The 40 Plus Journal Part 2 - The Search For Strength

Sunday update
 
A solid if not spectacular weeks training, managed to train every day this week.
Diet has been good all week, cheat day today.
Dropped another 1/2 kg, weight is down to 89.5 kg from 93.0 kg 4 weeks ago.
First comp is in 2 weeks, I'll probably try to drop another 1/2 kg before then, I'm not 100 % convinced of the accuracy of my scales compared to calibrated ones.
 

40 plus


Do you find that the time from the weigh in to the first lift is enough time to get carbs and fluid into your body? 
  

 
Almost allways. Firstly if you have only lost 1-2kg via a days reduced food/liquid intake then you won't really have lost any strength through it.
 
One meal and a few drinks will do the job and if you weigh in at 8-9 then you'll lift-off will be 10-11, so 1-2 hours is the norm and thats no probs. Key is not to chugg down liquids and stuff yourself. You'll just feel like ****, and if your down pints you'll just piss some of it out anyway. You only need to do this if you have lost some serious mass. Even then better to not stuff food down to much.
 
After the weigh in I'll just promptly have a meal (sarny, shake etc) and a start sipping on water. Job done.
 
In between each lift I'll get some food in and a drink. The number of flights lifting will determine how much time you have to do this.
 
I find 3 flights is a sweet spot. You lift, then there's a whole flight of lifts in which time you can eat and chill, before you need to warm up. Two flights and it's a rush but at least it's all over quick, four flghts plus and it starts to become a long day.

Training looks good, nice, simple and to the point.

Enjoy your first comp mate.

iaink

40 plus


Do you find that the time from the weigh in to the first lift is enough time to get carbs and fluid into your body? 
  

 
Almost allways. Firstly if you have only lost 1-2kg via a days reduced food/liquid intake then you won't really have lost any strength through it.
 
One meal and a few drinks will do the job and if you weigh in at 8-9 then you'll lift-off will be 10-11, so 1-2 hours is the norm and thats no probs. Key is not to chugg down liquids and stuff yourself. You'll just feel like ****, and if your down pints you'll just piss some of it out anyway. You only need to do this if you have lost some serious mass. Even then better to not stuff food down to much.
 
After the weigh in I'll just promptly have a meal (sarny, shake etc) and a start sipping on water. Job done.
 
In between each lift I'll get some food in and a drink. The number of flights lifting will determine how much time you have to do this.
 
I find 3 flights is a sweet spot. You lift, then there's a whole flight of lifts in which time you can eat and chill, before you need to warm up. Two flights and it's a rush but at least it's all over quick, four flghts plus and it starts to become a long day.

Thanks Iain
 
All taken on board.
 
Looking forward to it now.
 

badboy007


Training looks good, nice, simple and to the point.

Enjoy your first comp mate.

That's me to a tee mate, nice and simple.
I'm looking forward to the first comp, the experience will do me good for my first divisional comp in July.
 

Todays training

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

Rope crunches
4 x 25 x 14 plates

First 160 wasn't deep enough, walked out with 170 but put it back.
Squatting in the morning really is a struggle for me but it's something that will happen in a comp so I'll have to get better.
Currently I don't use any kind of energy or caffeine drinks before training, it might be time to give it a go.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
1 x 120 kg
3 x 110 kg
1 x 120 kg
2 x 115 kg
3 x 110 kg
2 x 110 kg
2 x 110 kg

Dips
5 x BW + 40 kg
2 x BW + 50 kg

I think I'm ready for a break, very laboured tonight.
I'll get the comp out of the way, have a week off then get back to a cyclic routine.

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt and chalk on
3 x 180 kg
1 x 215 kg (f)
1 x 200 kg (f)
1 x 180 kg

Supported Rows
3 x 5 80 kg

Neutral Grip Chins
3 x 5 BW only

DB Curls
3 x 5 50 lb

Sh!t, sh!t and sh!t again.

Suggestion. Next time you miss a pb attempt don't worry about doing any more heavy singles. Plus doing 3 reps is not needed. I often do singles from 180 myself.

How many weeks to your comp?

Cheers Iain
I have been doing 5 reps at 180 but dropped it down to 3 to have a good go at the 215, hardly got it off the floor.
Comp is a week on Saturday but as it's my first it will be more for the experience and trying to get 9 lifts passed than anything else.

Tonights training

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

Seated DB Press
5 x 50 lb
5 x 60 lb
5 x 70 lb
5 x 75 lb
3 x 80 lb

SLDL
10 x bar
5 x 60 kg
5 x 100 kg
5 x 100 kg

A few shrugs

I planned to do 5 sets of DL's but I got a twinge in my right hamstring that said I should stop.

Sunday update
 
Training not great this week, I've hit the weight I wanted to but I feel I've lost a bit of strength after losing 4 kg in 5 weeks.
I think a week off from training will do me good, that will come after Saturdays comp.
Weight this morning is 88.7 kg but I'm a little dehydrated.

Tonights training

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

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
1 x 110 kg (paused)
1 x 115 kg (paused)

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

Belt and chalk on
1 x 180 kg
1 x 200 kg

Apart from a little twinge under my right arse cheek, tonight was the best I've felt in the gym for a while.
I had a go at what i now think will be my openers and second lifts on Saturday, squats were deep, bench was paused and deads went up quick.
Trained in my singlet tonight for the first time, felt ok, snug but not tight.
No more training now, just clean diet, steady walks and a little stationary bike to keep my weight steady until Saturday.

40 plus


Cheers Iain
I have been doing 5 reps at 180 but dropped it down to 3 to have a good go at the 215, hardly got it off the floor.
Comp is a week on Saturday but as it's my first it will be more for the experience and trying to get 9 lifts passed than anything else.

Good luck on sat. You probably trained a little too hard this week but its all experince. Get your openers in nice and smart and your good too go.
 
Think on; this no matter how nervous you feel the day of the comp, once you get you opening squat in it'll be smiles all the way!

Yeah good luck this weekend mate. Where  and what is the comp?

iaink

40 plus


Cheers Iain
I have been doing 5 reps at 180 but dropped it down to 3 to have a good go at the 215, hardly got it off the floor.
Comp is a week on Saturday but as it's my first it will be more for the experience and trying to get 9 lifts passed than anything else.

Good luck on sat. You probably trained a little too hard this week but its all experince. Get your openers in nice and smart and your good too go.
 
Think on; this no matter how nervous you feel the day of the comp, once you get you opening squat in it'll be smiles all the way!

Cheers Iain
Sound advice as usual.
I think you're right, once I stand up with that first squat I'll feel loads better.
 

Bill45


Yeah good luck this weekend mate. Where  and what is the comp?

Cheers Bill
It's the GBPF South Yorkshire Un-equipped Open in Adwick le Street, Doncaster on Saturday.
 

How did it go Les?

South Yorkshire Open 06/06/09

Weighed in at 88.1 kg which means that my digital homes scales are pretty accurate.
I decided last week that my openers would be 160/110/180, these were weights I lifted comfortably last Monday.
On the day, my head over ruled my heart and I decided to drop them to weights I could do 5 comfortable reps with as I had no idea what to expect, opened with 140/100/180.

Squats
140 kg
160 kg
170 kg

No problems at all, very relieved that my depth was ok.

Bench
100 kg
110 kg
115 kg (f)

A little bitter sweet, my PB for a touch and go bench in the gym is 130 and I did a paused 115 in the gym last Monday which flew up, didn't concentrate enough.

Deads
180 kg
200 kg
210 kg

More in the tank, 215 or even 220 was there, nearly cocked it all up by not wearing the right socks, I had to do a quick change act between lifts.

Ended up with a 490 kg total which I'm more than happy with as that's the British Masters 1 Qualifying total in my first comp. Came second on the day in my weight class and learned a lot about what happens on comp day, especially the waiting.

Many thanks to Alan Twigg and Phil Wood who I had the pleasure of warming up and lifting with and were very helpful throughout the day.

The comp was very well run by the YNEPF and I'll definitely be going back to the next one.

Very well done mate, superb. See you at the British then?