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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

Well done chief!!

What was PR before that?

Dtp1979

Alf Veedersane wrote: »

Well done chief!!

What was PR before that?

Thanks.
140 not too long ago

Dtp1979

Cycle 9 week 4 Bench

Paused
50kg x 2
60kg x 1
70kg x 1
80kg x 1
87.5kg x not a hope

Tried out a few different moves for cycle 10

I was feeling confident at 80kg that I’d hit 90. That all turned fairly quick once I couldn’t get 87.5 more than a few inches up. God bless the safety bars.

[Deleted User]

Congrats on the squat pr!! Woohoo!!!

Dtp1979

Cycle 9 week 4 Deadlift

Paused at knee warm ups

100kg x 2
120kg x 1
140kg x 1
160kg x 1
180kg x 1
200kg fail 3 attempts
180kg x 1 (just to make sure the bar wasn’t bolted to the floor)

Core

Leg curls

180 moved nicely. No sticking points and I was quite confident 200 was there. Gravity had other ideas though. I’m gonna go at it again before the new year. Did I build up to it ok?

Cycle 10 I’m going to destroy my glutes. What is the single biggest glute killing excersise?

Alf Veedersane

Might have done slightly different so as not to have such a big jump before 200 but it wouldn't necessarily make a massive difference.

Where did it break down on 200? Mid shin?

Dtp1979

Alf Veedersane wrote: »

Might have done slightly different so as not to have such a big jump before 200 but it wouldn't necessarily make a massive difference.

Where did it break down on 200? Mid shin?

It didn’t start so didn’t get a chance to break down. I couldn’t budge it off the floor! I think part of it was mental too and I was intimidated by the weight. I think I’ll add in deficit deadlifts next cycle

Alf Veedersane

If you're going to do deficit deadlifts, video them from the side from the start. It's important to try keep a neutral spine because otherwise you (a) will just risk an injury and (b) it will have less benefit for your deadlift. Also, start with a small enough deficit - maybe an inch. Jump to too big a deficit and you might be changing the movement a bit too much for your dimensions

[Deleted User]

Barbell lunges
Well i just like them anyway but they do work
And single leg RDLs

Dtp1979

bluewolf wrote: »

Barbell lunges
Well i just like them anyway but they do work
And single leg RDLs

BB lunges it is. I’ll do sl rdl another time.

Alf Veedersane

Also like RDLs. Important to do them properly but do them properly and your glutes and hamstrings will know all about it

Dtp1979

Alf Veedersane wrote: »

Also like RDLs. Important to do them properly but do them properly and your glutes and hamstrings will know all about it

I’ll be doing RDL’s on squat day so I’ll be giving my hamstrings plenty of abuse on cycle 10

Alf Veedersane

Dtp1979 wrote: »

I’ll be doing RDL’s on squat day so I’ll be giving my hamstrings plenty of abuse on cycle 10

Squats won't really work them all that hard.

I don't want to go on about getting RDLs right but I've felt a massive difference between doing them right and not so just make sure to reap the benefit

[Deleted User]

single leg rdls hit your glutes not just hams

Alf Veedersane

bluewolf wrote: »

single leg rdls hit your glutes not just hams

Yeah RDLs hit both.

Dtp1979

Alf Veedersane wrote: »

Squats won't really work them all that hard.

I don't want to go on about getting RDLs right but I've felt a massive difference between doing them right and not so just make sure to reap the benefit

I meant in total in the week. I’ll be doing rdl, leg curls, deadlifts, and B.B. lunges between deadlift and squat day.

I think I’m doing them right anyway. I get a good stretch in them, keep a neutral spine and ass back.

Alf Veedersane

Dtp1979 wrote: »

I meant in total in the week. I’ll be doing rdl, leg curls, deadlifts, and B.B. lunges between deadlift and squat day.

I think I’m doing them right anyway. I get a good stretch in them, keep a neutral spine and ass back.

Not saying you're not...I think I'm just being extra conscious of making sure I'm hinging at the hip lately cos I had a habit of just rounding and dropping the bar down and not getting hips back.

Like I said, most of what I pass on is what I've learned from my own mistakes

Dtp1979

Cycle 9 week 4 OHP

30kg x 2
40kg x 1
45kg x 1
50kg x 1
57.5kg x 1
60kg Fail

Lat pulldown 85 x 3 x 8 Pb

Skull crusher 20kgx 3 x 10

Played around with excersises for cycle 10
Skull crushers are hard on the elbows. Don’t know if I’ll be able to stick them

I seem to be writing the word fail a lot lately. Failed at my first attempt of 57.5. Slightly wider grip and up it went...barely. I knew before I started the 60 that it wasn’t going up.

I’m changing up the assistance a bit for cycle 10. I’m gonna add in some bench press to OHP day and some OHP to Bench Press day. That way I’ll be doing them twice weekly. It’s served me well on squat/deadlift so far

[Deleted User]

Are you doing the skulls with dbs?

Dtp1979

bluewolf wrote: »

Are you doing the skulls with dbs?

Nope a curl bar. Should I be using Db’s?

[Deleted User]

I do mine with dbs and keep thumbs pointed down. Is the curl bar the wiggly bar? I think Hanley said i would get elbow issues if i didn't use dbs or the wiggly bar

Alf Veedersane

Dtp1979 wrote: »

Nope a curl bar. Should I be using Db’s?

They might take some pressure off your elbows. If they don't, drop them for something else to work your triceps.

Dtp1979

Alf Veedersane wrote: »

They might take some pressure off your elbows. If they don't, drop them for something else to work your triceps.

Ye I’ll try them one more time. If they aggrivate may elbows they’re dropped

Dtp1979

bluewolf wrote: »

I do mine with dbs and keep thumbs pointed down. Is the curl bar the wiggly bar? I think Hanley said i would get elbow issues if i didn't use dbs or the wiggly bar

Yep the wiggly bar that’s it. Think ðŸ’ ya called an EZ bar too

Dtp1979

Cycle 9 week 4 squat

Toe squats to 90kg

110 x 2
125 x 1
140 x 1
145 x 1

100 x 5

Core/mobility

No real plan today except take it easy on volume. I wore my SBD knee thingys today for the first time. I went heavy just to see how they felt. I can’t say they felt like they were doing much. 140 felt as heavy as it would have without them. 145 was a proper grind. Got totally stuck half way up so I really had to fight to finish it

Alf Veedersane

How difficult was it to get the sleeves on?

Dtp1979

Alf Veedersane wrote: »

How difficult was it to get the sleeves on?

I remember I bought these around the time Bossarky was having trouble getting his on and off. So I bought mine large according to the measurements on site. They’re tight but can get them on/off easy enough. I also bought medium which are a workout in itself getting them on. Today I used the bigger ones.

Alf Veedersane

Thought as much. It's not something I would attribute a big difference too. I wasn't sure when I first got my Rehbands. SBDs are tough enough to get on and you feel the difference.

How much that translates to in a heavy squat? Who knows? I guess I got them for the 1%...the difference between making it past a sticking point and not on a PR attempt.

There was a thread on it on the IPF Facebook page a while back and people felt maybe 5-10kg from good sleeves. But it's an educated guess.

Mr. CooL ICE

I have strengthshop IPF ones. Also don't know if they make a big difference but mentally, I find them reassuring.

Dtp1979

I couldn’t see myself getting 160 with them at present. But who knows, my body is tired, I only tested a few days ago, it’s my first time using them and I could’ve wore the tighter pair. Maybe if all the stars were aligned. I’m happy enough with 150 for the minute