Bench press
75kg x 3
77.5kg x 3
80kg x 5
today was the first time in a long time I had no fear about my shoulder. I was only supposed to do 3 @80 but I had a new found confidence in the shoulder holding up so I did 5. To my surprise it was easy and I probably could’ve done another 2-3.
good day.
Deadlift
130kg x 3
140kg x 3
150kg x 1
took my time doing these. The back seems to have sorted itself out. I’ll start to climb back up the weight now.
All beltless, cause I forgot to put on my belt
80kg x 3
82.5kg x 3
some accessories
Squat yesterday 120kg x 3. Handy.
bench today
70kg x 5
75kg x 5
now weighing 85kg even. Must be 6-7 years since I was this skinny
150kg x 3
Top set was fine. Easing back in. Plenty left in the tank and back felt fine.
Hack squat
100kg x 8
105kg x 8
110kg x 8
Hip thrust 90kg x 3 x 10
leg curls max +2.5 x 4 x 12
loads of warmup sets
85kg x 1
85 was very comfortable
pec dec
tricep push downs
DB shrugs
Half did a squat session yesterday when the youngest woke up early
bench
77.5kg x 5
80kg x 2 bad elbow pain
my right elbow is giving trouble now. I can’t catch a break.
I know that feeling. Like when your first choice in Minesweeper is the mine
Looking into it it looks like golfers elbow. Don’t know the last time I watched golf. Plenty of info online to help it.
Yesterday I benched 70kg x 5. Elbow was starting to feel a bit stiff but no pain. Left it at that.
Today
100kg x 3
120kg x 3
140kg x 1
i think this is the first time I’ve ever went from 100-120 with nothing in between. For years I’ve given 120 far too much respect as it was a major hurdle in my head for a long time. I’d always tentatively work up to it. So today I decided to treat it like I was going from 80-100 and it worked and was fine.
it’s been several weeks since I squatted heavy so I was very happy that 140 moved comfortably. I didn’t push it past 1 rep but I had 3-4 in me. All good
120kg x 8
leg extensions x loads
60kg x 10
my elbow isn’t giving that much trouble.
Today I did every rep with a 3-4 second eccentric. Barely got the last rep of 75 up. Easily makes things 30% harder with 40% more pump. Word on the street is that these are great.
DB bench
20kg x 10
22kg x 10
25kg x 10
rev fly machine x 3 x 10
DB shrugs 40kg x 3 x 15 long pause at the top of each rep.
pain free so a good day at the office
160kg x 3
Today’s session started with my back feeling weak. I was half expecting another 100 x 3 and leave it kinda day. But it loosened up. Final 2 reps at 160 felt heavy
Hip Thrust 90kg x 3 x 12 🤢
leg curls max x 4 x 12
62.5kg x 10
All slow eccentric. Much better way of controlling bar path and technique. I think I’ll do these for a few weeks. Elbow is at 90%.
shoulder press machine x 4 sets
lateral raises cable x 3 x 10
God almighty that's some lifting
You’d see 16 year old girls lift more on Instagram 🤣
Deadlift 130 kg
I couldn't even try
I could when I was 16 / 7 on for a few years,
Used train in the Cork weight training centre, South terrace Cork 47 plus yeas ago,
Now I stick to the machine and light weights
Never too old to get back into it
Squat
Paused toe squats to 80kg x 3
120kg x 5
135kg x 3
145kg x 1
Felt a little bit heavier than I was hoping but got it done. No sticking points. Elbow was sore after the 120 x 5 but grand for the rest.
leg extensions
Na tbh I lost a lot of weight last 2 years,
Training ( treadmill and walking)
Happy enough ,as I fell off a 🪜 and bust collar bone , clavicle etc,and elbow,
I haven't the strength to lift big,
I had a lash off a machine in the mardyke arena this morning after my treadmill
Enjoyed it
65kg x 7
All slow eccentric. Felt weak today. Could get 5 on the 77.5 or 10 on the back off.
assistsnce stuff
I had a hip replacement last year at 42. I don't squat but I can box squat. You can work around what you can't do and get stronger.
And lifting big is relative.
Whatever you enjoy is most important but don't limit yourself just because you think you can't
Well said
Did a little deadlift session yesterday. Not worth recording.
65kg x 10
All slow eccentric
wasnt expecting to complete the last set as 80kg felt very heavy. 82.5 was easier than 80
rev fly 61 x 3 x 12
DB bench 20, 22, 25 x 3 x 10
lateral raises
Light squat session this morning. Light sets mixed with tweaking the roller J-cups I made. Now I have rollers on bench press and squat rack. Saved about 1k making them myself.
Bench
75kg x5
85 felt so good I went for 90. Was ok
Dose of food poisoning yesterday so I was in no shape to deadlift of squat today.
65kg x 11
Good improvement on the last 5’s session. Last time I could only manage 3 on 77.5 and barely got 10 on the 65’s. Could’ve got 12. all done slow eccentric
Accessories
bench press
85kg x 3
67.5kg x 10
Seems like I’m posting bench only recently. Sore back, Easter holidays messing my routine up and lack lustre deadlifting.
Happy enough with today’s workout. The 85 was sloppy so I’ll repeat next time. Barely got the 10th rep on 67.5. double tap doesn’t give me full stops on here anymore and sentences start with lower case so apologies. Annoying
Rev flys 61 x 3 x 10
Lateral raises and shrugs
Paused toe squats up to 80kg x 4
130kg x 1
After adjusting these J cups I was afraid they were a tad high. Maybe 20mm. played a factor in my not attempting a second rep at 130.
130kg x 2 x 8
Leg extensions
92.5kg x 1
Increased weight on the 3’s and 1. Very happy with the outcome. 92.5 was slow but it was a clean steady non sloppy rep. 67.5 was tough but easier than the last day. today I really concentrated lat tension and it helped for sure
hurt my back lifting an awkward shower tray so deadlifting and squatting is out for a few days.
70kg x 3
95kg x 1
Although a nice increase in weight, these were sloppy and awful. Could’ve put a 3x2 under my arse for the 95.
