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Getting stronger getting older

1679111257

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  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 1 Squat

    Toe squats to 60

    85 x 5
    100 x 5
    112.5 x 5 (+4)

    DL Paused at knee 100kg x 3 x 6

    Reverse lunge 60 x 3 x 10

    Leg extension 57.5 x 4 x 10

    Calf raise 130 x 4 x 15

    Squats felt heavy and sloppy today but I pulled It together today for the final set. The last rep was a bit wobbly but I'm very very happy to get 9 reps on week 1. I was aiming for 4-5

    Paused at knee Deadlift was quite easy. Hanley suggests not going too heavy and to work on technique. I felt technique was spot on so can't see the harm in going heavier

    Lunge was a disaster. Anyone looking at me must've thought I was drunk. Shocking stuff. Balance al over the place. 3 sets I want to forget. The jump from 55 to 60 was too much it seems

    Higher weight slightly lower reps on the leg extension, although I felt I could've done 12's


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 1 Bench Press

    57.5 x 5
    67.5 x 5
    77.5 x 5 (0)

    Pull ups +10kg x 3 x 5

    Partial bench 75kg x 3 x 8

    Shrugs 125kg x 3 x 12

    Dips +15kg x 3 x 8

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

    Well I know now that 77.5kg is my 5 rep max, although I'd have said that 75 was a week ago. Time to scale back a few cycles and drop the weight

    I'm pretty sure I got the 5th rep of the pull-ups. It's hard to know when your body is shaking and arms numb but I'm happy that it was in

    Partial bench was a killer and happy enough that dips moved ok


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 1 Deadlift

    Paused 1" off floor DL up to 100kg

    117.5 x 5
    135 x 5
    152.5 x 5 (+0)

    Anderson squat 90kg x 3 x 8

    Core
    Crunches +12kg x 3 x 12
    Leg raises x 3 x 12

    Leg curl 45.5kg. 10,10,9

    KB swing 20kg x 3 x 15

    Calf raise 80kg x 4 x 20

    Deadlift felt heavy today. I think I warmed up too much with the paused lifts.

    Again Anderson squat seems to get easier as the sets went on.

    I've thrown core into the middle now cause that way I'll do it. Adding in on at the end of a workout is making it too easy to avoid if I'm tired or running out of time. I'll do the same on squat day.
    Time to turn this 6 pack into an 8 pack.........Ha Ye right

    Calf raise at much lighter weight cause my little footsies kill me when I use the light soles of my deadlifting shoes for them.


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 1 OHP

    40 x 5
    47.5 x 5
    52.5 x 4 (-1)

    Lat pulldown 80 x 3 x 8

    DB incline press 20kg 12,10,7

    T bar row 57.5 x 3 x 10

    DB shrugs 40kg x 3 x 15
    Curls 12.5 x 3 x 10

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

    Shoulder press machine 35. 10,10,8,8

    I'm gonna use week 3 to test all my 1RM lifts. OHP moved ok today. Form was solid. I just wasn't strong enough to get 5, simple as that.

    Happy enough with lat pulldowns.

    Db pressing is always hit and miss with me today. On a good day I'm wayyyy better. Everything else was easy enough


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 2 Squat

    Toe squats up to 80kg

    92.5kg x 3
    105kg x 3
    120 x 3 (+2)

    Paused at knee DL 100kg x 3 x 6

    Core
    Plank 1min x 3
    Side plank raises x 3 x 15

    Leg extension 60 x 4 x 10

    Calf raises 130kg x 4 x 15

    Upped the weight for toe squats today and my main lifts definatley felt more comfortable. Equalled my 5rm and I'd say I had 1 more there If I really went for it.

    Paused at knee DL was too easy.

    Leg extension were a first at 60. Got through them easily enough.

    Next squat session ill be testing my 1RM.


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  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 2 Bench Press

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

    Pull ups +10kg x 3 x 5

    Partial bench 75kg 8,8,6

    DB Shrugs 40kg x 4 x 15

    Dips +15kg x 3 x 8

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

    Pec Dec 45 x 3 x 12

    I'd went for a slightly narrower grip, maybe 20mm each side. Not sure it mattered but I'm happy with how the bar moved. It felt solid. 80x4 wasn't too bad considering I'm shjte at benching.

    Pull-ups are never easy.

    Don't know what the hell is going on with partial bench. One week I got all reps, the next it's torture and I get nowhere near 8.

    Dips are getting easier


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    What's partial bench now


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    What's partial bench now

    Do u mean what is a partial bench or what I'm currently lifting on it?


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


    bluewolf wrote: »
    What's partial bench now

    Pin press, afaik


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Ahhh okay
    Yeah i meant what was it


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  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    Ahhh okay
    Yeah i meant what was it

    Ye I push from about 6-8" off the chest. It's surprisingly hard


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 2 Deadlift

    Paused 1" off the floor up to 100kg

    120 x 3
    132.5 x 2
    140 x 1
    160 x 1
    170 x 1
    180 x 1
    190 X
    190 X
    185 X

    Core
    Crunches + 12kg x 3 x 15
    + 16kg x 3 x 15
    Leg raises 12, 15, 20

    Leg curl 45.5 x 4 x 10

    Calf raise 80 x 4 x 20

    Mixed feelings today. I was sure i had 190 in me. I Failed twice today on 190 and then failed 185. I know I have 190. Maybe I'm speaking out of frustration I dunno. I won't let it get the better of me.
    Can't complain too much, 180 is still a 10kg PB

    Crunches on top of already bad ab doms was a treat on Sunday morning.


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


    As frustrating as it is, you'll still be basing your next few cycles off a number that's 10kg higher so you'll be doing all the volume at heavier weights and building a wider foundation for the next time.

    "The wider the foundation, the higher the peak"


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 week 2 OHP

    mobility / warm up

    45 x 3
    50 x 2
    55 x 1
    57.5 x 1
    60 x 1 PB
    62.5 fail

    lat pulldown 85kg. 8,8,6

    DB press 16kg x 3 x 12

    DB shrugs 40kg x 3 x 15

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

    Shoulder press machine 40 x 3 x 10

    Finally hit the 60kg mark. Progress has been slow but it's still a 5kg increase on a pig of an excersise.

    Everything else was easy enough


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 6 Squat / Bench Press test day

    Squat

    Toe squats up to 80kg

    100kg x 2
    115kg x 1
    125kg x 1 PB
    132.5kg x 1 PB
    140kg x 1 PB
    145 X

    Bench Press

    60kg x 2
    65kg x 1
    75kg x 1
    85kg x 1
    90kg x 1 PB

    Biceps/Triceps x 4 x 15

    Squats felt lovely today. Moved really well and I can't complain one bit. 20kg increase on the PB. It was nerve wrecking looking at all 20kg plates on the bar for the 140. It was a bit slow going up but I was so happy I got it. It's a strange feeling being so happy and wanting to shout but not being able to. Didn't give a toss that I missed 145.

    5kg increase in the bench. Elbows and shoulder were a bit stiff but even if I was 100% I still wouldn't have got more than 90kg. Maybe it would've went up quicker. 90kg has been a target of mine since I started bench pressing. Next goal is 100 x 3. Hopefully before I'm 50 :)

    All in all I couldn't have asked for a better morning


  • Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Brilliant! And you did the 132-140 jump :) any videos


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    bluewolf wrote: »
    Brilliant! And you did the 132-140 jump :) any videos

    No videos. Too many folk around. Ye 132 felt light on my shoulders. Even 145 felt light. Usually when something feels really heavy it can throw my confidence but today it felt good. I definatley have 145 in me soon.


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


    Nicely done.

    It's funny how you have the mental aspect to overcome the first time you get the 3 wheels on either side and it looks like it's huge.

    But the weight probably didn't cost you a thought at 132.5 even though it was a 12.5kg PR....because it was a stepping stone to the new max!


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Deadlift

    Paused 1" off the floor up to 100kg

    120 x 3
    130 x 2
    140 x 1
    160 x 1
    180 x 1
    190 x 1 :)
    200 X

    Lat pulldowns 90kg x 3 x 6

    Core
    Crunches +16kg x 3 x 20
    Leg raises 3 x 12

    Leg curl 45.9 x 3 x 10

    Calf raises 80kg x 4 x 18

    Well after a weekend of drinking 2 X my body weight in alcohol in London I wasn't expecting much out of today. I had toyed with re testing my Deadlift as I was sure I had more than 180 the last day. All I had to do was stay a bit tighter, push my feet through the floor and pull like dog. I'd say I'm the first to use that expression.
    180 went up surprisingly better. 190 was slow but 200 felt like it was glued to the floor.
    I'm not re testing my other maxes as I know they were all I had in me.
    So a good day, another 10kg increase. Back to the hard work next week.


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 7 week 1 squat

    Toe squats to 60kg

    77.5 x 5
    87.5 x 5
    100 x 5 (+3)

    Paused at knee DL 100kg x 3 x 8

    Core
    Plank x 3 x 1 min
    Side plank raises x 3 x 15
    Leg raises x 3 x 15

    Leg extension 60. 10,10,10,7

    Leg curl 45.9 x 3 x 10

    Calf raises 130kg x 4 x 15

    Body felt like crap today. Stag 2 weekends ago and electric picnic last weekend plus feck all lifting in between.
    I'm stepping back to cycle 3 with main lifts to get more volume in. Today I got 2 extra reps than before.
    Week 1 is always the worst.

    Everything else was tough but got through it.


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  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 7 week 1 Bench press

    52.5 x 5
    62.5 x 5
    70 x 5 (+3)

    Pull ups +10kg x 3 x 5

    Partial bench 1" from chest 60kg x 3 x 8

    DB shrugs 40kg x 4 x 15

    Dips +15kg x 1

    Biceps/triceps

    Again repeating cycle 3 but no improvement on reps.

    Pull ups are hard

    I found a rack that allowed me to bench 1" from chest on partial bench. I'll try these for a while

    Got me a sharp pain in the upper back lower trap area doing dips so I aborted the set and avoided rev flys too.

    Have it rolled out now and all feels good


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 7 week 1 deadlift

    A load of deadlifts at 70-80% range
    Leg curls/extensions
    Core

    Did feck all today cause I had a couple of friends home from the uk and they came to the gym to try out deadlifting.

    I'm thinking strongly of trying out "The Bridge" program Alan thrall was talking about recently. I'll have a proper read about it soon. 5/3/1 could becoming to an end


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Cycle 7 week 1 OHP

    35 x 5
    42.5 x 5
    47.5 x 5 (+2) same as cycle 3

    Lat pulldown 85 x 3 x 8

    Db press 15degrees 24 x 3 x 10

    T bar row 60 x 3 x 10

    DB Shrugs 40 x 4 x 15

    Rev flys/biceps/triceps

    I don't think I'll be seeing cycle 8 of 5/3/1. I'm not quitting it cause progress has stalled but moreso because of my interest in Alan thralls program. It makes sense to me. Until I get it figured out I'll carry on with cycle 7 for now.


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


    How does Alanm Thrall's program differ from 531? Is it a variation on it or completely different?


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    How does Alanm Thrall's program differ from 531? Is it a variation on it or completely different?

    I haven't gone through it totally yet but the jist is that you do more volume at roughly the same intensity over the week. His latest YouTube video explains it better than me


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


    Dtp1979 wrote: »
    I haven't gone through it totally yet but the jist is that you do more volume at roughly the same intensity over the week. His latest YouTube video explains it better than me

    I started it and I wasn't sure if it was a variation or very different.

    Make sure it's pretty clearly laid out before jumping in. Also, I'd be checking it's appropriate for you. Not every program is appropriate for all levels.

    Not saying don't do it...just a word of caution.


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    I started it and I wasn't sure if it was a variation or very different.

    Make sure it's pretty clearly laid out before jumping in. Also, I'd be checking it's appropriate for you. Not every program is appropriate for all levels.

    Not saying don't do it...just a word of caution.
    When did you start it?


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


    Dtp1979 wrote: »
    When did you start it?

    Sorry...I started the video.


  • Registered Users Posts: 12,723 ✭✭✭✭Dtp1979


    Hmmmm dunno bout this programme. Reeks of cardio


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


    Do tell


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