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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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Alf Veedersane

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

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

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

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

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

Dtp1979

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

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

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

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

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

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

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

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

Alf Veedersane

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

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

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

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

5k run. Time to eat now

ThunbergsAreGo

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

Dtp1979

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

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

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

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

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

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

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

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

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

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

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