The 40 Plus Journal Part 2 - The Search For Strength

North Midlands Open 12/07/09

Weighed in at 88.1 kg - exactly the same as the South Yorkshire 5 weeks ago.
Started with openers of 160/110/200.

Squats
160 kg (f)
160 kg
170 kg

Got it completely wrong on the first lift, even the judges said I was trying to go too deep! Had to pick myself up after that, I thought I was going to bomb for starting too heavy.

Bench
110 kg
115 kg
120 kg

I've been working on my technique for bench and trying to get a better arched position for leg drive, it paid off today.  Had to dig deep but I'm very happy with a 120 bench to comp standards.


Deads
200 kg
210 kg (f) 
210 kg

Got it completely wrong the first time I tried 210 but I don't think I could have gone heavier today.
Overall I'm very happy with a 500 kg total, I equalled my comp PB's for squat and dead and had a 10 kg PB increase on my comp bench whilst carrying an injury. Came second on the day to an excellent young man 20 years my junior.
I had already qualified for the British in the South Yorks but now I've qualified in my own division.
Many thanks to Marc Giles for his support today, cheers mate.
Also a big thank you to my good friend I. Buprofen, couldn't have done it without you.

Good days lifting pal. Never good to miss your first squat, but good lifting to come back from that and leave little on the platform. Same with the deadlift. Great job to miss 2nd lift but get it on the 3rd.

Very well done Les, I'm really pleased for you. Especially after failing lifts, it makes it extremely difficult to overcome psychologically. I'll have a beer for you mate. 

iaink


Good days lifting pal. Never good to miss your first squat, but good lifting to come back from that and leave little on the platform. Same with the deadlift. Great job to miss 2nd lift but get it on the 3rd.

Cheers Iain
I made some cock ups today but I'll learn from it.
 

Formerly Known as Old Git


Very well done Les, I'm really pleased for you. Especially after failing lifts, it makes it extremely difficult to overcome psychologically. I'll have a beer for you mate. 

Cheers Malc
It was tough after the first squat but like I say I'll learn from it.
I've been for the curry, I'll leave the beer to you

Well done mate - 500k total's very respectable!

Cheers mate
If I can get it right at the All England in August there might even be a bit more.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg
4 x 100 kg
4 x 100 kg
4 x 100 kg

First time back in the gym since the comp, just a little light but good quality benching, first 3 sets all reps slightly paused.
I felt a twinge when I did the last deadlift at the comp but I was determined to get the weight up and form was poor, my lower back has been very painful since. I was already booked in to see the physio on Tuesday for my other problems but that's another one on the list.

Tonights training

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

Rope Crunches
120 x stack (light machine)

My back is feeling a bit better so I did a light squat session tonight, also did lots of stretching and BW hyperextensions.

Hello mate, glad the back is feeling better.

I understand you are responsible for the North Mids GBPF website shown in you sig?

Do you mind if I ask you a few questions regarding setting it up? I have a new business venture I am interested in.

Hi Malc

Feel free to PM me mate, either here or on Sugden.
 

Tonights training

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

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

Poor session, deads tonights were painful so stopped after 1 light set, woke up with painful doms in my quads and glutes, still don't know why, squats weren't heavy or intense last night.
I thought the 85 push press would be there after a triple at 80, maybe next time.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 140 kg
1 x 160 kg

Rack Presses
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
2 x 130 kg
1 x 140 kg (PB)

Rope crunches
15, 15, 10, 10 x 16 plates

I've been eating well this last week and felt strong tonight but didn't want to go any heavier on the squat, there's definitely fear there now.
I'm calling the rack press a pb because it's the most I've done on it but it's not the equivalent of a 2 board press as I start in the bar lowered position.
I'm in with the physio tomorrow.

Hope physio goes well mate.

Good session with the physio today, managed to cram a consultation, a sports massage and some ultrasound treatment into 45 minutes. It's not fixed but it immediately felt 100% better.
It all centered around the area at the top of my hamstrings which has been identified as the problem, I've been told to not do anything to aggravate it i.e. deads and squats as it's an inflammatory injury and could get worse.
Looks like benching and rowing for the foreseeable.

Tonights training

Rack Presses
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 130 kg
1 x 140 kg
1 x 145 kg (f)
1 x 145 kg (f)

Flat BBBP
5 x 5 100 kg

Tricep Pressdowns
5 x 14 plates
3 x 5 16 plates

I'm stretching 3 times a day for the hamstrings as recommended by the physio, feeling slightly better today.
The 145 rack press might be there with a few less warm up reps.

Tonights training

Push Press
10 x bar only
5 x 40 kg
3 x 60 kg
3 x 70 kg
1 x 80 kg
1 x 82.5 kg PB
1 x 85 kg (f)
1 x 85 kg PB

Seated DB Press
5 x 5 70 lb

DB Rows
5 x 5 80 lb

Pulldowns
5 x 5 18 plates

EZ Bar Curls
5 x bar + 20 kg
5 x bar + 30 kg
3 x 5 bar + 40 kg

Finally got the 85 kg, one step closer to a BW push press.

Tonights training

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

Hyperextensions
3 x 8 BW only

Rope Crunches
100 x stack (light machine)

Just some light squatting tonight to test the hamstrings, a little sorer than expected.

Good you getting treatment and advice on the hammy. Take care now to come back stronger later... but would I follow my own advice? lolol

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 132.5 kg (PB)
1 x 135 kg (f)

Push Press
10 x bar only
5 x 60 kg
3 x 70 kg
3 x 80 kg
2 x 85 kg
1 x 87.5 kg (f)

Seated DB Press
5 x 75 lb
5 x 75 lb
5 x 75 lb
5 x 80 lb
5 x 80 lb

Felt strong tonight after a week of resting and eating.
Happy with the PB on bench even though it was only touch and go, could have got 4 or even 5 reps at 120. Also happy with the double on Push Press at 85 kg having only got that as a PB last week, 87.5 was nowhere near though.
Had my second physio session last night, more sports massage and ultrasound at the top of my hamstrings, still painful and will need more rest but much better than it was.
Definitley will not be competing at the All England but will be there to watch.