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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 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.

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

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: »

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

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

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.

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

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

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.

Alf Veedersane

Breathing => bracing => stability.

The more stable and tight you are, the better.

Dtp1979

Alf Veedersane wrote: »

Breathing => bracing => stability.

The more stable and tight you are, the better.

Would I be better off holding the breath for the entire rep?

Alf Veedersane

Dtp1979 wrote: »

Would I be better off holding the breath for the entire rep?

I find it better to get through the usual sticking point and then exhaling through lockout.

But that's just me. Find what works for you.

Dtp1979

Cycle 8 week 1 Deadlift

Paused 1” off floor up to 100kg

122.5kg x 5
142.5kg x 5
160kg x 4
135kg x 3 x 5

Front squats 80kg x 3 x 5

Core
Leg raise with twist 3 x 20
Ab wheel rollout 3 x 10

Leg extension 65 x 4 x 10

Leg curl 49.5 x 3 x 8

Calf raise light x 4 x 15

Raaaaaggggin I only did 4 on the top set. I had another one in me but form was turning to shjt so maybe subconsciously that’s why I bailed on a fifth.
The drop sets were tough but doable.

Felt good getting back to front squats. I’ll try and build up to 100 x 5 for 3 sets.

Alf Veedersane

You're better off leaving one in the tank on top set. If you grind out another rep, then you'll end up doing poor back-off sets cos of the fatigue

Dtp1979

Alf Veedersane wrote: »

You're better off leaving one in the tank on top set. If you grind out another rep, then you'll end up doing poor back-off sets cos of the fatigue

Couldn’t agree more. I miscalculated a bit. I thought 5 would’ve been a bit more comfortable

Alf Veedersane

Dtp1979 wrote: »

Couldn’t agree more. I miscalculated a bit. I thought 5 would’ve been a bit more comfortable

Sure look...ive done that more often than I care to remember!

Dtp1979

Cycle 9 week 1 OHP

40kg x 5
45kg x 5
50kg x 5
42.5kg x 3 x 5

Lat pulldown 75 x 3 x 10

Seated OHP 41 x 3 x 8

DB shrugs seated 40kg x 4 x 12

1 arm seated cable row L 30 x 3 x 10

Rev fly/biceps/triceps

OHP moved nicely today. Bit of a grind on the top set. I think that’s a pb on lat pulldowns, not certain.
Having a slight pinch between my shoulder blades so I did do right arm rows and kept the flys lighter than normal

Dtp1979

Cycle 9 week 2 squat

Toe squats to 80kg

100kg x 3
112.5kg x 3
125kg x 3 PB
110kg x 3 x 5

RDL 2sec pause 100kg x 3 x 6

Core
Ab wheel rollout 5 x 10

Leg extension 67.5 x 3

Leg curl 49.5. 10,9,8,7

Calf raise heavy

Squats moved nicely today after a slow start. 125 for 3 is a Rep pb.

The 2 second pause at the bottom about 1” off the floor gives a lovely stretch from the RDL’s. Surprisingly easy.

I’ll be paying Dom’s tax on my abs until Tuesday I think.

[Deleted User]

Grats!

Dtp1979

Cycle 9 week 2 Bench Press

Paused

62.5kg x 3
72.5kg x 3
80kg x 3
67.5kg x 3 x 5

Barbell row parallel 62.5kg x 3 x 8

Pin bench 62.5kg. 8,8,5

1 arm seated rows 30 R3x8 L4x10

Rev fly/biceps/triceps

Cable flys x 4 x 10

All the main reps went well. 80 was heavier than I hoped but then again it’s the first time I ever did 80 paused. There was no way in hell the 3rd rep was paused. I bounced that baby up as quick as I could knowing right well I would’ve been pinned if I paused.

Barbell rows are feeling stronger.

Dropped shrugs today cause that upper back punch is still slightly there. Rows didn’t aggravate it. Little or no weight on rev fly’s.

I’d say I have 90kg paused in me. Time will tell

Dtp1979

Cycle 9 week 2 Deadlift

Paused 1” off floor up to 100kg

132.5kg x 3
152.5kg x 3
170kg x 3 PB

(video)

Front squats 85kg x 3 x 5

Core
Ab wheel x 3 x 12
Ball to knee roll ins x 3 x 12

Leg extension 67.5 x 4 x 10 PB

Leg curl 49.5 x 3 x 8

Calf raises

I felt tired today and was dreading the thoughts of the top set. Was sure it wasn’t gonna happen. Getting a triple on a recent 1rm made my day. So much so, that I totally forgot the drop sets. The first rep my hips rose wayyyyy to much. Back could’ve been tighter and they all went up slow but I still got it. And honestly I probably could’ve got 2 more.

Squats were comfortable enough. I got 3 fingers under the bar on the last set so that’s another Pb I guess

https://youtu.be/CCTehrf5kzE

Dtp1979

Cycle 9 week 2 OHP

42.5kg x 3
47.5kg x 3
55kg x 2
45kg x 3 x 5

Lat pulldown 80kg 10,10,8

Seated OHP 42.5kg 8,8,7

One arm seated cable row L3x10

Rev fly/biceps/triceps

Couldn’t for the life of me get a third rep at 55. The first 2 sets of the drop sets were sloppy. The third was as close to perfect as I’ve ever done and no surprise was the easiest set.

I’m happy enough with the lat pulldown. Don’t think I’ve ever done sets of 10reps with 80. The only reason I didn’t get 10 on the last set is because I’m weak....and form was turning to shjt

Skipped shrugs. Gee I hope the little traps I’ve managed built up wont disappear.

Dtp1979

Cycle 9 week 3 Squat

Toe squats to 80kg

105kg x 5
120kg x 3
132.5kg x 1

RDL 2sec pause 105 x 3 x 6

Core
Ab wheel x 3 x 15
Side plank raise x 3 x 15

Leg extension 70 x 3 x 10

Leg curl 54.5 x 4 x 8

Calf raises heavy x 3 x 15

The only squat that felt easy today was the 132.5 single surprisingly.
Totally forgot about drop sets again.

Rdl was a lovely stretch. Only started to feel that horrible weakness in my hamstrings near the end

Dtp1979

Cycle 9 week 3 Benchpress

62.5kg x 5 paused
77.5kg x 3 paused
85kg x 1
85kg x 1 paused
70kg. 5, 4, 4

Barbell row parallel 65kg x 3 x 8

Pin bench 62.5kg x 3 x 6

1arm seated cable row R3x8 L4x10

Rev fly/biceps/triceps

Benching was a mixed bag today. Felt great in places and not so great in others. First attempt 85kg was supposed to be paused but I lost confidence lowering the bar so did tng. it went up easier than I expected so I reset and did it paused. It was a struggle but manageable.
70kg is what I have to progress on now for the drop sets. 3x5 isn’t far away

Rows really are the perfect hamstring stretcher the day after Rdl’s. I might use wraps next time.

I’ll finish up with pin bench this cycle and probably move on to flat DB pressing for cycle 10.

Seen a guy do what I think Is J curls....I think. Half skullcrusher/close grip bench. I think bluewolf was at them recently. Must try them soon

Alf Veedersane

Technique and timing of leg drive will improve your bench as well. It takes time though.

And bracing hard for it so that all the force you apply to the bar is used to push it up. If you're not tight enough, your body absorbs some of that power and less goes through the bar. If that makes sense.

Dtp1979

Alf Veedersane wrote: »

Technique and timing of leg drive will improve your bench as well. It takes time though.

And bracing hard for it so that all the force you apply to the bar is used to push it up. If you're not tight enough, your body absorbs some of that power and less goes through the bar. If that makes sense.

It does makes sense and I try to brace everything. I remember watching some guy coaching Bench Press on YouTube when I started all this and he was anal about bracing. So I’ve always tried to incorporate it when I Bench ever since. I’m probably doing it Arseways but I’ll persevere

Alf Veedersane

Dtp1979 wrote: »

It does makes sense and I try to brace everything. I remember watching some guy coaching Bench Press on YouTube when I started all this and he was anal about bracing. So I’ve always tried to incorporate it when I Bench ever since. I’m probably doing it Arseways but I’ll persevere

It just takes time to bring it together. You'll get there.

Dtp1979

Cycle 9 week 3 Deadlift

Paused 1” off floor to 100kg x 3

120kg x 3

142.5kg x 5
160kg x 3
180kg fail

140kg x 5

Front squat 90kg x 3 x 5

Core/stretching

Disappointing day. Could only get 180 a few inches of the floor. I’ve a slight slight dose of man flu but I don’t know if that’s to blame. Maybe too much volume in the previous sets.

Front squats moved well but starting to feel heavy.

Dropped the drop sets and assistance today. I think I need a small rest as I’m testing around Xmas

Dtp1979

Cycle 9 week 3 OHP

47.5kg x 5
50kg x 3
57.5kg fail

42.5kg x 5

Lat pulldown 80kg x 3 x 10 PB

Seated OHP 42.5kg x 3 x 8 PB

1 arm seated row 35kg L4x10 R 3x8

Biceps/triceps/rev flys

Don’t know what’s goin on. Power is way down on OHP. First set was sloppy, second was v good and I couldn’t do the 3rd.

Getting stronger on lat pulldown. Mini Pb.

Seated OHP @42.5 x 3 x 8 was a Pb a long time coming.

Dtp1979

Cycle 9 week 4 squat

Toe squats to 80kg

100kg x 1
115kg x 1
125kg x 1
135kg x 1
150kg x 1

PB

The plan today was to work up to 137.5 and test next week but squats just moved well. I was having an on day and after I did 135 with relative ease I really believed I had 150 there. I wasn’t leaving it until next week when I could’ve been having an off day. I was right. It was a grind and a struggle but I got it up. Fcuking delighted. I can’t believe I squatted 150. I remember reading Alfs log a good while back when he got 147.5 and I was in awe of such weight being squatted. I never thought I’d get to this weight. Happy happy happy