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Getting stronger getting older

13031323335

Comments

  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench press

    75kg x 5

    80kg x 5

    85kg x 4

    Failed the last rep again. Again this was fear of pushing too hard. Decided against extra back off sets cause I’ve been resting the shoulder and elbow well and wanted to give it more time. I’ve been using difene gel religiously for the last few days. Think it’s helping


    Lat pulldown 73kg x 3 x 10

    Pec dec 61kg x 3 x 10 slow

    Vertical row 73kg x 3 x 10

    Rev flys x 3 x 12

    Shrugs



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Squat

    120kg x 3

    125kg x 3

    130kg x 3

    Very last rep rolled up and went from low bar to high bar.

    leg extensions



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench press

    80kg x 3

    85kg x 3

    90kg x 3

    Repeat of last 3’s and I’m very happy with that as I was feeling very creaky starting off snd didn’t even expect to go to 85 let alone 90.

    Shoulder press machine 110 x 3 x 10

    Seated row shrugs max x 3 x 10

    Seated row 73 x 3 x 10

    DB shrugs 40kg x 3 x 10

    Good upper back pump

    Post edited by Dtp1979 on


  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    120kg x 5

    130kg x 5

    140kg x 5

    All grand. No belt.

    Leg curls x 1,000,000



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench press

    80kg x 3

    Body didn’t want to play ball. Sore shoulder and elbow. I could’ve went on as the strength was there but no, too high risk of injury

    DB incline bench 15kg x 3 x 10

    Seated machine shrugs max x 3 x 12

    Seated row 79 x 3 x 12

    Single hand tricep push downs

    DB shrugs



  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Might be time to drop benching for a bit.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    I know deep down you’re right. I’ve spent so many years trying to get good at it and now that I’m finally moving what is decent weight for me, it’s a total kick in the nuts.



  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    If you don't, you'll keep going as you are and get to 80-90% before you have to call it there because of the shoulder and/or elbow twinges. You'll just keep spinning your wheels and making no improvement and not letting whatever is wrong heal.

    I know because that's exactly what i did for months. It's only been in the last few months that i've felt like i could max on bench after doing my shoulder in early January 2022.

    There are likely variations or even just bench accessories you can do that don't make the shoulder cranky so it's not like you wouldn't be doing anything and you'd bounce back to your numbers now pretty quickly.



  • Registered Users, Registered Users 2 Posts: 17,708 ✭✭✭✭Mr. CooL ICE


    I've probably missed it but have you tried reverse grip benching? I've seen it mentioned a lot as a way of getting bench volume in around shoulder injuries.



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  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane




  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    never heard of it. Sounds like a suicide grip x 1000



  • Registered Users, Registered Users 2 Posts: 17,708 ✭✭✭✭Mr. CooL ICE


    Jaysus. You just have palms facing you instead of away from you. Doing that doesn't make your thumb magically disappear



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979




  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Gave it a go. Felt awful and dangerous. My shoulder feels great after squatting, probably cause it’s getting a good stretch.

    Squat

    120kg x 5

    130kg x 3

    140kg x 1

    One of the better squat sessions in recent memory. Everything moved with relative ease. I had more reps in everything. Very happy with that.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Today I played around trying to find what didn’t hurt.

    Barbell bench is out

    Dumbell bench hurts after 20kg so that’s out

    Kadillac bar bench might work but my j cups don’t fit it so it’s too awkward.

    Narrow grip I’ll try next time

    Shoulder press machine seems fine

    Lat pulldown I’m not sure about yet

    For the next while it’ll be shoulder work, build my back and triceps.



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  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 3

    150kg x 3

    170kg x 3

    Finally back to feeling strong at deadlifting.

    GHD X 3 x 8

    Leg curls



  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Try neutral grip with dumbbells as well…or even hybrid; somewhere between the DBs being in line and being parallel. Takes a little work off the shoulders. Still find myself having to turn the DBs in a bit when DB benching



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench day

    Tried all forms of grip and positions with Dumbell pressing and they all aggravated the shoulder. The pain isnt severe but I want to do things where I feel zero pain.
    Close grip bb was feeling ok until I got to 50kg.
    BB ohp was ok until I got t on 35kg.
    The only pressing that’s causing zero pain is the seated machine shoulder press neutral grip.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Squat

    115kg x 5

    125kg x 5

    135kg x 4

    135’s were probably the easiest of the working sets. So easy that I was far too chilled on the last rep and when I went down my legs were more tired than they realised and I failed. I’m 100% certain I had another 2-3 reps in me



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Shoulder press 120lbs x 4 x 10

    Seated shrugs max x 3 x 15

    Single hand cable push downs

    Pec dec

    Seated rows 79 x 3 x 10

    Shoulder press causes about 1% discomfort so I’ll work on a few different angles. Seems it’s all I can press for now



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  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 5

    160kg x 3

    180kg x 1

    Gravity felt strong today. Spent 4 hours strumming on a 45 degree slope yesterday so my lower back and forearms were knackered. Very happy with the 180.



  • Registered Users, Registered Users 2 Posts: 24,694 ✭✭✭✭Alf Veedersane


    Just be careful not to minimise the discomfort to yourself when doing it. I did that and basically ended up just spinning my wheels and not letting the injury recover.

    You can still work the muscles without having to press - not to the same degree obviously - in the short term if it let's you get back to pressing sooner.

    You'll know yourself but don't kid yourself that you're sparing the injury - like I did - when you know deep down that its a little too much discomfort



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    That’s weird, I responded to you Alf yesterday but the post disappeared. Basically I said if there’s any discomfort going forward, I’ll drop the exercise.

    Today:

    Seated shoulder press worked up to 120x12

    Took about 5 sets to get there. Using a neutral grip I’ve tried this with elbows flared out and tucked in. There’s zero discomfort today thankfully.

    Seated shrugs supersetted with tricep pull downs

    Pec dec supersetted with seated Row.

    All the above are slow eccentric exercises

    I have to say, slow eccentric on the pec deck is a chest killer.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    squat

    125kg x 3

    130kg x 3

    135kg x 3

    Easier than expected



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    seated shoulder press SS Rev fly machine

    Seated shrug SS tricep pulldown

    Seated rows SS DB shrugs

    Forgot to do pec dec.

    Cortisone injection booked in for later today. Let the healing begin….



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    120kg x 5

    135kg x 5

    150kg x 5

    Can’t remember the last time 150 x 5 moved that easily.
    I know I’m getting strong when my warmup at 100 feels like paperweight.

    Leg curls


    cortisone injection in Thursday. No pain in my shoulder like I normally do after one. Last time I got one was just and I waited a week before I went back benching. This time I’m gonna stretch that out a good bit.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Squat

    120kg x 5

    135kg x 3

    150kg x 1

    I’m fairly sure I’ve done a 150 single in the last 2 years but I don’t think I’ve ever done 150 so easily. So happy with how that moved. Zero struggle, no stopping points. Smooth all the way up and down.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 3

    160kg x 3

    175kg x 3

    Increase of 5kg on the final set.

    I took yesterday off for 2 reasons. My back was sore and seeing as I’m pretty much doing squat/deadlift I reckon I need a bit of space in between lifts.
    Today I was ready to quit at the first sign of trouble in my back.
    After the 160 I was wrecked but to my surprise the 175’s all went up. 180x3 is my old pb so I’m not that far from that now



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Lat pulldown 52kg x 5 x 15

    Single hand tricep pulldown 4 sets

    Seated row 52kg x 4 x 12

    DB Shrugs 40kg x 4 x 12

    Restart of upper body work. Avoiding tte shoulder for now and keeping things generally light



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Squat

    115kg x 5

    125kg x 5

    135kg x 5

    Repeating the last 5’s session where I missed the last rep. No misses today. The first 3 on 135 were grand but the legs definitely started to feel weak on the last 2. Happy enough all the same



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  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    light shoulder pressing SS lat pulldown

    Seated row SS with tricep extensions

    Shrugs



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    145kg x 5

    165kg x 3

    185kg x 1

    5kg increase on all rounds. My body wasn’t firing on all cylinders today so I’m happy enough to have got through these



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Squat

    120kg x 3

    130kg x 3

    140kg x 3

    The easiest 140 x 3 in a while. Definitely had 5 in me. Shouider flexability seems to be at an all time high which is strange considering my shoulder issues of late.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    deadlift

    120kg x 5

    140kg x 5

    160kg x 5

    Can’t find anything in the boards search engine of me doing 160 x 5 they were surprisingly handy



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Tipping along at light shoulder/back work. Might start light benching next week.

    Today was a squat deload.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    120kg x 3

    I had forgotten to do a deload on deadlift until today.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    did squats yesterday. I had zero strength. I usually find this coming off a deload.
    Today I did some upper body stuff



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 3

    160kg x 3

    180kg x 1.5

    Wishful thinking. I always feel weaker coming off a deload. May ease back into it



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    worked up to 140 x 3 squat. Feeling good again.



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  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench press

    Worked up to 60kg x 5. All slow eccentric. I think I’ll climb back up through the weight doing slow eccentric. No pain

    accessories

    young lad has started BJJ. Watching him is giving me a hunger for it again. Half thinking of giving it a go. Started neck training the other morning. 16.5” neck.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 5

    160kg x 3

    190kg x 1

    It’s 5 years since I pulled 190 last. Holy shjt where has the time gone. It was tough but it went up smooth enough.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench press

    40kg x 8

    50kg x 8

    60kg x 8

    No increase on weight yet. Did a few extra reps. All slow eccentric

    Vertical Row 79kg x 3 x 10

    Pec dec 61 x 3 x 12 sloowwww. Huge pec pump

    Single hand cable rev fly

    Seated shrugs slightly leaning forward.

    Neck



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Squat

    125kg x 5

    135kg x 3

    155kg x 1

    Heaviest squat in 3 years.
    135 was fairly easy. 155, heavy, felt like a good morning but looking at the video it wasn’t too bad. I’ll take that



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Bench press

    60kg x 8

    65kg x 3

    Vertical row 86kg x 3 x 10

    Pec dec 75kg x 3 x 10

    Neck

    Rev flys

    Seated shrugs



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    deadlift

    135kg x 5

    155kg x 5

    165kg x 5

    Happy enough with these



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  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    some light benching yesterday.

    Squat

    120kg x 5

    130kg x 5

    140kg x 3

    Every single rep was a pig. Had nothing left after 3 on 140. Low energy day.

    Having a look back via the Boards search engine, I cannot find a session in the last 8 years where I did 140kg x 5 squat. I could’ve swore I got this before but maybe not.
    based on current numbers I’m back to where I was around 2018

    Post edited by Dtp1979 on


  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    I’m working out a small niggle in my right elbow. Had it before. It’s usually temporary.
    did a load of assistance work today



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    Deadlift

    140kg x 3

    160kg x 3

    180kg x 3

    Last time I couldn’t do a second rep. 180 equals my pb on 180 I think from 3 years ago. And there was more reps in the tank.



  • Registered Users, Registered Users 2 Posts: 12,870 ✭✭✭✭Dtp1979


    yesterday I did some shoulder/upper back work. Still taking it very slow on bench and taking extended rest days.

    Today

    Squat

    120kg x 3

    130kg x 3

    145kg x 3

    I can’t find no literature to say I’ve done this weight before. Therefore it’s a PB. Second rep was an absolute pig. I had pretty much convinced myself after the second rep that a third wouldn’t happen. But I dug deep and grinder out a hooor of a 3rd rep. Depth was questionable.

    EDIT

    ok on further searching back it seems the reason I didn’t find 145kg x 3 in the search engine was because I did 145kg x 10 x 3 on smolov jnr all those years ago. So not a PB today but considering that I’m equalling my best numbers and not doing a squat specific program it kinda is a pb-ish



  • Registered Users, Registered Users 2 Posts: 17,708 ✭✭✭✭Mr. CooL ICE


    I'd love to do smolov jr some day just to see if it would break me.

    I remember listening to a podcast with Barry Pigott and when he was training during college, he was just doing stuff he found on the internet and one of them was smolov. But he did it for all 3 lifts. And he was still part of his local rowing club. So a typical Monday for him would be 6x6 for squat, bench, deadlift, followed by a day of college and then he'd drive home and row that evening.



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