The 40 Plus Journal Part 2 - The Search For Strength

Cardifflad


Well done on qualifying for the comp mate. Things are looking good in here, nice to see

Thanks mate.
First comp went very well, second is in four weeks, I haven't planned beyond that really, might do the All England in August though. I'd be happier if I could stay injury free.
 
 

Sunday update

Just a couple of quick sessions this week, had a few days break from training after the comp.
Eaten anything and everything since last Sunday, weighed in this morning at 90.4 kg,  controlled eating will re-commence from tomorrow.
The injury to my right hamstring/glute is still painful, hopefully it will improve as I prepare for the North Midlands comp in 4 weeks.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 145 kg
5 x 145 kg
5 x 145 kg
5 x 145 kg
5 x 145 kg

Rope Crunches
2 x 50 stack (light machine)

Hyper Extensions
8 x BW only
8 x BW + 20 kg
8 x BW + 20 kg
8 x BW + 20 kg

Very, very hard, but good, I'd say 22 or 23 of the 25 were decent reps.
Quite a bit of rest between sets and some long pauses between reps.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 90 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
4 x 105 kg

Incline DB Press
5 x 5 x 70 lb

Tricep Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg

Average

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
5 x 170 kg

DB Rows
5 x 5 100 lb

Pull Downs
5 x 5 16 plates

DB Curls
5 x 5 50 lbs
 
 
The plan was 5 x 5 at 170 kg for deads and after the warm up at 140 everything felt ok but after the first set at 170 there was lots of pain so stopped it there.

What's the matter? what's hurting?

It came on almost 3 weeks ago Bill, all the symptoms point to it being a sciatic nerve problem, the most pain is at the bottom of my buttock/top of my hamstring. It has gotten better over the last few days until tonight.

I suppose all you can really do is steer clear of what hurts it for a while and hope it goes away. If its only on deadlift leave that alone next week, you are not likely to lose anything, especially if you can continue to squat. Is there any kind of physio you can do on it. That might be able to sort it out.

I've been stretching a lot and doing more walking which has helped, I'll see how it is next week.

Feck me mate, there's always someat in powerlifting training eh! I just feel like giving up some days, but I don't think I could really lol

You're not wrong mate, there always seems to be some sort of injury or niggle.

Tonights training

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

Power Cleans
5 x 5 60 kg

Seated OH Press (Smith Machine)
5 x 5 70 kg

Power Cleans were uncomfortable but not too painful.

Sunday update

Diet has been controlled but could have been better, weighed in at 89.2 kg this morning, just need to stay around that for the next 3 weeks which shouldn't be a problem, might start using a bit of creatine.
North Midlands comp is 3 weeks today, hopefully the sciatic nerve pain I've been feeling will have improved by then.
Training will be 5 x 3 this week, plan is 160 squat, 115 bench, 190 dead.

That looks like being a tough week all round mate.  Good luck!

Solid work all things considered. 3 weeks to go your not gona get much stronger..but you can get a lot weaker!!! ;)

I weighed myself today and I was 87kg! Time for a mini bulk this week to get some bloat on and try and come in @89kg next sunday. This manual work hasn't helped despite me upping my kcals.

Bill45


That looks like being a tough week all round mate.  Good luck!

Cheers Bill
A lot of new ground this week, I'm expecting it to be very tough.
 

iaink


Solid work all things considered. 3 weeks to go your not gona get much stronger..but you can get a lot weaker!!! ;)

I weighed myself today and I was 87kg! Time for a mini bulk this week to get some bloat on and try and come in @89kg next sunday. This manual work hasn't helped despite me upping my kcals.

Bloody hell, you're in danger of dropping into the 82.5's at that rate
I think I remember reading somewhere where you had said it's always good to be eating well up to a competition.
 

It certanly no bad thing per se. But horses for courses. Some people are always over weight and make an effort to cut but still lift well! I know guys in mid 90's that still get down to the 90s class and do well. It helps in other feds that have 24hr weigh ins.
 
Me I am happy at 90-91 but in all fairness I havn't been on top of my game diet wise and strict enough about eating the kcals and dropped to 89. Then with the manual work I upped the kcals but not enough.

After next weekend I am gona plan a bulk that will work even with the physical work I am doing atm.

I think if I had to do any serious cutting or water dropping of some sort leading up to a comp it would seriously affect my strength. I think I'm happier and generally feel better at about 88 kg.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 140 kg
Belt on
2 x 160 kg

So much for 5 x 3.
First rep at 160 was ok if a little uncomfortable but then I felt a very painful 'twang' or 'pop' at the top of my left hamstring on the way up on the second rep. Stupid really, the warning signs have been there.
See what tomorrow brings but quite a painful walk home from the gym.