The 40 Plus Journal Part 2 - The Search For Strength

Well done on the PB

Cheers Rob

No, currently I don't use anything at all, I want to keep it like that for as long as I continue to progress, I should think chalk will be intoduced at some point soon though. Grip is steadily improving and I should think a PB for deads is on the cards for Friday.

As for lifting goals, I'm looking to compete in the Summer, that will be my first comp, I was looking to compete at 82.5 kg but I think 90 kg is more realistic. I'm probably being optimistic but if I can get a 490 kg total at competition standard I'll be very happy, something like a 160 squat, 125 BP and 205 dead would do it.

Bill45


Well done on the PB

Cheers Bill.
 

Where are you looking to compete and under what devision?  I too would like to compete, but when I see what other PL lift I wouldn't want to go there and embarass myself, especially in front of a crowd!
However if there are many lifters around our level or below I think I'd have a go myself!

Regards,

You wouldn't embarrass yourself Rob, I've been to a couple of comps to watch and I've seen nothing but support at all levels.
I'm quite sure that when I compete in the Summer there will be other competitors at my weight and age who will easily lift more than me but we all have to start somewhere. I'll be competing in the GBPF and I was going to do the All England in August as my first comp but it's looking like it will be the North Midlands comp in July as that's my division.

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 115 kg
1 x 120 kg
1 x 125 kg (PB)
1 x 125 kg
Incline DBBP
8 x 95 lb
8 x 95 lb
8 x 95 lb
 
Tricep Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
 
Tricep Pressdowns
5 x 12 plates
5 x 13 plates
5 x 14 plates
5 x 15 plates
5 x 16 plates
 
Did the 125 twice, wasn't happy with the first one, second one was better.
Very happy with the PB but also with the triple at 115.
I've said it before but I need to swap the DBBP for something like incline press on the Smith, I could probably press a bit more than the 95's but I'm risking injury trying to get them into position.

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 185 kg (PB)
1 x 190 kg (PB)

DB Rows
8 x 50 lb
8 x 50 lb
8 x 50 lb

Cable Curls
8 x 6 plates
8 x 7 plates
8 x 8 plates

The 185 felt good so I went for 190, stood up, held it and put it down under control but couldn't have held onto it any longer than I did.
A little light back and bicep work so as not to aggravate my elbows any more.

Good pulling mate, well done.

Cheers Malc
I've got some chalk on the way so hopefully we'll see a bit more soon.

Sunday update 

Weight is up a little again to 92.2 kg, poor diet, no cardio, low training volume, expected as much.
Working away again this week so won't get to the gym until Wednesday.
5 x 5 targets Squat 132.5 kg, BP 105 kg, Deads 145 kg.

Tonights training

Squats

10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
5 x 132.5 kg
5 x 132.5 kg
5 x 132.5 kg
5 x 132.5 kg
5 x 132.5 kg

Rope Crunches
50 x 13 plates
30 x 13 plates
20 x 13 plates
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 45 kg
8 x 50 kg
 
Squats were ok but not good enough to move up to 135.

Solid squatting. What do you mean not good enough to move up? Were you not getting enough depth on the last set or something?

Good training and good pb's!
 
 

 

Bill45


Solid squatting. What do you mean not good enough to move up? Were you not getting enough depth on the last set or something?

It's a bit of everything Bill to be fair. Some reps were probably not deep enough, some were a little 'good morning'.
What I'll do is look at the exercise as a whole and decide if it's been good enough to move on or not.
 

iaink


Good training and good pb's!
 
 

 

Cheers Iain.
 

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg

Tricep Dips
5 x BW + 42.5 kg
5 x BW + 42.5 kg
5 x BW + 42.5 kg

Incline BBBP
5 x 60 kg
5 x 80 kg
5 x 85 kg
5 x 85 kg

Tricep Pressdowns
5 x 12 plates
5 x 13 plates
5 x 14 plates
5 x 15 plates
5 x 16 plates
2 x 17 plates

Good session, BP was good, move onto 107.5 kg for 5's.

Todays training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 145 kg
5 x 150 kg
5 x 155 kg
5 x 160 kg
5 x 165 kg

I have discovered the miracle of chalk!
Used it today for the first time and it's made a big difference.
The plan for today was 5 x 5 at 145 kg, previous bests were 5 x 142.5 and 160 for a triple. Very confident now that the 200 will fall soon.

Sunday update 

Weight is up to 93.5 kg, time to take action, if I'm going to compete at 90 kg I don't mind being a little over but that's too much.
I have to say though that while some of it is fat I've also gained a fair bit of muscle so far this year, quads, shoulders and traps are noticeably bigger.
Not working away this week so should get in some decent volume.
5 x triples targets - Squat 140 kg, BP 112.5 kg, Deads 170 kg.
That's 15 kg more than the DL would have been without the chalk.

Good deadlifting mate. That's a big increase. i take it 200 will be your target when you hit 1 rep week?

Hi mate yeah chalk is a god send u either have king grip or some very good bars in your gym as i couldent hold 130Ks withough chalk with the bars in my place.
 
do you use a belt at all?