Getting stronger getting older

Dtp1979 · 18-12-2016 12:59pm #1

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.

Alf Veedersane · 18-12-2016 5:45pm

How have you changed the B-E's over the three phases?

What do you think are the weak links in the big three?

Dtp1979 · 18-12-2016 8:10pm

Alf Veedersane wrote: »

How have you changed the B-E's over the three phases?

What do you think are the weak links in the big three?

I'll have to look back over my notepad when I'm home to see the changes made.
What do you mean by the weak links?

Alf Veedersane · 18-12-2016 8:40pm

Probably easier to ask if you know how things start to break down when you're getting close to 100%?

Like do you miss a bench off the chest, halfway to lockout or nearly at lockout, for example? It gives an idea of what you might need to work on.

Though I would say if you could, a session or two with a trainer would help identify what you need to work on, be it technical or strength-related. And they can spot weaknesses you might not cop yourself.

Dtp1979 · 18-12-2016 8:53pm

Alf Veedersane wrote: »

Probably easier to ask if you know how things start to break down when you're getting close to 100%?

Like do you miss a bench off the chest, halfway to lockout or nearly at lockout, for example? It gives an idea of what you might need to work on.

Though I would say if you could, a session or two with a trainer would help identify what you need to work on, be it technical or strength-related. And they can spot weaknesses you might not cop yourself.

I'd love to have the time to see a trainer and it's something I might actually look into.
Getting close to 100% I'd find I'm weakest when I get the bar 4" off my chest.
In deadlifts it'd be getting the bar off the ground for the first foot.
Ohp would be about half way up I'd fail.
Squat fails when I'm at the bottom. I'd move up a couple of inches the that's it

Alf Veedersane · 18-12-2016 9:00pm

Nothing stands put about that. Maybe a video would help the more experienced here give some feedback.

Dtp1979 · 18-12-2016 9:02pm

Alf Veedersane wrote: »

Nothing stands put about that. Maybe a video would help the more experienced here give some feedback.

I train on my own, 6am. Nobody to video me. I'll get it done some day if I don't get to a trainer first

Alf Veedersane · 18-12-2016 9:07pm

Dtp1979 wrote: »

I train on my own, 6am. Nobody to video me. I'll get it done some day if I don't get to a trainer first

I train on my own - just stand your phone up against something to video it. If only for yourself. You'd be surprised what you would notice that you might need to change.

Dtp1979 · 18-12-2016 11:29pm

Dtp1979 wrote: »

I'll have to look back over my notepad when I'm home to see the changes made.
What do you mean by the weak links?

Phase 1 bench
B. Cable fly
C. Dips
D. Cable pulldowns
E. seated dips
F. Pec deck

Deadlift
B. Lat pulldowns
C. Seated row
D. Shrugs
E. rev fly
F. Biceps

OHP
B seated ohp machine
C. Single hand db press overhead
D. Front raise
E. side raises

Squat.
B. Front squat
C. Walking lunges
D. Leg extension
E. calf raises

Looking back now I really could've picked better for phase 1

Phase 2
Bench
B. Dips(higher reps)
C. Db press incline
D. Bench press machine
E. skull crushers
F. Cable pulldowns

Deadlift
B. RDL
C. Snatch grip deadlift
D. Leg curl
E. one legged leg press
F. Biceps

Ohp
B. Arnold press
C. Seated barbell press
D. Face pull
E. de Franco Cuban press ( torture )
F. Side raises.

Squat
B. Front squat
C. Goblet squat
D. Leg extension
E. lunges
F. Calf raises

Added pull up day to phase 2
B. Db pull
C. Lat pulldowns
D. Shrugs s/s rev flys
E. biceps

Phase 3 added a lot of core in between
Bench
B. Cgbp
C. Press ups slow
D. Db fly
E. seated bench press machine s/s cable pulldowns
F. Seated dips

Deadlift
B. RDL
C. Leg press
D. Calf raise
E. leg curl
F. Hip thrust
G. Biceps

Ohp
B. Ohp db press
C. Behind head ohp seated
D. Upright row
E. rev cable fly
F. Face pull s/s cable pull down

Dtp1979 · 22-12-2016 8:59am

OHP Day
Main 5 x 3 @ 50kg
B db overhead press @ 20kg(8,8,7,6,6)
C behind head ohp 5x8 @32.5
D upright row @30 (12,12,12,10)
E rev fly cable 4x12
F face pull s/s tricep pull down 4x10
Some core work in between sets. Should've been more.

It was encouraging to see the Main lift was surprisingly easy today even though I went in tired and not expecting much. I even thought about testing my 1RM when I'd the main lift done but soon coped on after set 5.
First time using 20db so happy enough with that. Behind the head press is weird. Won't do them again after this phase I think. Feels like something will give in my shoulder is I push it too far

Dtp1979 · 24-12-2016 11:54am

Squat day

Main A 105kg. 3,3,3,2,3

B walking lunges 20kg each hand 16 steps

C leg press s/s calf raise 5x8. 105kg

D leg extension 4x12

Don't know why I didn't superset leg press and calf raise before. Saves time which I'm often short on.
Dropped front squats today cause I simply didn't have time
Main lift was hard. Bad technique on the fourth set meant I failed on the 3rd rep.

Happy Christmas to everyone

Dtp1979 · 24-12-2016 8:21pm

As I was saying the other day I'm coming to the end of this program.
Has anybody any advice on what to do next? I want a program that will include all the main compound lifts, build muscle and get me stronger. I'll be going on a slow bulk after Xmas.
I've read it's not great to continue heavy lifting, so should I cut back on the heavier lifts?
Any advice welcome.
Thanks

Alf Veedersane · 24-12-2016 8:38pm

Dtp1979 wrote: »

As I was saying the other day I'm coming to the end of this program.
Has anybody any advice on what to do next? I want a program that will include all the main compound lifts, build muscle and get me stronger. I'll be going on a slow bulk after Xmas.
I've read it's not great to continue heavy lifting, so should I cut back on the heavier lifts?
Any advice welcome.
Thanks

You'll want to cut back on the % alright. Ive found it useful to work off lower % and higher volume once I've finished a program.

Working at lower intensity / % gives you a chance to work on technique and build some muscle.

The one trend I've noticed in the last 12 months is that the harder you work, the more you get back. It was about a month before Christmas last year - after a few months of high volume training because I wasn't in a position to commit to a programme - that I cracked into a basic enough program and got through a couple of plateaus.

It wasn't rocket science. I just did a lot more volume at the start than I had before and spread it out over 16 weeks.

It's not that it was optimal but it worked for me. And I'd venture that working harder will work for most people. I'm talking mostly about the start of a program.

Think of it like this....the bigger the foundation you lay, the taller you can build the peak.

Dtp1979 · 24-12-2016 9:24pm

Would you reccomend more of a split routine or go like I've been doing and work one body part per session?

Alf Veedersane · 24-12-2016 10:00pm

Dtp1979 wrote: »

Would you reccomend more of a split routine or go like I've been doing and work one body part per session?

I wouldn't discriminate against either - both work for different people.

Nothing wrong with what you're doing: main lift and building elements of it.

Dtp1979 · 24-12-2016 10:46pm

Alf Veedersane wrote: »

I wouldn't discriminate against either - both work for different people.

Nothing wrong with what you're doing: main lift and building elements of it.

Is there any truth to the whole "mix it up, keep your body guessing" theory? I've been working one body part for the last few months.

Alf Veedersane · 24-12-2016 11:00pm

Dtp1979 wrote: »

Is there any truth to the whole "mix it up, keep your body guessing" theory? I've been working one body part for the last few months.

To a degree. But do that with your accessory movements. Or make a good accessory your main movement for a spell.

Mr. CooL ICE · 24-12-2016 11:45pm

Dtp1979 wrote: »

As I was saying the other day I'm coming to the end of this program.
Has anybody any advice on what to do next? I want a program that will include all the main compound lifts, build muscle and get me stronger. I'll be going on a slow bulk after Xmas.
I've read it's not great to continue heavy lifting, so should I cut back on the heavier lifts?
Any advice welcome.
Thanks

I've done Wendler 5/3/1 and it's a nice program to grind away at. Once you get your head around the main set %s, it's pretty straight forward. The 5/3/1 aspect is the strength template, but it's the accessories that make the program. The Big But Boring variant has the right amount of volume but lacks specificity.

I've never done Westside, but enough people here recommend it that it's worth a try.

Dtp1979 · 25-12-2016 9:34am

5k run. Time to eat now

ThunbergsAreGo · 25-12-2016 9:51am

Have you enjoyed the program?
Seems like you are getting benefits looking at the numbers

Dtp1979 · 25-12-2016 10:13am

naughtb4 wrote: »

Have you enjoyed the program?
Seems like you are getting benefits looking at the numbers

I did indeed. I like the structure, and the fact you can change around practically every other lift except for A each phase. There's a thread on boards explaining the ins and outs of the program. Mist of all I'm happiest with the progress I made

Dtp1979 · 26-12-2016 4:43pm

Nicolas Cage wrote: »

I've done Wendler 5/3/1 and it's a nice program to grind away at. Once you get your head around the main set %s, it's pretty straight forward. The 5/3/1 aspect is the strength template, but it's the accessories that make the program. The Big But Boring variant has the right amount of volume but lacks specificity.

I've never done Westside, but enough people here recommend it that it's worth a try.

I think I'll do 5/3/1 in a few months as it's not too far off what I'm doing at present. Think I'll mix it up for a while. I'm gonna drop back on the weight, increase volume for a bit. I was thinking of GVT but I think that's too much volume for now and it'll only lead to sloppy form as I haven't the experience yet to hold good form through the final tiring sets.

Dtp1979 · 26-12-2016 5:29pm

A rough draft, any advise welcome. All will be high 10-15 reps and weight will increase gradually each session one some lifts once I complete the reps
Day 1
A. Squat
B. RDL
C. Leg extension
D. Cable row
E. calf raise s/s bicep curls

Day 2.
A. Bench press
B. Pull ups
C. Db press incline
D. Dips s/s shrugs
E. tricep pulldowns s/s facepulls

Day 3
A. Deadlift
B. Front squat
C. Hip thrust
D. Calf raise
E. leg curl s/s bicep curls

Day 4.
A. OHP
B. Lat pulldowns
C. Seated ohp
D. Rev fly s/s shrugs
E. skull crusher s/s upright row
F. Side raises

Dtp1979 · 28-12-2016 10:00am

Just had a look at smolov jnr program. Should this be used to only work on one lift or could you work on 3 at the same time?

Alf Veedersane · 28-12-2016 10:34am

Dtp1979 wrote: »

Just had a look at smolov jnr program. Should this be used to only work on one lift or could you work on 3 at the same time?

I have heard of people using it for squat and bench at same time but you wouldn't be doing anything else, for the most part.

Dtp1979 · 28-12-2016 12:02pm

Pull ups 8,8,7,6,5
Cable rows 70kg 3x8
Deadlift
145 x 6
160 x 5
175 x 3
185 x 1
195 x 1
200 x 1

pb
205 x 1

pb

I had no intention of deadlifting today. I was supposed to work on upper back but once I started cable rows I just felt strong if that makes any sense. I had an awful itch to do deadlifts too so I ditched my usual workout. Everything felt great. Beat my 1RM by 15kg. Delighted to get into the 200's

COH · 28-12-2016 12:08pm

Smolov is a squat specialisation programme... 3 week base meso cycle, 3 week break from squatting, retest, four week intense phase, retest again. Most people who run it just run the base meso.

Smolov Jr is an adapted three week programme for the bench similar to the base meso in 'full' smolov. The volume and intensity is slightly different to avoid rotator/pec strains etc.

I would suggest doing neither, and certainly not both until you are at a relatively advanced stage of your training career.

Doing smolov for all three lifts concurrently would be a really fun way to commit suicide with a barbell

Dtp1979 · 29-12-2016 3:41pm

Bench
6 x 50
5 x 60
4 x 70
2 x 75
1 x 85
1 x 95 fail
1 x 90 fail
1 x 87.5 fail

Dips 6x10 bw
Cable flys 5x10
Single hand cable pull down 6x10
Pec Dec 5x10

Disappointed my bench didn't improve but I'll be patient with it as it's one of my weaker lifts. I get the bar down, easily up about 8" then fail.
Frustrating.

Alf Veedersane · 29-12-2016 3:50pm

That's a big jump you were looking for on the bench though. You expended so much going for 95 and 90, by the time you went for 87.5, there wasn't enough in the tank.

Dtp1979 · 29-12-2016 4:50pm

Alf Veedersane wrote: »

That's a big jump you were looking for on the bench though. You expended so much going for 95 and 90, by the time you went for 87.5, there wasn't enough in the tank.

Ye that's exactly right. I felt good at 85 but showed my lack of experience I think.
On the bright side though I got to roll 95kg down my chest and stomach until I could sit up. Wasn't any nicer at 90

Dtp1979 · 02-01-2017 3:39pm

Bench
Light weights worked on technique

Squat
6 x 60
5 x 80
3 x90
1x 100
1x 110
1x 120

Rack pull
5 x 180
5 x 185
4x 190
2 x 200
1 x 210
1 x 210

Not much time today. Busy gym today and I Haven't started new program yet so used whatever was free.
120 on squat matched my pb but was wayyyyy easier than before so that's a good sign

Dtp1979 · 10-01-2017 8:49am

Day 1 of a new mini program.
Squat 60kg. 4x10

RDL 70kg 4 X10

Lat pulldowns 50kg 4x12

Leg extension 45kg 5x12

Cable row 50kg 4x12

Calf raise 80kg 5 x 15

I really concentrated on form today and it's much easier to do so with lighter weights. Squat was good. The higher volume and my first early morning in a couple of weeks was a BIG shock to the body. Hopefully I'll get over that by the end of this week.
Alf, how you do lat pulldowns @100kg+ is beyond me.

Alf Veedersane · 10-01-2017 8:53am

Dtp1979 wrote: »

Alf, how you do lat pulldowns @100kg+ is beyond me.

Depends what you're using. I've used one of the machines in the gym which has cables and a stack and 60kg on that feels like 100kg on the plate loaded one.

Edit: This is the one I use. Plates go on the pins and the lever pivots. Little friction built in, unlike cable ones.

Dtp1979 · 10-01-2017 9:24am

Alf Veedersane wrote: »

Depends what you're using. I've used one of the machines in the gym which has cables and a stack and 60kg on that feels like 100kg on the plate loaded one.

Edit: This is the one I use. Plates go on the pins and the lever pivots. Little friction built in, unlike cable ones.

Never even seen them before. I use the cable and stack of weights one

Alf Veedersane · 10-01-2017 9:43am

Dtp1979 wrote: »

Never even seen them before. I use the cable and stack of weights one

Then there's a whole lot of frictional resistance to factor in.

But ultimately, the actual number is irrelevant once it's going up!

Dtp1979 · 11-01-2017 9:05am

Bench press 4 x @ 50kg... 12,12,12,10

Bw dips / shrugs 95kg 4 x 12

Core 3x15

Db press incline 30degree 4 x 12@ 14kg

Cable fly 13kg / rev fly 8kg 4 x 12

Cable pulldowns triceps / core 4 sets

Bench was tiring. Not used to such high reps but I feel technique is improving.

ThunbergsAreGo · 11-01-2017 10:23am

How long does a gym session take you out of interest?

Dtp1979 · 11-01-2017 8:04pm

naughtb4 wrote: »

How long does a gym session take you out of interest?

This new routine easily 1hr. Hanleys program took about 1.5hrs and that's with a bit extra assistance work

Dtp1979 · 13-01-2017 9:04am

Deadlift 4x10 @ 140kg

Pull-ups 8,7,7,5

Legpress/calf raise 4x10 @ 90/4x15@90

Leg curl 50kg 10,10,8,7
S/s
Seated row 4x10 @ 50
Bad nights sleep, I had to have a chat with myself to get out of bed but glad I did.
My body still isn't used to these higer reps but it's getting a bit easier.
Ran out of time so no hip thrusts today

Dtp1979 · 21-01-2017 11:20am

Standing OHP @35kg. 10,8,7,6

Upright rows @ 30kg 4x12

Db ohp @14kg 12,12,22,10

Rev cable fly @ 5kg 4x12
S/s
Facepull @25kg 4x10

Seated DB shrugs @40kg 4x12
S/s
Bicep curls ez bar @20kg 4x15

Side Lateral raise @6kg 3x10
S/s
Hammer curls @12.5 3x10

Had a week off with the flu. Not back to 100% yet. I wasn't looking forward to today cause I knew my body wasn't going to work well. Felt weak. Really struggled at the standing ohp. I'm hoping it's down to being sick and having a week off. Felt a bit more lively towards the end.

Dtp1979 · 24-01-2017 8:53am

Squat @ 65kg 4x10

RDL @ 70kg 4x10

Lat pulldowns @55kg 4x12

Leg extension @47.5kg 4x12

Cable row @55 12,12,10,10

Calf raise @100kg 4x20

Squat felt good and kept good form except for the last 2 reps on set 4
After a week layoff so my body still hasn't adjusted to high rep works outs. Tired and feeling sick after this one.

Dtp1979 · 25-01-2017 6:40pm

Bench press @55kg 12,12,10,8

Dips bw 4x10
S/s
Shrugs @105kg 4x15

Seated db press @16kg 12,12,10,8

Rev fly @10kg 5x15
S/s
Cable fly @16kg 5x10

Tricep cable pulldowns 5x12

Core 4x15

Dtp1979 · 27-01-2017 7:17pm

Deadlift @145 10,10,7,10

Pull ups 8,7,7,6

Leg press @90 4x12
S/s
Calf raise @ 90 4x15

Hip thrust @100kg 4x12

Leg curl @55 4x12
S/s
Seated row @55 4x12

Deadlifts were going grand. Don't know what happened set 3 but recovered well for set 4. Leg curls and leg press were surprisingly easy compared to previous sessions. Feeling better in the mornings now thankfully.

Dtp1979 · 31-01-2017 9:28am

Standing ohp @40kg 9,8,6,5

Upright row @30kg 4x12

Db ohp @14kg 12,11,8,8

Cable Rev fly @5.5 4x10
S/s
Face pull @27.5. 4x10

Db shrugs @40kg 3x15
S/s
Seated curls @22.5 3x12

Side lateral raise @6kg 4x10
S/s
Hammer curls @14kg 4x10

Dtp1979 · 01-02-2017 8:54am

Squat @70kg. 4x10

RDL @80kg. 4x10

Lat pulldown @60. 12,12,12,11

Leg extension @50kg. 12,12,12,12,11

Cable row @60. 3x12

Calf raise @110. 15,20,20,17

Squats felt good today. Moving well. I'm over the morning fatigue/high reps sickness.
Happy with the lat pulldowns. I think that's a pb.
I've never felt my legs so pumped after leg extensions. The 5th set really adds a lot to it.

Dtp1979 · 03-02-2017 8:53am

Bench press @55kg 4x10

Shrugs @115kg. 4x15
S/s
Bw dips. 4x12

Incline db press @16kg 12,12,12,10

Db rev fly @10kg 5x15
S/s
Cable fly @ 16kg. 5x15

Tricep Cable pushdown 5x10
S/s
Ab ball roll in thingys 5x15

I was happy with the bench getting in all full reps until I realised I should've been doin 12's instead of 10's

Got a horrible sharp pain in my back after I got up off the toilet mid workout. Typical.
Pain eased off fairly well and I'm sitting on a lacrosse ball as I type this.

Dtp1979 · 04-02-2017 10:38am

Deadlift 4x10 @150kg

Pull ups 8,7,6,5

Leg press 3x12 @100kg
S/s
Calf raise 3x20@100kg

Hip thrust 4x12 @100kg

Leg curl 4x12 @55kg
S/s
Seated row 4x10 60kg

I was worried my back would give me trouble but thankfully yesterday's twing was gone completely.
Deadlifts are getting to the point where I'm struggling on the last few reps of set 4 which was always gonna happen as the weight increased.
Pull ups are as frustrating as ohp. Progress is so slow. Everything else was grand.

Alf Veedersane · 04-02-2017 10:53am

Pull up progress us slow because you're doing them after 4 sets of 10 deadlifts. Your lats are going to be tired. You're coming to your limit at that level of DL volume. It's to be expected!

Dtp1979 · 04-02-2017 11:25am

Alf Veedersane wrote: »

Pull up progress us slow because you're doing them after 4 sets of 10 deadlifts. Your lats are going to be tired. You're coming to your limit at that level of DL volume. It's to be expected!

Should I keep increasing weight until I start to fail or work a while longer on the current weight until I get to a stage where it's easier, and then increase weight

Alf Veedersane · 04-02-2017 11:44am

Dtp1979 wrote: »

Should I keep increasing weight until I start to fail or work a while longer on the current weight until I get to a stage where it's easier, and then increase weight

If your form is going to suffer by increasing, then don't.

If you think you can then do but stop if the form ford regardless of how many reps that is.

Dtp1979 · 07-02-2017 8:48am

Standing ohp 7,7,5,5 @40kg

Upright row 4x12 @30kg

Seated Db ohp 12,12,11,10 @ 14kg

Cable rev fly 4x10 @5.5kg
S/s
Face pull 4x10 @25kg

Seated curls 4x12 @26kg
S/s
Seated DB shrugs 4x14 @40kg

lateral db raises 3x10 @7kg
S/s
Hammer curls 3x10 @14kg

I had a pain in my wrist that I couldn't shake and it really bothered my on the barbell ohp. It felt really really weak and I struggled to even get 7's on the first 2 sets. It didn't affect me after ohp.
Db ohp moved better today. Felt a lot easier

Getting stronger getting older

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