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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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Dtp1979

Cycle 9 week 1 Bench Press

Paused
57.5kg x 5
67.5kg x 5
77.5kg x 5
62.5kg x 3 x 5

B.B. does parallel 62.5 x 3 x 8

Pin bench 62.5kg x 3 x 8

B.B. Shrugs 105kg x 4 x 12

1 arm cable row 30kg R3x8/L4x10

Rev flys/biceps/triceps

Benching is so fcuking technical. But I’m getting better. 2/3 our of 5 are usually bang on. The remainder are all over the place.
A 100Kg+ Eastern European fella asked me today why I not breath when I Bench. I wasn’t aware of this. Considering I’ve seen him Bench 120 like it was a warm up I took his advice. Big breath in lowering the bar. Breath out pushing. It helped to be fair. Thank you Ivan drago.

Barbell rows parallel are tough.

Dtp1979

Alf Veedersane wrote: »

There's plenty there I'd have chopped before RDLs

I do agree. I should’ve manned up and done them but I was looking forward to the break with core and...... no more excuses really. They won’t be cut in Future

Alf Veedersane

Dtp1979 wrote: »

Cycle 9 week 1 SQUAT

Toe squats to 80kg

90kg x 5
105kg x 5
120kg x 5
100kg x 3 x 5

RDL 100kg x you must be joking

Core
Crunches +20kg x 3 x 20
Plank x 90 seconds

Leg curl 49.5 10,10, 10, 6

Leg extension 65 x 3 x 10

Calf raises heavy

That was tough. I think the fact that 120 my was old 1rm that I was stuck on for a good while has me weary of that number now. I got the reps done but it was hard on the last 2. It’s amazing how light 100 felt after lifting 120 before. Easy drop sets.

Running late and squats taking longer than expected plus I was knackered from them meant RDL got the chop.

There's plenty there I'd have chopped before RDLs

Dtp1979

Cycle 9 week 1 SQUAT

Toe squats to 80kg

90kg x 5
105kg x 5
120kg x 5
100kg x 3 x 5

RDL 100kg x you must be joking

Core
Crunches +20kg x 3 x 20
Plank x 90 seconds

Leg curl 49.5 10,10, 10, 6

Leg extension 65 x 3 x 10

Calf raises heavy

That was tough. I think the fact that 120 my was old 1rm that I was stuck on for a good while has me weary of that number now. I got the reps done but it was hard on the last 2. It’s amazing how light 100 felt after lifting 120 before. Easy drop sets.

Running late and squats taking longer than expected plus I was knackered from them meant RDL got the chop.

Dtp1979

The next cycle I’ve upped the weight and included challenging drop sets so I’m looking forward to that

Alf Veedersane

Dtp1979 wrote: »

On that set above I think I had 1 more maybe. I decided dropping the weight and getting more reps in would be more benifical. Form seems to be ok, 1 rep power is still there but my number of reps had dropped off a good bit from earlier cycles

There's a balancing act. I wouldn't be inclined to go too easy - it's a strength program after all. But you probably got it right. I just wasn't sure when you said you took it handy on top set.

Dtp1979

Alf Veedersane wrote: »

When you say you're not giving the top set 100% anymore, how many would you say that you leave in the tank?

On that set above I think I had 1 more maybe. I decided dropping the weight and getting more reps in would be more benifical. Form seems to be ok, 1 rep power is still there but my number of reps had dropped off a good bit from earlier cycles

Alf Veedersane

Dtp1979 wrote: »

Cycle 8 week 3 OHP

40kg x 5
45kg x 3
50kg x 1(+2)
42.5kg x 3 x 6

I’m not putting 100% into the final set anymore due to the drops sets I’ve to do after. They’re moving ok so I’ll build on that

When you say you're not giving the top set 100% anymore, how many would you say that you leave in the tank?

Dtp1979

Cycle 8 Deload OHP

40kg x 3 x 4

Barbell row parallel 62.5 x 3 x 7

DB incline OHP 16kg x 3 x 8

Shrugs 100kg x 3 x 12

1 arm seated row 35kg R3x8/L4 x 10

Rev fly/biceps/triceps

Again taking it very handy. Hopefully my easy Deload and sporadic training sessions the last 2 weeks have rested my body, because cycle 9 is gonna be heavy all the way to testing at Xmas.

Dtp1979

Cycle 8 Deload Deadlift

60kg x 5
80kg x 5
100kg x 3
120kg x 2
140kg x 1
150kg x 1

Squats 60kg x 3 x 5

Core

Calf raises/leg curls

I kept everything to a minimum today. I usually put the belt on around 130 on deadlifts but decided against it today. Felt grand. No issues and all moving well

Dtp1979

Cycle 8 Deload Bench Press

All paused
60kg x 4
70kg x 3
75kg x 2
80kg x 1

Barbell row parallel 60kg x 3 x 8

Bw dips 3 x 5

1 arm seated cable row 35 x R3x8/L4x10

Rev flys/biceps/triceps

I’m starting to get a feel for the Bench Press now. 80kg paused wasn’t too difficult so it’s looking good for 90 1rm.

Everything else was just going through the motions

Dtp1979

Cycle 8 Deload

Squat

Toe squats to 80kg

100kg x 3
110kg x 3
120kg x 1
130kg x 1
135kg x 1

Loads of core and mobility

Nearly fell forward on the 130. A scary moment I wasn’t expecting but I got it up. 135 was heavier than I expected and heavier than I should’ve been lifting on a Deload

Dtp1979

Cycle 8 week 3 OHP

40kg x 5
45kg x 3
50kg x 1(+2)
42.5kg x 3 x 6

Lat pulldown 75 x 3 x 10

Seated OHP 42.5kg x 3 x 8

DB shrugs 40kg x 3 x 15

1 arm seated row R3x8. L4x10

Rev fly/biceps/triceps

I’m not putting 100% into the final set anymore due to the drops sets I’ve to do after. They’re moving ok so I’ll build on that

Lat pulldown is a pb for reps on that weight I’m pretty sure

I’m finally gonna get to use my micro plates or whatever they’re called next week

Dtp1979

Cycle 8 week 3 Deadlift

Paused 1” off floor up to 100kg

120kg x 5
140kg x 3
155kg x 2
160kg x 1

Pin squat 100kg x 3 x 6

Leg curl 49 x 4 x 8

Core

‘Twas a meh session at best. Pain in the left side of my lower back really put me off deadlifting much so I really concentrated on form. I think I figured out why my ass was rising though....keep the bar dug in to my shins. I was unknowingly straightening my legs slightly and as a result, ass rose up.

Happy to finally get 100 on the squats. I feel I could go a bit heavier on them too

Dtp1979

Alf Veedersane wrote: »

The leg press will come with time and will help bring up the bench.

Ye it’s something I need to start focusing on more. Find it very hard to keep it in my head doing reps

Alf Veedersane

Dtp1979 wrote: »

I won’t say Bench is getting easier cause it’s not but it’s startibg to feel a lot more comfortable, not because of the reduced weight, simply because of pausing. Bar path has improved an awful lot. If I can match my current 90kg 1RM paused by Xmas I’d be very happy.

The leg press will come with time and will help bring up the bench.

Dtp1979

Cycle 8 week 3 Bench Press

60kg x 5
67.5kg x 3
75kg x 1(+2)
62.5kg x 3 x 6

Barbell rows 62.5kg x 3 x 8

Pin bench 62.5kg 8,8,6

BB shrugs 100kg x 3 x 15

Dips BW x 3 x 10
S/S
1 arm cable rows R3x8. L4x12

Rev fly/biceps/triceps

I won’t say Bench is getting easier cause it’s not but it’s startibg to feel a lot more comfortable, not because of the reduced weight, simply because of pausing. Bar path has improved an awful lot. If I can match my current 90kg 1RM paused by Xmas I’d be very happy.

Decided to give pull-ups a break. Switched to BB rows. Started light today. I only used 62.5 because it was already on the bar from benching. Comfortable enough.

Alf Veedersane

Dtp1979 wrote: »

Will do thanks.

It's just better not only to see depth but to look at coming out of the hole....are your hips coming up too quickly? Is your upper back not tight enough and letting itself get pushed down and putting you in the position of having to good morning up. You'd be surprised what you become conscious of by looking at it side on.

That squat moved quickly though

Dtp1979

Alf Veedersane wrote: »

Doesn't look grindy at all. Hard angle to tell from but it looks just about in.

For the benefit of having a good idea of what it's like, try record from the side. Even stand it against the smith machine that no one is using.

Will do thanks.

Alf Veedersane

Dtp1979 wrote: »

Cycle 8 week 3 Squat

Toe squats to 60kg

87.5kg x 5
100kg x 3
120kg x 1(+4)
130kg x 1
130kg x 1 (video)
90kg x 6
100kg x 5
100kg x 8

Core
Crunches +20kg x 3 x 20
Ab wheel rollout x 3 x 10
Russian twist 3 x 20

Leg curl 49 x 3 x 10

Leg extension 65 x 3 x 10

Calf raises

I was looking forward to squatting today. They all felt great. My first 130x1 was surprisingly easy. Depth is borderline on the video. I recorded it after only 30 second rest from my first 130 x 1 so it’s a bit grindy. Any advice welcome as always.

No time for deadlift as I did a good bit on squats.
https://youtu.be/RBzJtFOWiRQ

Doesn't look grindy at all. Hard angle to tell from but it looks just about in.

For the benefit of having a good idea of what it's like, try record from the side. Even stand it against the smith machine that no one is using.

Dtp1979

Cycle 8 week 3 Squat

Toe squats to 60kg

87.5kg x 5
100kg x 3
120kg x 1(+4)
130kg x 1
130kg x 1 (video)
90kg x 6
100kg x 5
100kg x 8

Core
Crunches +20kg x 3 x 20
Ab wheel rollout x 3 x 10
Russian twist 3 x 20

Leg curl 49 x 3 x 10

Leg extension 65 x 3 x 10

Calf raises

I was looking forward to squatting today. They all felt great. My first 130x1 was surprisingly easy. Depth is borderline on the video. I recorded it after only 30 second rest from my first 130 x 1 so it’s a bit grindy. Any advice welcome as always.

No time for deadlift as I did a good bit on squats.
https://youtu.be/RBzJtFOWiRQ

Dtp1979

Cycle 8 week 2 OHP

37.5kg x 3
42.5kg x 3
47.5kg x 3 (+2)
40kg x 3 x 6

Seated cable row 70 x 3 x 10

Seated OHP 42.5kg 8,8,6

Shrugs 100kg x 4 x 12

1 arm cable row 3x8R. 4x12L

Rev fly/biceps/triceps

Still scratching me head as to why the reps have fallen away so much. My technique feels good, moves well but I just don’t have the strength to get anywhere near the reps I was doing months ago. Although I’m confident I’d still have my 1rm in me

Lat pulldown was occupied so I did seated cable rows

Time seemed to go slow today so I got plenty of pumpy excersises in.

Best of luck to all who are lifting today.

Dtp1979

Hopefully video works. I’m a disaster uploading videos
https://youtu.be/4DsVAzFh-JE

Dtp1979

Cycle 8 week 2 Deadlift

Paused 1” off floor up to 100kg

115kg x 3
130kg x 3
147.5kg x 3 x 3

Anderson squat 95kg x 3 x 6

Core
Ab wheel rollout x 3 x 10
Side plate raise x 2 x 20

Leg curl 49 10, 10, 9, 8

Leg extension 65 x 3 x 10

Calf raises

I had zero energy this morning. Probably from eating no dinner last night and filling up on shjt from a kids party. Got through the session. Recorded the final set and saw my hips are still rising a bit on the initial lift.

Anderson squats were comfortable enough. It was prob RPE 8 as yee powerlifters call it. Will go for 100kg next. Video to follow.

Dtp1979

Cycle 8 week 2 Bench Press paused

55kg x 3
65kg x 3
70kg x 3 (+2)
65kg x 3 x 5

Deadlift
100 x 3
110 x 3
120 x 3
140 x 1

Pin press 65kg x 3 x 5

Shrugs 100kg x 3 x 12

Dips +15kg x 3 x 8

One arm seated cable row
Biceps
Rev flys

Bench is starting to feel a lot more comfortable since I switched to paused. I actually prefer paused to TNG.

Decided to deadlift simply cause I was already using the platform for bench, the gym was busy so I didn’t want to lose my spot. Plus I was in no humour for pull ups since I was digging holes and mixing cement for the best part of yesterday.

Again I did extra reps on my left side and an extra set with the one arm rows

Dtp1979

Cycle 8 week 2 SQUAT

Toe squats to 60kg

82.5kg x 3
95kg x 3
105kg x 5
115kg x 3
120 x 3
130 x 2

Deadlift
100kg x 2
110kg x 2
130kg x 2
140kg x 2
160kg x 1
170kg x 1

Leg curl
49.5 10,10,9

Leg extension
70 x 4 x 10

Kinda went off track today. I was too busy playing with my new lever belt. Happy enough with it. Happy enough with the 130 x 2. Happy enough with the 170 Deadlift too. Happy.

Alf Veedersane

You're probably right to add in more volume in drop-back sets. You won't get stronger at a lift if you just do the same level of volume time after time.

Dtp1979

Cycle 8 week 1 OHP repeat cyc 2

35kg x 5
40kg x 5
45kg x 5 (+2)
35kg x 10

Lat pulldown 75 10,10,8

Seated OHP 40kg x 3 x 8

1 arm seated cable row 25 x 4(8R, 12L)

Shrugs 125kg x 3 x 10

Rev cable fly/triceps/biceps

3 less reps than cycle 2 in the main. That a lot. Added in more volume at the end. OHP always seamed to be better when I was doing seated version for assistance. Time will tell.

Lat pulldown is always steadily improving. I’ve dropped back the weight a tad and increased the reps.

1 arm cable rows. I’m doing 8-10 on my right and 12 in left arm. Simply because I’m stronger on my right side and my left later is visibly smaller too. Anytime I’ve encountered a weakness in a press it’s always the left side failing.

Dtp1979

Cycle 8 Deadlift week 1

Paused 1” from floor up to 100kg

110kg x 5
120kg x 5
140kg x 3 x 5

Anderson squat 95kg x 3 x 5

Core
Crunches +20kg x 3 x 25
Side plate raise 20kg x 3 x 20
Leg raise twist x 2 x 20

Leg extension 62.5 x 3 x 10

Leg curl 49 10,9,8

Deadlifts felt pretty good today considering it’s week 1. I think the 3 x 5 at the end was a good idea.

Anderson squats seem to get easier as the sets go on. Perhaps I should do a warm up set before doing them.

Alf Veedersane

Dtp1979 wrote: »

It’s somethinh I seriously need to work on too

It comes with time spent pausing yizzer bench.