The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 5 + 1 x 4 x 100 kg

Incline DB Press
5 x 5 x 70 lb

Dips
3 x 3 x BW + 50 kg
 
CGBP
5 x 100 kg
4 x 100 kg
4 x 100 kg

Pressdowns

Plenty of volume tonight, triceps were fried, I got to the 4th set of 5 x 100 and fancied going for a 10 x 5 but ran out of steam.
I normally only weigh myself on a Sunday morning but I jumped on the scales this morning and weight was 84.3 kg, which was a surprise. I should be down in the 83's by Sunday which should leave me very little to do apart from dropping a couple of pounds of water for the following Saturday.

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 220 kg
1 x 240 kg (f)

Pulldowns, rows, curls

18 inch Deads
5 x 140 kg
5 x 180 kg
4 x 220 kg
1 x 260 kg
1 x 270 kg (PB)

I got the 240 about 3 inches off the floor but it could have been a better effort. If I'm feeling good at the comp in 9 days it might be there.

My Journal

http://www.northmidlandspowerlifting.co.uk

.

We'll see mate.
You know as well as anybody that by the time the last deadlift comes around you're pretty shagged.
My current comp PB for deads is 210 so that should go.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hiya matey. Things seem to be going well in here :) Going to try and keep my hand in the journals again so keep up the good work mate :)

http://www.muscletalk.co.uk/Sobriety-and-muscle-m4740429.aspx - Journal.

Cheers CL mate, pop in any time, all is well with training, hopefully competing will be good too.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Seated Press Machine
5 x 70 kg
5 x 90 kg
5 x 110 kg
2 x 130 kg
1 x 140 kg

Shrugs, rope crunches

Woke up with a cold this morning so a little bit of going through the motions. Lost my grip and dropped the bar on push press at 85 kg, a little painful on the wrists and elbows.

My Journal

http://www.northmidlandspowerlifting.co.uk

BW 84.0 kg,
Happy with that, fairly carbed up and hydrated too, Saturday should be ok.
I'll train paused reps on Monday and Tuesday up to my openers.
Still got a stinking cold.
Going to watch the ESM Midlands qualifier today.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Bench
10 x bar
5 x 60 kg
3 x 80 kg
5 x 1 x 100 kg

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 180 kg
5 x 1 x 200 kg

All single squats were paused for a 3 count in the hole, all single benching was paused for a 5 count and all single deads were held for a 5 count and all done in 3 - 4 minutes.
Tonight was supposed to be practicing my openers for Saturday but this was fairly comfortable so I might re-think.
Weighed in at 86.2 kg this morning which is not surprising given my diet of hot dogs, burgers, bacon rolls, sweets, chocolate and ice cream yesterday and a big Indian take away last night. Normal service has now been resumed.

My Journal

http://www.northmidlandspowerlifting.co.uk

Bollocks, **** and bollocks.
I've picked up an injury to my left hamstring, it's at the top, pretty much the same as the one I got at the same time last year.
It started as a niggle about a week ago and I didn't think anything of it but it's gotten a little tighter and more painful each day.
I think the deadlift PB's and attempted PB's recently have been the cause but it's hard to not keep trying them when you are lfting well.
I've decided to still do the comp on Saturday knowing that it will worsen the injury but I won't have a comp for about 6 weeks then, so I should be able to heal before it.
It's obviously knocked my confidence for Saturday though and I'm not sure what to expect.

My Journal

http://www.northmidlandspowerlifting.co.uk

I've weighed myself every 2 hours today to make sure the water is dropping.
07.00 84.5 kg
09.00 84.7 kg
11.00 84.5 kg
13.00 84.1 kg
15.00 83.7 kg
17.00 83.8 kg
19.00 83.1 kg
21.00 82.7 kg

I'm fairly sure the scales are accurate so all is looking well for tomorrow.

My Journal

http://www.northmidlandspowerlifting.co.uk

South Yorks Un-Equipped
Weighed in at 82.0 kg.
Squat
Warmed up to a single at 130 kg then
1. 150 kg
2. 165 kg
3. 175 kg (f)

Bench
Warmed up to a triple at 80 kg then
1. 100 kg
2. 115 kg
3. 122.5 kg (comp PB)

Dead
Warmed up to a beltless single at 180 kg then
1. 210 kg
2. 230 kg (comp PB)
3. 240 kg (PB and comp PB)

Total = 527.5 kg (comp PB) 4th place in the 82.5 kg class.

Very happy with todays performance, a big increase in my comp PB and at a BW class lighter.
There's no shame in coming 4th today, the level of competition was very high with some excellent lifters there. If I'd have lifted this total last year, I would have won the 90 kg class!
My hamstring injury held up well due to all the Anadin I had taken, I'm not sure if it's gotten worse, we'll see what the morning brings.

My Journal

http://www.northmidlandspowerlifting.co.uk

A quick update.
My next comp was always going to be the North Mids but for some reason I thought it would be mid June, the date has been announced for 18th July. I did think about trying to fit in another comp but there's nothing suitable.
I'm going back to the gym tonight for the first time in a week but all sessions this week will be fairly light de-load sessions.
Plan for the next 10 weeks up to the comp:

Stay around 84 kg but gain a little muscle and lose a little fat.
Improve CV fitness and include some sprints in training.
Improve 5 rep max and single rep assistance on all lifts
Aim for PB's on all lifts at comp - minimum 172.5 Squat, 125 Bench and 242.5 Dead for a 540 total.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squat
10 x bar
5 x 60 kg
5 x 5 x 100 kg

Bench
10 x bar
5 x 60 kg
5 x 5 x 80 kg

Dead
10 x bar
5 x 60 kg
5 x 100 kg

Rope crunches

Just a quick, light deload session tonight after the comp.
I planned to do 5 x 5 x 140 for deads but the left hamstring is still a bit tender so I stopped at 100.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Pulldowns, rows, curls, SLDL's.

A quick back session tonight with a few sets of SLDL's with the bar only thrown in. Not ready for proper deads yet, hams still painful.
I've treated myself to a new lifting belt and some deadlifting slippers.

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
Belt on
5 x 140 kg

Partial Squats to Bench
5 x 140 kg
5 x 5 x 180 kg

Paused Squats
3 x 5 x 100 kg

I'm quite happy with that, left hamstring is still dodgy so I thought I'll warm up and see what happens.
Tried my new Zuluglove Defcon Evolution belt tonight, very nice.
Weight is up a few pounds, not surprising with what I've eaten over the last week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Double post

My Journal

http://www.northmidlandspowerlifting.co.uk

Well done on the meet pal. Nice deadlift pb, spot on! Just need to get that squat working!

Stonehenge
 
Where the banshees live and they do live well

Couldn't agree more mate.
I'm happy to have got my first 2x BW squat at the comp but when lifters are squatting 45 kg more than you at the same weight, it shows how much room for improvement there is.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 110 kg

Rack Press Low Pins
1 x 100 kg
1 x 120 kg
1 x 125 kg (f)

Rack Press High Pins
1 x 130 kg
1 x 135 kg (f)

CGBP
100 kg x 5, 4, 4

Tricep Pressdowns

A little disappointing, very little energy left after doing the flat bench.
The low pins are with the bar actually on the chest which makes it difficult to arch my back and get any leg drive but I think they will help.
The high pins are where I normally have the bar which is 3-4 " off the chest.

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 180 kg

Rows, pulldowns, curls

Happy with that really.
The hamstring has been feeling a little better each day so I thought I'd test the water tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Solid work. Ease in and hopefully ham will be fine. If your doing the Brits in sept, or all english in agust you can spin your wheels at low % whilst your get in good nick.

Stonehenge
 
Where the banshees live and they do live well

At the moment mate I'm down to do both.
Should be fun only 3 weeks apart!

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 65 kg

Seated OH Press Machine
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 110 kg
1 x 130 kg
3 x 120 kg

Shrugs, upright rows, rope crunches

Not bad, not great.

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 145 kg


Partial Squats to Bench
5 x 140 kg
5 x 180 kg
2 x 200 kg

Paused Squats
5 x 5 x 110 kg

Everything felt heavy tonight, partials were poor, should have been 5 x 200.
I'll try 5 x 150 next week which I think will be a PB but I've only ever done 5 reps as part of a 5 x 5.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Rack Press Low Pin
5 x 100 kg
3 x 120 kg
1 x 130 kg (f)

Rack Press High Pin
1 x 130 kg
1 x 135 kg
1 x 140 kg

CGBP
3 x 5 x 100 kg

DB Tricep Extensions
Up to 5 x 110 lb

I'm calling it a PB but it could have been better, the last 2 reps only just touched.

My Journal

http://www.northmidlandspowerlifting.co.uk

Nicd 5 rep pb on the bench.

Three week apart, nice. My advice is that it can be done but you'v obviously got to go very light inbetween. I'd suggest averaging 70% with maybe the odd double/single at 80% in the 2nd week.

Easy on the volume too!

Stonehenge
 
Where the banshees live and they do live well

Cheers Ian, thanks for the advice.
I'm planning to 'lift light' at the All England and save myself for the British, but as you know the occasion normally takes over and that plan goes out of the window.
I've scrapped the bench 5 x PB, I looked back through my journal and found that I'd done a 5 x 120,  albeit when I was 10 kg heavier than I am now.

My Journal

http://www.northmidlandspowerlifting.co.uk

Well at least its good to equal a pb at a fighting weight!

To be honest pal If you spy a good chance at a pb gp for it. Just be conservative opening up and 2nd lifts.

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt and chalk on
5 x 170 kg
5 x 185 kg (PB)

18" Deads
3 x 180 kg
3 x 220 kg
3 x 240 kg (PB)

Pulldowns, curls

I'm calling them PB's but they're not really anything better than I've done previously, they're just rep ranges I've not tried at that weight before.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
5 x 65 kg

Seated Press Machine
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 110 kg
2 x 130 kg
4 x 120 kg

Shrugs, upright rows, rope crunches

Not bad, move on to 70 kg for the strict press.

My Journal

http://www.northmidlandspowerlifting.co.uk

A token pb is still a pb. Even it it dosn't represent a shift in strength :)

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 120 kg
Belt on
5 x 140 kg
5 x 150 kg (PB)

Partial Squats to Bench
5 x 160 kg
5 x 180 kg
5 x 200 kg
2 x 210 kg (PB)

Rope crunches

I'm calling it a PB, I've looked back through my journal and the best 5 rep PB I can see is 145 when I did a 5 x 5.
I felt good tonight, the hamstring isn't 100% but it's better after a weekend of food and rest.
The weight is creeping back up and is something I need to take control of, I'm still doing quite a bit of walking but my diet is crap.
The remaining comps this year are like buses, none for ages then 3 together:
25th July - North Midlands
21st August - All England
10th September - British Un-Equipped

My Journal

http://www.northmidlandspowerlifting.co.uk

Go easy pal. Make sure you come into Brits in your best shape. Tough to do but doable!

Stonehenge
 
Where the banshees live and they do live well

Cheers mate
I agree the Brits has to be the priority this year, especially after qualifying last year then missing it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 115 kg

Incline DB Press
8 x 60 lb, 70 lb, 80 lb, 90 lb

CGBP
5 x 3 x 105 kg

Pressdowns, BW Dips

Happy with that tonight, very close to the limit with the 115 but I got 5 good 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
5 x 170 kg
5 x 190 kg (PB)

18" Deads
3 x 200 kg
3 x 220 kg
3 x 240 kg
2 x 260 kg (PB)

Pulldowns, rows, curls

Felt good tonight and I thought about going for a 280 on the 18" deads but the hamstring is still very dodgy and I don't want to risk it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg

Seated Press Machine
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 110 kg
3 x 130 kg
1 x 140 kg
4 x 120 kg

Lat raises, rope crunches

Quite happy with tonights session, my PB for strict press is only 75 kg.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
Belt on
5 x 140 kg
5 x 155 kg (PB)

Rope Crunches

Partial Squats to bench
5 x 140 kg
5 x 180 kg
0 x 200 kg

The 155 was very hard, it left me light headed and took so much out of me that I couldn't get back up when doing the partials at 200, I did 5 reps with that last week!
I weighed in at a very bloated 88.2 kg this morning after a weekend of eating loads of crap.
I would say my 'real' weight is about 87 kg which is a gain of about 1/2 a stone over the last 4 weeks and needs to be brought under control before it goes too far.

My Journal

http://www.northmidlandspowerlifting.co.uk

More pb's! I forget are you a 82.5 lifter, cus if your a 90 then alls good!

Stonehenge
 
Where the banshees live and they do live well