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Getting stronger getting older

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Comments

  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    110kg x 3

    120kg x 3

    130kg x 3

    heaviest triple in what must be 2 years. Left shoulder was a little achey.

    The top set looked faster on video than it felt in reality. Dodgy depth too. Parallel at best.

    I wore my new SBD 7mm sleeves today. Nice fit.

    leg extensions



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cardio

    Today I did less sprinty stuff and most slow and steady with light sweating. Far more enjoyable.

    I alternated between 5 mins treadmill and 5 mins assault bike for a couple of rounds.

    Stretching in between and I got my pjs skipping rope out. Turns out the skipping skills from mma and skipathon 1989 have diminished quite a bit, but not completely.

    cold plunge 5 mins



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deload

    very little light benching

    cold plunge 6mins



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    125kg x 5

    135kg x 5

    145kg x 5

    Feeling tired and unmotivated these last few days.

    leg curl max +2.5kg x 5 x max



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    my left shoulder has been giving me a little grief on this lift lately so I’m gonna change a bit. Ive a sling shot hanging up that im gonna use for a while to take the pressure off.

    Slingshot Bench

    70kg x 5

    75kg x 5

    80kg x 5

    85-made a balls of it. Another time.

    No pain whatsoever.

    Shoulder press machine 12 reps @40, 50, 60, 70, 80

    used narrow grip. No pain in shoulder.

    superset with T-bar row 50kg x 5 x 10

    Seated row max+10kg x 4 x 12

    superset DB Rev flys 13kg x 3 x 12

    triceps

    Post edited by Dtp1979 on


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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    120kg x 5

    130kg x 3

    140kg FAIL

    Achey shoulder. The 5 and 3 were very heavy and I didn’t believe I was going to get 140 so I didn’t get it. I know I’m strong enough for it. Rinse and repeat.

    Hack squat x 3 x 10

    leg extensions



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    barbell warm Up to 50kg x 6. No pain

    DB bench 20kg x 4 x 12

    Stayed light to test the shoulder. No pain.

    Pec flys. These kinda aggravated the shoulder so I’ll dump these for now

    DB single hand row 32kg x 3 x 10

    Chest supported DB shrugs 25kg x 3 x 15

    something new. Definitely zaps the traps in a different kinda way

    DB Rev flys 11kg x 3 x 15

    seated row max x 3 x 20

    triceps



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cardio mixed in with some physio stuff. Getting treatment on my left shoulder so taking it easy on benching. Might skip a couple of squat sessions to give the shoulder the best chance to recover



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Still working on my shoulder with physio stuff. I tried squats yesterday and they seemed fine with no shoulder issues ago I’ll motor on with those



  • Registered Users Posts: 153 ✭✭Loyal Lady


    I only joined a gym this year. At the gym induction the instructor introduced me to three machines. She suggested 15 x 2 repetitions at each machine. I think I’m not great on these machines and have not really increased the weights from when I started. I was chatting to a physiotherapist last night and he said I should be aiming to leg press more but have less repetitions. Is it better to leg press more weight & less times or the opposite?



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    I’m not a personal trainer, let me underline that.

    it depends what your goals are tbh. I’d say a few sessions with a good personal trainer would set you in the right direction.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 3

    150kg x 3

    160kg x 3

    heaviest triple in a million years. Late to rise so I got nothing else done



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cardio stuff this morning.

    cold plunge to follow. Nice and cold.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    slingshot

    60kg x 5

    70kg 8, 10

    no pain. That slingshot give the triceps a great pump, along with the ego

    T bar row 50kg x 3 x 10

    seated row max +10 x 3 x 12

    triceps



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Yesterday

    squats

    105 x 5

    115kg x 5

    125kg x 5

    harder than they looked on video.

    today

    cardio

    15mins treadmill building up speed

    7 mins assault bike

    4 mins cold plunge -3 outside. Nice 🥶

    coldest plunge so far. Pretty easy. Actual ice in it today and it even cut my knee going in



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    saturday

    Bench press

    I worked up to 60kg x 5 pain free which I was really happy about. after that I did 2 sets of 70kg x 8 with the slingshot. All good.

    Today

    Deadlift

    140kg x 5

    155kg x 3

    170kg x 1

    my heaviest deadlift in such a long time. Can’t say it troubled me weightwise. I feel an arched my back but looking back on the video it was fine-ish.

    GHR X 3 x 6

    leg curls



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    70kg x 5

    pain free and done without slingshot

    75kg x 8

    80kg x 3

    85kg x 1

    done with slingshot.

    happy with how the shoulder is progressing



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    115kg x 3

    125kg x 3

    135kg x 2

    Bodyweight is slowly moving down. I feel skinny as 87/88 these days.

    I didn’t fail the last rep at 135, I chose/chickened out more like. Kinda raging I didn’t take it on.

    The last few mornings I’m coming out with great intentions but I see a spanner and set of sockets so I decide to work on stuff. I’ve got rid of my bicep/tricep machine and replaced it with a rear delt/pec fly. Gonna strip down the bicep machine as there’s plans for its body parts.

    Half way through my roller j-cups. God knows when I’ll get the other half done.



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    worked up to 75kg x 3 x 3

    no pain. I was nervous every two though that I’d feel something but thankfully no.

    shoulder press machine 3 sets

    rear delt machine

    shrugs

    triceps

    all pain free which is the goal



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    20 mins treadmill. Was grand actually



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    130kg x 5

    140kg x 5

    150kg x 5

    That felt more like cardio than strength. Very happy with how they moved.

    GHD x 3 x 10

    leg curl max x 3 x 12



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    paused toe squats to 80kg x 3. All light

    100kg x 3 felt heavy

    115kg x 5 felt heavy

    125kg x 3 felt light

    145kg x 1…it went up.

    keep in mind that I failed 140 last time. I dropped 5 kg off the 5 and 3 reps in the run up to 1. The goal today was to repeat the last workout and nail the 140 but the 125 was so easy that I had to go further. It probably was too heavy today but glad I didn’t fail it all the same.

    hack squat x 3 x 10

    leg extensions



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    pin press 2” off chest

    I worked up to 75kg x 3 x 5

    i did these hoping to take pressure off the chest. I find these way harder. Are they meant to be harder?

    shoulder press and delt rear flys



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Cardio

    25mins treadmill

    10min assault bike

    cold plunge 5 mins

    definitely feeling a little bit fitter these days



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Deadlift

    145kg x 3

    155kg x 3

    165kg x 3

    5kg up on each lift since last time. It was heavy but I didn’t feel like it was too much to be lifting. V happy with deadlift.

    GHD X 3 x 10

    leg curl max x 3 x max



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press

    I’ll lay off flat bb bench for a little bit or go very light as my shoulder is feeling slight pain.

    DB slight incline 15kg x 5 x 15

    chest supported cable rows 5 sets trying to find a challenging weight for the next session

    shoulder 100 (lbs) x 3 x 15

    pec dec x 3 x 10

    rear delt x 3 x 10



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Squat

    Toe squats to 80kg x 5

    i increased the angle with thicker plates under my toes

    110kg x 5 grand

    120kg x 5 not too bad

    130kg x 5

    Top set wasn’t too bad except for the last 2 reps. I got stuck half way up on the last rep and had 98% accepted this was going to be a fail. I fought on though and got through it. Character building stuff.

    leg extensions.

    time ran out again. I may get back to timing in between sets cause there’s too much unnoticed time being wasted in between sets



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Bench press with slingshot

    60kg x 5

    70kg x 5

    75kg x 5

    80kg x 5

    85kg x 3

    not too bad. No pain

    chest supported cable row

    max weight x 3 x 12

    shoulder press machine 110lbs x 3 x 12

    pec dec x 3 x 15

    rear delt fly x 3 x 12

    DB shrugs 40kg x 2 x 15



  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Christmas eve


    deadlift

    145kg x 5

    160kg x 3

    180kg x 1

    heaviest single since god knows when, prob 3 years. Can’t say I had to fight too much. I probably could’ve got a second



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  • Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Did a light benching with a bench block that attaches to the bar. 3” so it takes the strain off the shoulder



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