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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

Dtp1979 wrote: »

It does, and thank you. Much appreciated

It looks like I'm listing off a lot of negatives (most of them I know because I've been told them myself

) but they're only small, easily-made tweaks that should help.

Dtp1979

Alf Veedersane wrote: »

It looks like I'm listing off a lot of negatives (most of them I know because I've been told them myself ) but they're only small, easily-made tweaks that should help.

I wouldn't call it negitave. Constructive criticism would be a better phrase.
I've no problem hearing things from people who know better, and you do know better than me. It's the only way I'm going to learn!

Dtp1979

Cycle 3 week 3 Bench Press

62.5 x 5
70 x 3
77.5 x 1 {+4}

Pull ups 10,7,6

Dips +15. 3x8

Shrugs front 2 x 12 @110
Shrugs behind 2x12 @110

Incline DB press @20's. 10,9,10

Triceps pull downs x 4 sets

Widened the grip further so now my little finger is at the outer ring. It felt like I had more control of the bar and I did feel strong but my arms were very shaky pushing the bar near the top. Don't know what that's about. Even on the lighter sets.

Happy with the incline press. No pain in the shoulder.

FTA69

My grip is always pinkies on rings and I'm way shorter than you. Does that mean my grip is too wide??

Dtp1979

FTA69 wrote: »

My grip is always pinkies on rings and I'm way shorter than you. Does that mean my grip is too wide??

Theres 2 sets of rings on my bars. Not sure if that's standard?

Alf Veedersane

FTA69 wrote: »

My grip is always pinkies on rings and I'm way shorter than you. Does that mean my grip is too wide??

A wider grip shortens the range of motion but it may not necessarily be where you're strongest.

Dtp1979

Alf Veedersane wrote: »

A wider grip shortens the range of motion but it may not necessarily be where you're strongest.

Maybe that's why my arms were shakey

Dtp1979

Cycle 3 Deload

Toe squats

50 x 5
60 x 5
70 x 5

RDL 3x8 @70kg

Leg curl 3x10 @31kg

Calf raises

Plenty of mobility

It feels weird doing so little in the gym. I felt like a lost puppy wandering around trying to fill the time.
I wasn't too happy with shoulder mobility in the squats. Other than that everything was handy

FTA69

You do need them though, I'm about to do six weeks on the bounce now and I'll probably not get optimal results without the deload I think.

Alf Veedersane

FTA69 wrote: »

You do need them though, I'm about to do six weeks on the bounce now and I'll probably not get optimal results without the deload I think.

Don't be afraid to attenuate the accessory work if you're feeling a lot of fatigue.

Dtp1979

FTA69 wrote: »

You do need them though, I'm about to do six weeks on the bounce now and I'll probably not get optimal results without the deload I think.

Did you not just do a deload recently

FTA69

Dtp1979 wrote: »

Did you not just do a deload recently

Oh I did yeah; I mean I'm in holiday in four weeks so will have to squeeze two cycles back to back so the deload will coincide with the trip away.

Dtp1979

Cycle 3 OHP Deload

OHP

lat pulldown 3x8 @50

Seated ohp 3x6 bar

Shrugs 2x10 @28 Db's

Triceps/biceps light

Core light

Ohp was more about form today. I think I found the sweet spot in regards my grip width today. Hard to know until I test heavier. Form felt great and weight didn't go over 35kg. Lots of shoulder mobility too.

Everything else was so easy.

Core is something I wish I did every day.

Dtp1979

Cycle 4 week 1 Squat

Toe squats up to 60kg

80 x 5
90 x 5
102.5 x 5 (+3)

RDL 3x8 @100kg

Barbell lunge 3x10 @40kg

Leg extension 3x12 @45kg

Leg curl @45.5kg 10,8,8

Calf raises 3x15 @100kg

Should I be so wrecked from my first workout after deloading?

Anyway, warmups were all ok. As soon as I started the last set form went to the dogs. Every single rep was a different example of how to do a squat incorrectly. Seeing as I'm getting a bit wiser in my old age, I decided to abort the set. My legs were fine, weight wasn't an issue but I was risking injury. Had another 5-6 in the tank

Brought back the weight on RDL's causeof that weird headache I got a while back. I'll increase weight wit caution.

Barbell lunges were gonna get scrapped for cycle 4 but I decided to keep them in at the last minute. Glad I did. Form was spot on and my ass will be sore tomorrow.

Feel as weak as a kitten now.

Dtp1979

Cycle 4 week 1 Bench Press

Warm ups/shoulder mobility

55 x 5
62.5 x 5
72.5 x 5 (+2)

Pull ups 9,7,7

Partial bench press upper 3x8 @70kg

Dips +10 3x8

Shrugs 3x12 @100

Rev cable fly 3x12 @4.5
Biceps 3x12 @19.5
Triceps 3x12 @19.5

Tough aul workout. I thought I'd do better on the bench. I'll keep this grip for another session and see how it goes next time. I'll put this performance down to weakness back after deload. Either that or I'm worse at benching than I thought.

Pull ups are soul destroying. I might drop the reps back and add weight.

Partial bench. Using the pins holding the weight about 6" off my chest, I push up, lower back to the pins, stop dead then go again. Harder than I thought it would be.

No elbow pain after pumping of guns. Happy

Alf Veedersane

For the partial bench does it say to have the bar 6" off the chest?

Dtp1979

Alf Veedersane wrote: »

For the partial bench does it say to have the bar 6" off the chest?

No it's the nearest I can get it with the settings. Next one down and the bar is on my chest. Next one up isn't far from where my arms are straight. Plus it's probably where I feel weakest. Right at that point so hopefully it'll help

Dtp1979

Alf Veedersane wrote: »

For the partial bench does it say to have the bar 6" off the chest?

Should they be closer than 6"?

Alf Veedersane

I did think it was probably a limitation of the rack/bench you were using so there's not much you can do.

I just asked because I thought it might be akin to a board press or pin press, neither of which would (usually) be that high off the chest.

That being said, if it's working your lockout in the range you feel weakest, then that's what counts.

Dtp1979

Alf Veedersane wrote: »

I did think it was probably a limitation of the rack/bench you were using so there's not much you can do.

I just asked because I thought it might be akin to a board press or pin press, neither of which would (usually) be that high off the chest.

That being said, if it's working your lockout in the range you feel weakest, then that's what counts.

Thanks.
Do your think I'd be better off doing fewer reps and higher weight or high reps/lower weight like I did today?

Alf Veedersane

Dtp1979 wrote: »

Thanks.
Do your think I'd be better off doing fewer reps and higher weight or high reps/lower weight like I did today?

Higher reps. It's an accessory. The main event will look after the higher intensity.

Alf Veedersane

Actually, brain fart earlier....it's not much different to a floor press. I went full durrrr earlier.

Dtp1979

Cycle 4 week 1 deadlift

110 x 5
127.5 x 5
145 x 5 (+1)

Anderson squat 3x8 @70kg

Hip thrust 3x10 @210kg

Kettlebell swing 3x20 @20kg

Calf raises 3x15 @110kg slow

Getting out of bed was hard today. Doms all over my lower body thanks to squats on Tuesday.
I concentrated on form today and stopping dead between reps. All felt good and I probably had another 4 in the tank but I held back because Anderson squats were coming up, I had no idea what they'd be like and doms doms doms.

Anderson squats were grand. Did a manageable weight and I'll increase slowly each week. Also good for my shoulder mobility to get in to low bar position twice a week.

Hip thrust will be going no heavier. The weight is killing my hands. I'm gonna drop back to 180 and see how it goes

Kettlebell swings are a blast from the past. Nothing heavier than 20kg in the gym. I might do an extra set next week

FTA69

Had to google what an Anderson squat was, looks good. Have you read about Anderson himself, what a badass.

Dtp1979

FTA69 wrote: »

Had to google what an Anderson squat was, looks good. Have you read about Anderson himself, what a badass.

I did indeed. Old school

[Deleted User]

So you rack it low and start from the bottom?

Alf Veedersane

bluewolf wrote: »

So you rack it low and start from the bottom?

You can just unrack it as normal, squat down until it's resting on the pins and squat back up.

They're pin squats by another name.

Dtp1979

Alf Veedersane wrote: »

You can just unrack it as normal, squat down until it's resting on the pins and squat back up.

They're pin squats by another name.

Ye pretty much that

Dtp1979

Cycle 4 week 1
37.5 x 5
42.5 x 5
47.5 x 5 (+4)

Lat pulldown 3 x 10 @65kg

60deg DB ohp @16kg 12,12,10

Seated row 3x10 @70kg

Db shrug 3x12 @40kg
S/s
Light curls

Rev cable fly 3 x 12@ 4.5
Biceps 3 x 10 @19.5
Triceps 3 x 10 @19.5

Ohp moved a lot better and I was solid up to the end. Can't complain.

Slightly higher volume for the rest. Was gonna do T bar rows instead of seated towns but someone was using it.

Dtp1979

Cycle 4 week 2 Squat

Toe squats to 60kg

85kg x 3
97.5kg x 3
110 kg x 3 (+6)

RDL 110kg x 3 x 8

Barbell lunge 45kg x 3 x 10

Leg curl 45.5kg 10,8,10

Leg extension 47.5kg x 4 x 12

Calf raise 110kg x 4 x 15

No air con this morning and the place Was hot. Everything felt heavier, probably because of the weekend break. 9 reps @110 so I can't complain. They weren't perdy but I get them done.

RDL were grand.

Barbell lunge gives my glutes a great pump. I'll stick with these.

Never thought I'd enjoy going to the gym at 6am to do leg day. I like this program.