The 40 Plus Journal Part 2 - The Search For Strength

Cheers Rob
I'm on the mend but it will be a while before I start putting any weight on the bar. I'm getting a bit p!ssed off with injuries, I'd just done 220 and there was a bit more there.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rehab squats 25 x bar, 30 kg, 35 kg
Rows, pulldowns, curls

The back is a long way from being mended but it's starting to feel better.

My Journal

http://www.northmidlandspowerlifting.co.uk

get back to full health mate cant let us over 40 down
 
bw 90k  2011 aim 77k class
 
now
sq 120   DL 160  
 
 
 
 

bodyweight 70k lifts in comp snatch 132.5k cl+jk 160k
78k lifts in training sn 145k cl+Jk 170
front squat ATG 185k x1

I'm trying mate, hopefully on the way back now.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rehab squats 25 x bar, 20 kg, 40 kg
Seated OH press, lat raises, shrugs

Also managed a few sets of light deads which was encouraging.
I'm going to do the same squats tomorrow then next week I'll drop the reps to 15 and up the weight but still nothing too heavy.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rehab squats 25 x bar, 20 kg 40 kg
Chest and tricep routine
Again managed some light deads and also did some light benches which were uncomfortable.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
15 x bar, 3 x 15 x 60 kg

Deads
10 x bar, 5 x 60 kg, 5 x 5 x 80 kg

Back and biceps routine, rope crunches

Squats felt ok with the extra weight, will add a little more tomorrow. The back is better but far from mended and is still pretty painful first thing in the morning.

My Journal

http://www.northmidlandspowerlifting.co.uk

Keep at it pal!

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Squats
15 x bar, 60 kg, 65 kg, 70 kg

Deads
5 x bar, 60 kg
5 x 5 x 100 kg
1 x 140 kg

Shoulder session - OH Presses etc

Pushed it a bit further tonight, slightly heavier squats, 140 dead was fine, loaded the bar with 180 but common sense took over and I left it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
15 x bar, 60 kg, 70 kg, 75 kg

Deads
5 x bar, 60 kg
5 x 5 x 100 kg

Chest and tricep session
 
A little more again, I'll go up to 15 x 80 kg tomorrow then next week I'll drop the frequency to twice a week, drop the reps to 10 and up the weight to about 100 kg.
Managed to get a 5 x 100 on flat bench in between all the other stuff for chest tonight, felt ok on the back.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
15 x bar, 60 kg, 70 kg, 80 kg

Deads
5 x bar, 60 kg, 100 kg, 110 kg, 120 kg, 130 kg, 140 kg

Back and biceps
Rope crunches

Back felt ok on the deads, next week will be more of a PL routine but nothing too heavy.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar, 60 kg, 80 kg, 90 kg, 100 kg

SLDL's, rope crunches

Quick session tonight, squats felt ok, will do more on Thursday and up the weight.

My Journal

http://www.northmidlandspowerlifting.co.uk

100kg whoop :) Its def getting there pal.

Stonehenge
 
Where the banshees live and they do live well

iaink


100kg whoop :) Its def getting there pal.

It's coming mate, I'll be happier when I'm repping with 3 plates rather than 2 but steady as it goes, I'm not in pain that's the main thing.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP

10 x bar
5 x 60 kg
5 x 90 kg
100 kg x 8, 7, 7, 5, 5

Incline Hammer Strength
100 kg x 8, 8, 7

Flyes, cables, db extensions, pressdowns

Happy with that, first 'proper' bench session in a month, currently dieting and weight is just under 90 kg.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good chest session mate, and well done on not puuting on weight whilst injured, that must have taken some willpower.

To be honest Bill the training volume has been quite a bit higher since being injured, lots of sets and reps but not heavy though, done sh!t loads on the bike too.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 110 kg
Belt on
5 x 120 kg
5 x 130 kg
5 x 140 kg

Leg press
8 x 200 kg
8 x 240 kg
8 x 280 kg

Ab stuff

I don't normally train Wednesdays but I fancied getting in a bit more squatting this week to push the back a bit more.
Still got a few doubts in my head but the 5 x 140 was ok.
The recent weight loss was evident when I put my lifting belt on and could pull it in another notch.

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

Rows, pulldowns, curls

I put 200 on the bar but somehow I'd managed to bruise the palm of my right hand when doing the 180's, too painful to grip the bar after that but ok to do rows etc.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Push Press
10 x bar
5 x 40 kg
5 x 60 kg
5 x 5 x 70 kg

Seated OH Press
5 x 8 x 80 kg

Lat raises, shrugs, face pulls.

Harder than it should have been but ok.

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

Leg Press
5 x 10 x 200 kg

Leg extensions, rope crunches

Loaded the bar with 150 and walked out with it, felt a bit of a twinge where my recent injury had been so I put it back.
The 140's felt very good, partly due to my new Karrimor training shoes (bargain at £12), much more sturdy than my old running shoes and with just the right amount of heal for squatting, I would go as far as to say they might add a few more kg's to the bar when I'm fully fit.
Got paid by the gym owner in chocolate pro-peptide tonight for doing his website, very tasty.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 90 kg
100 kg x 9, 8, 8, 6, 6

Pullovers, Incline Hammer Strength, flyes, cables, curls

Happy with the bench, a bit more effort this week, managed an extra rep on each set over last weeks and 2 lbs lighter.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good to see you on the mend fella,
I'm jealous of your max bench!

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

Cheers mate, just about there now, should be doing some decent deads tomorrow.
My max bench was done at a time when I was firing on all cylinders and my bodyweight was more like 95-96 kg, I wouldn't get anywhere near that currently.

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
2 x 200 kg (PB)
1 x 225 kg (PB)

Rows, pulldowns

No idea where that came from tonight, walked into the gym knackered after having done an hour and a half walking today, wife's car is in the garage so I went to work on the train.
The 225 was only just, especially at the top, very close to having to hitch it, 230 wouldn't have been there. Safe to say the back has healed nicely!
Getting stronger while losing weight, long may it last, it won't.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Seated oh press, standing oh press, lat raises, face pulls.

Nothing worth logging, just went through the motions really, very tired tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Great pb dude, you're catching me up!
keep plugging away and 230 will  fall in no time.

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

Cheers Rob
I think that might be it for PB's for a while, maybe when I compete, whenever that is!

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 160 kg

Front squats, SLDL's, power cleans, Ab stuff

The 160 was nice and I fancied putting a bit more on the bar but I'd managed to pull my right arse cheek during warm up, feels like a dead leg now, nothing serious.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Chest and triceps session, nothing worth logging, gym was busy, didn't get to do any flat bench but lots of other sets and reps.

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
3 x 200 kg (PB)
1 x 220 kg

Rows, pulldowns

The triple at 200 was ugly and the 220 was horrible but they went up.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Standing OH Press Machine
10 x bar
5 x 30 kg
5 x 50 kg
5 x 70 kg
5 x 90 kg
3 x 110 kg
2 x 120 kg
1 x 130 kg

Seated OH Press Machine
5 x 8 x 80 kg

Lat raises, shrugs, face pulls, ab stuff.

Not bad, still dieting but energy levels are ok.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Leg Press
Lots of warm up sets up to 240 kg then
10 x 280 kg
6 x 320 kg
2 x 360 kg

Front squats, SLDL's, Ab stuff

No squats tonight, woke up with a twinge in the lower back this morning and the last time I tried to train through a twinge I ended up injured so leg press it was.
Probably some sort of PB for leg press but not important.

My Journal

http://www.northmidlandspowerlifting.co.uk

Nice deadlift pb's and good call on sacking off the back squats!

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain.

My Journal

http://www.northmidlandspowerlifting.co.uk

Last nights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 90 kg
100 kg x 10, 9, 7 

Incline DB Press, Dips, Flyes, Cables, Curls

A struggle but happy to get 10 reps at 100 kg.

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 160 kg
5 x 180 kg
2 x 200 kg

Pin pulls from knee height
1 x 140 kg, 180 kg, 220 kg, 240 kg, 260 kg

Rows, pulldowns

The 200 should have been an attempt at 4 reps but I did the 5 x 160 without belt and chalk and my grip started to go on the 3rd rep, my right palm was a bit painful after that.

My Journal

http://www.northmidlandspowerlifting.co.uk

Last nights training

Standing Press Machine
5 x 50 kg
5 x 70 kg
5 x 90 kg
3 x 110 kg
1 x 130 kg

Seated Press Machine
3 x 10 x 80 kg

Lat raises, shrugs, ab stuff

Definitely starting to notice a strength loss now but not too bad considering I've dropped 10 kg in BW.

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
3 x 150 kg
1 x 160 kg

Leg press
5 x 10 x 200 kg

Leg curls, ab stuff

Everything from 140 and above was a lot harder than normal tonight but weight is down to 86 kg now and I'm on low carbs so it's to be expected. I'll be happy if I can still squat 160 on stage at 82.5.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Incline Bench (Smith Machine)
10 x bar
5 x 70 kg
5 x 90 kg
3 x 110 kg
6 x 100 kg
3 x 8 x 90 kg

Flat bench, flyes, pullovers, curls

Couldn't get on the flat bench tonight, lots of volume instead, weights for Incline include Smith bar at 30 kg, not sure if it actually is but it's more than 20.

My Journal

http://www.northmidlandspowerlifting.co.uk