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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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Alf Veedersane

Dtp1979 wrote: »

Still can’t believe you haven’t shown us your rack yet

new2tri19

Dtp1979 wrote: »

What footwear are you wearing?

Reebok lifter pr 2 I think they are cross fit shoes , I don't know I bought them recently instead of using runners , they have a bigger heel for squatting , I wear them deadlifting aswell

Dtp1979

What footwear are you wearing?

new2tri19

Dtp1979 wrote: »

Still can’t believe you haven’t shown us your rack yet

Squat rack ? I just using squat stands at the moment im between buying a quarter rack or half rack . It depends on space I've a bike set up permanently on a trainer for zwift at other side of shed . The apex roof of the cabin means if I put half rack in the pull up bar be useless cause won't have height .
I'm also tempted to add a rowing machine at some stage.

Dtp1979

Still can’t believe you haven’t shown us your rack yet

new2tri19

Alf Veedersane wrote: »

Drop a little lower on the squat. Its borderline.

Its better than everything before yesterday so its your own fault for setting the bar :pac:

I watched the video back after my dinner and wasnt as happy as I was initially if you have to pause it to see if you got below parallel it's not good , your right , improvement needed still . Yesterday I did some warm up warm up to open the hips , today I didn't . Tomorrow I'll be better , thanks 👍

Alf Veedersane

Drop a little lower on the squat. Its borderline.

Its better than everything before yesterday so its your own fault for setting the bar :pac:

[Deleted User]

You really have to drive your knees out for the toe squats

new2tri19

Active recovery day 6 of xx

I'm actually healing good today , pain down to a 3 .

Squat
Started with 30kg for toe squats , couldn't really get into position at bottom of squat , something to work on . I'll add these in until I can do it properly .
40 X 5
50 X 5
60 X 5
70 X 3
80 X 2
85 X 1 new pb
90 X 1 new pb
I recorded the top few sets they look the same as yesterday tried to drive out of bottom it's hard at 1 max rep or close . Loaded them on Instagram if anyones interested .

Deadlift
60 X 5
70 X 5
80 X 5
90 X 5
100 X 5 all very easy touch and go reps . Just easing back into deadlifting .

chest supported row underhand grip
30 X 10
40 X 10
50 X 10
55 X 10

seated ohp
4 sets to 15 with 10kgs

Completed in 1 hour
Enjoying squatting everyday now .

new2tri19

Dtp1979 wrote: »

Sorry, missed this. Toe squats are toes elevated. A trick Hanley posted here years ago. Put 2 small plates 2.5’s or whatever you can find under your toes to elevate them. I do these for most of my warmup squats. It stretches out the Achilles and when you ditch the small plates, a normal squat feel wayyy better imo

I'm going to give these a go sounds good , might help with swimming I neglect stretching my ankles which I should be doing .

Dtp1979

Alf Veedersane wrote: »

You can do something similar for RDLs to get more of a hamstring stretch but similarly, I had meant to ask about toe squats as well.

I hate RDL’s enough as it is

Alf Veedersane

Dtp1979 wrote: »

Sorry, missed this. Toe squats are toes elevated. A trick Hanley posted here years ago. Put 2 small plates 2.5’s or whatever you can find. I do these for most of my warmup squats. It stretches out the Achilles and when you ditch the small plates, a normal squat feel wayyy better imo

You can do something similar for RDLs to get more of a hamstring stretch but similarly, I had meant to ask about toe squats as well.

Dtp1979

new2tri19 wrote: »

Can't even find toe squats on Google , are they squatting on your tippy toes ? Sounds horrendous. I need to master the squat first before attempting toe squats.

Sorry, missed this. Toe squats are toes elevated. A trick Hanley posted here years ago. Put 2 small plates 2.5’s or whatever you can find under your toes to elevate them. I do these for most of my warmup squats. It stretches out the Achilles and when you ditch the small plates, a normal squat feel wayyy better imo

new2tri19

Cazale wrote: »

Thanks for the wishes and the reply. Sorry man I followed a load of fitness threads over the last few months and somehow mistook this one for one of the general ones when I posted. I've been following your progress and the helpful replies with interest. It's good to see a few other fellow auld lads weight training. The fitness log seems like a great way for motivation and reflection on progress. I'll have to start one up myself. Keep up the good work!

Start one up I love reading the other ones here to see what way others train . I also record my lift progress on an app called "strong" which just records numbers , but sometimes I'll see last week I lifted 75 X 4 and I'll have no idea how that was and have gone back to this log and read it on loads of occasions because I give detailed breakdown here . So it serves as a diary and also get great tips from more knowledgeable lifters .

Cazale

new2tri19 wrote:

Belated happy birthday ! Welcome to the club , I don't have so much advice in regards what to do to get your fitness back. I only stepped foot in the gym at age 39 for the first time and did a few curls and played with machines and then left. Covid hit and I set myself up a mini home gym .

Thanks for the wishes and the reply. Sorry man I followed a load of fitness threads over the last few months and somehow mistook this one for one of the general ones when I posted. I've been following your progress and the helpful replies with interest. It's good to see a few other fellow auld lads weight training. The fitness log seems like a great way for motivation and reflection on progress. I'll have to start one up myself. Keep up the good work!

Alf Veedersane

new2tri19 wrote: »

Yeah your right I even exhaled half way up out of the lift .
I'm big into marginal gains , if you can get all the little things right it all adds up to bigger gains . I'll try that tomorrow thanks ðŸ‘

Get yourself an inhaler or some more potent asthma medication so

new2tri19

Alf Veedersane wrote: »

Its not that it will necessarily fly up. It's more just to keep pushing through cos it looks a little like you take the foot off the accelerator towards the top.

But look, it's a minor tweak.

You've made huge strides in a couple of days.

Yeah your right I even exhaled half way up out of the lift .
I'm big into marginal gains , if you can get all the little things right it all adds up to bigger gains . I'll try that tomorrow thanks 👍

Alf Veedersane

new2tri19 wrote: »

Ok so brace , drop down then explode back up not too fast but with intent of pushing the ground away from you , then exhale ?

I'll give this a go next time , my legs where tired today that top single was about my max in me. I also can't put on the belt still moving gingerly with the niggle I have in ribs.

Once again thanks a mill cause the most important thing is to do the exercises correctly , and when you do them correct you do feel a difference in muscle activation.

Its not that it will necessarily fly up. It's more just to keep pushing through cos it looks a little like you take the foot off the accelerator towards the top.

But look, it's a minor tweak.

You've made huge strides in a couple of days.

Dtp1979

The one thing that got me through smolov jr squat program was being conscious to explode just as I’m coming out of the hole, thanks to Alf. Huge help.

new2tri19

Alf Veedersane wrote: »

Agree with Deano.

One minor thing I will add is to keep driving through on the way up - I need to remind myself of this all the time. It doesn't mean it will go faster but it's just a matte of intent. Drive it hard to the top.

But main thing is big improvement in a matter of days!

Ok so brace , drop down then explode back up not too fast but with intent of pushing the ground away from you , then exhale ?

I'll give this a go next time , my legs where tired today that top single was about my max in me. I also can't put on the belt still moving gingerly with the niggle I have in ribs.

Once again thanks a mill cause the most important thing is to do the exercises correctly , and when you do them correct you do feel a difference in muscle activation.

[Deleted User]

Miles better well done

Alf Veedersane

Agree with Deano.

One minor thing I will add is to keep driving through on the way up - I need to remind myself of this all the time. It doesn't mean it will go faster but it's just a matte of intent. Drive it hard to the top.

But main thing is big improvement in a matter of days!

new2tri19

Deano7788 wrote: »

That's a massive improvement in a couple of days, depth fine there so just keep that up really.

Thanks man just needed a bit of guidance , cheers for advice . I'll get lower again as I get more comfortable and when rib injury heals.

Deano7788

new2tri19 wrote: »

Active recovery session 5 of xxx

Pretty sore today squatted alot lately and been biking a fair bit , decided to keep things light today.

Squat
Usual pyramid I do now starting with just the bar working up in 10's reducing reps . Didn't want to go too heavy today as I don't want to overdo it , but wanted to do some heavier reps to test form .
70 X 2 https://www.instagram.com/p/CPLmzpPpRe3/?utm_medium=copy_link
80 X 1 https://www.instagram.com/p/CPLnAc-Jw3d/?utm_medium=copy_link

Did about 6 sets of 70 X 2 and 3 sets of 80 X 1 , I'm getting better feel for it now especially the bracing ( thanks ALF) although I can't brace too hard as my rib or muscle is torn so it's sore to fill lungs too hard .
I'm going to say that 80 X 1 is a pass for a lift until someone tells me I'm wrong but for the moment it's a new 1 rep max .
Dont be afraid to say it's a fail humble me , I'll be turning up to a contest near you soon so I need to know !

incline dumbbell row
Intent matters as they say that's the big thing I'm learning it's not just about lifting as heavy as you can , slow and controlled can be harder with lighter weights .
10kgs X 4 sets of 15 reps , getting easier to lean on bench pain free .

seated ohp
4 sets of 15 at 10kgs

barbell curl
4 sets of 15 with empty bar

Took untimed ample breaks between sets enjoying the unstructured sessions. Took 1 hour.

That's a massive improvement in a couple of days, depth fine there so just keep that up really.

new2tri19

Active recovery session 5 of xxx

Pretty sore today squatted alot lately and been biking a fair bit , decided to keep things light today.

Squat
Usual pyramid I do now starting with just the bar working up in 10's reducing reps . Didn't want to go too heavy today as I don't want to overdo it , but wanted to do some heavier reps to test form .
70 X 2 https://www.instagram.com/p/CPLmzpPpRe3/?utm_medium=copy_link
80 X 1 https://www.instagram.com/p/CPLnAc-Jw3d/?utm_medium=copy_link

Did about 6 sets of 70 X 2 and 3 sets of 80 X 1 , I'm getting better feel for it now especially the bracing ( thanks ALF) although I can't brace too hard as my rib or muscle is torn so it's sore to fill lungs too hard .
I'm going to say that 80 X 1 is a pass for a lift until someone tells me I'm wrong but for the moment it's a new 1 rep max .
Dont be afraid to say it's a fail humble me , I'll be turning up to a contest near you soon so I need to know !

incline dumbbell row
Intent matters as they say that's the big thing I'm learning it's not just about lifting as heavy as you can , slow and controlled can be harder with lighter weights .
10kgs X 4 sets of 15 reps , getting easier to lean on bench pain free .

seated ohp
4 sets of 15 at 10kgs

barbell curl
4 sets of 15 with empty bar

Took untimed ample breaks between sets enjoying the unstructured sessions. Took 1 hour.

new2tri19

Cazale wrote: »

I was 40 last month and would have been a four time a week gym goer for years. We had a baby late 2019 and then covid hit. It didn't suit to train at home so I've been out of action for the best part of 18 months. Looking forward to the gym opening in a few weeks but slightly apprehensive at the same time. Before I stopped I was 130kg with the strength to match it. Obviously lost a good bit of mass and strength since then. Any tips or pointers on how to approach getting back into it? Any specific programs I can use?

Belated happy birthday ! Welcome to the club , I don't have so much advice in regards what to do to get your fitness back.
I only stepped foot in the gym at age 39 for the first time and did a few curls and played with machines and then left. Covid hit and I set myself up a mini home gym .

So if you've been going to gym for years your way more advanced than me I am only still leaning the main lifts .

The plan I'm following is called Jacked and tanned 2.0 , honestly I don't even know if it's any good for someone of your experience . I'm doing ok on it but I'd probably do ok on any plan because I am benefiting from newbie lifter gains, someone that's lifting years probably needs more specific advice .

Sorry for long winded answer but maybe youll get a better reply in questions thread , if you want to know more about that plan I'm following I'm happy to help but my knowledge is limited on it.

Cazale

I was 40 last month and would have been a four time a week gym goer for years. We had a baby late 2019 and then covid hit. It didn't suit to train at home so I've been out of action for the best part of 18 months. Looking forward to the gym opening in a few weeks but slightly apprehensive at the same time. Before I stopped I was 130kg with the strength to match it. Obviously lost a good bit of mass and strength since then. Any tips or pointers on how to approach getting back into it? Any specific programs I can use?

new2tri19

Dtp1979 wrote: »

Toe squats

Can't even find toe squats on Google , are they squatting on your tippy toes ? Sounds horrendous. I need to master the squat first before attempting toe squats.

Dtp1979

Toe squats

[Deleted User]

Cool wasn't sure whether to suggest hip or ankle mob work but sounds like some hip mob work in order