nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

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.

Find more posts tagged with

Quick Links

Comments

Mr. CooL ICE

bluewolf wrote: »

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

Technically, on brickwork at the side of the house that is currently mossy, which would be great craic to squat on. It would need work. Lots of it.

I don't see myself being able to use a gym with any kind of regularity for another year or two. I think getting some sort of setup that is cheap and could last some time in the elements is the best thing to do in my situation. So no proper rack/bench just yet

Dtp1979

These are relatively cheap

Dtp1979

So I’ve placed the order and with some haggling I got 205kg of plates and an Olympic bar for 670 delivered.

6 - 20kg
2 - 15kg
4 - 10kg
2 - 5kg
2 - 2.5kg

Dtp1979

Dtp1979 wrote: »

So I’ve placed the order and with some haggling I got 205kg of plates and an Olympic bar for 670 delivered.

6 - 20kg
2 - 15kg
4 - 10kg
2 - 5kg
2 - 2.5kg

Getting carried away now. Ordered another 2 20kg plates. When I hit 260 deadlift I’ll buy more

Dtp1979

Squat 120kg x 3 x 4

At a push I had 3 x 5, but I’m very happy with 3 x 4.

I went to a ‘physio’ on Tuesday. When I say physio, I don’t mean your everyday type of physio. I’m pretty sure I mentioned this guy before. He’s a nephew of Jimmy Conroy in Laois who who was a well renowned healer of sorts. Nobody is more skeptical than me with this kinda stuff. I don’t mean anything faith related or anything of the sorts. It’s all physical work done.
Anyway, it took approx 10mins of a rub on my shoulder and the difference is amazing tbh. Very little pain today. Hopefully another couple of sessions will have it fixed.

Belt squat

50kg x 8
70kg x 8
80kg x 8

Not too bad. An unusual machine that get used to. I think it’d really benefit anyone struggling out of the hole.

Leg extension

55kg x 4 x 10

Nervous walking down the stairs.

Alf Veedersane

Dtp1979 wrote: »

I went to a ‘physio’ on Tuesday. When I say physio, I don’t mean your everyday type of physio. I’m pretty sure I mentioned this guy before. He’s a nephew of Jimmy Conroy in Laois who who was a well renowned healer of sorts. Nobody is more skeptical than me with this kinda stuff. I don’t mean anything faith related or anything of the sorts. It’s all physical work done.
Anyway, it took approx 10mins of a rub on my shoulder and the difference is amazing tbh. Very little pain today. Hopefully another couple of sessions will have it fixed.

Giving it a rub is grand and all but if he didn't tell you what the issue is and how to avoid it then it might just return.

Dtp1979

Bench press

50kg x 3 x 12, finally

50kg x 8

Trap bar shrugs paused at top
100kg x 4 x 12
S/S
D Rev flys
10kg x 4 x 8

The pauses got less pausey near the end. Happy traps at the end of that.

Landmine shoulder press

35kg x 4 x 10

Lat pull down

100kg x 3 x 8

Strict slow Single arm tricep cable pull down at 45degrees in deadlift stance x lots.

Dtp1979

Also, got my rack and bench yesterday. Got it for 300 in the end.

[Deleted User]

Dtp1979 wrote: »

Also, got my rack and bench yesterday. Got it for 300 in the end.

sooo jelly

Dtp1979

bluewolf wrote: »

sooo jelly

Plates coming tomorrow too

.
I put a bid in an eBay auction for 200kg of plates before I ordered tomorrow’s ones and I’m currently (unexpectedly) the highest bidder. I’ll let you know later this evening if I’ll be planning out a 460kg deadlift I’m my future. Hopefully someone will outbid me

Alf Veedersane

Just in time for Level 5

Dtp1979

Alf Veedersane wrote: »

Just in time for Level 5

Yea good timing. I’d always rather go to a gym but I won’t complain that I have the facilities now.

[Deleted User]

Can we come too

Aw I hope they keep the gyms open and listen to that petition that's going around

Dtp1979

bluewolf wrote: »

Can we come too

Aw I hope they keep the gyms open and listen to that petition that's going around

All are welcome

Yes fingers crossed.

I’ve black and red spray paint bought so I’m gonna pimp my rack too

Dtp1979

And now I’m the owner of another 200kg. Christ, that wasn’t meant to happen. Got them at a great price all the same

Alf Veedersane

Broke but with enough plates to let Eddie Hall and Thor max out on deadlift simultaneously.

Dtp1979

Got a refund on the last 200kg. Phew. They said they didn’t deliver to Ireland. The auction said they did. I didn’t fight them on it

Dtp1979

@ NicolasdolesscroungervegancooliceCage
The plates arrived. They come unpainted, which was disappointing but was grand once I stopped crying.
The plates are pretty solid, outer edges good. Inner hole not flawless but fits the bar quite well. They’re made from 1/2” steel. They tend to move left to right until the collar is on tight. I have spray paint ordered to make them pretty and I might put a coat of varnish over the paint to make the finish it a little tougher.
As for the weight, they vary between 19.3 to 20kg which is what you’d expect from uncalibrated plates. Now, it could be my scales that’s off. All in all I’m pretty happy and look forward to using them.

Alf Veedersane

Dtp1979 wrote: »

@ NicolasdolesscroungervegancooliceCage
The plates arrived. They come unpainted, which was disappointing but was grand once I stopped crying.
The plates are pretty solid, outer edges good. Inner hole not flawless but fits the bar quite well. They’re made from 1/2” steel. They tend to move left to right until the collar is on tight. I have spray paint ordered to make them pretty and I might put a coat of varnish over the paint to make the finish it a little tougher.
As for the weight, they vary between 19.3 to 20kg which is what you’d expect from uncalibrated plates. Now, it could be my scales that’s off. All in all I’m pretty happy and look forward to using them.

Painting plates?

Seriously though, why would you bother?

Dtp1979

Alf Veedersane wrote: »

Painting plates?

Seriously though, why would you bother?

Haha.
Ah I like the colours.
But on a serious note, mild steel is dirty, fingers always going black handling it, and that’s before the rust coating starts to appear on it

[Deleted User]

I had a look on done deal and I thought they came painted, they looked that way if I found the right guy anyway
Do u have a photo
Did u get all 20s or what was the lowest plate

Dtp1979

bluewolf wrote: »

I had a look on done deal and I thought they came painted, they looked that way if I found the right guy anyway
Do u have a photo
Did u get all 20s or what was the lowest plate

Yea I assumed they were painted too. But to be fair it says in the description that they’re unpainted. Misleading. No photos yet but I’ll upload some.
I got
8 - 20kg
3 - 15kg
4 - 10kg
2 - 5kg
2 - 2.5kg
A barbell
All delivered €750

[Deleted User]

I would spray paint them as well. How can they be 20s if they're not blue!

Ta I won't need 200kg but may enquire for 100kg

Dtp1979

bluewolf wrote: »

I would spray paint them as well. How can they be 20s if they're not blue!

Ta I won't need 200kg but may enquire for 100kg

I didn’t need 460kg but almost had them haha.

Alf Veedersane

Dtp1979 wrote: »

Haha.
Ah I like the colours.
But on a serious note, mild steel is dirty, fingers always going black handling it, and that’s before the rust coating starts to appear on it

Ok that's fair enough.

I wouldn't paint the 20s blue though. My favourite plates in Raw weren't coloured.

Dtp1979

Alf Veedersane wrote: »

Ok that's fair enough.

I wouldn't paint the 20s blue though. My favourite plates in Raw weren't coloured.

I was thinking of red for the 20’s but want do stay true to Rogue. Choices choices

Plus, colours are nice. It’ll make it more fun for my young lad when he’s loading the bar for me

Dtp1979

Here it is roughly assembled with 165kg ready to squat. Purely for illustrative purposes of course. New J hooks ordered.

Alf Veedersane

Nice.

Spacings for pins is ideal. Also, I like the non-painted plate

Dtp1979

Alf Veedersane wrote: »

Nice.

Spacings for pins is ideal. Also, I like the non-painted plate

Tis grand yeah. Ah yea unpainted plates have a raw old school feel to them but my hands were like a coal miners today from loading the bar.

Alf Veedersane

Dtp1979 wrote: »

Tis grand yeah. Ah yea unpainted plates have a raw old school feel to them but my hands were like a coal miners today from loading the bar.

Could you just seal them?