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

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.

Find more posts tagged with

Quick Links

Comments

new2tri19

coffee_cake wrote: »

Give this a go

https://youtu.be/_G6kUbc-hl4

Get a dumbbell or kettlebell and try a goblet squat see what that looks like

My ankle flexibility seems good I can get to wall with knee from a good 6 inches away if anything it's my hips , probably loads of biking not helping . I just did goblet squat and can go much further so I think it's just allowing my body to trust me now . Thanks

new2tri19

Thanks yes on the heavier weights at the bottom I'm falling forward a bit I noticed that . That felt a lot lower than yesterday but doesn't look it on the video . Definitely need to work on the mobility stuff , I think I can squeeze more depth out of them the body just needs to learn that it's safe to go lower . I'll just keep at it .
Yeah I don't know how to brace I just copied what I saw people on YouTube do

I'll try your way cheers

Alf Veedersane

Bit more mobility work...ankles and hips and you might see a difference in the depth.

Just on your bracing...it looks a bit like you're filling your chest with air, which isn't quite bracing. Try breathing in through your nose and filling from the bottom up and you'll feel that brace 360 degrees. Breathing in through the nose just helps me get that air in from the bottom up.

Also, make sure to keep your upper back tight so it doesn't roll forward at the bottom. When you have heavier weights you'll be punished for it....because thats when the bar is past your mid-foot and you'll notice more of a load on your lower back because you have to get it back in line as well as up.

You're not doing anything wrong as such. They're just tweaks to help build on where you are.

[Deleted User]

Give this a go

https://youtu.be/_G6kUbc-hl4

Get a dumbbell or kettlebell and try a goblet squat see what that looks like

new2tri19

active recovery
You know the drill everyday is squat day till I don't suck , had a free hour before bike session . I watched a few videos I don't think I can get lower I'm as low as I am with 40kg and 90kg
Usual pyramid up all lifts recorded .
Here's 85 X 3 please tell me I'm improving or not
https://www.instagram.com/p/CPJE_Z5p76U/?utm_medium=copy_link

Angles not great here's a 75 X 3 on way back down
https://www.instagram.com/p/CPJGXB9pU_-/?utm_medium=copy_link

70 X 4 https://www.instagram.com/p/CPJHERhpj3t/?utm_medium=copy_link
I feel like I am getting to a point where I can't go any further almost hit a little bounce at bottom , but still looks meh

Completed in 40 mins

new2tri19

Patsy167 wrote: »

Just a tip-off that there's someone trying to rip off your thread title over on the Food forum :-) https://www.boards.ie/vbulletin/showthread.php?t=2058187670

Oscar Wilde — 'Imitation is the sincerest form of flattery that mediocrity can pay to greatness.' :-)

But can they half squat

? Cake addiction at 40 is a real problem I didn't notice in my 30's, very relatable.

Patsy167

Just a tip-off that there's someone trying to rip off your thread title over on the Food forum :-) https://www.boards.ie/vbulletin/showthread.php?t=2058187670

Oscar Wilde — 'Imitation is the sincerest form of flattery that mediocrity can pay to greatness.' :-)

new2tri19

Thanks guys , I think it's good for you to do things you aren't comfortable with . You learn more about yourself . I could just cycle every day and race in grade A races and learn nothing about myself . I was talking to a cyclist the other day who told me I'm mad training legs when we cycle so much but it's not fitness just doing cardio , it's not functional fitness .No point training 20 hours a week and not been able to lift your bodyweight off the ground .

Anyway my routine is always the same - do something - get really annoyed I did it wrong - berate myself about how badly I suck at it - excitement about fixing the problem - make a training plan to address the issue .

Onwards- I might push the start of J&T to second week of June to give myself a few more weeks to improve squat form and to get the muscle memory absolutely on point so that each lift looks exactly the same .

I'll continue to film and upload top sets , any critique is welcome .

[Deleted User]

What Alf said
Been there 100%

Alf Veedersane

I remember being in a gym and watching someone squat 60kg and thinking that was the first BIG goal. We've all been where you are now and no one is laughing.

If you turned up at the next meet and squatted 90kg for a PR you'd be getting a huge cheer, the same as the guy who squatted 200+ to win the weight class. That's one of the class things about it that I've really enjoyed. No one looks at the numbers but rather the effort you're putting in.

Given how long you're lifting, I'd say you're probably lifting more than I was when I was lifting as long.

Just remember how early you are into this and give yourself credit for where you are.

new2tri19

Alf Veedersane wrote: »

It very much looks like a confidence issue to be honest.

Just work on going lower...going lower than you think is necessary. You're well able to. It's natural to be more tentative on a heavier weight but I dont think you would have struggled with the double you filmed if you'd gone lower.

If you can get to parallel or lower, I would. Otherwise you can't really measure progress. It's like going to run 100m but improving your times because you're stopping shorter and shorter of 100m

Totally agree with you , I'll 100% be going lower . Ive no ego with this lifting game if I have to start again lifting just the bar and work my way up so be it.
I'm not afraid of hard work I'll be back tomorrow and trying and trying again . My one rep max at the moment is 60kg cause that's the only one I'm sure I broke parallel on .
I'm not going to keep adding weight if I'm not doing the lift correctly . I did genuinely think that I was breaking parallel until I actually filmed .

Lots of work to do thanks guys , and thanks for not laughing too hard

Alf Veedersane

It very much looks like a confidence issue to be honest.

Just work on going lower...going lower than you think is necessary. You're well able to. It's natural to be more tentative on a heavier weight but I dont think you would have struggled with the double you filmed if you'd gone lower.

If you can get to parallel or lower, I would. Otherwise you can't really measure progress. It's like going to run 100m but improving your times because you're stopping shorter and shorter of 100m

Also, Coach's Eye app is great for watching back in slow mo

https://play.google.com/store/apps/details?id=com.techsmith.apps.coachseye.free

Deano7788

new2tri19 wrote: »

Yeah I did actually film an earlier set it was a bad angle so didn't upload it with 60kg but it was breaking parallel .
I think it's part of that fear of failure holding me back . I'm surprised how bad my perception of what I was doing differed from what I was actually doing . I would have bet good money that I broke parallel on them . As you say something to work towards I'm not competing but want to do the lifts correctly .
I'm not that happy with any of it , seemed too slow down , not down far enough and not driving up , meh back to the drawing board !

On the descent, don't worry too much about being fast down. One, your speed is actually pretty fast down, faster than I would descend, and secondly, descending fast isn't necessarily good or bad. The expression is always descend as fast as you can control. If you go too fast you'll hit the bottom too hard basically and then just lose control of the rep. Just find what works for you really. If I descended as fast as you did on those videos, I'd probably die to be honest.

[Deleted User]

Ah sure look I go as deep as I can in warm ups as I know I'll panic and go high on heavier weights. It'll take time so don't worry. I wouldn't go any faster on your way down
You'll be grand

new2tri19

coffee_cake wrote: »

It's always interesting to see how it looks on vid vs what you're doing, I always record last warm ups to make sure I'm on track. Are you able to get to parallel with a lighter weight. Do a freeze frame and check if your hip crease is in line with your knee at the bottom of your lift on a lighter weight. Not sure if you're not going lower bc you thought you didn't need to vs couldn't.
Not worth panicking about but something to work towards id say

Yeah I did actually film an earlier set it was a bad angle so didn't upload it with 60kg but it was breaking parallel .
I think it's part of that fear of failure holding me back . I'm surprised how bad my perception of what I was doing differed from what I was actually doing . I would have bet good money that I broke parallel on them . As you say something to work towards I'm not competing but want to do the lifts correctly .
I'm not that happy with any of it , seemed too slow down , not down far enough and not driving up , meh back to the drawing board !

[Deleted User]

It's always interesting to see how it looks on vid vs what you're doing, I always record last warm ups to make sure I'm on track. Are you able to get to parallel with a lighter weight. Do a freeze frame and check if your hip crease is in line with your knee at the bottom of your lift on a lighter weight. Not sure if you're not going lower bc you thought you didn't need to vs couldn't.
Not worth panicking about but something to work towards id say

new2tri19

active recovery session 4

squat
My squat was disappointing when viewed on video compared to what I perceived I was doing. I was full sure I was going past parallel but I'm only just touching on it at best . How much of an issue this is could be down to mobility . Or maybe it's ok to not go past parallel.
Usual pyramid up to 90 X 2 then back down .
I recorded these please go easy on me

everyone has to start somewhere .
85 X 3 https://www.instagram.com/p/CPG_Lc0pxgo/?utm_medium=copy_link
90 X 2 https://www.instagram.com/p/CPG-mL5J91k/?utm_medium=copy_link
Hope that works .

deadlift
Some warm up then 5 sets of 5 at 80kg to get back into it , nothing to heavy rib still sore .

t bar row
4 sets of 15 at 30kg nice and light

landmine press
4 sets of empty bar for 15 reps .

Just an easy session feeling my way back still sore rib muscles.

Dtp1979

new2tri19 wrote: »

I deleted it out of annoyance I could recover it from my phone bin so that's a poor excuse . I'll put up a decent video to critique next time I squat , that lift is annoying me . Do you have to upload it to YouTube first ?

YouTube or Instagram. Then copy and paste the link

new2tri19

Dtp1979 wrote: »

Come onnnn, show us the video!!!

I deleted it out of annoyance I could recover it from my phone bin so that's a poor excuse . I'll put up a decent video to critique next time I squat , that lift is annoying me . Do you have to upload it to YouTube first ?

Dtp1979

Come onnnn, show us the video!!!

new2tri19

Active recovery Day 3

Had a bit of time so stuck Chelsea game on in shed and see what I felt up to .

Concentrations curls
4 sets of 10.@ 10kg

Tricep extension
4 sets of 12 @ 15kg ( one dumbell between arms)

single arm rows
4 sets of 12 @ 10kg

seated ohp
4 sets of 12 at 10kg

squats
40 X 6
50 X 6
60 X 4
70 X 4
80 X 3
85 X 3
90 X 2
95 X 2 I gotta be honest here I recorded this last set to check form and it's fine but what I perceived as parallel is about 5 degrees or so off , I knew I wasn't ATG on these heavier ones but was fairly sure I broke parallel . But one of those perception things I'd say it's "questionable depth "
From the first set at 40kg tonight though I was very stiff and not getting and good depth / stretch as usual so I'm not overally concerned .

Did the whole thing again not as a pyramid back down .

Completed in an hour .
Didn't feel like I was able for deadlift tonight still tender bending and twisting .

new2tri19

Alf Veedersane wrote: »

When I see it in caps, I think of this guy:

:D ah that brings back memories

new2tri19

Dtp1979 wrote: »

I’m looking forward to seeing you break through the 100

Thanks man I don't think it will be a problem ,I probably could of done it today I was lifting within myself today . I was just super cautious that if I went too heavy today and had to drop bar off my back or bend forward I could end up doing more damage to myself .
I'm really enjoying the squatting now which is the main thing , I look forward to getting under the bar and from what I read if you improve your squat all your lifts will improve it causes testosterone to be realised .

Alf Veedersane

new2tri19 wrote: »

Active recovery day 2 of xx
Time to try some squatting . I'll stop if any pain

Bodyweight fine
20 X 10 belt on
30 X 10 remove belt as it's causing slight discomfort.
40 X 10 , 50 X 10 , 60 X 8, 70 X 6 , 75 X 4 , 80 X 2 , 85 X 2 , 90 X 2
Then did the whole thing again back down as a pyramid.

90 is my one max and 2 rep max . When I loaded on my back today I felt the fear I felt before temporarily. I remember what ALF said about don't think about failing , I've just lifted 85 and I'm doing all these really slow slight pause at bottom as I stretch between the hips . I load the bar back on the rack and remove the safety sawhorses I had set up . I complete 2 X 90 easily and do another set of 2 X 90 no bother and work back down the pyramid without safetys .

My squat is getting so much better , it's the little things that help .
Completed in 35 mins , I'm not going to bench or ohp for another week at least , I might try some empty bar deadlifts tomorrow and some row work .

When I see it in caps, I think of this guy:

Dtp1979

I’m looking forward to seeing you break through the 100

new2tri19

Active recovery day 2 of xx
Time to try some squatting . I'll stop if any pain

Bodyweight fine
20 X 10 belt on
30 X 10 remove belt as it's causing slight discomfort.
40 X 10 , 50 X 10 , 60 X 8, 70 X 6 , 75 X 4 , 80 X 2 , 85 X 2 , 90 X 2
Then did the whole thing again back down as a pyramid.

90 is my one max and 2 rep max . When I loaded on my back today I felt the fear I felt before temporarily. I remember what ALF said about don't think about failing , I've just lifted 85 and I'm doing all these really slow slight pause at bottom as I stretch between the hips . I load the bar back on the rack and remove the safety sawhorses I had set up . I complete 2 X 90 easily and do another set of 2 X 90 no bother and work back down the pyramid without safetys .

My squat is getting so much better , it's the little things that help .
Completed in 35 mins , I'm not going to bench or ohp for another week at least , I might try some empty bar deadlifts tomorrow and some row work .

new2tri19

Dtp1979 wrote: »

https://m.youtube.com/watch?v=zDurZ3SS8NE

Thanks Dtp started watching that looks good going to save it for the bike later watch the rest . They have lots of interesting videos good find 👍

new2tri19

I'm not sure I've ever mentioned this here but one of the main reasons I train weights now is because I can see the effect of not training weight in my everyday life. My father was into cycling and walking when he was younger . As he aged he kept up the walking did lots , didn't have a huge appetite and was always thin . At 65 now he can barely walk up a flight of stairs , very frail and he's had some other issues lately that are harder to heal because the doctor/ surgeon say he is too weak physically and should start swimming /Pilates etc.

Anyways that's what keeps me going I don't want to be like that it's horrible , life passes by quick and one day you'll be thankful of the things you did in your 30:s or 40's that hopefully let you enjoy your retirement.

Dtp1979

https://m.youtube.com/watch?v=zDurZ3SS8NE

new2tri19

Active recovery session 1

Pain is gone down a touch , slept well and bike session was comfortable. I noticed though I'm fairly stiff moving about . I'm a huge believer in getting blood flow to the injured area as a way of healing. I think if you sit about too much you can get stiff and tight. So i decided to hit the shed for some active recovery.

concentration curls
Didn't want to move the body too much so this seemed ideal kneeling beside bench with elbow on end of bench.
7.5kg dumbells 4 sets of 15

tricep extension
Did these lying on incline bench with shoulders raised bracing core so ribs stayed in position holding the side of a 12.5kg dB for 4 sets of 15

seated ohp
Very light and bench at slight incline so ribs didn't feel so stacked with weight .
7.5kg X 4 X 15

bent over one are row
7.5kg X 4 x15

chest fly - legs up - dumbells
Found it I put legs up it helped keep back down flat and torso solid 7.5 X 4 X 15

Repeated the whole session then again for a nice hour worth of lifting , I missed lifting amazing how I never lifted before now I wonder how people survive day to day without training weights

Feel so much better after that pain gone from a 8 to a 5/10 and surprised how much I could get done pain free.
Back on bike later and I'll attempt some squats tomorrow .