Getting stronger getting older

Alf Veedersane wrote: »

Even Flyefit has an SSB. They will try to fold you in half.

Belt squat is great for loading up the quads with minimal stress on lower back.

Using that with the GHR I’ll have a grand pair a legs on me this time next year. Might even see yee in a competition if COVID can stay the hell away

Squat

60kg x 8
80kg x 5
90kg x 3 x 5

A little more weight/reps than last time. There was a girl in there Cleaning her bar with a wire brush after her sets. That’s a new one. My right shoulder is back hurting when squatting. Wasn’t nearly as bad as before, hopefully because I did a good shoulder warm up today.

Lat pull down

80kg x 10
90kg 10, 9, 7

Great lat pull down machine.

Db press

15kg x 12
19.5kg 12, 10, 10

I’ll take it easy on chest/shoulders for a little while.

Alf Veedersane wrote: »

Have probably asked before but have you tried widening your grip on squat to help your shoulder?

I didn’t a finger yea and it helps, but the bar isn’t as tight on My back if I go wider. Plus, little fingers getting pretty close to the edge of a bad as pinch, depending on the rack I’m using

Alf Veedersane wrote: »

Say what, Khamzat?

Haha jaysus you’d swear I was drunk writing that.
Well basically I made my grip wider but the bar feels loser because of it. And also, depending on the rack I’m using, a wider than normal grip leaves my little fingers very close to the edge for a nice pinch

Alf Veedersane wrote: »

I figured it out but I was after watching the presser and listening to his gibberish, I couldn't help it.

Maybe you try moving to SSB for a while as you build back up a bit. Get in some volume without jacking up your shoulder.

Yea, I’m gonna try Better warm Ups the next few times and if it persists I’ll go the ssb

Deadlift

These rogue plates are great. Barbell up near my knees.
First time ever using a 25kg plates before. Maths gonna be all over the place. Soooo used to 20kg.
These moved pretty well and I prob had 2 more reps on the first set of 150, which I’m happy about. Got to use that lever thing that lifts the barbell off the ground to load it, which is a godsend

70kg x 6
100kg x 5
140kg x 3
150kg x 2 x 3

Belt squat

100kg x 5
90kg x 2 x 5

Dunno if it was the tired body after deadlifts but these were brutally hard. Much harder than I anticipated. It’ll take some getting used to, especially foot position.

Bench press

50kg x 3 x 8

Pumpy and handy. I think light weights, lots of reps might be the way to go for a while

Lat pull down
70kg x 8
90kg x 8
100kg x 2 x 8

Deadlift

70kg x 6
100kg x 4
120kg x 2
140kg x 2
155kg x 3 x 2

These weren’t as handy as I was hoping. Had to have a chat with myself before the 3rd set. Need to be tighter all over. More weight, less reps than last time. Prob start doing more reps less weight next time and build up....if the gym stays open.

Trap bar Shrugs 90 x 3 x 12

Bench press 50kg 12, 12, 9, 7

Kept the weight the same. Had to come in and edit. I wrote in haste and failed on my 3rd set, assuming I’d hit 12. Did an extra set of 7 to feel the pump. Bar was far more stable this time and all the reps felt better

Cable Rev flys

Ohp

Bar x 10
30kg 10, 10, 10, 9

Very light but wasn’t easy near the end.

GHR x 3 x 1/2

Incredibly hard. It was quite and I was walking past the GHR. When I master these I’d say it’ll give me benefits beyond my wildest dreams....or add 5kg to my deadlift


DB bench

15kg x 15

19.5kg x 12

24kg x 8

19.5kg x amrap (8 pffft)

Seal rows on a real life seal row machine

No idea what weight the bar is so I’ll only count plate weight

20kg x 10
30kg x 3 x 10

Cant say these felt overly taxing. I’ll go heavier next time. That’ll shut me up.

Cable Rev flys.

Squat

120kg x 3 x 3

Shoulder wasn’t playing ball this morning. I’m booking in physio when I get home. Squat strength is recovering well though. I feel I’m back to somewhat normal when I can do 3 x 5 at 120kg. Not a million miles off that. I feel I’m hitting depth much better in this gym. Probably cause I have real life powerlifters throwing me the odd glance.

** edit. Those were 3 x 3 sets **

Leg extensions

50kg x 4 x 8

I don’t think there’s any exercise that truly burns my quads to the core like the leg extension.

Short on time today. Jelly legs

Annnnd I bought a squat rack

Alf Veedersane wrote: »

What rack?

Second hand power rack, basic enough. In good nick. Comes with decent bench too. 400 total. Powertec I think is the brand

Alf Veedersane wrote: »

Nice. Sure basic does the job...does everything you want.

Yep. The price of a barbell and plates is horrific though.