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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: »

I figured it out but I was after watching the presser and listening to his gibberish, I couldn't help it.

Maybe you try moving to SSB for a while as you build back up a bit. Get in some volume without jacking up your shoulder.

Yea, I’m gonna try Better warm Ups the next few times and if it persists I’ll go the ssb

Alf Veedersane

Dtp1979 wrote: »

Haha jaysus you’d swear I was drunk writing that.
Well basically I made my grip wider but the bar feels loser because of it. And also, depending on the rack I’m using, a wider than normal grip leaves my little fingers very close to the edge for a nice pinch

I figured it out but I was after watching the presser and listening to his gibberish, I couldn't help it.

Maybe you try moving to SSB for a while as you build back up a bit. Get in some volume without jacking up your shoulder.

Dtp1979

Alf Veedersane wrote: »

Say what, Khamzat?

Haha jaysus you’d swear I was drunk writing that.
Well basically I made my grip wider but the bar feels loser because of it. And also, depending on the rack I’m using, a wider than normal grip leaves my little fingers very close to the edge for a nice pinch

Alf Veedersane

Dtp1979 wrote: »

I didn’t a finger yea and it helps, but the bar isn’t as tight on My back if I go wider. Plus, little fingers getting pretty close to the edge of a bad as pinch, depending on the rack I’m using

Say what, Khamzat?

Dtp1979

Alf Veedersane wrote: »

Have probably asked before but have you tried widening your grip on squat to help your shoulder?

I didn’t a finger yea and it helps, but the bar isn’t as tight on My back if I go wider. Plus, little fingers getting pretty close to the edge of a bad as pinch, depending on the rack I’m using

Alf Veedersane

Have probably asked before but have you tried widening your grip on squat to help your shoulder?

Dtp1979

Squat

60kg x 8
80kg x 5
90kg x 3 x 5

A little more weight/reps than last time. There was a girl in there Cleaning her bar with a wire brush after her sets. That’s a new one. My right shoulder is back hurting when squatting. Wasn’t nearly as bad as before, hopefully because I did a good shoulder warm up today.

Lat pull down

80kg x 10
90kg 10, 9, 7

Great lat pull down machine.

Db press

15kg x 12
19.5kg 12, 10, 10

I’ll take it easy on chest/shoulders for a little while.

Mr. CooL ICE

Dtp1979 wrote: »

Might even see yee in a competition if COVID can stay the hell away

Yuurrrssssss

Dtp1979

Alf Veedersane wrote: »

Even Flyefit has an SSB. They will try to fold you in half.

Belt squat is great for loading up the quads with minimal stress on lower back.

Using that with the GHR I’ll have a grand pair a legs on me this time next year. Might even see yee in a competition if COVID can stay the hell away

Alf Veedersane

Dtp1979 wrote: »

Yea it’s pretty cool. It also has a safety squat bar I think it’s called? Looking forward to it all

Even Flyefit has an SSB. They will try to fold you in half.

Belt squat is great for loading up the quads with minimal stress on lower back.

Dtp1979

Alf Veedersane wrote: »

I'd love if the gym I'm in had a belt squat.

Yea it’s pretty cool. It also has a safety squat bar I think it’s called? Looking forward to it all

Alf Veedersane

I'd love if the gym I'm in had a belt squat.

Dtp1979

Squat

Bar x 2 x 10
40kg x 10
60kg x 6
80kg x 3
90kg x 3 x 3

Weak as a kitten. New gym, different racks so it felt strange. But not too strange cause it’s been 6 months since I saw my old rack. Technique was pretty ok but I did feel week.

Lat pulldown

60kg x 3 x 8

A serious lump of a machine. All plates, no cables. Savage.

Some v light dumbell presses

Nice gym. Racks could do with updating. Some pieces I’m looking forward to using like belt squat machine, really impressive leg press machine, GHR, seal row machine, I think

All in all, glad to be back

Dtp1979

Alf Veedersane wrote: »

At least you'll have your cardio sorted chasing the 8-month old

Yea I’m using her for OHP at the minute but 7.5kg isn’t doing it for me.

Alf Veedersane

At least you'll have your cardio sorted chasing the 8-month old

Dtp1979

Ffs 6 months. Where did it go. I do very little tbh. In the process of renovating an old house to sell, with the intention of buying another. Work is busy and have an 8 month old who’s about 2 weeks from taking off on her feet. The joys.

My normal gym has closed down, even though it’s a public government subsidied gym.
So, I got the finger out and joined a primarily powerlifting Gym. Loads of racks, don’t see much deadlifting space. It’s totally different from what I’m used to but I need to do something. Looking forward to getting under a bar again

Dtp1979

Before and after

Dtp1979

Single Leg extension

15kg x 3 x 15 each

Single leg curl

15kg x 3 x 10

Got a great pump. I’d be at nothing use double leg as I don’t have the weights yet to force enough resistance. I went nice and slow, plenty of Squeezing at the top and the legs were like jelly after it.

Db bench

18kg x 15
22kg x 10
27kg x 4 x 10

Skull crushers 29kg x 4 x 12

I supersetted with light neck resistance work and supersetted those with feeding baby the odd ounce in between. I find it very important to start new neck work lightly or I’ll suffer in the days to follow

Alf Veedersane

Dtp1979 wrote: »

Yea, I feel like it’s a wasted session if i don’t see people looking at me grunting and having the ground shake under me

At least post it on IG/Facebook so it still counts

Dtp1979

Alf Veedersane wrote: »

Double whammy. If you can't drop them after a set and a lot of grunting, what's the point?

Yea, I feel like it’s a wasted session if i don’t see people looking at me grunting and having the ground shake under me

Alf Veedersane

Dtp1979 wrote: »

Can’t see any brand name at all on them. I have them nearly a year and although they’re not getting daily use, I have given them a good few runs. As long as they’re left back into the holder gently and not fcuked in the ground I’d imagine they’d be fine

Double whammy. If you can't drop them after a set and a lot of grunting, what's the point?

Dtp1979

Alf Veedersane wrote: »

Bowflex?

Saw a decent price on them during the week but saw one or two less than glowing reviews here about durability so didn't go for it.

Can’t see any brand name at all on them. I have them nearly a year and although they’re not getting daily use, I have given them a good few runs. As long as they’re left back into the holder gently and not fcuked in the ground I’d imagine they’d be fine

Alf Veedersane

Dtp1979 wrote: »

5 - 40kg so it’s pretty much all I’d ever need. I can’t see myself ever growing out of 40kg

Bowflex?

Saw a decent price on them during the week but saw one or two less than glowing reviews here about durability so didn't go for it.

Dtp1979

Alf Veedersane wrote: »

What adjustable DBs did you get?

5 - 40kg so it’s pretty much all I’d ever need. I can’t see myself ever growing out of 40kg

Alf Veedersane

What adjustable DBs did you get?

Dtp1979

I’ve been tipping away with my adjustable dumbbells at home. Not a whole lot to report on. I bought a leg extension/leg curl contraption to see if it would fit on to my bench. It didn’t. 2 hours later with the help of a drill and grinder and it fits like it was made for it

. Added bonus I just discovered is the if I hold on to the leg curl bar it’s perfect for seated rows too, and bicep preacher curl thingys

Dtp1979

Alf Veedersane wrote: »

Ah. Makes more sense in relation to MMA

Totally. Now days it’s purely for vanity, and for my return to MMA, that I’ll never make

Alf Veedersane

Dtp1979 wrote: »

.0002% carryover.

I used to have a 14.5” neck and looks scrawny with it. When I started MMA, I incorporated neck training into it and it filled my neck out to 17” which helped with chokes etc and I preferred the fuller look. Unfortunately I let the neck work slide over the years but the size remained for the most part

Ah. Makes more sense in relation to MMA

Dtp1979

Alf Veedersane wrote: »

What's the carryover to the squat? :pac:

.0002% carryover.

I used to have a 14.5” neck and looks scrawny with it. When I started MMA, I incorporated neck training into it and it filled my neck out to 17” which helped with chokes etc and I preferred the fuller look. Unfortunately I let the neck work slide over the years but the size remained for the most part

Alf Veedersane

Dtp1979 wrote: »

Yea neck training. Similar to boss arky. I bought a head strap specifically for neck movements and I altered it by using different Pilate bands which increase or decrease resistance as needed. Then I fixed it to the wall.

What's the carryover to the squat? :pac: