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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.

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Alf Veedersane

Dtp1979 wrote: »

Grinding a hard ball into the cheeks of my arse x 3 x 15

Had to be done

Dtp1979

Alf Veedersane wrote: »

Had to be done

Would you believe the morning I wrote it I had a vision of you posting that

new2tri19

60kg wishbone squat that's single leg? That sounds brutal. When you count 60kg do you include the weight of barbell?

And why so much caffeine? Does it help lifting or you just tired?

Alf Veedersane

Dtp1979 wrote: »

Would you believe the morning I wrote it I had a vision of you posting that

Thats why I had to change it up

Alf Veedersane

new2tri19 wrote: »

And why so much caffeine? Does it help lifting or you just tired?

It's just a stimulant but there is something to potential performance enhancement.

https://www.strongerbyscience.com/caffeine/

Tl;dr Dtp is a drug cheat

Dtp1979

Caffeine and creatine. Let’s hope I never get tested.
Yea it’s 60 each leg( count to 20 reps alternating, 10 each) Starts easy but the last 4-5 are really tiring. The bar isn’t a barbell. It’s just 2” steel bar. The wishbone itself is probably another 10-15kg. I don’t know what the true weight I’m actually lifting. Plate placement on the bar will interfere with the leverage, so I keep everything the same every time regarding position, and just increase the weight until it challenges me, and by god does it challenge me.

new2tri19

Dtp1979 wrote: »

Caffeine and creatine. Let’s hope I never get tested.
Yea it’s 60 each leg( count to 20 reps alternating, 10 each) Starts easy but the last 4-5 are really tiring. The bar isn’t a barbell. It’s just 2” steel bar. The wishbone itself is probably another 10-15kg. I don’t know what the true weight I’m actually lifting. Plate placement on the bar will interfere with the leverage, so I keep everything the same every time regarding position, and just increase the weight until it challenges me, and by god does it challenge me.

I did something similar i think ,landmine split squats with end of bar resting on my shoulder , I think I was only using 5 or 10kg , 60kg is absolutely savage .
I totally related to having to sit down after each set I used to take 1 minute rest but stretched it out to 2 mins . It's like a cardio workout. You reckon these will transfer over to squatting heavier ?

Dtp1979

new2tri19 wrote: »

I did something similar i think ,landmine split squats with end of bar resting on my shoulder , I think I was only using 5 or 10kg , 60kg is absolutely savage .
I totally related to having to sit down after each set I used to take 1 minute rest but stretched it out to 2 mins . It's like a cardio workout. You reckon these will transfer over to squatting heavier ?

Ah yea they’ll have to carry over. It’s building muscle and working each leg separately so I see no reason that it won’t have an impact on both squatting and deadlifting

Dtp1979

DB Bench press

34kg 8, 8, 8, 11

Giddily smiling, I just did 11 reps with 34kg dumbells. The entire set was a massive PB. At 3 x 8 I felt I had reps left in each so I decided to see on the last set, just for the craic, how many I had. I might add in an AMRAP final set to these going forward. Anyway, big smiles n all that. Woohoooo.

BB row 72.5kg x 3 x 10

More of a challange this time round. I don’t get tired doing these. My arms just start to fail near the end. It’s a weird feeling.

Abwheel x 3 x 8

These slightly aggravated my shoulder a few weeks back so I’ve held off on doing them. Today I went very easy just to keep the wheels turning to avoid crippling DOMS when I return to them properly. Pardon the pun

Overhand tricep push down x 4 x 12
Db Rev flys 15kg x 4 x 12
Hammer curls 15kg x 4 x 12

Neck 25kg x 4 x 15

Alf Veedersane

AMRAP sets are a good idea for the last set. Even if they were just a gauge on whether or not you can go up in weight or increase reps across the sets.

new2tri19

Beast , going to need to get heavier dumbells .
Do you arch back for dumbell bench? for some reason I don't but I try to for barbell bench .
15kg rev fly is savage aswell you sure it's just caffeine your taking !

Dtp1979

new2tri19 wrote: »

Beast , going to need to get heavier dumbells .
Do you arch back for dumbell bench? for some reason I don't but I try to for barbell bench .
15kg rev fly is savage aswell you sure it's just caffeine your taking !

Haha caffeine and creatine. If I was offered steroids for free I wouldn’t take them. My dumbells go to 40kg. I think that’ll do me forever. 40kg x 5 x 15 is years off. After that I may move to Larry wheels gym.

No I don’t arch or use leg drive either with dumbells.

[Deleted User]

Will u make a pair of wagon wheels and tell us how they go
Thx

https://www.roguefitness.com/rogue-wagon-wheel-pairs

Dtp1979

coffee_cake wrote: »

Will u make a pair of wagon wheels and tell us how they go
Thx

https://www.roguefitness.com/rogue-wagon-wheel-pairs

Haha no, no need to make things like that. I’d find something like this instead

[Deleted User]

Ha ha time to go scavenging
Would be a super way to make block pulls a lot less annoying

Dtp1979

coffee_cake wrote: »

Ha ha time to go scavenging
Would be a super way to make block pulls a lot less annoying

I’d say it’d be easy to do with 2 car wheels with tyres actually. Perfect bumper plates. No mats needed

Dtp1979

coffee_cake wrote: »

Ha ha time to go scavenging
Would be a super way to make block pulls a lot less annoying

Hmmmm, you have me thinking now…..

Dtp1979

Squat

SSB

85kg x 4
100kg x 4
110kg x 4
120kg x 4

I guess every progression is a PB on this. I found 115 x 4 tough the last day but these weren’t too bad. Prob had 1 left in the tank.

RDL 115kg x 3 x 6

Hate em

Leg extension
55kg x 12
57.5kg x 2 x 12
SS
GHR +5kg x 3 x 8

Dtp1979

Bench press

60kg x 4
67.5kg x 4
72.5kg x 4
77.5kg x 4
82.5kg x 4

They were all fine until the last rep. Made a balls of it. It was all over the place.

BB row 72.5kg x 3 x 12

Db Rev flys 15kg x 3 x 12
Hammer curls 15kg x 3 x 15
Overhand push downs x 3 x 12

Dtp1979

Deadlift

120kg x 4
130kg x 4
140kg x 4
155kg x 4
165kg x 4

I’m struggling with a pinch between my shoulder blades that’s going from my neck half way down my upper back the last couple of days. Wasn’t sure if it would affect today’s workout. It didn’t once I was warmed up. Weight moved well and I had loads of reps left in the tank. Gravity was my friend today. I’m hoping to pull over 200kg by the end of this program.

Wishbone SL squat 65kg x 3 x 10

5kg more on these. They were a killer. I’m getting close to breaking point.

GHR +5kg x 2 x 10
Leg extension 57.5kg x 2 x 12

Dtp1979

DB Bench press

34kg 10, 10, 9, 9

Gravity was not my friend today. I did 3 more reps than the last day in total though. No hope of AMRAP cause I started off with 10’s.

BB row 75kg x 3 x 10

Tough

Underhand tricep push downs x 3 x 15
Hammer curls 20kg x 3 x 15

Got my hands on a reaaallllyy cheap commercial leg extension. Can’t believe my luck. Ok I’ll stop now

Deano7788

Dtp1979 wrote: »

Got my hands on a reaaallllyy cheap commercial leg extension. Can’t believe my luck. Ok I’ll stop now

No you won't.

Dtp1979

Deano7788 wrote: »

No you won't.

You know me so well. I’ll be selling my adjustable bench with added leg extension so I’ll actually make a profit for a change. Add in the fact I’ve a decent rower got for free, and my added strength I’d say this gym is actually making me money

[Deleted User]

I wish I had a leg extension
I'd prob get thrown out of the house if I get more gear tho

Dtp1979

coffee_cake wrote: »

I wish I had a leg extension
I'd prob get thrown out of the house if I get more gear tho

Well I’m selling my old one that doubles as a leg curl and adjustable bench

It’s a risk I’m willing to take getting more. It arrived just now. Slightly underwhelming. The resistance isn’t what I want…..so I’ve Commisioned my local steel merchants to make me 3 steel plates to attach into it. Job done

new2tri19

Dtp1979 wrote: »

DB Bench press

34kg 10, 10, 9, 9

Gravity was not my friend today. I did 3 more reps than the last day in total though. No hope of AMRAP cause I started off with 10’s.

BB row 75kg x 3 x 10

Tough

Underhand tricep push downs x 3 x 15
Hammer curls 20kg x 3 x 15

Got my hands on a reaaallllyy cheap commercial leg extension. Can’t believe my luck. Ok I’ll stop now

20kg dumbell curls I don't think I could do 1 and you do 3 sets of 15 wow.
75kg rows .
34kg bench .
Your a bit of a beast now .
Surely you'd smash that ohp 60kg target now .

Dtp1979

new2tri19 wrote: »

20kg dumbell curls I don't think I could do 1 and you do 3 sets of 15 wow.
75kg rows .
34kg bench .
Your a bit of a beast now .
Surely you'd smash that ohp 60kg target now .

God I’m no beast. There’s 60kg girls that lift more than me.
Nope, I’m certain I wouldn’t do 60 ohp. I might give it a go when I’m certain my shoulder is healed

new2tri19

Dtp1979 wrote: »

God I’m no beast. There’s 60kg girls that lift more than me.
Nope, I’m certain I wouldn’t do 60 ohp. I might give it a go when I’m certain my shoulder is healed

No 60kg girl is lifting 20kg hammer curls unless they are on some serious sauce .
I remember lads over my house recently and they where a fairly average group of lads and they all struggled to lift the 20kg dumbells off the rack . Your doing this too long to realise that compared to an average Joe lifting 20kg hammer curls is a beast !

Dtp1979

new2tri19 wrote: »

No 60kg girl is lifting 20kg hammer curls unless they are on some serious sauce .
I remember lads over my house recently and they where a fairly average group of lads and they all struggled to lift the 20kg dumbells off the rack . Your doing this too long to realise that compared to an average Joe lifting 20kg hammer curls is a beast !

Haha you better not scroll through instagram so. You’ll see the likes of 47 year old 64kg Jen Thompson benching 140kg. Very unlikely she’s in juice. There’s plenty of other examples of similar women doing phenomenal lifts in squat and deadlift. Repping what I can’t even do 1 in.

Dtp1979

SQUAT

SSB

90kg x 3 felt like an empty bar

105kg x 3 easy peesey

115kg x 3 a bit heavier, but not heavy.

125kg x 2 failed on the 3rd. How can something only 10kg heavier make such a difference. I had to dig deep to get that second rep. That maybe threw my confidence for the third.

GHR +5kg 8, 12, 10
Leg extension 57.5kg x 3 x 12

Abwheel x 2 x 10