The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 137.5 kg (PB)
3 x 120 kg

Incline BBBP (Smith Machine)
5 x 70 kg
5 x 90 kg
5 x 100 kg
3 x 110 kg

OH DB Tricep Extension
5 x 80 lb
5 x 90 lb
5 x 100 lb
5 x 110 lb
1 x 120 lb

Finally got my first 300 lb bench
It was only touch and go but a good quality rep, the 140 wouldn't have been there tonight but maybe soon.
I've had a spotter for the last few weeks for the PB attempts and it's made the difference.

My Journal

http://www.northmidlandspowerlifting.co.uk

Well done on the PB mate, going great here.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Supported Rows
10 x frame
5 x 20 kg
5 x 5 40 kg

Pulldowns
5 x 5 18 plates

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt on, chalk on
3 x 160 kg
1 x 180 kg
1 x 190 kg

DB Curls
4 x 65 lb
5 x 60 lb
3 x 5 55 lb

Pushed it a bit further on the deads this week but the 190 felt heavier than it should and was also quite painful, it'll hurt tomorrow I'm sure.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 77.5 kg (f)

Push Press
3 x 80 kg
1 x 90 kg
1 x 95 kg (f)

Seated DB Press
5 x 60 lb
5 x 70 lb
5 x 80 lb

SLDLs
10 x bar only
5 x 5 60 kg

Nothing in the triceps tonight after Wednesdays BP session and not having the usual rest day this week, not surpised at the fails.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 180 kg (PB)

Rope Crunches
5 x 15 plates
5 x 16 plates
3 x 5 x 17 plates

Hyperextensions
5 x BW
5 x 20 kg
5 x 40 kg
5 x 50 kg
2 x 5 x 60 kg

I'm calling the 180 a PB but I would have liked a bit more depth.
I weighed myself yesterday and found that I was 94 kg!!! No wonder my strength has increased.
7 weeks to the British (if I make it) need to do something about it, not tonight though, I'm having a bit of a feed before I try the 140 kg Bench tomorrow night.
Managed to injure myself again tonight on the hyperextensions, a painful twinge under my right glute, injuries are really starting to p!ss me off.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 140 kg (f)
3 x 120 kg
3 x 120 kg
3 x 120 kg
3 x 120 kg

Incline BBBP (Smith Machine)
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 105 kg

Tricep Pressdown
3 x 5 16 plates

Can't complain about the fail, I've had 3 PB's in 3 weeks, it had to end somewhere, the 140 is there just not tonight.
Very painful right hamstring/glute after yesterdays injury, even walking hurts.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar only
5 x 40 kg
5 x 60 kg
5 x 3 x 70 kg

Push Press
2 x 85 kg
1 x 85 kg
5 x 3 x 80 kg

Rope Crunches
5 x 5 x 17 plates

Also did some calf raises and some light higher rep squatting to stretch and pump some blood around the glute area, it's feeling better than it did but still painful.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 140 kg (PB)
3 x 120 kg

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 140 kg

First session since last Friday, had a few days off to feed and rest, felt good to get the 140 kg bench.
Started to get pain in the hamstrings on the squats so called it a day.
I'm going to give it until the weekend to see how training goes and then decide if I'll do the British or give it a miss until next year.

My Journal

http://www.northmidlandspowerlifting.co.uk

Fookin excellent Bench that matey. I have only done it once, but no where near it since! It will be great if you can do the British mate.

Cheers Malc, a bit of another milestone I suppose '3 plates a side' and all that. Time to drop back to reps now, 120 x 5 is the next target which should be there next week.
I'm doing deads tomorrow, that will probably decide if I do the British or not.

My Journal

http://www.northmidlandspowerlifting.co.uk

Todays training

Squats
10 x bar
5 x 60 kg
5 x 5 100 kg

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

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
3 x 120 kg
3 x 125 kg

I haven't trained since Wednesday and I don't normally train on Sundays but the hamstrings felt a bit better this morning so I thought I'd get a session in.
I've kept the deads and squats light for today, I still have a couple of days to decide on the British but it's very doubtful.
I've never done a double at 125 on the bench before so to get the triple was nice.

My Journal

http://www.northmidlandspowerlifting.co.uk

Congrats on the 140 bench mate, great milestone, I'm jealous!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Rob.S


Congrats on the 140 bench mate, great milestone, I'm jealous!

Cheers Rob
My bench has improved massively recently and I got another PB tonight.
I can attribute this to 5 things:
1. Improved technique
2. Better support exercises
3. Increased bodyweight
4. The use of a spotter
5. I'm putting nearly all my effort into the benching sessions as my hamstrings are shagged.
 
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Well done pal! Excellent mislestone +300lbs!

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
2 x 130 kg
1 x 145 kg (PB)

Rope Crunches
1 x 100 stack (light machine)

Pulldowns
5 x 15 plates
5 x 16 plates
5 x 17 plates
5 x 18 plates
5 x 19 plates

Supported Rows
5 x 20 kg
5 x 40 kg
3 x 5 50 kg

I was happy to leave it at 5 x 120 and 2 x 130 as both were PBs, but the chap who spots me convinced me to go for 140 as the double at 130 seemed easy (his words). Having done the 140 last week I said I would have a go at 142.5 but we couldn't find the 1.25 plates so 145 it was.
It was a good hand off from my spotter but it felt very heavy on the way down, it took everything I had and lots of encouragement from my spotter but it went up.
I was floating around the gym on cloud 9 afterwards.

My Journal

http://www.northmidlandspowerlifting.co.uk

... and again! Great stuff

Stonehenge
 
Where the banshees live and they do live well

Cheers Ian
I know I'll never be in your league mate but I'm very happy with that tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Trained tonight but nothing worth logging.
A few sets of hack squats, a few sets of calf raises and regular squats up to a double at 140 kg.
Diet is back on track and I've even managed a couple of sessions on the bike so far this week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 75 kg
1 x 80 kg (f)

Push Press
1 x 85 kg
1 x 90 kg
1 x 95 kg (f)
1 x 95 kg (f)

SLDL
5 x 10 bar only

Seated DB Press
5 x 70 lb
5 x 75 lb
5 x 80 lb
5 x 85 lb
5 x 85 lb

I was going to use 60 kg for the SLDLs but just the bar on it's own was very uncomfortable, I'll try some lightweight regular deads tomorrow and see how that feels.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Rows, shrugs, calves, curls.

Warming up with the bar was uncomfortable which turned into painful as I started to add a bit of weight.
That's definitely it for the British Un-Equipped, as they say on Dragons Den - I'm out.
After the high of the 145 bench on Tuesday this is a very big low, I'm going to take a week off from training.
Cheers.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
4 x 120 kg
4 x 120 kg
4 x 120 kg
3 x 120 kg
3 x 120 kg

Calves, Seated OH DB Extensions up to 5 x 110 lb

Just a quick session tonight to stop the boredom, couldn't keep away for a week. I've been doing lots of stretching and a bit of swimming, hams/glutes feeling better but not 100%.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 5 100 kg

Supported Rows
10 x bar only
5 x 20 kg
5 x 5 40 kg

Lat Raises
5 x 30 lb
5 x 40 lb
5 x 45 lb

DB Curls
5 x 5 50 lb

Seated DB Press
5 x 70 lb
5 x 80 lb
4 x 90 lb

Injury news - hams felt a little tight when squatting but ok, I've developed a pain over the last week in my right elbow joint on the inside around the pronator teres area and while doing the OH Press with the 90 lb DB's tonight I lost my balance on the last rep and dropped the DB onto the top of my thigh. Happy days!

My Journal

http://www.northmidlandspowerlifting.co.uk

Bugger! Ohh well pal. South Mids Divis has a bench meet in nov at Kiddlington near Oxford, if you still fancy putting down some bench pb's on the platform?

Stonehenge
 
Where the banshees live and they do live well

It's definitely worth a look mate, thanks for that.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights session

Incline BP (Smith Machine)
10 x bar
5 x 70 kg
5 x 4 110 kg

Dips
3 x 5 BW + 40 kg

Seated OH Tricep Extension
5 x 90 lb
5 x 100 lb
5 x 110 lb

Nice little support session tonight, happy with that.

My Journal

http://www.northmidlandspowerlifting.co.uk

40 plus



Nice little support session tonight, happy with that.

 
Jolly good.

Tonights training

Supported Rows
10 x bar
5 x 20 kg
5 x 40 kg
3 x 5 60 kg

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 140 kg

Also did calves and some curls
Squats felt ok.

My Journal

http://www.northmidlandspowerlifting.co.uk

Last night

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
4 x 120 kg
3 x 130 kg

Rack Press
5 x 60 kg
5 x 100 kg
1 x 140 kg
1 x 150 kg (f)

Flat BBBP
5 x 5 100 kg

Calves and Abs
3 x 130 is the best triple I've done but  I got a touch from my spotter on the 2nd and 3rd reps so no pb
Triceps have been hammered twice this week so no complaints with the fail on the 150 rack press, might be there if I was fresh.
Happy with being able to squeeze out 5 x 5 at 100 even though I was totally shagged.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
Belt on
3 x 150 kg
2 x 160 kg
1 x 170 kg

Supported Rows
5 x 5 40 kg

Rop Crunches
15 plates x 20, 20, 13, 15, 13, 12, 7

Just a quick session tonight, 170 was a good one, very deep, but more importantly not painful at all, hopefully I'll get to do some deads next week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Supported Rows
10 x bar
5 x 20 kg
5 x 5 40 kg

Hyperextensions, calves and curls

Not a lot of weight but good form and no pain, hopefully the first step on the long road to recovery.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rack Press
10 x bar
5 x 60 kg
5 x 100 kg
5 x 120 kg
2 x 140 kg
1 x 150 kg (f)

Seated Bench Press Machine
5 x 40 kg
5 x 80 kg
5 x 100 kg
5 x 120 kg
5 x 130 kg
5 x 140 kg

Tricep Pressdowns
5 x 12, 13, 14, 15, 16 plates

Rope Crunches
12 plates 30, 30, 20, 20

The double at 140 is the best I've done, the second rep was hard to say the least, really took it out of me and probably why I failed the 150. Had a go on the new Nautilus seated bench pressing machine, it might turn out to be an ok support exercise.

My Journal

http://www.northmidlandspowerlifting.co.uk

What position is the rack press? I assume just off the chest?

Stonehenge
 
Where the banshees live and they do live well

Yes mate, about 3 - 4 inches.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rope Crunches
4 x 25 13 plates

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
Belt on
1 x 160 kg
1 x 170 kg

Leg Press
5 x 80 kg, 120 kg, 160 kg, 200 kg, 240 kg, 280 kg

Got the 170 all wrong but it still went up.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 75 kg

Push Press
3 x 80 kg
2 x 85 kg
1 x 90 kg (f)

Machine Press
5 x 40 kg, 60 kg, 80 kg, 100 kg
3 x 5 120 kg

Lat raises and curls

The double Push Press at 85 kg was a failed triple.
Tried to do some DB presses with 80 lb'ers on a bench without a back rest, couldn't do one rep.
The press machine is a new one for me, it's comfortable to use but the leverage allows you to use a ridiculous amount of weight, I won't be using it often.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 140 kg
Belt on
2 x 160 kg
1 x 160 kg

Abs, calves, leg press, leg extensions

A few calories burnt tonight, need to get the weight down, probably going to do the North Midlands Bench Press comp on 01/11, weighed in at 92.5 on Sunday.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
3 x 120 kg
2 x 125 kg

Rack Press
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 145 kg (f)

Incline Press (Smith Machine)
4 x 110 kg
3 x 110 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

Flyes, pressdowns

Felt weak tonight, I think the reduced calories are starting to tell. 

My Journal

http://www.northmidlandspowerlifting.co.uk

Jealous of your benching mate, your light years ahead of me in the pressing movements!
Sorry to hear about your injury & hope you make a speedy recovery!

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Thanks very much Rob, on the mend now mate, albeit slowly.

My Journal

http://www.northmidlandspowerlifting.co.uk