Getting stronger getting older

Ohp

30kg x 6
35kg x 6
37.5kg x 6

DB Rev fly 13kg x 3 x 12

DB incline bench 22kg x 3 x 10

Facepulls 31.8kg x 3 x 12


Today was more a loosen my shoulders up and see if that niggle was still there. It is, slightly. It’s not that bad so I really should get it seen to, rather than letting it go and injuring myself. I’ll book in an apt asap.

Db bench is something I’ll continue to do. It has to be almost neutral grip as I’m really confined with the space. An inch wider and I’m hitting off things.

Alf Veedersane wrote: »

Might be worth looking at what may potentially be causing the shoulder problem since it seems to be a recurring issue.

Yea he’s very vague in his diagnosis but he gets results all the same, in 1-2 sessions. I got the best part of a year out of the last treatment.
Honestly I’d say it’s just old mma injuries and the nature of my work that flares it up. Awkward movements never suited me.

Bench press 2

DB bench 25kg x 4 x 12

BB Row 60kg x 4 x 10

Ohp 35kg x 3 x 10

Tricep pushdowns underhand grip x 3 x 10



I’m dropping ohp as a main lift for this program. 2 main benching days. I’ll try progress on the dumbells with hypertrophy more in mind.

Tried the Bossarky warmup and it seems to have worked for benching anyway. I won’t squat until I get the shoulder checked, which is tomorrow morning.

The dumbells moved quite well. Good burn and no massive struggle.

Ohp felt heavy, as it should after the benching.

Squat

Wishbone squat 80kg x 4 x 10

Rdl 100kg x 3 x 8

GHR x 3 x 10

Just because I shouldnt squat doesn’t mean I can’t squat something. I tried these out double leg. Nice quad pump and will be introduced at some stage as a B or C excersise.

Got the box steel but need to weld on the pins. Today I rested it on 2 j hooks

Bench press

55kg x 6
60kg x 6
65kg x 6
70kg x 6
72.5kg x 6

BB row 62.5kg x 4 x 10
DB Rev flys 13kg x 4 x 10

Facepulls 34kg x 3 x 15

Ab wheel x 2 x 10





I did my new shoulder warmup and started hanging from a pull-up bar to fix my old shoulders. I’ll try keep routine this going forward regardless of shoulder issues. Prevention is the best cure n all that.
My voodoo healer seems to have helped a good bit but another session or 2 needed.
Safety squat bar is on order. ITS FOR MY INJURY, STOP JUDGING ME!!!!

Decided to superset the rows and flys to get a good back pump going. It worked. Flys were particularly hard as my I had already done about 60 light ones in the warmups

Stopped at set 2 as I started to feel a strain in my shoulder.

Amari Great Preschool wrote: »

You literally will have a whole gym in there haha

Getting out of hand. Ive no idea where I’m going to put the rowing machine I want to buy

Deadlift

100kg x 6
120kg x 6
130kg x 6
140kg x 6
150kg x 6
** all bealtless

All beltless. Slightly twinged my back on the very last rep. The weight moved fine all throughout.

Wishbone split squat

45kg x 3 x 10 each leg

More weight and reps than the last day. Massive quad pump. I can hardly walk. Think I’ll build a j hook of some description to hold these. The new safety is perfect but it’s a bjtch starting on your knee.

Skipped GHR as I find it taxing on the back at times. Don’t want to risk anything.

Leg extension 50kg x 3 x 12

Oh my quads.
Did these double leg to save time. Off like a duck I go

30 second pull-up bar hang

Bench press 2

DB bench 27kg x 4 x 12

BB row 62.5kg x 3 x 12

Ohp 35kg x 3 x 10
DB Rev flys 13kg x 3 x 12

The 27’s were a tad more challenging today. I’d say I’ll max out at 29 x 12 then move the reps down to get the weight up.

Rows were handy. Plenty more movement for the weight to increase

Ohp was tiring. Shoulder felt ok.

Bench press

50kg x 6
55kg x 5
60kg x 5
65kg x 5
70kg x 5
75kg x 5

Only a tiny bit of qwareness in the shoulder. Weights felt light throughout. Really happy with these today.

BB row 65kg x 4 x 12

Starting to feel these around 10.

Tricep pushdows 25kg x 3 x 15
DB Rev flys 13kg x 3 x 15

Alf Veedersane wrote: »

Found the actual piece of kit (well, he'd linked to where you can buy it) so you get a better idea of what it looks like

https://coahulla-iron.myshopify.com/products/belt-squat-attachment

I’d make that in 10 mins. Thank you

Alf Veedersane wrote: »

Found the actual piece of kit (well, he'd linked to where you can buy it) so you get a better idea of what it looks like

https://coahulla-iron.myshopify.com/products/belt-squat-attachment

Just looking at that, it’d be quite easy to make this floor mountable and not need to attach it to a rack. It’d be a great space saving home option for folks with no racks

new2tri19 wrote: »

Nice work , is the wishbone split squat like a Bulgarian split squat , rear foot elevated? I did something similar with landmine attachment with barbell end resting on shoulders .killer .
Also do you progress with the toe squats to a deeper plate over time ?
Are you following a plan at the moment ?

My wishbone split squats are basically like lunges. Not brave enough to go Bulgarian yet. No I do t really progress on the toe squats. Just add them in as part of the warmups is enough. I suppose over time when I get reeeeaaaallllyyy strong then I’ll be warming up with 120 so I may be toe squatting that weight, therefore I will be progressing the weight.
The plan I’m following is kind of like 5/3/1. It’s my own and it’s called 6/6/5/5/4/4/3/3/2/2/1/1. Just a stretched out version.

I’m well overdue a morning off so today I did a few SSB squats just to see. I might run these instead of low bar for a few weeks to give my shoulder a rest. It’ll totally mess up the squat portion of this plan I’m doing but so what, it’s not the end of the world.

60kg x 5
80kg x 3
100kg x 3

Just trying to find a starting point without tiring as I want to do these properly tomorrow.
I felt it in my lower back a little, without the belt. Has the belt on for 100kg and it was fine. Feels like it’s forcing me forward. I’m assuming a more upright stance similar to high bar squatting is the right approach, mixed in with constantly pushing the bar back so it doesn’t throw me forward.

Assembled a new commercial hip thrust platform that I got for a very good price. I’ve wanted to re introduce thrusts with decent weight fora while. Lying on my back doesn’t give me the range of motion I require. Putting my back against my bench feels unsafe and unstable. As Goldylocks once said, this one is just right.
Plus, as an added bonus, there’s a solid 5mm checker plate base with it and pins to the side so I can deadlift with resistance bands in the future, similar to that thingy Alan Thrall has.

new2tri19 wrote: »

Your some man for the gym equipment, you have me looking at them ssb bars now!

Be very careful. It’s addictive. If you told me 6 months ago I’d have this amount of stuff I’d have slapped you.

Bench press

55kg x 5
62.5kg x 5
67.5kg x 5
72.5kg x 5
77.5kg x 5

I changed my grip/hand angle on the bar today and I have to say it made a huge difference. They all moved grand. Don’t get me wrong, the last set didn’t feel light. I had Zero shoulder ache, which is a rarity these days and it gave me confidence not to hold back
I think the best thing I did for my shoulders was the static hangs. They seem to be working great, touch wood.

Supersetted with abwheel 5 x 8

BB row 67.5kg x 3 x 10
SS
tricep push down 25kg x 3 x 15

Facepulls 25kg x 3 x 15