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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: »

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

Mr. CooL ICE

Dtp1979 wrote: »

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

Yuurrrssssss

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.

Alf Veedersane

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

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

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: »

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: »

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: »

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

Dtp1979

Squats

Worked up to 100kg x 3 x 3

Less reps, more weight. Plenty of shoulder warm ups, including between sets. Definitely helped. Weight was comfortable enough. What used to be by warm up weight is now my working weight. Time is scarce these days.
Lost balance on the last rep and nearly lost the bar. That’d be some mess cause it’s upstairs on a wooden floor with no safety’s

Back extensions on the GHR

I didn’t even attempt a GHR.

Back extensions +10kg x 3 x 10

Quite the little burn in my hamstrings. Handy enough

Dtp1979

Deadlift

These rogue plates are great. Barbell up near my knees.
First time ever using a 25kg plates before. Maths gonna be all over the place. Soooo used to 20kg.
These moved pretty well and I prob had 2 more reps on the first set of 150, which I’m happy about. Got to use that lever thing that lifts the barbell off the ground to load it, which is a godsend

70kg x 6
100kg x 5
140kg x 3
150kg x 2 x 3

Belt squat

100kg x 5
90kg x 2 x 5

Dunno if it was the tired body after deadlifts but these were brutally hard. Much harder than I anticipated. It’ll take some getting used to, especially foot position.

Bench press

50kg x 3 x 8

Pumpy and handy. I think light weights, lots of reps might be the way to go for a while

Lat pull down
70kg x 8
90kg x 8
100kg x 2 x 8

Dtp1979

Squat

100kg x 3 x 5

Loads of warmups for my shoulder and it didn’t really help. Time for a fizzio.
2 extra reps on each working set so progress is being made.

Bench

50kg x 3 x 10

Not as handy as expected. Again, same weight but 2 extra reps per working set.

Dtp1979

Deadlift

70kg x 6
100kg x 4
120kg x 2
140kg x 2
155kg x 3 x 2

These weren’t as handy as I was hoping. Had to have a chat with myself before the 3rd set. Need to be tighter all over. More weight, less reps than last time. Prob start doing more reps less weight next time and build up....if the gym stays open.

Trap bar Shrugs 90 x 3 x 12

Bench press 50kg 12, 12, 9, 7

Kept the weight the same. Had to come in and edit. I wrote in haste and failed on my 3rd set, assuming I’d hit 12. Did an extra set of 7 to feel the pump. Bar was far more stable this time and all the reps felt better

Cable Rev flys

Dtp1979

Squat

110kg x 3 x 3

Warmups, light db Rev flys in between sets and a rack that allows a wider grip has made a big difference to the shoulder. 10kg heavier that’s last time and I have to say, the weight was simple. I easily had 3 reps more on each set. Very happy with that

Lat pull down 100kg. 8, 8, 6, 6
S/S
Tricep pull downs

Dtp1979

Ohp

Bar x 10
30kg 10, 10, 10, 9

Very light but wasn’t easy near the end.

GHR x 3 x 1/2

Incredibly hard. It was quite and I was walking past the GHR. When I master these I’d say it’ll give me benefits beyond my wildest dreams....or add 5kg to my deadlift

DB bench

15kg x 15

19.5kg x 12

24kg x 8

19.5kg x amrap (8 pffft)

Seal rows on a real life seal row machine

No idea what weight the bar is so I’ll only count plate weight

20kg x 10
30kg x 3 x 10

Cant say these felt overly taxing. I’ll go heavier next time. That’ll shut me up.

Cable Rev flys.

Dtp1979

Deadlift

140kg x 3 x 5

Big Indian and a bottle of wine at 10 last night. This could’ve went bad. It was grand. Dropped back the weight and upped the reps. Felt like cardio at the end.

Bench

50kg 12, 12, 11

Getting closer to the 3 x 12

Cable Rev flys

These are coming along great. Ha.

Dtp1979

Squat

120kg x 3 x 3

Shoulder wasn’t playing ball this morning. I’m booking in physio when I get home. Squat strength is recovering well though. I feel I’m back to somewhat normal when I can do 3 x 5 at 120kg. Not a million miles off that. I feel I’m hitting depth much better in this gym. Probably cause I have real life powerlifters throwing me the odd glance.

** edit. Those were 3 x 3 sets **

Leg extensions

50kg x 4 x 8

I don’t think there’s any exercise that truly burns my quads to the core like the leg extension.

Short on time today. Jelly legs

[Deleted User]

leg extensions

Dtp1979

Annnnd I bought a squat rack

Alf Veedersane

Dtp1979 wrote: »

Annnnd I bought a squat rack

What rack?

Dtp1979

Alf Veedersane wrote: »

What rack?

Second hand power rack, basic enough. In good nick. Comes with decent bench too. 400 total. Powertec I think is the brand

Alf Veedersane

Dtp1979 wrote: »

Second hand power rack, basic enough. In good nick. Comes with decent bench too. 400 total. Powertec I think is the brand

Nice. Sure basic does the job...does everything you want.

Dtp1979

Alf Veedersane wrote: »

Nice. Sure basic does the job...does everything you want.

Yep. The price of a barbell and plates is horrific though.

Dtp1979

Got a quote for 200kg in plates and barbell for 750 delivered. He makes the plates himself. On DoneDeal. Look fairly ok

Mr. CooL ICE

Is that the guy in fermanagh?

Dtp1979

Mr. CooL ICE wrote: »

Is that the guy in fermanagh?

Yea that’s him. Any feedback on him?

Mr. CooL ICE

Dtp1979 wrote: »

Yea that’s him. Any feedback on him?

Nope. Just did a quick search after your description above.

I'm half thinking about building a DIY squat rack for outside (no room inside) so curious to hear your own feedback when you get them

Dtp1979

Mr. CooL ICE wrote: »

Nope. Just did a quick search after your description above.

I'm half thinking about building a DIY squat rack for outside (no room inside) so curious to hear your own feedback when you get them

The plates are 465 dia. Rogue plates are 450. I can’t imagine 7.5mm will make much difference.

Alf Veedersane

Dtp1979 wrote: »

The plates are 465 dia. Rogue plates are 450. I can’t imagine 7.5mm will make much difference.

At least you won't need to get blocks for block pulls anyway

[Deleted User]

Mr. CooL ICE wrote: »

Nope. Just did a quick search after your description above.

I'm half thinking about building a DIY squat rack for outside (no room inside) so curious to hear your own feedback when you get them

outside like on a patio/paving is it?
so tempting, at least then don't need to panic about lockdown