The 40 Plus Journal Part 2 - The Search For Strength

Cheers Malc
It's been good progress but now I'm hitting my limits.
Steady as it goes from here on.

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
5 x 102.5 kg
5 x 102.5 kg
5 x 102.5 kg
5 x 102.5 kg
5 x 102.5 kg
 
Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
 
Incline DB Press
8 x 90 lb
8 x 90 lb
8 x 90 lb
 
BP was good, move onto 105 next time I do 5's.
Started to lose form on last set of dips.
DB's are getting harder to get into position as they are getting heavier.

Excellent workout! Heavy and volume. Good stuff

Cheers Bill

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 142.5 kg
5 x 142.5 kg
5 x 142.5 kg
5 x 142.5 kg
5 x 142.5 kg

Lever Rows
5 x 40 kg
5 x 80 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

EZ Bar Curls
5 x 30 kg
5 x 40 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg

Good session, deads were comfortable, grip was much better tonight, 145 next time for 5's.

Thought I'd have a look in 40+, not done in a while. What sort of grip do you use for your deads? Both overhand or over/under grip? Any idea what your 1RM would be around now?

Alright mate
I use both overhand until I get to around 140 kg then I have to go over and under or my grip gives.
I was close to 185 last week but my grip gave out, it's getting better though and I've just started doing Deadlift Holds to improve it.

Tonights training

Seated OH Press (Smith Machine)
10 x bar only
5 x 40 kg
5 x 60 kg
5 x 65 kg
5 x 65 kg
5 x 65 kg
4 x 65 kg
4 x 65 kg

Power Cleans
10 x bar only
5 x 60 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
 
DL Holds
140 kg
150 kg
160 kg
170 kg
170 kg
 
Found out tonight the Smith Machine bar weighs 30 kg, I've only been logging it as 20 kg.
DB holds were done for approx. 10 secs or failure, whichever was sooner, not very long at all at 170, doing them with overhand grip.

40 plus


Tonights training

Seated OH Press (Smith Machine)
10 x bar only
5 x 40 kg
5 x 60 kg
5 x 65 kg
5 x 65 kg
5 x 65 kg
4 x 65 kg
4 x 65 kg

Power Cleans
10 x bar only
5 x 60 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
 
DL Holds
140 kg
150 kg
160 kg
170 kg
170 kg
 
Found out tonight the Smith Machine bar weighs 30 kg, I've only been logging it as 20 kg.
DB holds were done for approx. 10 secs or failure, whichever was sooner, not very long at all at 170, doing them with overhand grip.

Cool, thats like finding a 50 pound note in your pocket you didnt know you had!

good job, its always good knowing your actually lifting more than you thought!

Cheers guys, looking at what other guys are doing I always thought my OH was relatively weak.

Sunday update 

Weight is exactly the same at 89.8 kg.
 
5 x 3 targets for this week:
Squat 137.5 kg, Bench 110 kg, Deads 152.5 kg, Seated OH Press 80 kg, Power Cleans 80 kg
OH Press now includes Smith Machine at 30 kg not 20 kg.

Tonights training
 
Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 137.5 kg
3 x 137.5 kg
3 x 137.5 kg
3 x 137.5 kg
3 x 137.5 kg
 
Rope Crunches
70 x 12 plates
30 x 12 plates
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Leg Press
5 x 120 kg
5 x 160 kg
5 x 200 kg
5 x 240 kg
5 x 280 kg
 
Squats were ok, could have been better but move on to 140 for triples.

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
5 x 100 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
 
Tricep Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
 
Incline DB Press
8 x 90 lb
8 x 90 lb
8 x 90 lb
 
Lots of anger tonight, needed to let off some steam.
Worked on the BP, all good reps, move onto 112.5 for triples.

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 152.5 kg
3 x 152.5 kg
3 x 152.5 kg
3 x 152.5 kg
3 x 152.5 kg

Lever Rows
5 x 40 kg
5 x 80 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

DB Curls
5 x 20 lb
5 x 30 lb
5 x 40 lb
5 x 50 lb
5 x 55 lb
5 x 60 lb
5 x 55 lb

Good session, quite quick, move on to 155 for triples.

Sunday update 

Weight is up a little to 91.0 kg, missed Fridays training session - went to Crufts and ate crap all day, ate crap all day yesterday too.
 
Training will be a little hit and miss this week as I'm working away and won't get to the gym until Wednesday. I'm going to try for PB's instead of doing the 5 x 1, targets are Squat 155 kg, BP 125 kg, Dead 185 kg.
 

Good plan, i think you will get PBs all round with a reduced volume.

Hopefully mate, any more than the targets will also be fine.
 

Tonights training
 
Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 140 kg
1 x 150 kg
1 x 155 kg (PB)
1 x 157.5 kg (f)
 
Rope Crunches
100 x 12 plates
 
Very quick session tonight, the 155 could have been better but I'll call it a PB.
 

Solid progress mate,

Do you use chalk for your deads?  Since I introduced chalk my grip has never been the first thing to give on deads!

What are you lifting goals for the remainder of the year?

Cheers,