Getting stronger getting older

Dtp1979 · 26-12-2020 4:49pm

Deadlift

Supersetted ab wheel rollouts

6 x 4

120kg x 3
130kg x 3
140kg x 3
150kg x 3
160kg x 2 x 3

These felt like a struggle right up to my first 160 rep. The last 2 reps glided up and I felt like I had another 2 after that. Did an extra unprogrammed set at the end just for a bit more volume. I’m happy with how the weights are moving despite the long breaks in between.

Front squats 60kg x 3 x 6

Finally got to do some of these. Baby steps

Dtp1979 · 27-12-2020 4:37pm

OHP

37.5kg x 3
40kg x 3
45kg x 3
47.5kg x 3
50kg x 3

Ohp is feeling great thanks these days. 50 went up relatively easy. I think my technique is tidied up a good bit and that is helping with the weight.

Slingshot bench

72.5kg x 3 x 8

I find these a challenge at this weight. I’ll either rinse and repeat until they get a bit easier or increase the weight and drop the number or reps

Shrugs paused at top 112.5kg x 3 x 12
Bicep curls 29kg x 3 x 12
Db Rev flys 11kg x 3 x 12
OH tricep extensions 29kg x 3 x 12

Dtp1979 · 31-12-2020 11:35am

Squat

Toe squats to 100kg x 2

110kg x 2
120kg x 2
130kg x 2
140kg x 2
145kg x 2

Getting to do a lighter squat day in between my last Session (front squats) helped today. It was my heaviest double in a long time. Depth was in but I had to grind out the last 2 reps. Happy enough. Will post a video later if I’ve time.

Happy new year

31-12-2020 5:20pm

Throw us up an aul video there

Dtp1979 · 31-12-2020 5:34pm

bluewolf wrote: »

Throw us up an aul video there

Ye must be bored haha

https://youtu.be/91FSKVxQpZY

Alf Veedersane · 31-12-2020 9:22pm

I think you uploaded at 0.5 speed... :pac:

Let yourself lean a bit on the second rep hence the hips up and back but that's an easy enough fix

Dtp1979 · 31-12-2020 10:12pm

Alf Veedersane wrote: »

I think you uploaded at 0.5 speed... :pac:

Let yourself lean a bit on the second rep hence the hips up and back but that's an easy enough fix

It felt like .5 speed alright

Alf Veedersane · 31-12-2020 11:14pm

Can see a progression, which is the main thing.

Dtp1979 · 01-01-2021 4:36pm

Bench press

65kg x 2
70kg x 2
75kg x 2
77.5kg x 2 (belt)
80kg x 2 (belt)

Heaviest double in a long time. Good way to start the new year. The belt was a first when benching. It felt good. Cant say there was much benefit but it made me more aware to keep everything tight

Ab wheel 4 x 4

Killer. How did I ever do 10 reps of this yoke

T bar row 60kg x 3 x 12

First time using my handles. Grand. Expect the weight to rise in the coming weeks. Great pump

Shrugs paused 115kg x 3 x 10
Bicep curls 29kg x 3 x 13
Db Rev flys 11kg x 3 x 13
OH tricep extensions 29kg x 3 x 13

I hope to shortly start assembling my lat pull down contraption. I doubt I’ll have the weight for decent resistance on lat pull downs but it’ll do just fine for tricep building

Dtp1979 · 04-01-2021 3:30pm

Deadlift

125kg x 2
135kg x 2
145kg x 2
155kg x 2
165kg x 3

165 was feeling easy so I did an extra rep and tbh could’ve done another 2-3. I like how gravity is my friend sometimes.

Front squat 65kg x 3 x 6

Grand.

Dtp1979 · 04-01-2021 4:14pm

Le video

https://youtu.be/PycHs0zYbwo

04-01-2021 4:19pm

Dtp1979 wrote: »

Le video

https://youtu.be/PycHs0zYbwo

Super easy

Alf Veedersane · 04-01-2021 4:43pm

Dtp1979 wrote: »

Le video

https://youtu.be/PycHs0zYbwo

I was waiting for the recliner to pop out and take the legs from under you so I'm a bit disappointed right now but yeah, looked grand.

Dtp1979 · 04-01-2021 4:57pm

Alf Veedersane wrote: »

I was waiting for the recliner to pop out and take the legs from under you so I'm a bit disappointed right now but yeah, looked grand.

Haha that’d get me a few views on YouTube alright.
It’s not a recliner though.

Dtp1979 · 06-01-2021 5:06pm

OHP

40kg x 2
45kg x 2
47.5kg x 2
50kg x 2
52.5kg x 2

Single hand Tricep push down 10kg x 3 x 8
Db Rev fly 11kg x 3 x 12

I was feeling under the weather today so I’m happy I got anything done. Ohp is still moving along nicely. Prob had 2 more in the tank. Tried out my cable contraption. I have a variety of handles To work with. It’s basic but works ok.

Dtp1979 · 16-01-2021 10:34am

Squat

Toe squats to 100kg x 3

115kg x 4
125kg x 3
135kg x 2
145kg x 1
155kg x 1

Life back to normal so I found it hard to did any time. I’ve tweaked a few things in my schedule to try make more time.

I was really off balance on the second rep at 115. Recovering it made the rest of the set a bjtch.
125 moved fairly easy. 135 didn’t feel heavy at all. Yippee.
145 was actually ok. I based that last single numbers off how the 145 was going to feel. That’s why I tackled 155.

That was the heaviest single in a long long time. A long time. The sounds outa me on the video. Good god. The last time I moved that kind of weight was during smolov Jnr, probably 2 years ago. I feel I’m weaker now than I was when I was consistently lifting but the numbers are contradicting me, at least in the squat. I’m still progressing despite the long stretch between workouts. That’s gonna catch up on me fairly soon though.

Single Leg extension 20kg x 3 x 15

I finally dug out my adjustable bench with the leg curl/extension device that I attached to it. Good pump in the quads walking away

Dtp1979 · 16-01-2021 11:08am

https://youtu.be/Qe9A378n-g0

16-01-2021 5:29pm

Yaaaaaaa gwan &#55357;&#56399;

bunny_ · 16-01-2021 5:32pm

I sincerely admire people who can motivate themselves and have enough will power for just being better physically and mentally.

Dtp1979 · 16-01-2021 5:58pm

bunny_ wrote: »

I sincerely admire people who can motivate themselves and have enough will power for just being better physically and mentally.

I wish it was easy every day.

Alf Veedersane · 16-01-2021 6:49pm

There's a slight movement forward of the bar on the way up out of the hole that made it a lot harder than it would otherwise have been. Nicely held together after that as well.

Dtp1979 · 16-01-2021 10:30pm

Alf Veedersane wrote: »

There's a slight movement forward of the bar on the way up out of the hole that made it a lot harder than it would otherwise have been. Nicely held together after that as well.

I went into the lift over confident feeling I had 160 in the tank. I got some land coming out of the hole and it totally caught me off guard.

Alf Veedersane · 16-01-2021 11:05pm

Dtp1979 wrote: »

I went into the lift over confident feeling I had 160 in the tank. I got some land coming out of the hole and it totally caught me off guard.

It was only a small thing but made a big difference. That didn't happen...160 was there.

They're fine margins...a tiny thing is out and the bar moves a fraction and amplifies the difficulty from there on

Dtp1979 · 17-01-2021 4:35pm

Bench press

70kg x 4
75kg x 3
77.5kg x 2
80kg x 1
82.5kg x 1

These got easier the heavier the weight. Technically they held together well too. No complaints.

T bar row 60kg x 3 x 12

Dtp1979 · 22-01-2021 3:45pm

Deadlift

Finally, after 3 failed attempts to get lifting, I manage it.

130kg x 4
140kg x 3
150kg x 2
165kg x 1
180kg x 1

Again I based the final lift off of how 165 felt. This was first time putting 8 blue 20kg plates on my bar. I was expecting a struggle but to my surprise it moved wayyyy easier than I ever thought it would. So happy I didn’t another single. My hips rose on the first one and I was trying to correct that on the second. The hips were slightly better on the second and it was a slower rep. Happy all the same.

My new pioneer adjustable lever came. Fitted the inzer belt perfectly. What a cool little piece of engineering.

Glute bridges 140kg x 4 x 10

I’ll be walking funny tomorrow. Videos to follow, or the lifts, not me walking funny

**EDIT : after writing the above I had a little spare time

Single Leg extensions 25kg x 3 x 12

Double leg curls 25kg x 3 x 10

Dtp1979 · 22-01-2021 3:50pm

Lift 1

https://youtu.be/uP5P6QQixG0

Dtp1979 · 22-01-2021 3:53pm

Lift 2

https://youtu.be/6dcfjBKHBx8

Dtp1979 · 22-01-2021 3:54pm

Lever belt

Alf Veedersane · 22-01-2021 6:48pm

Camera angle makes it look like just one plate each end...

Moved well though.

Should do with 60kg :pac:

22-01-2021 11:41pm

Dtp1979 wrote: »

Lift 2

https://youtu.be/6dcfjBKHBx8

Easy peasy

Dtp1979 · 23-01-2021 6:26pm

Ohp

40kg x 4
45kg x 3
50kg x 2
55kg x 1
57.5kg x 1

Although I feel weakest at this lift, it’s the one where I’m pretty much at my old 1rm of 60kg, which I feel I could’ve got today. There’s no other lift where I feel I could hit my old 1RM yet. Maybe squat woukd be close.

Ohp 40kg x 4 x 6
Db Rev fly 11kg x 4 x 12
Single rope tricep push down 11kg x 4 x 8

Happy enough with that.

Dtp1979 · 26-01-2021 4:37pm

Squat cycle 2

75kg x 6
90kg x 6
105kg x 6
120kg x 6
125kg x 6

Basically adding 5kg to everything this cycle. 2.5kg on bench and ohp. There was a seriously hairy moment on my last rep at 105. For the first time ever the bar slipped down on my back near the top of the rep. Almost pulled the shoulders off me and hyper extended my wrists. Don’t know how I got the bar back to the hooks. The rest of the sets were grand. Tiring.
I hate high ish reps.

RDL

105kg x 3 x 6

How did i ever like these?

Single leg extension 25kg x 3 x 12

Swole

Dtp1979 · 26-01-2021 9:59pm

There’s no way I did split squats today did I??

26-01-2021 9:59pm

Giggle
He just wants to be like you

Dtp1979 · 26-01-2021 10:00pm

Amari Great Preschool wrote: »

Giggle
He just wants to be like you

Well technically he is getting stronger as he gets older

Alf Veedersane · 26-01-2021 10:22pm

Dtp1979 wrote: »

There’s no way I did split squats today did I??

Squat cycle, perhaps?

First rule of Fight Club: quote someone when they make a mistake.

Dtp1979 · 27-01-2021 3:17pm

Bench press

50kg x 6
55kg x 6
60kg x 6
65kg x 6
70kg x 6

I added 5kg instead of 2.5kg. They were grand tbh. Might stick with 5 and see how it goes. I won’t make that mistake with ohp though.

DB Rev fly’s 11kg x 3 x 15
Single rope tricep pulldown 10kg x 3 x 12
Bicep curls 29kg x 3 x 13

Decline DB press 18kg x 3 x 12
BB shrugs 90kg x 3 x 12

Decline weight was just a tester as I’m not used to them. 18kg was very easy, even after the tricep work. Might switch them around next time. In and out in 50mins.

Alf Veedersane · 27-01-2021 3:25pm

No split squats today either?

Dtp1979 · 27-01-2021 4:10pm

Alf Veedersane wrote: »

No split squats today either?

I don’t think I hate myself enough

Alf Veedersane · 27-01-2021 8:23pm

Dtp1979 wrote: »

I don’t think I hate myself enough

Your wallpaper says hi.

Dtp1979 · 27-01-2021 8:33pm

Alf Veedersane wrote: »

Your wallpaper says hi.

I have to say I’m lost there, Alf?

Alf Veedersane · 27-01-2021 9:46pm

Dtp1979 wrote: »

I have to say I’m lost there, Alf?

Never mind :pac:

27-01-2021 9:56pm

I dont think Alf likes your wallpaper

Dtp1979 · 28-01-2021 7:51am

Amari Great Preschool wrote: »

I dont think Alf likes your wallpaper

Ah, I own it but it came with the house.

Dtp1979 · 28-01-2021 9:56pm

Ohhh, chest doms. That was unexpected

Dtp1979 · 29-01-2021 5:00pm

Deadlift

110kg x 6
120kg x 6
130kg x 6
140kg x 6
150kg x 6

Nothing there gave me any hassle. Last 3 reps felt like cardio but apart from that it was easy.

Leg curls 25kg x 4 x 12
Single leg extensions 26.25kg x 4 x 12

Huge upper leg pump.

Dtp1979 · 30-01-2021 12:27pm

Ohp

35kg x 6
37.5kg x 6
40kg x 6
42.5kg x 6
45kg x 6

These were grand. Something has clicked with me in this lift. It’s going well these days.

Ohp 35kg x 3 x 10
Db Rev flys 13kg x 3 x 10

Underhand cable tricep pushdown 10kg x 4 x 10
Lat raises 9kg x 4 x 8
Curls 29kg x 4 x 14

Alf Veedersane · 30-01-2021 12:36pm

Have you done OHP for a decent stretch before and it's just clicking this time or is it the first time you've done it for any decent period of time?

Dtp1979 · 30-01-2021 3:14pm

Alf Veedersane wrote: »

Have you done OHP for a decent stretch before and it's just clicking this time or is it the first time you've done it for any decent period of time?

No I’ve nearly always had an ohp day. It feels more natural this time around

Dtp1979 · 03-02-2021 8:32pm

Squat phase 2

90kg x 5
105kg x 5
120kg x 5
130kg x 5
135kg x 5

I had half an hour to kill. Very last rep was a grind but glad I got them done

Getting stronger getting older

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