Getting stronger getting older

Alf Veedersane · 14-06-2017 11:06am

Dtp1979 wrote: »

Thanks.
Do your think I'd be better off doing fewer reps and higher weight or high reps/lower weight like I did today?

Higher reps. It's an accessory. The main event will look after the higher intensity.

Alf Veedersane · 14-06-2017 9:02pm

Actually, brain fart earlier....it's not much different to a floor press. I went full durrrr earlier.

Dtp1979 · 15-06-2017 7:57am

Cycle 4 week 1 deadlift

110 x 5
127.5 x 5
145 x 5 (+1)

Anderson squat 3x8 @70kg

Hip thrust 3x10 @210kg

Kettlebell swing 3x20 @20kg

Calf raises 3x15 @110kg slow

Getting out of bed was hard today. Doms all over my lower body thanks to squats on Tuesday.
I concentrated on form today and stopping dead between reps. All felt good and I probably had another 4 in the tank but I held back because Anderson squats were coming up, I had no idea what they'd be like and doms doms doms.

Anderson squats were grand. Did a manageable weight and I'll increase slowly each week. Also good for my shoulder mobility to get in to low bar position twice a week.

Hip thrust will be going no heavier. The weight is killing my hands. I'm gonna drop back to 180 and see how it goes

Kettlebell swings are a blast from the past. Nothing heavier than 20kg in the gym. I might do an extra set next week

FTA69 · 15-06-2017 9:15am

Had to google what an Anderson squat was, looks good. Have you read about Anderson himself, what a badass.

Dtp1979 · 15-06-2017 9:40am

FTA69 wrote: »

Had to google what an Anderson squat was, looks good. Have you read about Anderson himself, what a badass.

I did indeed. Old school

15-06-2017 9:54am

So you rack it low and start from the bottom?

Alf Veedersane · 15-06-2017 10:22am

bluewolf wrote: »

So you rack it low and start from the bottom?

You can just unrack it as normal, squat down until it's resting on the pins and squat back up.

They're pin squats by another name.

Dtp1979 · 15-06-2017 10:57am

Alf Veedersane wrote: »

You can just unrack it as normal, squat down until it's resting on the pins and squat back up.

They're pin squats by another name.

Ye pretty much that

Dtp1979 · 16-06-2017 7:53am

Cycle 4 week 1
37.5 x 5
42.5 x 5
47.5 x 5 (+4)

Lat pulldown 3 x 10 @65kg

60deg DB ohp @16kg 12,12,10

Seated row 3x10 @70kg

Db shrug 3x12 @40kg
S/s
Light curls

Rev cable fly 3 x 12@ 4.5
Biceps 3 x 10 @19.5
Triceps 3 x 10 @19.5

Ohp moved a lot better and I was solid up to the end. Can't complain.

Slightly higher volume for the rest. Was gonna do T bar rows instead of seated towns but someone was using it.

Dtp1979 · 20-06-2017 7:57am

Cycle 4 week 2 Squat

Toe squats to 60kg

85kg x 3
97.5kg x 3
110 kg x 3 (+6)

RDL 110kg x 3 x 8

Barbell lunge 45kg x 3 x 10

Leg curl 45.5kg 10,8,10

Leg extension 47.5kg x 4 x 12

Calf raise 110kg x 4 x 15

No air con this morning and the place Was hot. Everything felt heavier, probably because of the weekend break. 9 reps @110 so I can't complain. They weren't perdy but I get them done.

RDL were grand.

Barbell lunge gives my glutes a great pump. I'll stick with these.

Never thought I'd enjoy going to the gym at 6am to do leg day. I like this program.

Dtp1979 · 21-06-2017 7:59am

Cycle 4 week 2

60kg x 3
67.5 kg X 3
77.5 x 3 (+2)

Pull ups 9,8,5

Partial bench 72.5kg x 3 x 8

Dips xxxxxx
Shrugs 100kg x 3 x 12

Rev cable fly 4.5 x 4 x 12
Biceps 19.5 x 3 x 12
Triceps 21 x 3 x 12

Bench is begininh to feel a little more comfortable. I probably had another rep in me but wasn't in the humour for the roll of shame if it didn't work out.

The first 2 sets felt strong on pull-ups. Set 3 I crashed and burned.

Partial bench press is tough but at least there's no fear of getting squashed under the bar if it goes pear shaped so you can go all out.

Arms were zonked after bench. Tried to do dips but hadn't got it in me.

Everything else was handy

Dtp1979 · 23-06-2017 7:47am

Cycle 4 week 2 Deadlift

120kg x 3
135kg x 3
152.5 x 3 (+2)

Anderson squat 75kg x 3 x 8

Hip thrust 170kg x 3 x 10

Kettlebell swing 20kg x 4 x 25

Calf raise 110kg x 4 x 15

I was happy with my form today. It was spot on. Paused before each rep, everything tight and moved well. I'm not gonna go balls out on deadlifts anymore. Too risky lifting that weight when my legs are like jelly. Something would give. So I'm happy to do my prescribed reps and add on a few more.

I tried high bar position for the squats but it's been weeks and it actually hurt my traps. How easily I soften up

. Went back to low bar. They were handy enough.

Hip thrust was easy. I'd do more reps except I always find my leg cramping around rep 10 so that's a good gauge of my limit.

Added reps and an extra set to KB swings. I could feel their benefit more today.

Dtp1979 · 27-06-2017 7:51am

Cycle 4 week 2 OHP

40 x 3
45 x 3
52.3 x 3(+2)

Lat pulldown 70kg x 3 x 10

Db ohp 16kg x 3 x 12

T bar row 40kg x 3 x 10

Db Shrugs 40 x 3 x 15
S/s curls light

Cable rev fly 4.5 x 3 x 12
Biceps 21.4 x 3 x 12
Triceps 21.4 x 3 x 12

OHP is a bitch plain and simple. It's almost as humbling as pull-ups for me. Progression is slooowwww

Happy with lat pulldown

T bar row is new. Felt good and the weight was easy. Upwards from here

Dtp1979 · 28-06-2017 8:00am

Cycle 4 week 3 Squat

Toe squats up to 60kg

90 x 5
102.5 x 3
115 x 1 (+6)

RDL 115kg x 3 x 8

Barbell lunge 47.5kg x 3 x 10

Leg extension 50kg x 4 x 12

Leg curl 45.5kg x 3 x 10

Calf raise 115 x 4 x 15

Happy with my squats today. Shoulder flexibility improving a lot thankfully. Huge PB @115 x 7. Seeing as 120 is my current 1RM I'm looking forward to smashing that.

Finally got 3 x 10 at 45.5 on the leg curl.

Dtp1979 · 29-06-2017 7:58am

Cycle 4 week 3 Bench Press

62.5 x 5
72.5 x 3
80 x 1 (+3)

Pull ups 9, 8 , 7.75

Partial bench 75kg 8,6,6

Shrugs 110kg x 4 x 12

Dips +10kg 3 x 8

Rev cable fly 4.5 x 4 x 12
Biceps 22.7 x 3 x 12
Triceps 22.7 x 3 x 12

Today was the first time in a long time I held 80kg over my face. I can't complain with 4 reps. I went for a fifth but could only get it up 6". Roll of shame wasn't too bad as the gym was quite

Pull ups felt stronger than normal. Even more so considering I put everything I had into the bench. The very last rep was so close but I just couldn't get my chin over the bar.

Partial bench wipes me out but I can feel the benifit and hopefully it'll help long term

Happy I got through the dips.

Dtp1979 · 30-06-2017 7:50am

Cycle 4 week 3 Deadlift

127.5kg x 5
145kg x 3
160kg x 1 (+4)

Anderson squat 80 x 3 x 8

Hip thrust 180 x 3 x 10

Kettlebell swing 20kg x 4 x 25

Calf raise 120kg x 3 x 18

Deadlifts are coming along nicely and another PR of 5 reps at 160.
Hips still rising a bit early though. Something to work on

Anderson squats were handy enough

Dtp1979 · 04-07-2017 7:48am

Cycle 4 week 3 OHP

42.5 x 5
47.5 x 3
55 x 1 ( +3 )

Lat pulldown 75kg 10,10,8

DB press @60incline 18kg 12,12,10

T bar row 60kg 3 x 8

DB shrugs 40kg 3 x 15

Cable rev fly 4.5kg x 4 x 12
Biceps 22.5 x 4 x 12
Triceps 22.5 x 4 x 12

I wore running runners today. Big mistake as I was rocking back and forth. Squat shoes gave me great stability that I took for granted. It didn't effect the lifts, and I'm happy that I did my current 1RM for 4 reps. I genuinely couldn't do more than 1 rep months ago. It's nice to see good progress on such a frustrating lift

I went too heavy on t bar rows and 3 x 10 wasn't there. I'll drop back 10kg

Everything else was grand

Dtp1979 · 11-07-2017 7:51am

Cycle 5 week 1 Squat
82,5 x 5
95 x 5
107.5 x 5 (+4)

Leg extension 52.5 x 4 x 12

Sleep it out so I had feck all time today.

Seems like a regular occurance nowadays that the first session back after a deload is bad. Today was no different. Everything felt heavy and the 9 were rotten.

Dtp1979 · 12-07-2017 8:01am

Cycle 5 week 1 Bench Press

55 x 5
65 x 5
75 x 5 (+0)

Pull ups +5kg 3 x 5

Partial bench 75 8,8,6

Shrugs 110 x 3 x 12

Dips +10 3 x 8

rev cable fly 4.5 x 3 x 12
Biceps 22.7 x 3 x 12
Triceps 22.7 x 3 x 12

Pec Dec 40 x 3 x 12

Disappointed I couldn't do more than 5 on the last main set. Bar was all over the place.

Weighted pull ups weren't as horrible as I thought. Hopefully not long before I get to my 3 x 10@bw goal

Partial bench is getting better. I got 2 extra reps more than the last time. 3 x 8 not too far away.

Threw in the pec Dec at the end

Dtp1979 · 14-07-2017 7:53am

Cycle 5 week 1 Deadlift

112.5 x 5
132.5 x 5
147.5 x 5 (+2)

Anderson squat 82.5kg x 3 x 8

Hip thrust 180kg x 3 x 10

Kettlebell swing 20kg x 4 x 25

Calf raise 120kg x 4 x 15

Main lifts were all fine. I had a few left in the tank. I've stopped my hips rising too early and everything felt tight. Think I'm leaning too far forward though. My arms aren't perpendicular to the ground. Should they be?

Anderson squat going well

Squeezing ones ass cheeks together at the highest point of the KB swing makes a difference

Alf Veedersane · 14-07-2017 8:43am

Your arms don't need to be strictly perpendicular but they should be pretty close when you start the pull so that you have enough body behind the bar that it doesn't pull you out and the bar away from the line of centre of mass.

Working on that myself (again).

Dtp1979 · 19-07-2017 7:46am

Cycle 5 week 1 OHP

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

Lat pulldown 75kg 10,10,8

DB incline press 20kg 12,8,7

T bar row 55kg x 3 x 10

DB Shrugs 40kg x 3 x 15

Rev cable fly 4.5 x 3 x 12
Triceps 22.5 x 3 x 12
Biceps 22.5 x 3 x 12

Shoulder press machine 30kg x 3 x 10

The last thing I ate was a sandwich at 3 o clock yesterday. So this morning I waaa running on fumes. Dizzy, sick and weak was how I felt. I felt like quitting after every set but struggled on.

Dtp1979 · 21-07-2017 7:58am

Cycle 5 week 2 Squat

Toe squats up to 60kg

90 x 3
102.5 x 3
115 x 3 (+2)

RDL 115 x 3 x 8

Barbell lunge 50 x 3 x 10

Leg extension 55kg. 12,12,12,10

Calf raise 120 x 4 x 15

I wish I had the option to go to the gym more often in the morning as there can be prolonged breaks between sessions. It feels like I amost forget some parts of an excersise. I think the squat suffers the worst from this. I'm also thinking that maybe I don't need to deload as often as the breaks in between can be lengthy at times.

Apart from that, things weren't bad. Shoulder mobility has greatly improved on the low bar squat. I had another 3 reps in me but didn't feel confident enough to take them on.

Leg extensions were tough. Everything else was ok.

Dtp1979 · 23-07-2017 10:14am

Cycle 5 week 2 Bench Press

60 x 3
70 x 3
77.5 x 3 (+2)

Pull ups +10kg 5,5,4

Partial bench 75kg 8,8,7

Shrugs 120kg 3x12

Dips +15kg 8,6,6

Rev cable fly 4.5 x 4 x 12
Biceps 25 x 3 x 12
Triceps 25 x 3 x 12

Pec Dec

Things moved ok today. Set 3 on the main was a disaster. Only got 4 reps. Shjt form. So pissed off was I that I got back under the bar 20 seconds later, tired, and did 5 reps. Hopefully that means I've more in the tank if I can do 5 reps almost straight after 4.

I really felt the weight of the plate on the pull ups. Tough but rewarding

Partial bench is progressing nicely each week.

Dtp1979 · 25-07-2017 7:56am

Cycle 5 week 2 Deadlift

122.5 x 3
140 x 3
157.5 x 3 (+3)

Anderson squat 85kg x 3 x 8

Hip thrust 180kg x 3 x 10

Kettlebell swing 20kg x 4 x 25

Calf raises 130 x 4 x 15

A recent present of some new Sabo deadlifting shoes meant this was my first time deadlifting in flats. Definatley makes a little difference. Everything moves well. I'm happy with deadlifting and had a few grinders left in the tank.

Squatting in flats was also very different. I missed the stability of my squat shoe. Got through them all the same.

everything else was handy enough.

Alf Veedersane · 25-07-2017 8:02am

What had you been deadlifting in?

Dtp1979 · 25-07-2017 8:07am

Alf Veedersane wrote: »

What had you been deadlifting in?

Squat shoes

Alf Veedersane · 25-07-2017 8:10am

Dtp1979 wrote: »

Squat shoes

No wonder they felt better. Squat shoes alter the leverages and add a little to your ROM.

Dtp1979 · 26-07-2017 7:55am

Cycle 5 week 2 OHP

42.5 x 3
47.5 x 3
55 x 3 (+1)

Lat pulldown 75kg. 10,10,9

Seated DB press 20kg. 12,12,7

T-bar row 55kg x 3 x 10

DB Shrugs 40kg x 3 x 15

Rev cablefly 4.5 x 3 x 12
Biceps 24 x 3 x 12
Triceps 24 x 3 x 12

OHP felt heavy today. I equalled my rep record of 55kg. The final rep went up easier than it did the last time I did 4 reps.

Nearly have 3x10 @75 on the lat pulldown. Hopefully next time.

Pleasantly surprised how much of an improvement in reps with DB ohp. Got 4 more than the last session.

Have to remind myself to be careful with the T bar rows. If just 1 rep is pulled up too quick and reckless then it's goodbye nuts.

Instead of doing biceps facing the cable machine I decided to turn my back on it, bring the cable through my legs and do it that way. Surprised how much I felt it in my abs so I'll continue with that.

Dtp1979 · 27-07-2017 7:51am

Cycle 5 week 3 Squat

Toe squats
95 x 5
107.5 x 3
120 x 1 (+4)

RDL 120kg x 3 x 8

Barbell lunge 55kg x 3 x 10

Leg extension 55 x 4 x 12

Leg curl 45.5 x 3 x 10

Calf raise 130kg x 4 x 15

squats moved lovely today. I can't believe I just did 5 reps of my current 1RM. Looking forward to testing soon. I've tried the technique Greg nucklos told Hanley about but I can't get the hang of it yet. Awkward. Very happy. The 5 were solid too

Just thinking about it every excersise above was a PB today. Some bigger than others but pb's all the same. Except for calf raises

Dtp1979 · 28-07-2017 8:07am

Cycle 5 week 3 Bench Press

65 x 5
75 x 3
82.5 x 1 (+2)

Pull ups +10. 5, 5, 4.75

Partial bench 75kg 8,8,6

Shrugs 125kg 3 x 12

Dips +15kg x 3 x 8

Rev cable fly 6.8. 10,10,9
Triceps 25 x 3 x 12
Biceps 25 x 3 x 12

Bench felt heavy today. I was aiming for 3 reps, hoping for 4. No way 4 was happening

So close to 3x5 pull ups

Everything else was good

Dtp1979 · 01-08-2017 7:51am

Cycle 5 week 3

132.5 x 5
147.5 x 3
167.5 x 1(+3)

Anderson squat 87.5 x 3 x 8

Hip thrust 180kg 10,10, 1

Kettlebell swing 20kg x 3 x 25

Calf raise 130 x 4 x 15

4 reps with 2 left in the tank at 167.5. Happy enough with that. They all moved pretty well and I'm happy with the form. Might video it again in case I'm missing something

Anderson squats actually got easier as the sets went on

Hip thrust came to a grinding halt with a lovely cramp starting set 3

Next cycle I'm gonna add in paused 1" off the ground and paused at the knee deadlifts as they come highly recommended on one of hanleys latest mails

Dtp1979 · 03-08-2017 8:00am

Cycle 5 week 3 OHP

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

Lat pulldown 75 x 3 x 10

DB 60 incline press 20kg 12,10,9

T bar row 57.5 x 3 x 10

DB Shrugs 40kg x 3 x 15
S/s hammer curls 12.5 x 3 x 10

Rev cable fly 6.8 x 3 x 10
Biceps 25 x 3 x 10
Triceps 25 x 3 x 12

Shoulder press machine 35 x 3 x 10

Tough one today. Was hoping for 3 reps but lucky to scrape 2. Im nearing my 1RM now which I'd imagine is 60. What happens when I get to 60? Does that mean I'll pretty much be testing max every third week? I'm thinking it's time to start using micro plates.

Finally got 3x10 on lat pulldown. Gonna drop the reps a tad and increase the weight next cycle.

DB press was tough. Not a hope of 12 reps on set 2 but overall I got the same total reps as last week

Alf Veedersane · 03-08-2017 8:41am

What's your training max for OHP?

Dtp1979 · 03-08-2017 10:52am

Alf Veedersane wrote: »

What's your training max for OHP?

Havent testedin a while but my old 1RM was 55. Gone past that now. I'd say 60 now

Alf Veedersane · 03-08-2017 10:57am

Dtp1979 wrote: »

Havent testedin a while but my old 1RM was 55. Gone past that now. I'd say 60 now

No, the training max that you use for the numbers in 531.

There are some rules around resetting the TM to reflect the new actual max, e.g. 60, and then going back to a certain cycle (as you can probably tell, I'm not too au fait with the cycles in 531).

The premise is to adjust the TM (upwards) at certain intervals and then base your training off that so you can do the prescribed sets and reps so you'll be increasing the volume on the last time you did that cycle by virtue of having a higher TM.

Dtp1979 · 03-08-2017 6:07pm

Alf Veedersane wrote: »

No, the training max that you use for the numbers in 531.

There are some rules around resetting the TM to reflect the new actual max, e.g. 60, and then going back to a certain cycle (as you can probably tell, I'm not too au fait with the cycles in 531).

The premise is to adjust the TM (upwards) at certain intervals and then base your training off that so you can do the prescribed sets and reps so you'll be increasing the volume on the last time you did that cycle by virtue of having a higher TM.

Yes I do add 2.5 to presses and 10 to DL/squat each cycle. Would I be right in saying I should add a bit less to pressing as I'm getting near my max? Use micro plates?

Alf Veedersane · 03-08-2017 6:35pm

Dtp1979 wrote: »

Yes I do add 2.5 to presses and 10 to DL/squat each cycle. Would I be right in saying I should add a bit less to pressing as I'm getting near my max? Use micro plates?

Isn't there something there about redoing cycles?

The weight shouldn't be increasing continuously ad infinitum, though I'm open to correction on that. He says it himself...it's training not testing so using micro plates is still edging closer to your actual max and you're barely eking out 2 reps as it is.

Dtp1979 · 03-08-2017 6:57pm

Alf Veedersane wrote: »

Isn't there something there about redoing cycles?

The weight shouldn't be increasing continuously ad infinitum, though I'm open to correction on that. He says it himself...it's training not testing so using micro plates is still edging closer to your actual max and you're barely eking out 2 reps as it is.

Yeah you're right. Would you think I'd probably be better off scaling back to where I can push out 4 or 5 reps?

Alf Veedersane · 03-08-2017 7:22pm

Dtp1979 wrote: »

Yeah you're right. Would you think I'd probably be better off scaling back to where I can push out 4 or 5 reps?

I'm not sure what Wendler prescribes but it's something along the lines of doing X cycles, establish new TM, dropping back Y cycles where presumably it's higher volume at lower %.

If you drop back and build on the volume at similar weights from previous time, you will get stronger.

The majority of strength work is done in the 65-85% range of actual max.

Dtp1979 · 06-08-2017 9:42am

Cycle 6 week 1 Squat

Toe squats to 60

85 x 5
100 x 5
112.5 x 5 (+4)

DL Paused at knee 100kg x 3 x 6

Reverse lunge 60 x 3 x 10

Leg extension 57.5 x 4 x 10

Calf raise 130 x 4 x 15

Squats felt heavy and sloppy today but I pulled It together today for the final set. The last rep was a bit wobbly but I'm very very happy to get 9 reps on week 1. I was aiming for 4-5

Paused at knee Deadlift was quite easy. Hanley suggests not going too heavy and to work on technique. I felt technique was spot on so can't see the harm in going heavier

Lunge was a disaster. Anyone looking at me must've thought I was drunk. Shocking stuff. Balance al over the place. 3 sets I want to forget. The jump from 55 to 60 was too much it seems

Higher weight slightly lower reps on the leg extension, although I felt I could've done 12's

Dtp1979 · 09-08-2017 7:50am

Cycle 6 week 1 Bench Press

57.5 x 5
67.5 x 5
77.5 x 5 (0)

Pull ups +10kg x 3 x 5

Partial bench 75kg x 3 x 8

Shrugs 125kg x 3 x 12

Dips +15kg x 3 x 8

Rev cable fly 6.8 x 3 x 10
Biceps 25 x 3 x 12
Triceps 25 x 3 x 12

Well I know now that 77.5kg is my 5 rep max, although I'd have said that 75 was a week ago. Time to scale back a few cycles and drop the weight

I'm pretty sure I got the 5th rep of the pull-ups. It's hard to know when your body is shaking and arms numb but I'm happy that it was in

Partial bench was a killer and happy enough that dips moved ok

Dtp1979 · 10-08-2017 7:57am

Cycle 6 week 1 Deadlift

Paused 1" off floor DL up to 100kg

117.5 x 5
135 x 5
152.5 x 5 (+0)

Anderson squat 90kg x 3 x 8

Core
Crunches +12kg x 3 x 12
Leg raises x 3 x 12

Leg curl 45.5kg. 10,10,9

KB swing 20kg x 3 x 15

Calf raise 80kg x 4 x 20

Deadlift felt heavy today. I think I warmed up too much with the paused lifts.

Again Anderson squat seems to get easier as the sets went on.

I've thrown core into the middle now cause that way I'll do it. Adding in on at the end of a workout is making it too easy to avoid if I'm tired or running out of time. I'll do the same on squat day.
Time to turn this 6 pack into an 8 pack.........Ha Ye right

Calf raise at much lighter weight cause my little footsies kill me when I use the light soles of my deadlifting shoes for them.

Dtp1979 · 16-08-2017 7:44am

Cycle 6 week 1 OHP

40 x 5
47.5 x 5
52.5 x 4 (-1)

Lat pulldown 80 x 3 x 8

DB incline press 20kg 12,10,7

T bar row 57.5 x 3 x 10

DB shrugs 40kg x 3 x 15
Curls 12.5 x 3 x 10

Rev cable fly 6.8 x 3 x 10
Biceps 25 x 3 x 12
Triceps 25 x 3 x 12

Shoulder press machine 35. 10,10,8,8

I'm gonna use week 3 to test all my 1RM lifts. OHP moved ok today. Form was solid. I just wasn't strong enough to get 5, simple as that.

Happy enough with lat pulldowns.

Db pressing is always hit and miss with me today. On a good day I'm wayyyy better. Everything else was easy enough

Dtp1979 · 18-08-2017 7:43am

Cycle 6 week 2 Squat

Toe squats up to 80kg

92.5kg x 3
105kg x 3
120 x 3 (+2)

Paused at knee DL 100kg x 3 x 6

Core
Plank 1min x 3
Side plank raises x 3 x 15

Leg extension 60 x 4 x 10

Calf raises 130kg x 4 x 15

Upped the weight for toe squats today and my main lifts definatley felt more comfortable. Equalled my 5rm and I'd say I had 1 more there If I really went for it.

Paused at knee DL was too easy.

Leg extension were a first at 60. Got through them easily enough.

Next squat session ill be testing my 1RM.

Dtp1979 · 19-08-2017 9:39am

Cycle 6 week 2 Bench Press

62.5 x 3
72.5 x 3
80 x 3 (+1)

Pull ups +10kg x 3 x 5

Partial bench 75kg 8,8,6

DB Shrugs 40kg x 4 x 15

Dips +15kg x 3 x 8

Rev cable fly 6.8 x 3 x 10
Biceps 25 x 3 x 12
Triceps 25 x 3 x 12

Pec Dec 45 x 3 x 12

I'd went for a slightly narrower grip, maybe 20mm each side. Not sure it mattered but I'm happy with how the bar moved. It felt solid. 80x4 wasn't too bad considering I'm shjte at benching.

Pull-ups are never easy.

Don't know what the hell is going on with partial bench. One week I got all reps, the next it's torture and I get nowhere near 8.

Dips are getting easier

19-08-2017 9:54am

What's partial bench now

Dtp1979 · 19-08-2017 10:09am

bluewolf wrote: »

What's partial bench now

Do u mean what is a partial bench or what I'm currently lifting on it?

Alf Veedersane · 19-08-2017 10:09am

bluewolf wrote: »

What's partial bench now

Pin press, afaik

19-08-2017 10:24am

Ahhh okay
Yeah i meant what was it

Getting stronger getting older

Comments