Getting stronger getting older

Dtp1979 · 10-01-2017 8:49am

Day 1 of a new mini program.
Squat 60kg. 4x10

RDL 70kg 4 X10

Lat pulldowns 50kg 4x12

Leg extension 45kg 5x12

Cable row 50kg 4x12

Calf raise 80kg 5 x 15

I really concentrated on form today and it's much easier to do so with lighter weights. Squat was good. The higher volume and my first early morning in a couple of weeks was a BIG shock to the body. Hopefully I'll get over that by the end of this week.
Alf, how you do lat pulldowns @100kg+ is beyond me.

Alf Veedersane · 10-01-2017 8:53am

Dtp1979 wrote: »

Alf, how you do lat pulldowns @100kg+ is beyond me.

Depends what you're using. I've used one of the machines in the gym which has cables and a stack and 60kg on that feels like 100kg on the plate loaded one.

Edit: This is the one I use. Plates go on the pins and the lever pivots. Little friction built in, unlike cable ones.

Dtp1979 · 10-01-2017 9:24am

Alf Veedersane wrote: »

Depends what you're using. I've used one of the machines in the gym which has cables and a stack and 60kg on that feels like 100kg on the plate loaded one.

Edit: This is the one I use. Plates go on the pins and the lever pivots. Little friction built in, unlike cable ones.

Never even seen them before. I use the cable and stack of weights one

Alf Veedersane · 10-01-2017 9:43am

Dtp1979 wrote: »

Never even seen them before. I use the cable and stack of weights one

Then there's a whole lot of frictional resistance to factor in.

But ultimately, the actual number is irrelevant once it's going up!

Dtp1979 · 11-01-2017 9:05am

Bench press 4 x @ 50kg... 12,12,12,10

Bw dips / shrugs 95kg 4 x 12

Core 3x15

Db press incline 30degree 4 x 12@ 14kg

Cable fly 13kg / rev fly 8kg 4 x 12

Cable pulldowns triceps / core 4 sets

Bench was tiring. Not used to such high reps but I feel technique is improving.

ThunbergsAreGo · 11-01-2017 10:23am

How long does a gym session take you out of interest?

Dtp1979 · 11-01-2017 8:04pm

naughtb4 wrote: »

How long does a gym session take you out of interest?

This new routine easily 1hr. Hanleys program took about 1.5hrs and that's with a bit extra assistance work

Dtp1979 · 13-01-2017 9:04am

Deadlift 4x10 @ 140kg

Pull-ups 8,7,7,5

Legpress/calf raise 4x10 @ 90/4x15@90

Leg curl 50kg 10,10,8,7
S/s
Seated row 4x10 @ 50
Bad nights sleep, I had to have a chat with myself to get out of bed but glad I did.
My body still isn't used to these higer reps but it's getting a bit easier.
Ran out of time so no hip thrusts today

Dtp1979 · 21-01-2017 11:20am

Standing OHP @35kg. 10,8,7,6

Upright rows @ 30kg 4x12

Db ohp @14kg 12,12,22,10

Rev cable fly @ 5kg 4x12
S/s
Facepull @25kg 4x10

Seated DB shrugs @40kg 4x12
S/s
Bicep curls ez bar @20kg 4x15

Side Lateral raise @6kg 3x10
S/s
Hammer curls @12.5 3x10

Had a week off with the flu. Not back to 100% yet. I wasn't looking forward to today cause I knew my body wasn't going to work well. Felt weak. Really struggled at the standing ohp. I'm hoping it's down to being sick and having a week off. Felt a bit more lively towards the end.

Dtp1979 · 24-01-2017 8:53am

Squat @ 65kg 4x10

RDL @ 70kg 4x10

Lat pulldowns @55kg 4x12

Leg extension @47.5kg 4x12

Cable row @55 12,12,10,10

Calf raise @100kg 4x20

Squat felt good and kept good form except for the last 2 reps on set 4
After a week layoff so my body still hasn't adjusted to high rep works outs. Tired and feeling sick after this one.

Dtp1979 · 25-01-2017 6:40pm

Bench press @55kg 12,12,10,8

Dips bw 4x10
S/s
Shrugs @105kg 4x15

Seated db press @16kg 12,12,10,8

Rev fly @10kg 5x15
S/s
Cable fly @16kg 5x10

Tricep cable pulldowns 5x12

Core 4x15

Dtp1979 · 27-01-2017 7:17pm

Deadlift @145 10,10,7,10

Pull ups 8,7,7,6

Leg press @90 4x12
S/s
Calf raise @ 90 4x15

Hip thrust @100kg 4x12

Leg curl @55 4x12
S/s
Seated row @55 4x12

Deadlifts were going grand. Don't know what happened set 3 but recovered well for set 4. Leg curls and leg press were surprisingly easy compared to previous sessions. Feeling better in the mornings now thankfully.

Dtp1979 · 31-01-2017 9:28am

Standing ohp @40kg 9,8,6,5

Upright row @30kg 4x12

Db ohp @14kg 12,11,8,8

Cable Rev fly @5.5 4x10
S/s
Face pull @27.5. 4x10

Db shrugs @40kg 3x15
S/s
Seated curls @22.5 3x12

Side lateral raise @6kg 4x10
S/s
Hammer curls @14kg 4x10

Dtp1979 · 01-02-2017 8:54am

Squat @70kg. 4x10

RDL @80kg. 4x10

Lat pulldown @60. 12,12,12,11

Leg extension @50kg. 12,12,12,12,11

Cable row @60. 3x12

Calf raise @110. 15,20,20,17

Squats felt good today. Moving well. I'm over the morning fatigue/high reps sickness.
Happy with the lat pulldowns. I think that's a pb.
I've never felt my legs so pumped after leg extensions. The 5th set really adds a lot to it.

Dtp1979 · 03-02-2017 8:53am

Bench press @55kg 4x10

Shrugs @115kg. 4x15
S/s
Bw dips. 4x12

Incline db press @16kg 12,12,12,10

Db rev fly @10kg 5x15
S/s
Cable fly @ 16kg. 5x15

Tricep Cable pushdown 5x10
S/s
Ab ball roll in thingys 5x15

I was happy with the bench getting in all full reps until I realised I should've been doin 12's instead of 10's

Got a horrible sharp pain in my back after I got up off the toilet mid workout. Typical.
Pain eased off fairly well and I'm sitting on a lacrosse ball as I type this.

Dtp1979 · 04-02-2017 10:38am

Deadlift 4x10 @150kg

Pull ups 8,7,6,5

Leg press 3x12 @100kg
S/s
Calf raise 3x20@100kg

Hip thrust 4x12 @100kg

Leg curl 4x12 @55kg
S/s
Seated row 4x10 60kg

I was worried my back would give me trouble but thankfully yesterday's twing was gone completely.
Deadlifts are getting to the point where I'm struggling on the last few reps of set 4 which was always gonna happen as the weight increased.
Pull ups are as frustrating as ohp. Progress is so slow. Everything else was grand.

Alf Veedersane · 04-02-2017 10:53am

Pull up progress us slow because you're doing them after 4 sets of 10 deadlifts. Your lats are going to be tired. You're coming to your limit at that level of DL volume. It's to be expected!

Dtp1979 · 04-02-2017 11:25am

Alf Veedersane wrote: »

Pull up progress us slow because you're doing them after 4 sets of 10 deadlifts. Your lats are going to be tired. You're coming to your limit at that level of DL volume. It's to be expected!

Should I keep increasing weight until I start to fail or work a while longer on the current weight until I get to a stage where it's easier, and then increase weight

Alf Veedersane · 04-02-2017 11:44am

Dtp1979 wrote: »

Should I keep increasing weight until I start to fail or work a while longer on the current weight until I get to a stage where it's easier, and then increase weight

If your form is going to suffer by increasing, then don't.

If you think you can then do but stop if the form ford regardless of how many reps that is.

Dtp1979 · 07-02-2017 8:48am

Standing ohp 7,7,5,5 @40kg

Upright row 4x12 @30kg

Seated Db ohp 12,12,11,10 @ 14kg

Cable rev fly 4x10 @5.5kg
S/s
Face pull 4x10 @25kg

Seated curls 4x12 @26kg
S/s
Seated DB shrugs 4x14 @40kg

lateral db raises 3x10 @7kg
S/s
Hammer curls 3x10 @14kg

I had a pain in my wrist that I couldn't shake and it really bothered my on the barbell ohp. It felt really really weak and I struggled to even get 7's on the first 2 sets. It didn't affect me after ohp.
Db ohp moved better today. Felt a lot easier

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

Getting stronger getting older

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