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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

Alf Veedersane wrote: »

How am I a thing now?

High reps that make u wanna puke. I think I remember you doing 120 x 17?

[Deleted User]

Alf does cardio reps

Alf Veedersane

Dtp1979 wrote: »

High reps that make u wanna puke. I think I remember you doing 120 x 17?

That was over a year and a half ago! They're just AMRAP sets.

Mr. CooL ICE

I call it "WHIP ITing it"

#oldskool

Dtp1979

Alf Veedersane wrote: »

That was over a year and a half ago! They're just AMRAP sets.

Jesus Christ was it that long ago!

Alf Veedersane

Dole Scrounging Vegan Crossfitter wrote: »

I call it "WHIP ITing it"

#oldskool

WHIP IT used be able for 10+ rep sets.

Now he's doing well to get 10 reps a week.

#aullad

Mr. CooL ICE

I'm going to be doing squat amrap sets in the next few months so if you continue to do them, we can laugh at each other over how much we hate ourselves.

Dtp1979

Dole Scrounging Vegan Crossfitter wrote: »

I'm going to be doing squat amrap sets in the next few months so if you continue to do them, we can laugh at each other over how much we hate ourselves.

I actually enjoyed the challenge. Never thought I’d be doing cardio with a 100kg squat. I had to stop cause I couldn’t brace properly from all the heavy breathing.

Alf Veedersane

You should set a timer for 5 minutes, load up the bar so you squat BW (80kg ish?)...as many reps as possible in the 5 minutes.

Dtp1979

Alf Veedersane wrote: »

You should set a timer for 5 minutes, load up the bar so you squat BW (80kg ish?)...as many reps as possible in the 5 minutes.

Hmmm I don’t think I’m up to that level of self hatred juuusst yet.
So I’ll prob do it Monday morning

Alf Veedersane

Dtp1979 wrote: »

Hmmm I don’t think I’m up to that level of self hatred juuusst yet.
So I’ll prob do it Monday morning

Did it once. It starts off grand and then you're gasping and sets of 3 are a struggle.

Dtp1979

Alf Veedersane wrote: »

Did it once. It starts off grand and then you're gasping and sets of 3 are a struggle.

What would be the best way to go at it?

Alf Veedersane

Dtp1979 wrote: »

What would be the best way to go at it?

Whatever way I did it....don't do that.

It's just a bit of craic anyway

Dtp1979

OHP
Bar x 10
30kg x 3 x 10

Deadlift
100kg x 2
130kg x 2
150kg x 1
165kg x 1
180kg x 2 x 1

Bench press
Bar x 10
30kg x 10
40kg x 7
50kg x 10

Side lat raises 6kg x 5 x 12

Triceps

Another fairy easy session. 180 was heavier than I would’ve liked. Gonna get back to deadlifting for reps very soon and build up the strength again
Bench press felt very good.

Dtp1979

Bench press paused
Bar x 10
30kg x 10
40kg x 8
50kg x 5
55kg x 5
60kg x 5
65kg x 5

B.B. Row 60kg x 4 x 8

DB Bench 16kg 10, 7

Seated B.B. OHP
Bar x 10
25kg x 4 x 10

Lat pulldowns
40 x 4 x 10

Concept 2 rower
300m x 3. I min rest

Bench was solid enough today but I am still feel the ache in the shoulder so I’m gonna keep it light. Frustrating.

OHP was sore on set 1 but the rest were perfect.

Lat pulldowns gave me the most grief but I got through them.

Dtp1979

Front squat
Bar x 10
50kg x 5
70kg x 5
90kg x 5

Bench press paused
Bar x 10
40kg x 8
50kg x 5
60kg x 5
70kg x 3
75kg x 1

Standing cable rev flys x 5 x 15

Overhead cable pull downs x 4 x 15

Concept rower x 3 x 300m row. 1 min rest

Front squats felt heavy. 90 was brutal. I was tired getting up so well put it down to that. Yea, that’s a good excuse!

Bench felt goood today. Getting more stable by the day. Slight discomfort on the 75 but it’s the heaviest single I’ve done in prob 2 months.

Overhead pull downs blasted the triceps. unexpectedly!

Dtp1979

Bench press paused

Bar x 10
40kg x 7
50kg x 5
60kg x 3
70kg x 3
80kg x 1
60kg x 3 x 5

20mm Deficit Deadlift
80kg x 5
110kg x 3
130kg x 2
150kg x 1
170kg x 1
180kg x 1
190kg x 1

Popped myself a caffeine tab with my double espresso before the gym today. Interestingly, my heart rate was much lower than other workouts.

Bench moved well and I’m delighted to move 80kg. It was a little uncomfortable on the shoulder but it’s healing well. Nearly back to pre smolov jr strength levels.

I had a go at hook grip with deadlifts. After 1 rep I decided I’d rather do a spin class while somebody was whipping me. No thanks. They all moved well, 180 was better than expected so went for 190. It went up slow but solid. Shouldn’t be upset really, it’s only 15kg off my 1rm. Back to reps next week.....I promise!!

Dtp1979

Bench press paused
Bar x 10
30kg x 8
40kg x 8
50kg x 3 x 5

B.B. Rows
50kg x 10
55kg x 10
60kg x 10
65kg x 10

Side lat raises 4kg x 4 x 20

Trap bar shrugs 85kg x 4 x 15

Cable rev fly x 3 x 10

Biceps/triceps

Concept 2 Rower
300m 40sec rest
300m 40sec rest
400m
Max bpm 221

Everything was kept light and fluffy today. If I get time over the weekend I’ll write out another cycle of 5/3/1

Dtp1979

I got a new cycle all written out. Instead of 3 weeks I’m gonna do 6 weeks, basically 2 cycles together with no Deload in the middle. Squat and deadlift will be heavy but bench and OHP scaled way back to manageable weight. I’m bringing back drop sets at the end of each main lift and gradually increase that weight too.

Dtp1979

5/3/1 Cycle 14 week 1

Toe squats to 70kg x 3

90kg x 1

100kg x 5
115kg x 5
130kg x 5

110kg x 3 x 5

RDL
120kg x 5
125kg x 2 x 5

Leg extensions 60 x 3 x 10
Leg curl 40 x 3 x 10
Sit-ups +10kg x 3 x 20

Rower 3 x 300m x 1 min rest

After a nice long leisurely warm up I soon realised I had a lot more to do than normal cause of drop sets. So rest on the mains was cut back.
They moved easily. All except the very last rep. Leaner way too forward about half way up, dropped back down into the hole and struggled up. I reckon that was worth 3 reps in itself.

Had to to superset the last 3 excersises with no rest. Just a continuous circuit.

Rower screen wasn’t working so I’ve no idea wat I really did

Alf Veedersane

One thing I'll say about the back off sets - and only cos it's taken me a long time to get my head around and implement this - is to treat them as directed practice.

Not just getting the reps done but practicing the movement and getting it right technically.

Not saying you don't but I know how long I didn't do that for so just said I'd say it

Dtp1979

Alf Veedersane wrote: »

One thing I'll say about the back off sets - and only cos it's taken me a long time to get my head around and implement this - is to treat them as directed practice.

Not just getting the reps done but practicing the movement and getting it right technically.

Not saying you don't but I know how long I didn't do that for so just said I'd say it

Thanks Alf. I do a bit of both I suppose. The reps aren’t sloppy but there’s always room for improvement. I’ll concentrate more on form going forward.

Alf Veedersane

Dtp1979 wrote: »

Thanks Alf. I do a bit of both I suppose. The reps aren’t sloppy but there’s always room for improvement. I’ll concentrate more on form going forward.

It's only something I said cos I don't do it half enough myself!

Dtp1979

Alf Veedersane wrote: »

It's only something I said cos I don't do it half enough myself!

I appreciate any advice given.

Mr. CooL ICE

Dtp1979 wrote: »

I appreciate any advice given.

You perform add jumping reverse banded deficit block pulls on your off days.

Dtp1979

Dole Scrounging Vegan Crossfitter wrote: »

You perform add jumping reverse banded deficit block pulls on your off days.

Only if I can do weighted burpees as my rest

Dtp1979

Cycle 14 week 1 Bench Press paused

Bar x 10
40kg x 8

50kg x 5
57.5kg x 5
65kg x 5

57.5kg x 3 x 5

B.B. row 60kg x 4 x 8

Core
Leg raises x 4 x 15

Db OHP 12kg x 4 x 12
S/S
Db shrugs 40kg x 4 x 12

Cable overhead pulldowns 16.5 x 4 x 15
Bicep curls 14kg x 4 x 12
Tricep pushdowns 18 x 4 x 10

Concept 2 rower 1,000m

The aul shoulder held up pretty well for Bench Press. On the last I could feel slight discomfort. Struggled with leg drive though.

I started on 14kg dumbbells for OHP but got a big dart of pain so dropped to 12 and it was easy

Dtp1979

Cycle 14 Deadlift 20mm deficit

110kg x 1

125kg x 5
140kg x 5
160kg x 5

140kg x 3 x 5

Front squats
60kg x 5
70kg x 5
80kg x 5

Core
Side plank raises x 4 x 12

Leg extensions 60 x 4 x 10
Leg curls 40 x 4 x 10

Rower 300m x 3 x 1 min rest

I haven’t done this many deadlifts since maybe February. The weight was the same as back then so at least I haven’t got much weaker. They all moved pretty well too. Tiring.
I chose very moderate weights for front squat cause of deadlifts. Could’ve gone a good bit heavier.
Rowing is getting easier. Time to reduce the rest

Alf Veedersane

Dtp1979 wrote: »

Cycle 14 Deadlift 20mm deficit

110kg x 1

125kg x 5
140kg x 5
160kg x 5

140kg x 3 x 5

Front squats
60kg x 5
70kg x 5
80kg x 5

Core
Side plank raises x 4 x 12

Leg extensions 60 x 4 x 10
Leg curls 40 x 4 x 10

Rower 300m x 3 x 1 min rest

I haven’t done this many deadlifts since maybe February. The weight was the same as back then so at least I haven’t got much weaker. They all moved pretty well too. Tiring.
I chose very moderate weights for front squat cause of deadlifts. Could’ve gone a good bit heavier.
Rowing is getting easier. Time to reduce the rest

Are the deficits purposely or is it because of the plates?

Do you keep the rowing piece to a time limit, eg 60-62s for the 300m?

Dtp1979

Alf Veedersane wrote: »

Are the deficits purposely or is it because of the plates?

Do you keep the rowing piece to a time limit, eg 60-62s for the 300m?

Deficits are smaller plates so 20mm lower than I’m used to.
No not that strict yet. Just trying to build up some level of cardio at the moment. So the first 300m I go around 38-40m/s, the second 300m I do 40/42m/s and for the last I just keep over 42