The 40 Plus Journal Part 2 - The Search For Strength

No mate, I train alone, always have done really.
I'll pop over to your journal I have some questions.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg

Deads
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 180 kg
1 x 190 kg (f)

Flat BBBP
5 x 60 kg
5 x 100 kg
3 x 110 kg
1 x 115 kg
1 x 120 kg
1 x 120 kg

First time of trying all 3 lifts in one session, had to do deads after squats couldn't get on bench, all done in about 80 mins.
160 squat was nowhere near depth so I'm not having it as a PB.
Felt a twinge in my lower back from picking up a 5 kg plate, took deads very carefully and didn't pysh the 190.
The 115 bench was sort of paused as was the last 120 but they were both very hard.
The twinge in my back is an old injury that's been aggravated, we'll see what the next few days bring, comp is looking doubtful.

You'll be ok on the day mate.

Formerly Known as Old Git


You'll be ok on the day mate.

Sadly not mate, I've ruled myself out as of this morning.
The back is still painful to say the least, I won't be training for the rest of the week.
Hopefully your leg will be ok and you'll be able to go though.
 

Tonights training

Flat BBBP (Smith Machine)
10 x bar only
5 x 70 kg
5 x 90 kg
5 x 110 kg

Flat BBBP
5 x 100 kg
5 x 110 kg
2 x 120 kg
2 x 120 kg
2 x 120 kg
8 x 100 kg
6 x 100 kg
5 x 100 kg

No deads or squats for a few days, back is still sore and tight.
Some good volume tonight.

Pity about the old back mate, but good pressing anyway.

Cheers Malc
Hopefully it will heal soon, I'm looking at either the Lancs and Cheshire on 24/05 or the South Yorkshire on 06/06 now for my first comp.

Depending on my job situation mate, I might even join you at the Lancs & Cheshire.

Todays training

Hack Squats
10 x frame only
5 x 50 kg
5 x 90 kg
5 x 130 kg
4 x 170 kg

Squats
5 x 60 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

Flat BBBP
5 x 60 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

Deads
5 x 60 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

Plenty of volume but kept things light because of my back, a couple of minor twinges but it held up well.
I've bought a belt, it should arrive soon, got a bargain off e-bay.

Tonights training 

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
3 x 120 kg
3 x 120 kg 
3 x 120 kg
3 x 120 kg

Flat BBBP
5 x 60 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

Deads
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
3 x 160 kg
3 x 160 kg
3 x 160 kg
3 x 160 kg
 
Lots of volume again but still relatively light, a real confidence booster tonight for my back.
Plenty of food and rest over the weekend then back to the regular routine on Monday.

Tonights training

Military Press
10 x bar only
5 x 40 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg

Decided to train last minute, forgot the gym shuts early today so only had 30 mins.
Also did some curls.

Weekly update 

I normally do these on Sunday but haven't done one for a couple of weeks.
Weight is now 94.0 kg, that's 3.5 kg put back on the last 2 weeks, my own fault, done nothing but eat lately.
I'm thinking about entering the shape up comp which starts on the 4th May to bring the weight down, if I do then I'll aim to be down to below 90 kg by the end of May and possibly down to 82.5 kg to compete at the North Midlands on 26th July.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 140 kg
2 x 150 kg
5 x 120 kg

Rope Crunches
50 x 13 plates
30 x 13 plates
20 x 13 plates

Hyper Extensions
8 x 20 kg
8 x 20 kg
8 x 20 kg

2nd at 150 could have been better.
Another twinge in my lower back when I started doing Hyper Extensions, quite painful now.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 110 kg
2 x 120 kg
2 x 120 kg
2 x 120 kg
8 x 100 kg

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
Over and under grip
5 x 140 kg
Chalk and belt on
5 x 160 kg
3 x 180 kg
1 x 205 kg (f)

I'm sure the 205 is there but I've very little confidence in my lower back at the moment after recent events, it will come.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
Belt on
5 x 140 kg
3 x 150 kg
1 x 160 kg
1 x 160 kg (PB)
1 x 165 kg (PB)
Belt off
5 x 120 kg

First time using a proper PL belt for squatting and it made quite a difference, the way it supports my lower back has restored my confidence a bit and being able to push against it with my core is a big help.
The first 160 wasn't deep enough so I did it again, it felt good so I went for the 165. That's 10 kg more than my previous PB.

Some good sessions. All 3 lifts aint easy. Not just the load and being tired, but giving the lifts full concentration over the time.

Hope you back is managable?
 
Good pb in the squat too. Looks like your using the belt correctly!

iaink


Some good sessions. All 3 lifts aint easy. Not just the load and being tired, but giving the lifts full concentration over the time.

Hope you back is managable?
 
Good pb in the squat too. Looks like your using the belt correctly!

Cheers Iain
 
Now I'm coming up to my first comps I thought it would be good some practice at doing all 3 in one day.
The back is a bit tricky, I just need to be careful and allow myself to recover.
I'm happy to have passed the 160, I didn't think it would be on the cards just yet.
180 will be my first major milestone for the squat, I think 4 plates a side is a respectable 1RM for my first year of 'proper' PL training.

You are doing very well mate. Excellent PB's

Cheers Malc.

Tonights training

Incline BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
5 x 90 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg

Squats
5 x 60 kg
5 x 100 kg
5 x 140 kg
2 x 160 kg
2 x 160 kg
1 x 170 kg (PB)

Happy with that, a good 170, squatting is going well now I'm doing it twice a week.
Weight is up to 94.3 kg though, need to something about that before I compete in June, might enter the shape up, not sure yet.