The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

T Bar Rows
10 x bar only
5 x 20 kg
5 x 40 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg

Partial deads (Smith Machine)
10 x bar only
5 x 70 kg
5 x 110 kg
5 x 150 kg
5 x 190 kg

Deads
5 x 60 kg
5 x 100 kg
5 x 140 kg
5 x 180 kg
1 x 205 kg (PB)

DB Curls
5 x 30 lb, 5 x 35 lb, 5 x 40 lb, 5 x 45 lb, 5 x 50 lb, 5 x 55 lb, 4 x 60 lb

Meant to do deads first but the gym was a bit busy.
First time doing 5 x 180 kg, very hard.
A PB on squats and deads already this week, I'll have a crack at a 130 kg bench on Thursday to try and make it 3 out of 3.

PB's a plenty matey.

Cheers Malc
That 205 dead takes me past a gym total of 500 kg.

Nice.

Tonights training

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

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 175 kg (PB)

The lightest of touches on the BP at 130 but still a touch, the triple at 120 was ok but could have been more controlled, first time I've done a triple though.
I think the 180 is there for the squat, it was a tired 175 but then again I've had a squat and dead PB already this week.
2 PB's in one session! 4 PB's in a week! Added 17.5 kg to my gym total this week, very happy with that.

Tonights training

Seated DB Press
10 x 20 lb, 5 x 30 lb, 5 x 40 lb, 5 x 50 lb, 5 x 60 lb, 5 x 70 lb, 5 x 80 lb, 4 x 85 lb

Lat Raises
5 x 8 30 lb

Shrugs (Smith Machine)
8 x bar only, 8 x 70 kg, 8 x 110 kg, 8 x 110 kg, 8 x 110 kg

Rope Crunches
5 x 20 14 plates

Tricep Pressdowns
8 x 10 plates, 8 x 11 plates, 8 x 12 plates, 8 x 13 plates, 8 x 14 plates

Cable Curls
5 x 8 10 plates

Lots of volume but I was just killing time after the OH pressing waiting for the wife to get her nails done. Gave the legs a rest as I've squatted twice and deaded this week already.

Sunday update

I'll start doing these again as I've entered the shape up, I've no intention of going all out as in previous shape ups, I'm just using it to bring my weight down under 90 kg for the South Yorkshire Open on 06/06, then to stay under it for the North Midlands in July and possibly the All England in August.

Weighed in today at 92 kg, down 1 kg from last week.
I've not done anything special, just ate less and moved more as the saying goes.

Todays training

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

Very disappointing.
I had every intention of doing a triple at 160 then trying a 180 pb but there was just nothing there, even the 140 x 5 was very hard.
Probably a combination of the hard week last week, training in the morning not the evening and also being on reduced calories to try and drop a few pounds before the comp.

I guess we all have ups and downs mate. Bloody good un next time mate eh?

Good stuff matey - might just be tempted to do some P/L training once I've got this shape up malarkey out the way.

Whereabouts do you train bud?

Formerly Known as Old Git


I guess we all have ups and downs mate. Bloody good un next time mate eh?

I'll squat again on Friday mate, should be back to normal then.
 

donnyboy


Good stuff matey - might just be tempted to do some P/L training once I've got this shape up malarkey out the way.

Whereabouts do you train bud?

I train at Intrim in Long Eaton between Nottingham and Derby.
Have a look at the link in my sig for GBPF North Midlands, it's a good place to start being as you're in Lincolnshire.
 

Tonights training

Tricep Dips
5 x BW only
5 x BW + 20 kg
5 x BW + 40 kg
3 x BW + 50 kg
3 x BW + 50 kg
3 x BW + 50 kg
3 x BW + 50 kg
3 x BW + 50 kg

Incline BBBP
5 x 60 kg
5 x 80 kg
1 x 100 kg
1 x 100 kg
1 x 100 kg
1 x 100 kg
1 x 100 kg

Flat BBBP
3 x 100 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg

Had to dips first so went heavier than I have done before, it left my triceps shagged for pressing though.

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt and chalk on
5 x 180 kg
1 x 210 kg (PB)

Supported T Bar Rows
10 x bar only
5 x 20 kg
5 x 40 kg
5 x 60 kg
5 x 60 kg
5 x 60 kg

Chins
5 x BW only
5 x BW only
5 x BW only

Curls
5 x bar only
5 x 27.5 kg
5 x 47.5 kg
5 x 47.5 kg
5 x 47.5 kg

A nice smooth 210, far from easy but the 215 is there.

Well done on the 210 Les, excellent pulling.

Well done. Nice pb.

Formerly Known as Old Git


Well done on the 210 Les, excellent pulling.

Cheers Malc

iaink


Well done. Nice pb.

Thanks Iain.
 

Well done on the 210 - coolio

btw - Newark's not quite over the border , still in Notts

donnyboy


Well done on the 210 - coolio

btw - Newark's not quite over the border , still in Notts

Cheers mate
 
Definitely North Midlands then.