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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: »

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

Well you're keeping an eye on the time it takes. It's very easy to make any distance take the time you allow yourself to take it

Pick a time in the middle and allow yourself no more than that for each 300m so that in time you can build up the number of 300m rows you can do inside that time with X rest....it just makes the improvement more measurable for your own sake.

Dtp1979

5/3/1 cycle 14 OHP

35kg x 5
40kg x 5
45kg x 5

40kg 5, 5, 10

Lat pulldown
40 x 3 x 10
50 x 8
60 x 5
70 x 3

Core
Russian twist x 4 x 20

Db Bench.......not happening
Db shrugs 40kg x 4 x 13

Lat raises 4kg x 4 x 20

Db Biceps curls 14kg x 4 x 12
Tricep pulldowns 19kg x 4 x 10

1,000m row 4m 40

The shoulder was a bit sore starting off but soon shook it off and all was good. Felt good on the last drop set so went to 10
Lat pulldown was testing the waters. Once I went up to 60/70 it started to hurt a little.
Db Bench was hurting with 14kg dumbbells so I left well enough alone.
I’m gonna alternate the rowing from 1,000m straight to days with intervals. Try and bring down the 1,000m time each session. 4.40 was leisurely enough. I think my best was 3.20.....alonnnggg time ago

Alf Veedersane

Is it a Concept 2 rower you use?

If it is, try use the stroke rate or the time/500m to keep a steady pace in line with a time you're aiming for. It just makes it easier to assess what you can do for 1000m+.

Even for 500m splits its good to gauge

Dtp1979

Alf Veedersane wrote: »

Is it a Concept 2 rower you use?

If it is, try use the stroke rate or the time/500m to keep a steady pace in line with a time you're aiming for. It just makes it easier to assess what you can do for 1000m+.

Even for 500m splits its good to gauge

It’s a concept 2 yea.

Alf Veedersane

Dtp1979 wrote: »

It’s a concept 2 yea.

Perfect so. Again, it just makes measuring progress easier if you want to build to 3:20 for 1000m but realistically you're capable of 3:50 at the minute. That gives you a 1:55 split for 500m so 57s/250m. Keep it consistent for 750m and then gauge how much more there is to give in the last 250m. Over time you'll get a better feel for how to decrease splits/increase pace.

Dtp1979

5/3/1 cycle 14 week 2 Squat

Toe squats to 90kg x 3

107.5kg x 3
122.5kg x 3
137.5kg x 3

112.5kg x 3 x 5

RDL
125kg x 5
130kg x 5
135kg x 5

Sit-ups +10kg x 3 x 20
Leg extension 62.5 x 3 x 10
Leg curl 49 x 3 x 10

Rower 300m x 3 x 50sec rest

Squats were a delight today. The last 137.5 was slower but never ever in doubt. I felt all drop sets were clinical. Thanks for that too Alf.

Dtp1979

5/3/1 cycle 14 week 2 Benchpress pause

55kg x 3
62.5kg x 3
70kg x 3

60kg x 3 x 5

B.B. row 62.5kg x 4 x 8

Core
Leg raises x 4 x 16

Db OHP.......not today chief
Db shrugs 40kg x 4 x 13 (pause at top)

Cable overhead pull 18 x 4 x 15
Bicep curls 14kg x 4 x 13

Shoulder wasn’t as good as last week. Discomfort on the push and a bit sore in between.
Rows were comfortable enough.
Db OHP was a no goer. Sharp pain even using 12kg dumbbells.
Rower busy at the end so no cardio

Dtp1979

5/3/1 cycle 14 week 2 Deadlift deficit 20mm

132.5kg x 3
150kg x 3
165kg x 3 PB

145kg x 3 x 5

Front squats
60kg x 5
75kg x 5
90kg x 5

Core
Side plank raises +10kg x 4 x 12

Leg extension 62.5 x 3 x 10
Leg curl 45 x 3 x 11

Deadlifts were good today. After the 165 triple I felt tired and wondered why. Turns out it was a new PB, that’s why. The drop sets actually got easier as they went on. The last 5 were probably as close to a perfect 5 (for me) as I’ll ever get.

Front squats were a mixed bag. The squats themselves were handy. Weight not an issue at all......but, my left wrist would not co operate. Sharp shooting pain of it even moved a mm left or right. Plus the weight on my shoulders was sore which never really happens to me with front squats.

I may drop a leg accessory cause I’m running outa time at the end and rowing is suffering because of it.

Alf Veedersane

If I was to drop one, I'd drop leg extensions. Deficit pulls work quads a bit harder than without deficit and then front squats....so leg extensions

Dtp1979

Alf Veedersane wrote: »

If I was to drop one, I'd drop leg extensions. Deficit pulls work quads a bit harder than without deficit and then front squats....so leg extensions

That was my thinking too. Drop leg extensions on deadlift day and drop leg curls on squat day

Alf Veedersane

Superset the leg exercises with the core work to free up a but more time

Dtp1979

5/3/1 cycle 14 week 2 OHP

37.5kg x 3
42.5kg x 3
47.5kg x 3

42.5kg 5, 5, 8

Lat pulldown
45 x 7
50 x 7
60 x 5
70 x 5
80 x 5
90 x 5

Core
Russian twists +12kg x 4 x 20

Db shrugs 40kg x 4 x 14

Lat raises 6kg x 4 x 12
Db rev flys 6kg x 3 x 15

Rower 300m x 3 x 50sec rest

No problems today. Press moved well, very little soreness. Glad to be back at the lat pulldown. Neutral grip bar this time. Some discomfort but not a lot. Dropped the Db Bench for now

Dtp1979

5/3/1 cycle 14 week 3 squats

Toe squats to 100kg x 1

115kg x 5
130kg x 3
145kg x 1

115kg x 3 x 5

Core
Sit-ups +20kg x 3 x 20

Squats were a little slow to start off today but they all went pretty good. Felt a weird pain in my left trap on the warm ups. Buy the time I got to the end of the squats, pain had travelled to my right ass cheek and down to my right toes. Not bad pain but enough to stop me doing any RDL’s. Did some sit-ups and spent the rest of the session rolling out everything that was bothering me.

Dtp1979

5/3/1 cycle 14 week 3 Bench Press

40kg x 8
50kg x 5

57.5kg x 5
65kg x 3
72.5kg x 1

62.5kg x 3 x 5

B.B. row 65kg x 4 x 8

Core
Leg raises x 4 x 20

Db OHP 12kg x 4 x 12
Db shrugs 40kg x 4 x 15

Overhead cable pulldown 21 x 3 x 10
Biceps curls 16kg x 3 x 10
Tricep pushdowns 19 x 3 x 12

Bench wasn’t as comfortable as I would’ve hoped today. The weight wasn’t the issue. Still have pain in the shoulder so it’s throwing me off big time.

Rows were grand.

I had no idea how the Db press would go. First set were half reps. The last 3 sets were grand full reps. Zero pain.

Overhead pull downs fry my triceps.

1 rower broke and 1 occupied so no rowing today.

Alf Veedersane

Is the shoulder actually getting any better?

Dtp1979

Alf Veedersane wrote: »

Is the shoulder actually getting any better?

It is yes. It’s just sooo slow and up and down. Last week I couldn’t do Db OHP at all. A couple of months I couldn’t bench at all. Progress is slow and frustrating.

Mr. CooL ICE

Smolov. Not even once.

Dtp1979

5/3/1 cycle 14 week 3 Deadlift deficit 20mm

140kg x 5
160kg x 3
177.5kg x 1

150kg x 3 x 5

Front Squats
60kg x 5
80kg x 5
95kg x 5

Core
Side plank raises +12kg x 4 x 12
Leg curl 45 x 4 x 12 PB i think

Rower
300m @41s/m
300m @44s/m
400m @47s/m

A few reps were half RDL’s so I had to be more aware of my starting position as I began to tire. No issues at all with the weight. Hamstrings began to weaken on the last 3x5 but overall a good deadlifting session.

60 and 80 were fine on the front squats 95 was completed, but 2 or 3 reps were terrible. Elbows down leaning forward kinda bad. Rinse and repeat next time.

Hamstrings were in bits after the leg curls. Ready to explode I think it was a Pb but only by a couple of reps, so no idea why they got so pumped. Maybe Twas the supersetting.
Side plank raise are the only ab workout giving me doms.

I thought the rower would kill me. It didn’t. Fastest splits to date I reckon.

Alf Veedersane

Dtp1979 wrote: »

Hamstrings were in bits after the leg curls. Ready to explode I think it was a Pb but only by a couple of reps, so no idea why they got so pumped. Maybe Twas the supersetting.

Or the fact your hamstrings were knackered at the end of the deadlifts

Dtp1979

Alf Veedersane wrote: »

Or the fact your hamstrings were knackered at the end of the deadlifts

True but they were as tired as they always were after deadlifting. Today the curls nearly had them exploding

Dtp1979

Cycle 14 week 3 OHP

40kg x 5
45kg x 3
50kg x 1

45kg. 5, 5, 8

Lat pulldown 55, 65, 75, 85, 95 x 5

Triceps/lat raises x 4 x 12

Biceps/rev flys x 4 x 12

Can’t fault my shoulder at al today. It felt great. I decided to drop Db Bench just for today, as not to jinx the shoulder.
I’m prob happier with the progress from lat pulldown. The injury had really affected it. I should be back at pull ups soon

Dtp1979

5/3/1 cycle 14 week 4 Squat

Toe squats to 90kg

105kg x 5
120kg x 5
135kg x 5 PB

117.5kg x 1x 5

Rdl 130kg x 3 x 5

Ab wheel rollout 8, 8, 10

Leg extensions 67.5 x 4 x 10

That was hard.
I felt like I wasn’t fully awake. Bad nights sleep.
135 x 5 was a big pb. I didn’t even reach that on smolov jr. The last 2 were total grinders. Time was getting away from me and legs ready to fall off so I skipped the last 2 drop sets.
I’m quickly falling out of love with Romain Deadlifts.
This was my first time back at the ab wheel since my shoulder acted up. Moved pretty well so I’ll up the reps next time
Rower occupied again. Ffs

Dtp1979

Thanks bluewolf, but I don’t think my workout was THAT good

Dtp1979

5/3/1 cycle 14 week 4 Benchpres

Bar x 10
40kg x 10

52.5kg x 5
60kg x 5
67.5kg x 5

65kg x 3 x 5

B.B. row 67.5kg x 4 x 8

Db OHP
12kg x 12
14kg x 10
14kg x 10

Db shrugs 40kg x 3 x 15

Overhead cable pulldown 22.5 x 3 x 12
Hammer curls 16kg x 3 x 12
Triceps pushdowns 22.5 x 3 x 12

Rower
300m @40m/s
300m @43m/s
300m @46+ m/s
45sec rest

Shoulder was a bit achey on the 67.5 x 5 so I switched to TnG pressing for the drop sets. I have to say, it helped a little.

Rows starting to feel heavy now

Dropped core today cause my tummy hurts from the ab wheel yesterday. Your turn to laugh at me bluewolf.

Db OHP hurts a lot starting off. So I did 12 half reps with 12kg to loosen up. No problems after that.

Foot straps kept coming loose on rower. Annoying

[Deleted User]

Oh how the turn tables

Dtp1979

5/3/1 cycle 14 week 4 Deadlift

20mm deficit

130kg x 5
145kg x 5
165kg x 5 PB

155kg x 3 x 5 PB

Front squats.
NO

Core
Sit-ups x 4 x 15

Leg curls 45. 16, 13, 13, 12
Edit 40

Rower 1,000m

Today was a heavy aul day. The most weight/volume I ever did do.
A couple of PB’s thrown in for good measure too. The last two 155 reps I saw my face go a new shade of red.

Front squats can kiss my ass. Not today chief. Electric picnic tomorrow and my CNS was fried....moreso the CNS. Need some energy to haul luggage tomorrow.

Wtf was I thinking doing sit ups with a 20kg kettlebell on my chest/neck.....with existing doms firmly in place. Anywhooo, got through them. Barely. Sore.

Kinda got carried away with Leg curls. They felt sooo light. Probably the lack of front squats beforehand. Record number of reps. 7 more than my pb last week at 45 WTF!!!!
Just checked.....it was only set at 40. Excitement over.
A nice leisurely row down the river. Nothing hectic. Just took in the scenery and nice weather.

Dtp1979

5/3/1 cycle 14 OHP week 4

37.5kg x 5
42.5kg x 5
47.5kg x 5

45kg 5, 5, 8

Lat pulldown neutral grip
50, 60, 70, 80, 90, 100 x 6

Db Bench
12kg x 10
14kg x 10
16kg x 10
20kg x 10

Lat raises 6kg x 3 x 12
Hammer curls 16kg 15, 14, 13, 10
Triceps pushdowns 24 x 4 x 12

It’s picnic time.
OHP moved lovely and 99% pain free which is a huge bonus. Really happy with that.

Lat pulldown Pb pilling 100 x 6. First time ever putting the pin into 100. It’s neutral grip so easier, but still.....:)

Wohoooo I can Db Bench again. Mostly pain free. A few awkward steps caused pain but when technique was right there was no pain. I could’ve easily went heavier but common sense told me to cop on for today.

Dtp1979

5/3/1 cycle 14 week 5 Squat

112.5kg x 3
127.5kg x 3
140kg x 3 PB

120kg x 3 x 5

Some leg extensions

3 days 3 nights of walking, eating, drinking and sleeping In a field. Body in tatters and those squats were a nightmare. I had no business doing my heaviest triple to date....like, EVER! It was probably a better looking set than the 127.5 x 3.
Surprising easy were the 120 x 3 x 5, which happens to equal my 3 x 5 Pb.
I was happy just to get out of bed today so the above workout will do just fine

Dtp1979

5/3/1 cycle 14 week 5 Bench Press

Bar x 10
40kg x 8
50kg x 5

57.5kg x 3
65kg x 3
72.5kg x 5

67.5kg x 3 x 5

B.B. row
60kg x 10
65kg x 8
67.5kg x 8
70kg x 6

Db OHP
12kg x 10
14kg x 10
16kg x 10

Overhead pulldown 24 x 3 x 10
Hammer curls 18kg x 3 x 10
Tricep pushdowns 24 x 3 x 12

I decided to switch all reps to TnG. it made a significant difference to the shoulder discomfort, obviously because each rep was quicker. Back to paused as soon as I can.
The first 2 drop sets were messy. Bar all over the place. I really concentrated on bar path for the final set and it made a huge difference
Rows were grand. Adjusted the weight up as I went along for a change.
Db OHP was fine too. On this cycle it’s purely for rehab and building stability.
Triceps fried once again

Dtp1979

5/3/1 cycle 14 week 5 Deadlift

137.5kg x 3
155kg x 3 (actually 165)
170kg x 3 equalled PB

157.5kg x 3 x 5 PB

Front squat
60kg x 5
80kg x 5
90kg x 3
100kg x 2
105kg x 1
110kg x 1

Pulling what I thought was 155 freaked me out cause it felt much heavier. Turns out I loaded the wrong plates. Duh. Big relief when I realised it was 165.
Dropset 1 felt sloppy.
Recorded dropset 2. Wasn’t too bad. Rounded the back which is something I’m gonna have to work on. A couple of PB’s thrown in too for good measure. I’m pretty much at my limit. One slight increase next week and that’s this cycle done with.
Front squats were moving fine so I went a bit heavier to see where I was at. Not too bad