Getting stronger getting older

Dtp1979 · 11-02-2017 2:53pm

Squat 75kg 10,10,8,10

RDL 85kg 4x10

Lat pull down 65kg 12,12,12,11

Leg extension 50kg 5x12

Cable row 60kg 4x12
S/s
Calf raise 110kg 4x20

My form was turning to sh1t on set 3 of the squats so I bailed on the last 2. RDL felt good, kept everything tight and my back was pumped after it. As a result
Lat pulldowns were tougher than normal.
Again the extra set of leg extensions nearly made my legs explode. I thought there were little people inside my leg with blow torches burning my muscles.

Dtp1979 · 14-02-2017 8:43am

Bench press @55kg 12,12,12,6

Dips BW 4x12
S/s
Shrugs @115kg 4x15

DB incline press @16kg 12,10,10,9

Cable fly @16.5kg 12,12,12,10,10
S/s
Rev db fly @10kg 5x15

Tricep cable pulldown @19.5kg 5x12

I was happy to get 3x12 benching but was as weak as a kitten after it and knew as soon as set 4 started that it wouldn't go far. And I was right.
I'm gonna buy a belt for weight assisted dips.
Disappointed with db press seeing as I got in a lot more reps my previous workout

Dtp1979 · 19-02-2017 10:19am

Couldn't make it to the gym all week so I was itching to go.
Today was the first time I ever did conventional deadlifting as I was afraid to aggravate a lower back injury. But I have a love for lifting now and an eye on competing in the future so I felt I was missing out not doing conventional deadlifting. Today I wasn't following my usual plan. I just wanted to try conventional and sumo deadlifts.
I was surprised to find conventional was much more comfortable. I also got to try out my new dipping belt. Loved it and can see it helping my bench out a lot.
I lifted conventional and sumo up to 140.

Deadlift.
Sumo/conventional 140x 1

Conventional
140 x2
150 x 1
160x1
170x1
180x1 fail

Dips 3x8 +10kg

Happy enough with 170 1rm probably terrible technique. I'm gonna have to get some coaching me thinks

Alf Veedersane · 19-02-2017 10:26am

Definitely worth videoing your lift. Can help you get a better understanding of what how you feel looks like.

But obviously a good coach will make a big difference even if you just like training so you keep yourself from getting injured insofar as you can.

Dtp1979 · 19-02-2017 10:41am

Alf Veedersane wrote: »

Definitely worth videoing your lift. Can help you get a better understanding of what how you feel looks like.

But obviously a good coach will make a big difference even if you just like training so you keep yourself from getting injured insofar as you can.

Ye totally agree. Injury is my biggest concern. Today all I concentrated on was keeping my back straight as possible. Found it very hard to stop my upper back bending though

Dtp1979 · 21-02-2017 8:45am

Standing ohp @40kg 10,10,8,5

Upright row @30kg 4x12
S/s 4xcore

Db ohp @14kg 12,12,10,9
S/s
4xcore

Rev fly cable 4x10
S/s
Facepull @24kg 4x12

DB shrugs @40kg 5x15

4xcore

Happy enough with ohp for a change. The rep numbers are getting higher.
Had to scrap all bicep curls and side raises cause I get a terrible pain around my left elbow and those excersises really aggrevate it. May get it checked.

Dtp1979 · 23-02-2017 8:59am

Squats @80kg 4x10

RDL @100 4x10

Lat pulldown @60kg 12,12,12,10

Leg Extension @52.5 5x12

Cable row @60kg 4x12
S/s
Calf raise 120kg 3x20

Had a bad nights sleep but didn't feel tired going in to the gym. Could not for the life of me do low bar squats. Got through the 4 sets but hard enough.

RDL was tough.

Getting close to completing all 4 sets on lat pulldowns.

Leg extension nearly killed me. Feeling physically sick after them. That feeling didn't go away either. Barely got through cable rows and couldn't do the last set of calf raises cause I had to run to the toilet, sure I was gonna get sick. I didn't thankfully.
Still not the better of it but I'll put it down to an increase in weights for most excersises and the bad sleep.

Dtp1979 · 28-02-2017 9:36am

Bench press @55kg 12,12,12,11

Shrugs @117.5kg 5x15
S/s
Dips +10 10,10,9,10

Db incline press @16kg 12,12,9,9

Cable fly @30lbs 5x10
S/s
Db Rev fly @10kg. 5x15

Tricep pull downs 5x12 @18kg

Bench felt strong today. Reps are increasing so that's encouraging. Love the new dip belt. Nearly 4 sets of 10 with 10kg attached. To think, when I started doing all this late last summer I struggled to do 3 sets of 5 at bodyweight. This mini program is wrapping up soon and I'm looking forward to starting 5/3/1

Dtp1979 · 01-03-2017 9:01am

Deadlift 4x5 @140kg

Pull ups bw 7,6,6,6

Leg press 3x12 @90kg
S/s
Calf raise 4x20 @ 90kg

Leg curl 4x12
S/s
Seated row 3x12

Decided to drop reps on the deadlift cause I know if I went into higher rep ranges that I won't have the experience to hold proper form yet. I'm enjoying the conventional deadlifts. Liquid chalk is a life saver.
Pull up are hard. But they moved well today although that could've been because of the less reps on deadlift.

Dtp1979 · 02-03-2017 8:32am

Standing OHP @40kg 10,9,8,7

Upright row @30kg 4x12

Db ohp @14kg 12,12,12,10

Cable rev fly @6.8 10,10,8,8

DB Shrugs @40 4x15

Core 3x12

Slight improvement on the ohp, with barbell and dumbbell. Progress is sloooowwww but it's still progress. Dropped the facepulls today as I was running short of time

Dtp1979 · 08-03-2017 8:43am

Squat
60x4
80x3
100x2
110x2
115x1
120x1
125 x fail

RDL 3x5 @ 120kg

Lat pulldowns @60kg 12,12,12,12

Leg extension @ 55kg 4x12

Cable row 3x12 @65

Calf raise 3x20 @100kg

This was my last squat day on the current program. I decided to do less reps and up the weight to remind my body what heavier weight felt like again. I don't want to be in too much shock starting 5/3/1. Failed at 125 but not too disappointed.
I tried toes elevated on plates for the warm up sets. Definatley felt better after doing these and I'll use them for every squat warm up in future.

Finally got 4 sets of 12 in the lat pulldowns. Yippee. But it's probably down to the cut in reps in RDL.

08-03-2017 8:49am

Another toe squat convert! Knees out

Dtp1979 · 08-03-2017 9:34am

bluewolf wrote: »

Another toe squat convert! Knees out

Felt weird at first but as the weight increased I could feel the benifits

Dtp1979 · 09-03-2017 8:51am

Bench
55kg 12,12,9
65 x2
70x2
75x1

Shrugs 4x12 @140
S/s
Dips +10 10,10,9,8

Db incline press @16kg 12,12,12,12

Cable fly 5x10 @30lbs
S/s
Rev db fly 5x15 @10kg

Tricep pulldowns 5x12

Had a great nights sleep and went in today confident I'd get the 4x12 on the bench. But i didn't feel strong and struggled for 9 on set 3. So I scrapped it, went heavier for a few sets.
I was happy enough that I got all reps finally on the db press though. Shrugs felt fairly easy at 140 which surprised me.

Alf Veedersane · 09-03-2017 12:34pm

The benching is for volume. If you can't make the reps, drop back the weight and see it out. Not up the weight and do a couple of reps. That just works the ego

Dtp1979 · 09-03-2017 12:47pm

Alf Veedersane wrote: »

The benching is for volume. If you can't make the reps, drop back the weight and see it out. Not up the weight and do a couple of reps. That just works the ego

True yes. But I needed to work on my ego as it's not big enough yet.
No but seriously, it only annoyed me cause it's the last bench session of this program and I was short one rep on the last workout. I was sure I'd get it today. When I knew it wasn't happening I just went heavier to let my body feel the heavier weights/low reps again cause I'm starting 5/3/1 in a few days.

Alf Veedersane · 09-03-2017 12:54pm

Dtp1979 wrote: »

True yes. But I needed to work on my ego as it's not big enough yet.
No but seriously, it only annoyed me cause it's the last bench session of this program and I was short one rep on the last workout. I was sure I'd get it today. When I knew it wasn't happening I just went heavier to let my body feel the heavier weights/low reps again cause I'm starting 5/3/1 in a few days.

Fair enough. Wasn't sure if you'd started new program yet. Lean ar aghaidh

Dtp1979 · 09-03-2017 1:25pm

Alf Veedersane wrote: »

Fair enough. Wasn't sure if you'd started new program yet. Lean ar aghaidh

You'll know I've started the new program when you see me giving out about How heavy everything is

Dtp1979 · 16-03-2017 9:14am

Day 1 of 5/3/1

Squat
Bar x 10
40 x 5
60 x 5
70 x 5
80 x 5
92.5 x 5 (+7)

Front squat
3 x 8 @ 60kg

Leg press
3 x 8 @ 120kg
S/s
Calf raise 3 x 20 same weight

Leg extension 3 x 15 @45kg

Leg raise 3x10
Side bends 20kg plate 3 x 15

Handy enough main set. Toes elaveted up as far as 60kg. Said I'd go with front squats cause it's been a while. Felt good too. Didn't feel like I'd done much until I was walking over to do leg raises and my legs nearly buckled under me.
Starting a deficit today cause I'm goin to Spain at the end of April. Pity cause I was enjoying the bulk.

Dtp1979 · 17-03-2017 11:52am

OHP

Bar x 10
Bar x 10
32.5 x 5
37.5 x 5
42.5 x 5 (+6)

Lat pulldown @65kg 3x8

Seated ohp @30kg 4x8

Db row 34kg db 3x8

Plate raise 15kg 3x10

Facepull 25kg 3x10

Ball roll ins core thingy 3x15

Ohp were grand. Easy till the end. Usual story. All my back work is starting to pay off. I would've struggled a while back doing 65's on lat pulldown. It was easy today. Looking forward to moving up to 70

Dtp1979 · 21-03-2017 8:43am

Deadlift
60 x 10
70 x 8
100 x 5
117.5 x 5
132.5 x 5 (+8)

RDL 3x8 @ 100kg

Hip thrust 3x10 @ 100kg

Leg curl 3x10. @ 31.5kg

Back extension 3x10 @ 100

Plank 2 x 2mins

DL were grand except for the last 4. Flutes nearly fell apart.

Hip thrust was too light. Serious jump in weight next week

It was my first time to do back extensions. It's a weird machine and I'm not sure if it's working my back at all compared to RDL's

Planks were lovely

Alf Veedersane · 21-03-2017 10:24am

Dtp1979 wrote: »

Flutes nearly fell apart.

:eek: :eek:

Dtp1979 · 21-03-2017 10:38am

Alf Veedersane wrote: »

:eek: :eek:

Ye I put that in there for a bit of comic relief

FTA69 · 21-03-2017 12:23pm

I usually leave my flutes in the gym bag to avoid that happening on deadlift day.

Dtp1979 · 22-03-2017 8:56am

Bench press week 1
Warm ups
5 x 50
5 x 57.5
5 x 65 ( + 5 )

Chin ups BW 8,7,7

Dips +15kg 3 x 8

Shrugs 3 x 15 @ 105

Smith machine incline bench
3 x 10 @40 on bar

Triceps/biceps 3x15 light

Side plank bends 3x12

I like the + at the end of the main lifts cause it's pretty humbling.

Chin ups still a bitch

Still madly in love with my dips belt. I actually look forward to dipping with weight attached to my body. Never thought I'd say that.

Dropped the weight on shrugs to make sure I was getting full movement on them

I used the smith machine for incline bench cause I tried it with the standard bench and couldn't keep steady or get the hang of it at all. I was all over the place.

Started back lightly on curls today. I had been off them for a few weeks because of a dodgy elbow. It felt grand thankfully but I'll stay light for a while on them.

Ages since I did these ab excersises. Didn't have any rest on them. It was nice to feel that horrible burn in the midsection once again

Dtp1979 · 23-03-2017 9:00am

Week 2
Toe squat
5 x 40
5 x 50
5 x 60

Main lift
75 x 3
87.5 x 3
97.5 x 3 ( + 7 )

Front squat 3 x 8 @ 65kg

Leg press 3 x 8 @130kg
S/s
Calf raise 3x15 @130

Leg extension 3 x 15 @ 47.5kg

Leg raise 3x10
Ab wheel rollout 3x10

Toes elevated felt great today. So much so that I was contemplating doing the main lifts with toes up. Not sure if I should've so I didn't chance it.

Main lifts felt grand. Video to follow. I had 1 left in the tank for the last set but it wasn't going to be pretty so I left it.

Front squat felt good.

Leg press was tough but I can see it paying off long term the heavier I go.

Leg extensions nearly killed me. Really struggled to finish them.

Below is my first attempt at videoing a lift. Placement of the towel could've been better. Any advise or criticisms more than welcome.

87.5 x 3 in video

Edit. Video won't upload. Typical

Alf Veedersane · 23-03-2017 9:16am

What way do you have your feet on the leg press 'plate'?

Dtp1979 · 23-03-2017 9:21am

Alf Veedersane wrote: »

What way do you have your feet on the leg press 'plate'?

I place the my entire foot on it and try to mimick a squatting position and push from the heel. Is that right or wrong?

Alf Veedersane · 23-03-2017 9:47am

Dtp1979 wrote: »

I place the my entire foot on it and try to mimick a squatting position and push from the heel. Is that right or wrong?

No, that's spot on. There are different ways to use them but if you want to use it for your squat, you want to have your feet like they would be on the ground in a squat and then just get the ROM you would in a squat.

Dtp1979 · 23-03-2017 10:54am

Alf Veedersane wrote: »

No, that's spot on. There are different ways to use them but if you want to use it for your squat, you want to have your feet like they would be on the ground in a squat and then just get the ROM you would in a squat.

Ye that's exactly what I do. And while I'm there I do the calf raises in between, obviously with different foot position

FTA69 · 23-03-2017 1:02pm

Same thing happened to me on the last set of squats, it's hard to keep form when you're b*llocksed from doing loads of reps and at heavier weights that can get dodgy enough like.

Dtp1979 · 23-03-2017 1:04pm

FTA69 wrote: »

Same thing happened to me on the last set of squats, it's hard to keep form when you're b*llocksed from doing loads of reps and at heavier weights that can get dodgy enough like.

True. I'll gladly sacrifice a rep or two to prevent potential injury

Alf Veedersane · 23-03-2017 1:18pm

No harm leaving a rep in the tank. Means you've pushed it close to failure and you'll probably get more out of the subsequent leg work than you would have if you did that extra rep on the squats

Dtp1979 · 23-03-2017 10:44pm

Video 87.5 x 3
https://youtu.be/zz7q5ZyAu4w

Alf Veedersane · 23-03-2017 10:56pm

This video is unavailable.

Dtp1979 · 23-03-2017 11:05pm

Alf Veedersane wrote: »

This video is unavailable.

It's working on my side. Sorry don't know what else to do with it

Dtp1979 · 23-03-2017 11:15pm

Now?
https://youtu.be/zz7q5ZyAu4w

Alf Veedersane · 23-03-2017 11:28pm

Just said your form was wonky and wouldn't play

Ah no, just wouldn't work again. Probably just a glitch in the matrix

23-03-2017 11:57pm

Me either

Dtp1979 · 24-03-2017 8:50am

Ohp
Warm ups
35kg x 3
40kg x 3
45kg x 3 (+4)

Lat pulldown
3 x 8 @70kg

Seated ohp
3 x 8 @35kg

DB Row
3 x 8 @34kg db

Plate raise
3 x 10 @15kg

Facepulls
3 x 10 @27kg

Ball roll ins on feet thingys 3 x 15
2 1 min planks

Ohp was a bit tougher today. Had a niggle in my right shoulder, paused for too long on rep 7, lost my momentum and power. Prob had 2 left in me, it's hard to know sometimes.

Lat pulldowns were good. Can still go heavier

It's time to buy fractional plates

Dtp1979 · 24-03-2017 11:51am

Think I have it now
https://m.youtube.com/watch?v=zz7q5ZyAu4w

Dtp1979 · 24-03-2017 12:36pm

Dtp1979 wrote: »

Think I have it now
https://m.youtube.com/watch?v=zz7q5ZyAu4w

Any advise or crtisism welcome

Alf Veedersane · 24-03-2017 2:12pm

What percentage of your max is that?

Dtp1979 · 24-03-2017 5:06pm

Alf Veedersane wrote: »

What percentage of your max is that?

It's calculated off of 90% of my 1RM. That squat was 75% of my 90

Alf Veedersane · 24-03-2017 5:22pm

Hard to tell from angle but def looks like depth is there. One thing I'd say is that you should get in the habit of getting under the bar and treating the unracking like a rep of some sort and not a technicality before the squats.

Also, it's well inside you but you need to hit that squat with more intent. The lockout is slow. I say that as someone that needs to remind myself of it everytime so I'm saying it from experience. Drive that bar up out of the hole...push the hips through with force as you lock put.

It's about the intent. Don't just put enough force in to squat 87.5 for 3. Drive through every part of it.

Nothing critical at all - it's just a mindset change that will help you once the weight climbs us

Dtp1979 · 24-03-2017 5:48pm

Great advice Alf thanks. Thanks the kind of stuff I'm looking to hear. So with intent you mean basically drive it up faster and be more explosive ?

Alf Veedersane · 24-03-2017 6:04pm

Dtp1979 wrote: »

Great advice Alf thanks. Thanks the kind of stuff I'm looking to hear. So with intent you mean basically drive it up faster and be more explosive ?

Exactly. It's easier to think of when you're benching - you basically push the bar away from you as hard as you can (without compromising form) and the same applies.

If your squatting 87.5, push through as hard as you can. You're imparting more force. If the bar is 87.5, don't just come out of the hole as if you have 87.5 on your back. Do it as hard as you can, ie drive it with 175kg of force and not just half that. It's the intent and it sets you up for heavier lifts.

Bit ain't nothing wrong with what anything in the video. Looked smooth.

Dtp1979 · 24-03-2017 6:06pm

Sound advice. Thank you

Alf Veedersane · 24-03-2017 6:12pm

Dtp1979 wrote: »

Sound advice. Thank you

I just need to keep following it myself now!

Dtp1979 · 28-03-2017 8:10am

Week 2 deadlift
107.3 x 3
125 x 3
140x 3 (+7) video

RDL 3x10 @ 105

Hip thrust 3x10 @ 120

Leg curl @ 36.5 10,10,8

Back extension 3x10 @ 115

2 min plank

DL felt grand. Moved well and if I really pushed I'd have got 3. Video to follow.

On hip thrusts, i upped the weight by 20kg but these still felt easy so I'll add another 20 next week.

Still unsure about the back extension machine.

Video is 140 x 10. As usual, any advice or criticisms more than welcome.
Dam video better work this time
https://m.youtube.com/watch?v=YHhCBhl_OwM

Edit... not my choice of music

Getting stronger getting older

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