The 40 Plus Journal Part 2 - The Search For Strength

Tough times pal! Chin up and enjoy xmass!

Stonehenge
 
Where the banshees live and they do live well

Ignore me mate, just one of those days.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 180 kg
5 x 1 x 205 kg

Rows, pulldowns curls

Form on the last 2 was terrible, nearly all back.
Still, that's 5 singles at 5 kg off my gym and comp pb, move onto 210 for 5 x 1.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Standing OH Press Machine
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 100 kg
5 x 110 kg
2 x 120 kg
1 x 130 kg (f)

Lat raises, shrugs, rope crunches

That's all folks until 4th Jan, no work after tomorrow and no training until then, looking forward to resting and hopefully repairing.
All the best and see you in 2010.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 120 kg
5 x 140 kg

Front Squats
5 x bar
5 x 40 kg
5 x 5 x 60 kg

SLDL's, calf raises, rope crunches

Felt strong tonight after resting over Christmas, the 5 x 140 felt very comfortable and I could have done 9 or 10.
My routine should have been 5 x 5 at 150 tonight but my left knee is still giving me problems so I didn't push it.
My front squat technique needs some work before I up the weight.

My Journal

http://www.northmidlandspowerlifting.co.uk

I missed it off the previous post but I'll just make a note of it now being 2 years of abstinance from alcohol.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 3 x 117.5 kg

Incline Hammer Strength
3 x 5 x 120 kg
2 x 3 x 120 kg

Dips
3 x 5 x BW + 20 kg
2 x 4 x BW + 20 kg

Cable x-overs, pressdowns

Disappointing tonight, I had to get a touch from my spotter on the last rep of the last 3 sets of the bench. I thought the bench would be there tonight after my rest but I just couldn't get any leg drive.

My Journal

http://www.northmidlandspowerlifting.co.uk

Still a nice session though mate.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 180 kg
5 x 1 x 210 kg

Chins, rows, curls all 5 x 5

That's 5 singles equal to my current PB, very tough though especially the last 2 and I used my back far too much.
I've cut all of the crap out of my diet since Monday in an effort to lose some weight so  a lot less calories than usual this week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Push Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg
2 x 80 kg
1 x 85 kg (f)

Standing Press Machine
5 x 80 kg
5 x 90 kg
5 x 100 kg
2 x 110 kg
1 x 120 kg

Lat raises, shrugs, rope crunches

Not great but not painful like it was before Christmas.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
1 x 3 x 160 kg
4 x 1 x 160 kg

Front Squats
5 x 5 x 60 kg

SLDLs
5 x 5 x 60 kg

Calf raises, rope crunches

My first crack at 5 x 3 x 160, I didn't expect to get them all but I expected more than 1 set, went down for the second rep on the second set and didn't come back up.
Front squat technique was much improved, I'll put some weight on the bar next week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
3 x 115 kg
2 x 1 x 130 kg
1 x 125 kg (f)
3 x 1 x 120 kg

Incline Hammer Strength
4 x 5 x 120 kg + 1 x 4 x 120 kg

Dips
5 x 5 x BW + 20 kg

Flyes
5 x 5 x 30 lb - 50 lb

Pressdowns
5 x 5 x 14 plates

1st 130 was good then my spotter dissappeared, 2nd rep was a struggle and just as I'd got there on my own my stand in spotter stepped in and took it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
5 x 5 x 165 kg

Rows, pulldowns, face pulls, curls all 5 x 5

Ok, could have been better, move on to 170 for 5 x 5.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Standing Press Machine
10 x bar
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 100 kg
3 x 110 kg
1 x 120 kg
1 x 130 kg (f)
5 x 100 kg
4 x 100 kg
3 x 5 x 90 kg

Lat raises, shrugs, rope crunches

Missed out the push press and did extra strict press tonight, left bicep tendon still giving me trouble.

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
1 x 160 kg
1 x 175 kg
1 x 175 kg (f)
4 x 1 x 165 kg

Front Squats
5 x 5 x 70 kg

SLDLs
5 x 5 x 80 kg

Calf raises, rope crunches

Target was 5 x 1 x 175.
Having done 5 x 1 x 170 before christmas I thought I might have got 2 or 3 but nowhere near.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 3 x 112.5 kg

Incline Hammer Strength
2 x 5 x 120 kg
3 x 4 x 120 kg

Dips
5 x 5 x BW + 20 kg

Flyes, db extensions

Poor, bench was supposed to be 5 x 5 tonight at that weight.
I expect some more strength loss as I bring the weight down.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 170 kg
5 x 3 x 185 kg

Rows, pulldowns, face pulls, curls

Strength hasn't completely deserted me, decent session tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Push Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg
3 x 75 kg
5 x 1 x 80 kg
1 x 82.5 kg
1 x 85 kg (f)

Standing Press Machine
5 x 80 kg
3 x 100 kg
1 x 120 kg
1 x 130 kg (f)

Seated press, lat raises, shrugs, rope crunches

Not bad.

My Journal

http://www.northmidlandspowerlifting.co.uk

Some good sessions dude, nice deadlifting, very impressive squats!
When are you next competing?

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

Not bad at all mate. Nice.

Rob.S


Some good sessions dude, nice deadlifting, very impressive squats!
When are you next competing?

It should be the South Yorkshire in early May Rob.
The plan is to compete at 82.5 kg and still qualify for the British.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Formerly Known as Old Git


Not bad at all mate. Nice.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Front Squats
5 x 5 x 80 kg

SLDL's
5 x 60 kg
5 x 5 x 90 kg

Rope crunches

First try at 5 x 5 x 150, not too bad.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good squats.

I hear an 82.5kg lifter squatted 250kg at a BDFPA divisonal! Just makes you shake your head lol

Stonehenge
 
Where the banshees live and they do live well

iaink


Good squats.

I hear an 82.5kg lifter squatted 250kg at a BDFPA divisonal! Just makes you shake your head lol

That's some lift mate, if I ever get a 200 kg squat at any weight I will retire happy.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 2 x 117.5 kg

Incline Hammer Strength
5 x 5 x 120 kg

Dips
5 x 5 x BW + 25 kg

Flyes, pressdowns

Bench is going backwards, should have been triples, a bit tired, not sleeping well.
Support moves were better than usual.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 180 kg
1 x 200 kg
1 x 220 kg (PB)
1 x 230 kg (f)

Rows, pulldowns, face pulls, curls

The routine should have been 5 x 1 x 215 tonight but the idea of a pb attempt before I lose too much weight was put into my head last week.
The 220 was very smooth and I had visions of my first 500 lb dead but I didn't really get the 230 off the floor. Maybe if I'd gone 190, 210, 230 it might have been there but I'll settle for a 10 kg PB increase.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Seated OH Press (Smith Machine)
10 x bar
5 x 50 kg
5 x 70 kg
5 x 3 x 80 kg

Standing Press Machine
3 x 80 kg
3 x 100 kg
1 x 120 kg
2 x 110 kg
3 x 100 kg
5 x 90 kg

Lat raises, shrugs, rope crunches

Just played at it tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Well done on a nice deadlift.

Of the 3 powerlifts I find deadlifts without doubt the hardest to push on after any kind of a pb no matter how good the pb felt.

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain
I'd have to agree, the 220 felt really good but there was nothing else there on the night, maybe another night very soon though.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

I had to stop there as my back went on the last rep at 140. It's a very old injury that I thought had gone for good but I aggravated it by losing my balance and leaning forward on the way up. Not sure how long it will take to heal as this is the first time it's actually gone while training, very painful now though.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thats sh1t news les, sorry to hear that mate.

Very sh!t mate, training was going well but this is a fairly major set back.

My Journal

http://www.northmidlandspowerlifting.co.uk

Managed to train to night but it was a bodybuilder type chest and triceps routine, lots of 3 x 8 type stuff.
Flat benching is out of the question for now as it's too painful/risky but hammer strength machines are ok as they support my lower back.
Deads and squats are also obviously on hold for the foreseeable.

My Journal

http://www.northmidlandspowerlifting.co.uk

Dam sorry to hear!!!

Stonehenge
 
Where the banshees live and they do live well

I did some rehab work tonight for my back with hi rep squats as per the Bill Star Rehab Routine for Muscle Pulls.
A little painful at first as it said it would be but felt much better from the second set, will stick with it.
Also did a back and biceps routine, lots of 3 x 8 with rows etc.

My Journal

http://www.northmidlandspowerlifting.co.uk

More rehab squats tonight, 2 sets of 25 with the bar then added 5 kg and did another set of 25, will continue with this next week.
Standing presses are out for now but did some seated OH pressing and shoulder work, not a bad session considering.
Did some rope crunches which were a little painful.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rehab squats 25 x bar, 25 kg, 30 kg
Chest and triceps routine, 4 exercises for chest, 2 for tri's all 3 x 8

Been ill since last night with flu like symptoms, not eaten all day, not a bad session all things considered.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sorry to hear about your injury mate, especially seen as your deadlift as coming on so much.
I'm sure though soon enough you'll be pulling big numbers again.

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