Getting stronger getting older

Dtp1979 · 29-03-2017 7:53am

Cycle 1
Bench press week 2
55 x 3
62.5 x 3
70 x 3 (+6)

Pull ups 8,8,7

Dips 3x8 (+20kg)

Shrugs 3 x 15 @ 110

Incline DB press 3x10 @16

Triceps/biceps

Bench wasn't too bad. Last 2 reps were hard. I hadn't a hope of another rep. Luckily the safety bars suit my size. If I ever fail they hold the weight 2mm from my neck.

Pull ups are getting there slowly. Still a slight niggle in my left elbow that's maybe taking 1 rep away on each set.

Shrugs we're shrugs. Grand

Dips are becoming challenging now. 20kg added is proving a good test. I'll stick with that weight for a while till it gets a bit easier.

Incline bench got scrapped. Fukin smith machine. Only good for hanging clothes on. I had pain in my rotator cuff so I switched to incline DB press instead. Grand

Some light curls at the end. Elbow was a bit sore on the first set. Loosened up and was perfect at the end.

Dtp1979 · 31-03-2017 7:47am

Squat
Cycle 1 week 3
Toe squats
80 x 5
92.5 x 3
102.5 x 1 (+9)

Front squat 3 x 8 @70kg

Leg press 3 x 8 @130kg

Calf raise 3 x 20 @130kg

Difene, 1 tablet x 1 glass of water

Toe squats felt grand. I may read more about them to make sure I'm getting the most out of them.

For warms ups I was mixing high bar and still trying low bar. I shouldn't have done that. Messed around with form and the main lifts just felt weird at high bar.

First 2 sets felt heavier than they should but took Alfs advice and blasted out 10 @102.5 which is a huge PB for me considering 90 was my 1RM not that long ago.

Front squats were tough but doable.

Leg press was tough too but got through them and calf raises.

After I stood up from the leg press machine I felt a horrible sharp pain shoot down from my lower back to numbness in my toes.

Still stretching and rolling here now, along with difene so hopefully all ok tomorrow.

Alf Veedersane · 31-03-2017 8:07am

Dtp1979 wrote: »

Toe squats felt grand. I may read more about them to make sure I'm getting the most out of them.

Since they were brought to the forum via Hanley, here's his blog on toe squats:

http://revolutionfitness.ie/squat-warm-youll-ever-need/

Dtp1979 · 01-04-2017 9:54am

OHP cycle 1 week 3
Warm ups
37.5 x 5
42.5 x 3
47.5 x 1 (+9)
55 x 1

Lat pulldown 3 x 8 @75kg

Seated barbell press 3 x 8 @37.5kg

DB row 3 x 8 @34kg

Plate front raise 3 x 10 @15kg

Facepulls 3 x 10 @ 27kg

Light curls

It's not often you see progress in ohp. Today I really surprised myself. I sooo wasn't expect to get 10 reps @47.5kg.
I even did an extra rep at my 1RM of 55 just to see how it felt. Surprisingly easy was the answer. Mark ripitoe tutorial helped out a lot.

Really happy with the lat pulldowns. I'm in Unchartered water now as I never did this kind of weight with these

Elbow healing nicely

Dtp1979 · 02-04-2017 10:32am

Deadlift cycle 1 week 3
Warm ups
117.5 x 5
132.5 x 3
147.5 x 1 ( +7 )

RDL 3 x 8 @100kg

Hip thrust 3 x 10 @140kg

Leg curl @36.5 10,10,9

Calf raise 3 x 20 @80kg

I made a few adjustments today on DL. Shins tore cause of it. Felt a little more awkward but happy enough with 8 reps. Probably had a sloppy 2 left in the tank.

Hip thrust still needs to be heavier

Added in calf raises today. Purely to get bigger calves. No other reason for it but I'm sure it'll help the ankles get more flexible which in turn will help my squat

Alf Veedersane · 02-04-2017 10:37am

Do you do any exercises for ankle mobility?

Some static stretching between sets as well.

Dtp1979 · 02-04-2017 11:05am

Alf Veedersane wrote: »

Do you do any exercises for ankle mobility?

Some static stretching between sets as well.

TBH my main reason for doing them is purely bigger calves. I just thought the movement itself would add to ankle mobility.
I do stretch between sets sometimes and toe elevated squats too help me. But in general I don't find I have any mobility issues in my ankles.

Alf Veedersane · 02-04-2017 12:55pm

Dtp1979 wrote: »

TBH my main reason for doing them is purely bigger calves.

They probably need more volume to get bigger. It can be a genetic thing as well.

That said, nothing against training calves but just where there might be a more beneficial exercise for the main lift

Dtp1979 · 02-04-2017 1:49pm

Alf Veedersane wrote: »

They probably need more volume to get bigger. It can be a genetic thing as well.

That said, nothing against training calves but just where there might be a more beneficial exercise for the main lift

Would 3 x 20 not be considered high volume?
I know it's not asssting the main lift. My workout was done and I added these on just to get them done.

Alf Veedersane · 02-04-2017 1:59pm

Dtp1979 wrote: »

Would 3 x 20 not be considered high volume?
I know it's not asssting the main lift. My workout was done and I added these on just to get them done.

It is but it's once a week. And calves are a hoor to grow. But if it's at the end, fire away.

I have small calfitis. Chronic small calfitis.

Dtp1979 · 02-04-2017 2:34pm

Alf Veedersane wrote: »

It is but it's once a week. And calves are a hoor to grow. But if it's at the end, fire away.

I have small calfitis. Chronic small calfitis.

Well from today I'd be doing twice a week. I also superset them with leg press when I'm doing squat day. I just want them a bit bigger cause they're like drain pipes at the minute

Dtp1979 · 04-04-2017 7:45am

Bench press cycle 1 week 3
Warm ups
57.5 x 5
65 x 3
72.5 x 1 (+5)

Pull ups 8,8,7

Dips +20kg. 3 x 8

Shrugs 3 x 15 @80kg

DB incline press 3 x 10 @18

Triceps/biceps

Side plank bends

Bench felt good today up to the final 3 reps then the bar started to move around and I lost focus. I was also trying ripitoes technique so maybe it just needs more time but it felt promising early on.

Pull ups were humbling once again

Dropped the weight on shrugs cause I've a niggle between my shoulder blades

Dips were tough

Dtp1979 · 05-04-2017 7:44am

Squat cycle 2 week 1

Toe squats

72.5 x 5
85 x 5
95 x 5 (+7)

RDL 3 x 8 @100kg

BB one leg lunge 3 x 5 @40kg

Leg curl 3 x 10 @31.5

Calf raises 3x20 @100kg
S/s
Curls 3x12 @21kg

Leg raises 3x12

Mixed up the assstance excersises a bit for the second cycle.
I must be getting stronger cause it was easier to do 12 @95 today than it was to do 12@92.5 a few weeks ago
A struggle, not pretty but got it done. Stationary Lunges are a first so starting light. They felt awkward but I'm sure they'll improve with practice

Dtp1979 · 12-04-2017 7:48am

Ohp cycle 2 week 1

Warm ups
35 x 5
40 x 5
45 x 5 (+5)

Lat pulldown 3 x 8 @85kg

Seated ohp 3 x 8 @40kg

Seated cable row 3 x 10@65

Shrugs 4 x 15 @105

Db rev fly 3 x 15 @10kg db

Side plank raises

Leg raises

Twas frustrating missing so many days but glad to be back at it.
Today was tough with anything pressing. Twing in my right rotator cuff was bothering me but it was more bad technique that messed me around on the last set. It was ugly to look at.

Really happy with lat pulldowns. I'd say I've another 5 to jump up before it all levels out

Seated ohp was a struggle and that twing only eased off on the last set
Everything else was grand.

Dtp1979 · 13-04-2017 7:51am

Deadlift cycle 2 week 1

105 x 5
120 x 5
135 x 5 (+5)

Front squat 3 x 8 @75kg

Hip thrust 3 x 10 @150kg

Leg extension 3 x 15 @47.5kg

Calf raise 3 x 20 @100kg

I went in today doubting myself as I had an awful lower back ache, so much so that I was contemplating skipping today. Glad I didn't cause I felt grand after DL warmups.

I easily had 3 left in the last set and the main reason I stopped was because I needed to fart, my legs were getting tired and I was afraid if I went too hard then...... I'd rather it think about it.

Front squat was lovely for a change, probably cause I wasn't doing them after back squats like I always do.

Hip thrust becoming a challenge but the weight can still go higher

Leg extensions and calf raise had me nervous walking down the stairs.

Alf Veedersane · 13-04-2017 8:20am

Dtp1979 wrote: »

I easily had 3 left in the last set and the main reason I stopped was because I needed to fart

Then fart and get the reps!

Dtp1979 · 13-04-2017 8:29am

Alf Veedersane wrote: »

Then fart and get the reps!

Could've been a shart so couldn't afford to take the risk

FTA69 · 13-04-2017 1:37pm

Quality stuff mate. I mean, as excuses go not wanting to blow streams of liquid sh*t all over the platform is probably one of the most acceptable ones.

I was watching a few videos that said that if you're hitting 10 odd reps for the last set your maxes are off but I'm not at all convinced. For me it's the starting light that makes this program so effective. I imagine they'll soon get heavy.

Dtp1979 · 13-04-2017 4:01pm

FTA69 wrote: »

Quality stuff mate. I mean, as excuses go not wanting to blow streams of liquid sh*t all over the platform is probably one of the most acceptable ones.

I was watching a few videos that said that if you're hitting 10 odd reps for the last set your maxes are off but I'm not at all convinced. For me it's the starting light that makes this program so effective. I imagine they'll soon get heavy.

I tested for 170 in the same session as the first time I did conventional deadlifts. I'm sure it's gone up so maybe my numbers are off a bit.
But yes building up from light is having its benefits. I can see the progress and know it's working and like yourself, is say I'll stick to this program for a long time

Dtp1979 · 14-04-2017 7:43am

Bench press cycle 2 week 1

52.5 x 5
60 x 5
67.5 x 5 (+7)

Pull ups 3 x 8

Dips +20 9,8,8

Shrugs 3x15 @105kg

Incline DB bench pres @20kg's 10,10,6

Tricep pulldown 4 x 12 @21kg

Core x 3

Had a friend around last night and some alcohol was consumed. With 3 cans of Guinness and 4.5 hours sleep I wasn't even expecting to get up at 5.30. But alarm went off and I felt fresh enough.

Bench felt great. I really focussed on controlling the bar and surprised myself with 12 reps. No.12 was the kind of rep where youre watching the bar go up but you don't know how it's moving cause your arms are dead.

Finally got 3x8 pull ups. I'd be happy to repeat that next time

Dips were hard but got an extra rep at the start

Shrugs were for the beach in 2 weeks

Happy to finally be using 20's for pressing

No biceps today cause my Elbow is so close to being perfect that I didn't want to jinx it for the sake of a pump.

Moral of the story....Guinness gives you strength, I wish

FTA69 · 14-04-2017 12:00pm

Dtp1979 wrote: »

Bench press cycle 2 week 1

52.5 x 5
60 x 5
67.5 x 5 (+7)

Pull ups 3 x 8

Dips +20 9,8,8

Shrugs 3x15 @105kg

Incline DB bench pres @20kg's 10,10,6

Tricep pulldown 4 x 12 @21kg

Core x 3

Had a friend around last night and some alcohol was consumed. With 3 cans of Guinness and 4.5 hours sleep I wasn't even expecting to get up at 5.30. But alarm went off and I felt fresh enough.

Bench felt great. I really focussed on controlling the bar and surprised myself with 12 reps. No.12 was the kind of rep where youre watching the bar go up but you don't know how it's moving cause your arms are dead.

Finally got 3x8 pull ups. I'd be happy to repeat that next time

Dips were hard but got an extra rep at the start

Shrugs were for the beach in 2 weeks

Happy to finally be using 20's for pressing

No biceps today cause my Elbow is so close to being perfect that I didn't want to jinx it for the sake of a pump.

Moral of the story....Guinness gives you strength, I wish

I would in my hoop. I'm only out of bed now and have gawked twice already. Gym postponed til tomorrow. Congrats on the pull-ups

Dtp1979 · 15-04-2017 9:40am

Squat cycle 2 week 2

Toe squats

77.5 x 3
90 x 3
100 x 3 (+8)

RDL 3 x 8 @110kg

One legged press 3x10 @60

Leg curl 3x10 @35.1

Calf raise 3x20 @100kg

Went well today. Squats felt good. Kept good form throughout. Maybe slowed up on last 3. I'd say I could've got one more.
I used thicker plates for toe elevated squats. All in all today was good.

I dropped the lunges as they were just awkward and switched to one leg press instead.

Alf Veedersane · 15-04-2017 10:38am

What was awkward about lunges?

Might be a stability issue with one leg that lunges would help with.

Dtp1979 · 15-04-2017 11:17am

Alf Veedersane wrote: »

What was awkward about lunges?

Might be a stability issue with one leg that lunges would help with.

Awkward as in I never did them before so Ive no technique or experience. I don't really want to start something mid program that's gonna take a while to build up decent numbers. I might just work on them as a side project until I can do them properly.

Alf Veedersane · 15-04-2017 11:22am

Dtp1979 wrote: »

Awkward as in I never did them before so Ive no technique or experience. I don't really want to start something mid program that's gonna take a while to build up decent numbers. I might just work on them as a side project until I can do them properly.

I wouldn't drop them. It's not about numbers per se either. You can start with static split squats. Unilateral work is important - single leg press isn't really comparable.

Dtp1979 · 15-04-2017 11:25am

Alf Veedersane wrote: »

I wouldn't drop them. It's not about numbers per se either. You can start with static split squats. Unilateral work is important - single leg press isn't really comparable.

Ok I'll give them another go

Alf Veedersane · 15-04-2017 11:29am

Dtp1979 wrote: »

Ok I'll give them another go

They're straightforward but I get where you're coming from.

To give an example, I used do high box step ups with ~ 10kg DBs. When I stared I noticed less stability in one hip so was a bit less controlled going up and down. Just worked up to sets with 10-15kg DBs and there was an improvement for my squat.

It doesn't have to be big weight to make a big difference if you're addressing a weak link

15-04-2017 12:50pm

I looked up a video maybe scott herman. The reverse lunges are great imo

Dtp1979 · 16-04-2017 10:13am

OHP cycle 2 week 2

37.5 x 3
42.5 x 3
47.5 x 3 (+6)

Lat pulldown @85kg 8,8,6

Seated ohp 3 x 8 @40kg

Seated cable row 3 x 10 @70kg

Shrugs 3 x 15 @105kg

Db rev fly 3x15 @10kg

Leg raises 15,15,20

Today I tried Alan thralls grip and technique. It felt great and I was sure, so sure that FTA69's jaw would drop when he was reading this. But it wasn't to be.
First 2 sets felt great. No niggles or twinges and I really concentrated on technique. Maybe on set 3 I was over confident and slacked off on technique but 9 was my max. In my head starting off I was thinking 12. Lesson learned.

Lat pulldowns levelled off. Time to work for 3x8 @85

Seated ohp was tough but comfortable at 40kg. Forgot my new shiny fractional plates. Next time I'm catapulting up to 41kg!!!

Dtp1979 · 19-04-2017 8:02am

Deadlift cycle 2 week 2
112.5 x 3

127.5 x 3

145 x 3 (+9)

Skipped front squat

Hip thrust 3 x 10 @160kg

Leg extension 3 x 15 @50kg

Calf raises 3 x 20 @110kg

Slept it out today meaning I didn't get in till 6.30. Squat racks gone.
Deadlift felt heavy but nonetheless I got me a rep record with 12 reps at 145. Today I think I was the guy making embarrassing groaning noises. I couldn't hear myself cause my music was so loud. I don't know what it is with deadlifting but after my big sets I always think I could've done 3 more.

Hip thrusts moved easier than last week so up the weight again.

Leg extensions as always, nearly made my legs pop.

Edit. When is a good time to test my max lifts? Maybe test and work out the calculations for cycle 3 off the new maxes(if I get any). I was thinking next week before deload. I don't think wendler says when to test so I'm. It sure.

Alf Veedersane · 19-04-2017 9:10am

He recommends not testing for at least 3/4 cycles.

Edit: isn't the TM bumped up a touch through the cycles anyway?

Dtp1979 · 19-04-2017 3:09pm

Alf Veedersane wrote: »

He recommends not testing for at least 3/4 cycles.

Edit: isn't the TM bumped up a touch through the cycles anyway?

It is yes but I was just curious. I'll hold out for a month or so.

Alf Veedersane · 19-04-2017 4:07pm

Dtp1979 wrote: »

It is yes but I was just curious. I'll hold out for a month or so.

You're doing all the work in the right percentages for getting stronger anyway.

It's accepted that the training max won't be entirely relevant after a while and JW said testing is only really relevant if you're going to a meet.

But I get its a curiosity thing. Give it a bit more than a month and bang out bigger PRs!

Dtp1979 · 21-04-2017 7:52am

Bench press cycle 2 week 2

55 x 3
65 x 3
72.5 x 3 (+5)

Pull ups 9,8,8

Dips +20 9,8,X

Shrugs 3 x 15 @110kg

Incline DB press 20's. 10,10,7

Tricep pulldown 4 x 12 @22.5

I'm starting to see that bench pressing is far more technical than I ever realised. Technique let me down as soon as fatigue kicks in. Although I can't complain too much as I got 2 more reps at this weight than I did a few weeks ago. Theres method to wendlers madness alright, and even though it doesn't feel like it, I am getting stronger.

Got an extra rep on pull ups so happy with that. As soon as I can do 3 x 10 @bw then I'll drop the reps and add weight.......to the belt, not my gut.

Dips were sluggish. On the first set I felt a pain in my chest muscle, right in the centre where the muscle joins the chest plate. It didn't get any better for set 2 so I aborted set 3. Feels like Clarence Kennedy poked me in the chest with his finger now.

Incline bench was ok. My left arm is slightly weaker than the right. Thats quite evident on the last 2 reps. Hopefully not too long before I get 3 x 10.

21-04-2017 8:48am

I was just watching an alan thrall video about retracting them scaps
I think i do that already but i can't get the arch

Dtp1979 · 21-04-2017 12:52pm

bluewolf wrote: »

I was just watching an alan thrall video about retracting them scaps
I think i do that already but i can't get the arch

His beard distracts me but he does explain things well

Dtp1979 · 24-04-2017 7:49am

Squat cycle 2 week 3

Toe squats 20, 40, 50, 60 x 3

85 x 5
95 x 5
107.5 x 1 (+5)

RDL 3 x 8 @ 115kg

BB Lunges 20, 30, 40 x 10

Leg curl @40.5 10,10,8

Calf raises 3 x 20 @120kg

Started off my toe squats but as usual I always think "maybe I can do a low bar squat, I feel flexible today" and 2 mins later I'm pissed off that I can't.
Well not today. A massive 60kg on my back high bar, I rolled it down into the low bar position (stupid, yes I know) and away I went.
Happy they felt ok I did all my working sets low bar. So distracted was I, that I did 2 extra reps on set 2. I'm sure form was dreadful and at time I could feel myself push from the toes so there's a lot of work needed. On set 3 I didn't push myself too hard and just did 6 reps. Delighted I have the ability to do these now. I really thought they were beyond me flexibility wise
I think the main reason I persisted with them is because I've always been flexible and hated letting a mobility issue get the better of me.

RDL were the heaviest I've ever done I think

Lunges were ok although the weight was non existent. Just trying to get technique correct. Actually I think it was reverse lunges I was doing. Felt them in the glutes a good bit.

No core today. I wish I had the will to do core work every session

Dtp1979 · 25-04-2017 7:50am

OHP cycle 2 week 3

40 x 5
45 x 3
50 x 1 (+5)

Lat pulldown 3x8 @85kg

Seated ohp @42.5kg 8,8,6

Seated cable row 3x10 @70

I feel I'm getting weaker on the higher reps stuff here. Disappointed I could only manage 6 reps. I'm going back to look over technique again cause I know I'm better than 6.

Lat pulldowns are the most I've ever done at that weight. I'll do a few more sessions at 85 until I can move it easier near the end before I go up to 90.

Question: on deload week, I'm aware of what to do on the main lifts, but for everything else, do I just do the same lifts and decrease the weight on them a good bit?

25-04-2017 7:55am

I do next to nothing at all on deload haha

Alf Veedersane · 25-04-2017 7:56am

Dtp1979 wrote: »

Question: on deload week, I'm aware of what to do on the main lifts, but for everything else, do I just do the same lifts and decrease the weight on them a good bit?

You can decrease weight or decrease reps, ie drop a set

Dtp1979 · 25-04-2017 7:57am

bluewolf wrote: »

I do next to nothing at all on deload haha

Well I'm going to be in Spain for deload week so doing next to nothing won't be a struggle

.

Dtp1979 · 25-04-2017 7:58am

After deload week, do I just restart my accessory work where I left off?

Alf Veedersane · 25-04-2017 8:30am

Dtp1979 wrote: »

After deload week, do I just restart my accessory work where I left off?

If you want. It's accessory work so it's not hugely important to jump back in. You could knock 5kg off or just jump back to where you were

Dtp1979 · 27-04-2017 7:57am

Bench press + Deadlift cycle 2 week 3

Bench press
60 x 5
67.5 x 3
75 x 1 (+5)

Deadlift
120 x 5
135 x 3
152.5 x 1 (+7)

Dips +20. 3 x 10

Pull ups 3 x 7

Tricep pulldowns 3x10 @24kg

I couidnt make it to the gym yesterday so had to do a cramming session today.

Bench felt good today movement wise. Possibly had another rep but didn't want to push too hard because of deadlifting next. My left side is definatley becoming more noticeable as my weaker side. Any tips on fixing this??

Deadlifts moved well too. 152.5 started to feel heavy around rep 5 so I was happy enough with 8.

Dips were a personal best today. Twas hard but I got the 3 x 10. I'll do a few more sessions until I find them a tad easier before I up the weight.

I felt tired for the pull ups. I'd have been happy with 3 x 7 a few weeks ago so I won't complain today.

Deload time, and sun

Alf Veedersane · 27-04-2017 9:54am

Dtp1979 wrote: »

My left side is definatley becoming more noticeable as my weaker side. Any tips on fixing this??

Single leg work. Split squats, Bulgarian split squats, lunges.

Dtp1979 · 27-04-2017 1:17pm

Alf Veedersane wrote: »

Single leg work. Split squats, Bulgarian split squats, lunges.

I'm sure they're all great but I was talking about my bench press.

Alf Veedersane · 27-04-2017 2:53pm

Dtp1979 wrote: »

I'm sure they're all great but I was talking about my bench press.

I know...

Alf Veedersane · 27-04-2017 2:55pm

Dtp1979 wrote: »

I'm sure they're all great but I was talking about my bench press.

What makes you say your left side is the weaker?

I just ask because sometimes it seems as though one side takes longer to lockout on one side because you're locked out the weaker side first and the stronger is picking up more than its fair share.

Dtp1979 · 27-04-2017 3:39pm

Alf Veedersane wrote: »

What makes you say your left side is the weaker?

I just ask because sometimes it seems as though one side takes longer to lockout on one side because you're locked out the weaker side first and the stronger is picking up more than its fair share.

Never thought of it that way. Usually on the last couple of reps I notice the right side goes up easier and near the top the left side can be lower at times.
I'd also notice my left side tires quicker doing shoulder presses or incline presses using dumbells

Dtp1979 · 12-05-2017 7:52am

1 week deload turned into 2 weeks doing practically nothing.

Squat LB

Toe squats up to 60kg

77.5 x 5
87.5 x 5
100 x 5 (+1)

RDL 3x8 @100kg

BB lunge 12 steps 30,50,50

Leg curl 3x10 @40.5

Calf raises 3x20 @ 110

Light curls

Don't know if it was my extended lazy break but I really struggled today. Only started low bar squatting on my last squat day so hopefully it'll improve now that I'm back at it. Mobility was shocking and the main reason I stopped at 6 was the pain in my shoulders. Lots of shoulder mobility from now on.

RDL's were easy enough

Lunges are ok, taking my time with them as they're so new to me.

Leg curl reps pb.

Getting stronger getting older

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