The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

Flat BBBP

10 x bar only
5 x 60 kg
5 x 100 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg
3 x 115 kg

Incline BBBP (Smith Machine)
3 x 100 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg
3 x 100 kg

Didn't quite touch on a couple of reps, 4th set was the best.
Also did a few sets of 5's with 60 kg on squats and deads to test the water, squats were ok but any more weight on the deads and they would have gone from uncomfortable to painful.

Bloody good solid benching there Les.

Hi about you hit a PB if you are gonna lift this bloody well. Next week is singles week isn't it. Are you gonna go for 135, or 140 even. Nice round number 140, 3 plates.

Formerly Known as Old Git


Bloody good solid benching there Les.

Cheers Malc

Bill45


Hi about you hit a PB if you are gonna lift this bloody well. Next week is singles week isn't it. Are you gonna go for 135, or 140 even. Nice round number 140, 3 plates.

Next week is singles then it should be a week off before the comp but because of the recent injuries I'm just going to play it by ear and see how things feel day to day.
I think 140 is some way off yet, I'd be happier with a properly paused 120 to be honest.
 

Tonights training

DB Rows
5 x 50 lb
5 x 80 lb
5 x 5 110 lb

Chins
5 x 5 BW only

Shrugs
5 x 5 100 kg

DB Curls
5 x 5 50 lb

No deads for a bit, still in some pain especially when I sit still for too long.

Tonights training

Push Press
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 70 kg
3 x 75 kg
3 x 75 kg
3 x 75 kg
3 x 75 kg
3 x 75 kg

Seated OH Press (Smith Machine)
5 x 70 kg
3 x 80 kg
3 x 80 kg
3 x 80 kg
3 x 80 kg
3 x 80 kg

The 70 kg Push Press felt light after the first set so upped it and started again.
Tried some Power Cleans with 60 kg but didn't finish a set of 5, quite painful.
Also did 5 x 10 SLDL's with the bar just to stretch my hams and glutes, a little painful but seemed to help.

Hiya 40 Plus mate. Sorry I haven't been in here recently. Battling my old demons slightly

Hope things are ok with you mate. The training seems to be going really well

Things are good here mate, training is ok apart from the injuries.
Sorry to hear things aren't so good with you, I do read your journal regularly.

40 plus


Things are good here mate, training is ok apart from the injuries.
Sorry to hear things aren't so good with you, I do read your journal regularly.

Injuries are a b8stard mate.

Things are on the up thanks mate. Just had a little slip up, well an 8 week slip up of drinking every weekend and heavily aswell which then affected me all week in work but I am back on the up now.

Saw you mentioned that you are close to 18 months sober in another thread, that is amazing mate. You should be proud

Tonights training

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

Rope Crunches
3 x 20 15 plates

Hyper Extensions
3 x 8 20 kg

Low on volume but high on quality, all reps very slow and very deep with a 2-3 sec pause in the hole.
A little tight in the left glute/hamstring area but not painful, very encouraging.
Could have gone heavier but didn't want to risk it.

Sound like the injury is healing.  Probably best to take it easy between now and the comp. You won't lose any strength.

Cardifflad

40 plus


Things are good here mate, training is ok apart from the injuries.
Sorry to hear things aren't so good with you, I do read your journal regularly.

Injuries are a b8stard mate.

Things are on the up thanks mate. Just had a little slip up, well an 8 week slip up of drinking every weekend and heavily aswell which then affected me all week in work but I am back on the up now.

Saw you mentioned that you are close to 18 months sober in another thread, that is amazing mate. You should be proud

Good stuff mate, glad to hear things are on the up for you.
It's 18 months for me on Wednesday mate, I'm out on he p!ss to celebrate
 

Thanks mate.

Are you really out on the p8ss?

Bill45


Sound like the injury is healing.  Probably best to take it easy between now and the comp. You won't lose any strength.

It's getting there Bill.
I'll probably train right up to the comp but very lightly.
 

Cardifflad


Thanks mate.

Are you really out on the p8ss?

If only!
 

40 plus

Cardifflad


Thanks mate.

Are you really out on the p8ss?

If only!
 

Good man, f8ck that it aint worth it anyway. All the best mate

40 plus


Tonights training

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

Rope Crunches
3 x 20 15 plates

Hyper Extensions
3 x 8 20 kg

Low on volume but high on quality, all reps very slow and very deep with a 2-3 sec pause in the hole.
A little tight in the left glute/hamstring area but not painful, very encouraging.
Could have gone heavier but didn't want to risk it.

Good stuff Les, you are wise not to risk it mate.

I'm saving myself for the comp a week on Sunday Malc, hopefully I can lift at least what I lifted in the last comp if I'm not in too much pain.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
2 x 120 kg
1 x 125 kg
1 x 125 kg
1 x 125 kg
1 x 125 kg
1 x 125 kg

Rack Presses
1 x 100 kg
1 x 120 kg
1 x 130 kg
1 x 135 kg (f)
1 x 135 kg
1 x 140 kg (f)

Tricep Pressdowns
5 x 12 plates
5 x 13 plates
5 x 14 plates
5 x 15 plates
5 x 16 plates

Not deep enough at the start of the 125's, strangely got better as I did more of them, last 3 were good, all were touch and go.
First time of doing Rack Presses, bar was about 3-4 inches off the chest.