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Can't put weights down ! Fitter at 40?

new2tri19

I'm going to track my training here in the hope of some pointers and reflection and maybe someone might benefit.

I was mainly a runner in my late 20's got into cycling outside of commuting mid 30's then eventually gave Triathlon a go about aged 38. Realised i was actually alot weaker than i thought and arms were so fatigued swimming i decided to get into weights last year.

Currently have a squat rack and barbell some kettlebells and resistance bands and pull up bar in shed/home gym.

I was following GZCLP which i found on reddit last year and have seen a lot of gains from that program but really i guess as a newbie lifter i would of made significant gains doing any plan.
I gained alot of weight when i started actively trying to eat more but in reality it was more fat than muscle. At my lowest while i was training swim bike run daily i was walking around about 64kg i got that up to about 83kg but it was a dirty bulk and i had no real idea about calories.
I got onto myfitness pal maybe 2 months ago now and have a much better idea of my mainteance levels and i have been cutting down. Aiming for 2250cal a day now with a 1g of protein per pound of bodyweight daily intake has taken me back down to 75kg as of 3 weeks ago. I am in much better shape now less fat and noticeable definition . This last 3 and a half weeks i have introduced creatine to my diet i'm taking 4g a day i've noticed my weight creep up from the creatine which i was expecting and don't mind i am currently at 78kg.

I've moved to a new program also found online called Jacked and tan 2.0.

I'll post my current 1 rep maxs and compare at end of program.
All tested last week i think i can squat more but fear stopped me lowering with 120kg on bar, but i could do more than 1 rep at 115kg.

Bench 72.5kg
Deadlift 140kg
OHP 53kg
Squat 115kg

I'll be training 4 days a week.

Sunday 7th March
Day 1
T1 Bench
Work to a 10 rep max this was hard to judge after a few warm up sets did
55kg x 10 ( 10 rep max)
Then 3 sets of 6 at 46kg with last set amrap , did 6,6,12 tbh weight felt light and the program says shouldn't be doing more than 12 for amrap or you have chosen a weight thats too light. These weights are calculated off a training max on sheet which i think is 1-2 rep max i have 70 for bench maybe too light but better to be conservative.

T2 Close grip bench
4 sets of 10 at 36kg off 2 mins fairly easy.

T2b Chest supported wide grip row
Work to a 15 rep max and then perform 3 more max rep sets.
Couple of warm up sets then tried 41kg x 15 which was too easy.
moved to 46 x 15 concectrating on holding at the top of each rep for a second and squeezing felt like a fair 15 rep max.
1 min rest between MRS
set 2/3/4 - 11/9/7 felt the muscles had worked hard here .

T2c OHP
Work to a 15 rep max and then perform 3 more max rep sets.
Warm up then
31 x 15
31 x 8
31 x 6
31 x 5
fairly big drop from 15- 8 i struggle with this exercise.

T3a
Work to a 20 rep max and then perform 3 more max rep sets.
Push ups very hard after the other exercises just made 20 on first go
20-12-8-9 think i was mentally weak for the 8 reps done off 45 secs rest.

T3b
Work to a 20 rep max and then perform 3 more max rep sets.
Tricep band pull down
Done with resistance bands that have weight in lbs on them
100lbs x 20/16/11/10 all off 45 seconds.

T3c
Work to a 15 rep max and then perform 3 more max rep sets.
Bicep curl
25kg x 20/14/9/9

Complete all in about 1 hour 15 took 2 mins between exercises maybe slighter longer if set up required but no sitting around.

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new2tri19

Dtp1979 wrote: »

I usually let my tummy (8 pack) touch the floor. There is a way to do these wrong and cheat without realising it, making it way easier. That’s what I did in the early days. It maybe why you did a ridiculous amount of reps on your first go!!! I’ll try find the video that showed me the right way.

Im fairly sure I did them wrong just watched a video there , I reckon I was using my arms to pull myself back into position. It is a problem that it is so easy to do them wrong . Do you do each rep correctly.? I'll do more tomorrow , I'll add it to my squat as another thing I need to fix.

Dtp1979

new2tri19 wrote: »

Ok so done them and don't feel a thing obviously doing something wrong did 2 sets of 10 then 2 sets of 15 took about 5 seconds rest between sets .
Core starting to feel a little tight now , triceps the same .
I did them on my knees and rolled out as far as felt comfortable I mean I was no where near flat , are your abs supposed to touch the floor ? My abs at least 6 inches from floor at lowest part . I'll keep at it, happy back felt nothing .

I usually let my tummy (8 pack) touch the floor. There is a way to do these wrong and cheat without realising it, making it way easier. That’s what I did in the early days. It maybe why you did a ridiculous amount of reps on your first go!!! I’ll try find the video that showed me the right way.

new2tri19

Ok so done them and don't feel a thing obviously doing something wrong did 2 sets of 10 then 2 sets of 15 took about 5 seconds rest between sets .
Core starting to feel a little tight now , triceps the same .
I did them on my knees and rolled out as far as felt comfortable I mean I was no where near flat , are your abs supposed to touch the floor ? My abs at least 6 inches from floor at lowest part . I'll keep at it, happy back felt nothing .

Dtp1979

new2tri19 wrote: »

Just to clarify I've not done them the ab roller yet , I done like I set of 3 or 5 a couple of weeks ago and stopped cause my shoulders where sore from lots of shoulder work .
Previous exercises like sit ups or seated in and outs I'd find my hip flexors sore.
I've done ab rollouts ages ago on barbell can't remember how it was think it was too messy bar was too long .

Ok I'm on my way out to shed to do 5 X 10 I can't turn down a challenge

God be with you.

new2tri19

Dtp1979 wrote: »

“I’d probably come out of it with my abs fine” ..... let’s put that to the test. 5 x 10 tonight and tell me Wednesday how you’re getting on

I rarely get ab burn doing them yet the doms I get are crippling. I never feel my hip flexors being worked but would on sit ups.
Lower back part Alf will explain better than me.

Just to clarify I've not done them the ab roller yet , I done like I set of 3 or 5 a couple of weeks ago and stopped cause my shoulders where sore from lots of shoulder work .
Previous exercises like sit ups or seated in and outs I'd find my hip flexors sore.
I've done ab rollouts ages ago on barbell can't remember how it was think it was too messy bar was too long .

Ok I'm on my way out to shed to do 5 X 10 I can't turn down a challenge

Alf Veedersane

If you get lower back pain, you're either not working hard enough with your core (bracing) or you're not strong enough to and as a result, your lower back is taking more of a load than it should.

If it's the former, then just do it properly because if you're feeling it in your lower back, it's not doing much for your core.

If it's the latter, you can ease into it and go through progressions to full rollouts.

Either way, lower back means you're not getting much out of it for your core.

Dtp1979

new2tri19 wrote: »

I actually don't mind trashing myself in the name of fitness i've done some crazy things in the past. My only issue with the ab wheel is I'd probably come out of with my abs fine but my hip flexors and lower back destroyed. These type of movements unless your form is good your body compensates and you end up working the wrong muscles.
I've had a little go of it and didn't feel my abs where been hit , lots of ab work I've done in the past has been terrible where I ended up with hip flexors doing all the work . I've about 3 exercises I do where I get a good burn but even with them I'll find if i go too long it stops been an ab workout and my back or hip flexors will get sore. It's why I detest ab work. Give me 5 sets of 20 deadlifts over ab wheel anyday.

“I’d probably come out of it with my abs fine” ..... let’s put that to the test. 5 x 10 tonight and tell me Wednesday how you’re getting on

I rarely get ab burn doing them yet the doms I get are crippling. I never feel my hip flexors being worked but would on sit ups.
Lower back part Alf will explain better than me.

[Deleted User]

Yeah I'll stick with the plank life

new2tri19

Dtp1979 wrote: »

Ah dude, you gotta use the abwheel. Start off easy, with 5 sets of 20 - 30 reps

I actually don't mind trashing myself in the name of fitness i've done some crazy things in the past. My only issue with the ab wheel is I'd probably come out of with my abs fine but my hip flexors and lower back destroyed. These type of movements unless your form is good your body compensates and you end up working the wrong muscles.
I've had a little go of it and didn't feel my abs where been hit , lots of ab work I've done in the past has been terrible where I ended up with hip flexors doing all the work . I've about 3 exercises I do where I get a good burn but even with them I'll find if i go too long it stops been an ab workout and my back or hip flexors will get sore. It's why I detest ab work. Give me 5 sets of 20 deadlifts over ab wheel anyday.

Deano7788

Dtp1979 wrote: »

Ah dude, you gotta use the abwheel. Start off easy, with 5 sets of 20 - 30 reps

There's a special level in hell reserved for you.

Dtp1979

new2tri19 wrote: »

That guys an absolute savage I always hope he has steel toe boots on cause he does some risky stuff. I get what he's saying mix it up on deload week , I'll probably do them same try a few sumo deadlifts they look good and play with the abwheel that is an ornament at the moment .
I need to pick better exercise selection next time around feel like there wasn't enough variety in my selections ended up doing lots of tricep stuff for T3's but it's s learning curve.

Ah dude, you gotta use the abwheel. Start off easy, with 5 sets of 20 - 30 reps

Alf Veedersane

Dtp1979 wrote: »

https://m.youtube.com/watch?v=YvTHFqt5g4A

I'd kinda go along with that in hindsight actually. So long since I needed to consider what to do along those lines.

Somewhere between a low stress week and a pivot is kinda like what I've done in the past. I've done pivot blocks as well so you can do something with a degree of intensity and not be invested in the top numbers.

new2tri19

Dtp1979 wrote: »

https://m.youtube.com/watch?v=YvTHFqt5g4A

That guys an absolute savage I always hope he has steel toe boots on cause he does some risky stuff. I get what he's saying mix it up on deload week , I'll probably do them same try a few sumo deadlifts they look good and play with the abwheel that is an ornament at the moment .
I need to pick better exercise selection next time around feel like there wasn't enough variety in my selections ended up doing lots of tricep stuff for T3's but it's s learning curve.

Dtp1979

new2tri19 wrote: »

Thanks Alf I'll take a week at least to make sure I'm getting some rest and just to light bike and run , no point resting weight training and burning the candle at other end .

https://m.youtube.com/watch?v=YvTHFqt5g4A

new2tri19

Thanks Alf I'll take a week at least to make sure I'm getting some rest and just to light bike and run , no point resting weight training and burning the candle at other end .

Alf Veedersane

new2tri19 wrote: »

Yeah I'm trying to figure what to drop in place of adding a few days of squats a week. I might drop out a run or 2 and replace it with a brisk walk .

I made the decision to pull out of training for half ironman in July as it's still uncertain whether it goes ahead and i don't want to commit to the swim from June 6th on top of longer runs and bike rides. So I have plenty of time to train.

Yeah your right though I've only 3 weeks left in the plan I should prioritize it .

Incidentally how long rest would you take if any between finishing a 13 week plan and running it again .?

How long you rest is very much an individual thing. I think it's primarily a hypertrophy programme so it doesn't build to a peak/test day as such.

If it was a peaking programme building towards a test/meet, I'd always say to take a break fo some description after; you're basically riding a wave and if you stay too long on it, you crash on the beach (that description has always stuck with me).

I generally just take a week of not doing S/B/D after a comp and just using machines and doing isolation exercises. I like being in the gym and I am giving myself a rest. Other people take a week or two of doing nothing after.

I don't think you necessarily have to rest after it but I think a break is often beneficial mentally as much as physically. If you feel the need to do something during that, do some T3-type exercises that won't really tax you but just keep things moving. A week would be plenty but that's just my perspective...it's down to you but you have to actually listen to your body and not just go back at it because you're not really used to resting and you have told yourself that you've had enough rest.

new2tri19

Alf Veedersane wrote: »

Be mindful of your workload. Your primary focus is doing the program properly. This should be secondary and shouldn't compromise your ability to maximise the results from your programme.

Yeah I'm trying to figure what to drop in place of adding a few days of squats a week. I might drop out a run or 2 and replace it with a brisk walk .

I made the decision to pull out of training for half ironman in July as it's still uncertain whether it goes ahead and i don't want to commit to the swim from June 6th on top of longer runs and bike rides. So I have plenty of time to train.

Yeah your right though I've only 3 weeks left in the plan I should prioritize it .

Incidentally how long rest would you take if any between finishing a 13 week plan and running it again .?

Alf Veedersane

Be mindful of your workload. Your primary focus is doing the program properly. This should be secondary and shouldn't compromise your ability to maximise the results from your programme.

new2tri19

Day 1 of 100 Squatting till I don't suck
Did these all as pause at bottom and drive back up.

20 X 10
30 X 10
40 X 10
50 X 10
60 X 8
70 X 6
75 X 4
80 X 2

And then reverse pyramid for 120 paused squats in total .

Completed 40mins .
Well that was brilliant I already feel that I improved my squat after one day my legs where too narrow before and I couldnt really fit my body between my legs if that makes sense and I think I was leaning forward too much . Now with a wider stance I feel I can sit into that gap it creats. The pause emphasised this .it was hard to pause with a narrow stance and leaning forward.

Chuffed with that my glutes and quads are feeling it .
A bike sessions later 90 mins then deadlift /front squat tomorrow hopefully legs won't be too bad .

new2tri19

Week 10 Day 1 Bench

5th day of lifting this week means over 7.5 hours of weight training which is a new record for a week. Onto the last 3 weeks of this plan which has seen me make big gains imo. This week is 5 rep max then 3 rep max and finally 1 rep max.

T1 bench
Find 5 rep max
50 X 5
55 X 5
60 X 5 I needed to adjust the width on first rep so lay bar on chest , then continued in this fashion I don't know if you would call them paused bench press or hand release bench press , probably no use but i did them to try them ok.
65 X 5
70 X 5 last rep had to use leg drive .
Contemplated 72.5 but decided against it 70 X 5 probably had 1-2 left in tank so that's the rep max.
Drop sets of 65kg for 2/2/4* amrap.

Getting to the stage where 70 is very manageable coming into this program I could maybe lift it twice on a very good day .

T2a close grip bench
6 sets of 3 at 65kg
Needed the full 2mins rest between these. Starting at 7/10 effort last set last rep was 10/10 effort.

T2b chest supported rows
Find 6 rep max .
Used barbell wide grip and held for a second at top .
Picked a manageable weight tried to feel the rep more .
57.5 X 6/6/6/6 off 45 seconds , not a max rep set but good training .

T2c weighted dips
Bodyweight X 6
17.5kg X 6/5/4/4 off 45 seconds

T3a dumbell curls
Find 14 rep max and 3 more MRS
12.5KGS X 14/13/10/8

Took no rest and started
T3b upright row dumbells
12.5kgs X 10( couldn't manage 14 ) /7/7/7 messed that up .

Completed 1 hour 10 mins
Happy with progress as I said bench 70 now feels like 60 used to .

[Deleted User]

A few tempo squats on the lighter weights might suit, something that will work for lighter and heavier

new2tri19

coffee_cake wrote: »

You don't need more experience than knowing how to fail safely. It sounds like you didn't even do that though just went shallow. If you were confident just stick with it next time, and maybe lie to yourself that it's only x lighter weight

Yeah its weird I fly down and up with the lighter weights then I get to a weight that feels heavy on my back and I get all cautious and go way too slow on the down portion and pull out .
Like sitting here now it seems illogical I pulled out but at the time it was definitely a mental block.

I really think squatting loads more will help , I plan to squat as many days as it takes in next block to hate life .
Thanks for tips

[Deleted User]

You don't need more experience than knowing how to fail safely. It sounds like you didn't even do that though just went shallow. If you were confident just stick with it next time, and maybe lie to yourself that it's only x lighter weight

Alf Veedersane

new2tri19 wrote: »

I was a bit annoyed but in hindsight you know you have to serve your time you can't expect to lift like people who have lifted for years . I was defeated as soon as I unracked the bar . But more generally I just don't have enough practice squatting been under the bar and failing . I will do loads more next block , it's good to have something to improve on otherwise life be boring . Thanks good to hear others suffered the fear also at some stage !

I don't think experience failing is hugely beneficial. I've always been taught - particularly in the last few years - that you don't want to be failing. If you're going to miss, let that be on your third attempt on a platform (or a test day if you're not doing a meet). You don't want to know missing a lift...you're better served by not really knowing what it's like to miss a lift because you've only ever hit your lifts. That way, when the bar is on your back, you're not thinking about missing.

If you were confident that 95 was there based on the double with 90, then just approach the bar and remind yourself it's only 5kg more than you just doubled.

new2tri19

Alf Veedersane wrote: »

What happened on the squat has happened to all of us at some stage. Lots in the early days. It's a confidence thing because you're thinking if you go to depth you won't come back up so you cut it high even though you haven't consciously tried to.

It will come with time. And a positive mindset when the bar is on your back.

I was a bit annoyed but in hindsight you know you have to serve your time you can't expect to lift like people who have lifted for years . I was defeated as soon as I unracked the bar . But more generally I just don't have enough practice squatting been under the bar and failing . I will do loads more next block , it's good to have something to improve on otherwise life be boring . Thanks good to hear others suffered the fear also at some stage !

Alf Veedersane

What happened on the squat has happened to all of us at some stage. Lots in the early days. It's a confidence thing because you're thinking if you go to depth you won't come back up so you cut it high even though you haven't consciously tried to.

It will come with time. And a positive mindset when the bar is on your back.

new2tri19

Week 9 Day 4 Squat

Another week done , a very heavy cardio week and legs sore just standing from couch so I was apprehensive about this .

T1 squat
Find 2 RM
20 X 10 , 30.X 8 , 40 X 6 , 50 X 4 , 60 X 2 , 70 X 2
80 X 2 Getting heavy
90 X 2 ... Heavy but manageable.
95 X 0 :mad: load 95 it feels heavy on my back , I go so slowly down for fear of God knows what , I do like a quarter squat but fear kicks in of going past parallel and I rise and try again same thing stupid quarter squat and I come back up. I have safetys there I just have irrational fear of I dunno I guess I'll get over it .
Working sets of 76kg for 1/1/1/1/6* amrap lovely depth and drive on all them .
Just reinforces for me that I need to work on squat so much more in next block of training.

T2 Deficit Deadlift
5 sets of 4 at 120kg off 1.5 inch platform

These aren't easy but they aren't supposed to be I guess

Used straps for last 2 sets as hands where getting sweaty .

T2b T bar row
Find 8 rep max and 3 more mrs
50kg X 8/7/7/6 off 45 seconds

T2c Bulgarian split squats
I don't like doing these as max rep sets
15kg dumbells in each hand for 4 sets of 8 off 60 seconds
Legs burning like ....

T3a lateral raises
Find 16 rep max and 3 more mrs
I'm dead now and want finished.
Went with 7.5kg just made 16 then 8/6/5 for sets off 45 seconds.

Completed in an hour and 20 or so , I could of done more but I was flogging a dead horse . Have bench tomorrow so wanted to give upper body a rest too .

Alf Veedersane

You're the one doing the work so take the credit yourself.

Good call on the incline bench by the way!

new2tri19

Week 9 Day 3 OHP

Busy week the chatter of a possible half ironman in July has me doing a decent bit of biking and a couple of runs. Need to make a decision, don't want to overtrain and in the meantime my priority is weights , I never going to be in top condition for an ironman now but it might be a good chance to not train so much for it and do it for enjoyment and not trying to finish top xx%.
Anyways feeling surprisingly good after two bike rides and a run today and yesterday .

T1 OHP
FIND 2RM
20 X 8 , 30 X 6 , 40 X 4 , 45 x 2
50 X 2
55 X 2
That was good and a new 2 RM
Working sets of 46 X 1/1/1/1/5* amrap
46 felt a little light for 1 .

T2a incline bench
5 sets to 4 at 58kg was on plan
I didn't manage 5 X 5 at 55kg last week so decided to do
5 sets of 4 at 55kg .. a very fair effort like 9/10 rep.

T2b bent over row
Find 8 RM AND 3 MRS
Wanted to do lots of these
30 X 8 , 35 X 8 , 40 X 8 , 45 x8
47.5 X 8/8/7/7 OFF 60 seconds

T2c incline dB press
Find 8 rep max and 3 more mrs
Need to work on this area so added this .
5kgs X 8 , 7.5 X 8 , 10 X 8 , 15 X 8
20kgs X 8/5/4/4 off 45 seconds

T3a Renegade row
Find 16 rep max and 3 more MRS
New exercise I cheated and did 16 alternating sides just to get used to it with 12.5kg dumbells, was interesting like punching the floor each time maybe the down portion should be more controlled .
Ended up as 4 sets to 8 each side using 12.5kgs , felt it in lats.
I'll program it better and do heavier in future .

T3b Skullcrushers DB
Find 16 RM
10kgs X 16/12/10/8 off 45 seconds

Completed in 1 hour 20.
The quality of all my reps has increased dramatically, thanks to advice here partially ALF who advised me not to concentrate so much on rep max . Now I work up to it using control.

new2tri19

Week 9 Day 2 Deadlift

Didn't wanna train too tired but having missed Sunday I want to do 5 workouts this week to get back on track . Arms sore still from yesterday .made a deal to just do T1 and T2

T1 Deadlift
Find 2 rep max
60 X 2 , 80 X 2 , 100 X 2 , 120 X 2
140 X 2 not great but up
145 X 2( added straps) yeah just about , not pushing it any more .
125 X 1/1/1/1/4* amrap
Glad to get it done , there'll be stronger days ahead .

T2a Front squat
72.5kg for 5 sets of 4 , no problems nice depth .
Front squat is probably stronger than my back .

T2b t bar row
Find 8 rep max and 3 more mrs
50kg X 8/6/6/5 off 1 min

T2c chin ups
Find 8rep max and 3 more
8/5/4/4 off 45 seconds hard on tired arms .

T3a Seated ohp dumbells
Find 16 rep max and 3 more mrs
10kgs X 16/16/11/12 off 45 seconds .

Completed in 1 hour 15 mins
Probably shouldn't be trying to make up sessions but I've to cycle I'm and out of work tomorrow and meet a mate for a lunch time run so tomorrow night I want to rest .
Anyways there'll be better days , positives are that I'm lifting heavier on my bad days now than I ever was prior to starting this plan .