaks between sessions. It feels like I amost forget some parts of an excersise. I think the squat suffers the worst from this. I'm also thinking that maybe I don't need to deload as often as the breaks in between can be lengthy at times.

    Apart from that, things weren't bad. Shoulder mobility has greatly improved on the low bar squat. I had another 3 reps in me but didn't feel confident enough to take them on.

    Leg extensions were tough. Everything else was ok.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 2 Bench Press

    60 x 3
    70 x 3
    77.5 x 3 (+2)

    Pull ups +10kg 5,5,4

    Partial bench 75kg 8,8,7

    Shrugs 120kg 3x12

    Dips +15kg 8,6,6

    Rev cable fly 4.5 x 4 x 12
    Biceps 25 x 3 x 12
    Triceps 25 x 3 x 12

    Pec Dec

    Things moved ok today. Set 3 on the main was a disaster. Only got 4 reps. Shjt form. So pissed off was I that I got back under the bar 20 seconds later, tired, and did 5 reps. Hopefully that means I've more in the tank if I can do 5 reps almost straight after 4.

    I really felt the weight of the plate on the pull ups. Tough but rewarding

    Partial bench is progressing nicely each week.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 2 Deadlift

    122.5 x 3
    140 x 3
    157.5 x 3 (+3)

    Anderson squat 85kg x 3 x 8

    Hip thrust 180kg x 3 x 10

    Kettlebell swing 20kg x 4 x 25

    Calf raises 130 x 4 x 15

    A recent present of some new Sabo deadlifting shoes meant this was my first time deadlifting in flats. Definatley makes a little difference. Everything moves well. I'm happy with deadlifting and had a few grinders left in the tank.

    Squatting in flats was also very different. I missed the stability of my squat shoe. Got through them all the same.

    everything else was handy enough.


  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    What had you been deadlifting in?


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    What had you been deadlifting in?

    Squat shoes


  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Squat shoes

    No wonder they felt better. Squat shoes alter the leverages and add a little to your ROM.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 2 OHP

    42.5 x 3
    47.5 x 3
    55 x 3 (+1)

    Lat pulldown 75kg. 10,10,9

    Seated DB press 20kg. 12,12,7

    T-bar row 55kg x 3 x 10

    DB Shrugs 40kg x 3 x 15

    Rev cablefly 4.5 x 3 x 12
    Biceps 24 x 3 x 12
    Triceps 24 x 3 x 12

    OHP felt heavy today. I equalled my rep record of 55kg. The final rep went up easier than it did the last time I did 4 reps.

    Nearly have 3x10 @75 on the lat pulldown. Hopefully next time.

    Pleasantly surprised how much of an improvement in reps with DB ohp. Got 4 more than the last session.

    Have to remind myself to be careful with the T bar rows. If just 1 rep is pulled up too quick and reckless then it's goodbye nuts.

    Instead of doing biceps facing the cable machine I decided to turn my back on it, bring the cable through my legs and do it that way. Surprised how much I felt it in my abs so I'll continue with that.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 3 Squat

    Toe squats
    95 x 5
    107.5 x 3
    120 x 1 (+4) :)

    RDL 120kg x 3 x 8

    Barbell lunge 55kg x 3 x 10

    Leg extension 55 x 4 x 12

    Leg curl 45.5 x 3 x 10

    Calf raise 130kg x 4 x 15

    squats moved lovely today. I can't believe I just did 5 reps of my current 1RM. Looking forward to testing soon. I've tried the technique Greg nucklos told Hanley about but I can't get the hang of it yet. Awkward. Very happy. The 5 were solid too

    Just thinking about it every excersise above was a PB today. Some bigger than others but pb's all the same. Except for calf raises


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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 3 Bench Press

    65 x 5
    75 x 3
    82.5 x 1 (+2)

    Pull ups +10. 5, 5, 4.75

    Partial bench 75kg 8,8,6

    Shrugs 125kg 3 x 12

    Dips +15kg x 3 x 8

    Rev cable fly 6.8. 10,10,9
    Triceps 25 x 3 x 12
    Biceps 25 x 3 x 12

    Bench felt heavy today. I was aiming for 3 reps, hoping for 4. No way 4 was happening

    So close to 3x5 pull ups

    Everything else was good


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 3

    132.5 x 5
    147.5 x 3
    167.5 x 1(+3)

    Anderson squat 87.5 x 3 x 8

    Hip thrust 180kg 10,10, 1

    Kettlebell swing 20kg x 3 x 25

    Calf raise 130 x 4 x 15

    4 reps with 2 left in the tank at 167.5. Happy enough with that. They all moved pretty well and I'm happy with the form. Might video it again in case I'm missing something

    Anderson squats actually got easier as the sets went on

    Hip thrust came to a grinding halt with a lovely cramp starting set 3

    Next cycle I'm gonna add in paused 1" off the ground and paused at the knee deadlifts as they come highly recommended on one of hanleys latest mails


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cycle 5 week 3 OHP

    45 x 5
    50 x 3
    57.5 x 1 (+1)

    Lat pulldown 75 x 3 x 10

    DB 60 incline press 20kg 12,10,9

    T bar row 57.5 x 3 x 10

    DB Shrugs 40kg x 3 x 15
    S/s hammer curls 12.5 x 3 x 10

    Rev cable fly 6.8 x 3 x 10
    Biceps 25 x 3 x 10
    Triceps 25 x 3 x 12

    Shoulder press machine 35 x 3 x 10

    Tough one today. Was hoping for 3 reps but lucky to scrape 2. Im nearing my 1RM now which I'd imagine is 60. What happens when I get to 60? Does that mean I'll pretty much be testing max every third week? I'm thinking it's time to start using micro plates.

    Finally got 3x10 on lat pulldown. Gonna drop the reps a tad and increase the weight next cycle.

    DB press was tough. Not a hope of 12 reps on set 2 but overall I got the same total reps as last week


  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    What's your training max for OHP?


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    What's your training max for OHP?

    Havent testedin a while but my old 1RM was 55. Gone past that now. I'd say 60 now


  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Havent testedin a while but my old 1RM was 55. Gone past that now. I'd say 60 now

    No, the training max that you use for the numbers in 531.

    There are some rules around resetting the TM to reflect the new actual max, e.g. 60, and then going back to a certain cycle (as you can probably tell, I'm not too au fait with the cycles in 531).

    The premise is to adjust the TM (upwards) at certain intervals and then base your training off that so you can do the prescribed sets and reps so you'll be increasing the volume on the last time you did that cycle by virtue of having a higher TM.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    No, the training max that you use for the numbers in 531.

    There are some rules around resetting the TM to reflect the new actual max, e.g. 60, and then going back to a certain cycle (as you can probably tell, I'm not too au fait with the cycles in 531).

    The premise is to adjust the TM (upwards) at certain intervals and then base your training off that so you can do the prescribed sets and reps so you'll be increasing the volume on the last time you did that cycle by virtue of having a higher TM.

    Yes I do add 2.5 to presses and 10 to DL/squat each cycle. Would I be right in saying I should add a bit less to pressing as I'm getting near my max? Use micro plates?


  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Yes I do add 2.5 to presses and 10 to DL/squat each cycle. Would I be right in saying I should add a bit less to pressing as I'm getting near my max? Use micro plates?

    Isn't there something there about redoing cycles?

    The weight shouldn't be increasing continuously ad infinitum, though I'm open to correction on that. He says it himself...it's training not testing so using micro plates is still edging closer to your actual max and you're barely eking out 2 reps as it is.


  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Isn't there something there about redoing cycles?

    The weight shouldn't be increasing continuously ad infinitum, though I'm open to correction on that. He says it himself...it's training not testing so using micro plates is still edging closer to your actual max and you're barely eking out 2 reps as it is.

    Yeah you're right. Would you think I'd probably be better off scaling back to where I can push out 4 or 5 reps?


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  • Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    Dtp1979 wrote: »
    Yeah you're right. Would you think I'd probably be better off scaling back to where I can push out 4 or 5 reps?

    I'm not sure what Wendler prescribes but it's something along the lines of doing X cycles, establish new TM, dropping back Y cycles where presumably it's higher volume at lower %.

    If you drop back and build on the volume at similar weights from previous time, you will get stronger.

    The majority of strength work is done in the 65-85% range of actual max.


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