Bench
75kg x 5
80kg x 5
85kg x 5
70kg x 12
60kg x 12
Final set of 5’s was poor and no improvement on the previous 5’s. I’ll stay at this until it becomes easier. light squat session yesterday. 70 x 12 Is most definitely an all time PB for sure.
Accessories
Bench press
85kg x 3
95kg x 1
95 was slow but steady. At no point did I think it would fail. Happy with that. I think I’ll stick with 95 next time but increase the 3 to 87.5
Deadlift
100kg x 5
120kg x 3
140kg x 3
160kg x 1
120 felt so comfortable on my back that I went up in weight. 160 was great too. I had 2-3 more in me but wasn’t chancing anything heavy this early after my minor back tweak
80kg x 3
87.5kg x 3
70kg x 10
60kg x 15
The last sets was either going to be 87.5 or 90 based off of the 85. My ego said 90 and my head said 87.5. My head won this time. Basically a repeat of the last 3’s workout.
Pretty sure 70x10 is a PR, and what’s better is I’d say I had another 2-3 in me. Probably another 2 at 60 too. I remember starting off this years ago hardly able to do 2 at 60.
Rev fly machine
DB Incline press
Tricep push downs
Db shrugs
squat yesterday
60kg x 8
70kg x 8
80kg x 8
Back not 100% but these were fine
Hip thrust 90kg x 3 x 8
Leg extension lots
more bench
Back still in recovery mode
Last set last 2 reps weren’t amazing. Slow but got there
92.5kg x 1
What a great morning. They all moved so well. Really happy that the 92.5 flew up allmost and it was much harder a week ago. on another note, I hurt my back in work again. Exact same area as last week. Raging.
100kg x 8
120kg x 5
Kept it light as easing back into these. Back was fine.
Went back to TNG to see how it’s feeling. These were ok. I had a 4th on the last so that’s hopeful. My back feels ok now. Back to deadlifts tomorrow but not heavy. I’ve been doing plenty of accessories on my legs in between.
hurt my back lifting an awkward shower tray so deadlifting and squatting is out for a few days.
All slow eccentric
70kg x 3
75kg x 3
Although a nice increase in weight, these were sloppy and awful. Could’ve put a 3x2 under my arse for the 95.
82.5kg x 3
67.5kg x 10
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
Squat
Paused toe squats up to 80kg x 4
100kg x 3
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.
Hack squat
120kg x 8
130kg x 2 x 8
Leg extensions
bench press
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
Dose of food poisoning yesterday so I was in no shape to deadlift of squat today.
70kg x 5
77.5kg x 5
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
75kg x5
85kg x 1
85 felt so good I went for 90. Was ok
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.
Did a little deadlift session yesterday. Not worth recording.
65kg x 10
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
Well said
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
77.5kg x 3
65kg x 7
All slow eccentric. Felt weak today. Could get 5 on the 77.5 or 10 on the back off.
assistsnce stuff
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
Paused toe squats to 80kg x 3
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
Never too old to get back into it
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
You’d see 16 year old girls lift more on Instagram 🤣
God almighty that's some lifting
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
DB shrugs
130kg x 3
150kg x 3
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
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
Yesterday I benched 70kg x 5. Elbow was starting to feel a bit stiff but no pain. Left it at that.
Today
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
110kg x 8
leg extensions x loads
