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 120 kg
1 x 137.5 kg (PB)
3 x 120 kg

Incline BBBP (Smith Machine)
5 x 70 kg
5 x 90 kg
5 x 100 kg
3 x 110 kg

OH DB Tricep Extension
5 x 80 lb
5 x 90 lb
5 x 100 lb
5 x 110 lb
1 x 120 lb

Finally got my first 300 lb bench
It was only touch and go but a good quality rep, the 140 wouldn't have been there tonight but maybe soon.
I've had a spotter for the last few weeks for the PB attempts and it's made the difference.

Well done on the PB mate, going great here.

Cheers Malc

Tonights training

Supported Rows
10 x frame
5 x 20 kg
5 x 5 40 kg

Pulldowns
5 x 5 18 plates

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt on, chalk on
3 x 160 kg
1 x 180 kg
1 x 190 kg

DB Curls
4 x 65 lb
5 x 60 lb
3 x 5 55 lb

Pushed it a bit further on the deads this week but the 190 felt heavier than it should and was also quite painful, it'll hurt tomorrow I'm sure.

Tonights training

Strict Press
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 77.5 kg (f)

Push Press
3 x 80 kg
1 x 90 kg
1 x 95 kg (f)

Seated DB Press
5 x 60 lb
5 x 70 lb
5 x 80 lb

SLDLs
10 x bar only
5 x 5 60 kg

Nothing in the triceps tonight after Wednesdays BP session and not having the usual rest day this week, not surpised at the fails.

Tonights training

Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 180 kg (PB)

Rope Crunches
5 x 15 plates
5 x 16 plates
3 x 5 x 17 plates

Hyperextensions
5 x BW
5 x 20 kg
5 x 40 kg
5 x 50 kg
2 x 5 x 60 kg

I'm calling the 180 a PB but I would have liked a bit more depth.
I weighed myself yesterday and found that I was 94 kg!!! No wonder my strength has increased.
7 weeks to the British (if I make it) need to do something about it, not tonight though, I'm having a bit of a feed before I try the 140 kg Bench tomorrow night.
Managed to injure myself again tonight on the hyperextensions, a painful twinge under my right glute, injuries are really starting to p!ss me off.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 140 kg (f)
3 x 120 kg
3 x 120 kg
3 x 120 kg
3 x 120 kg

Incline BBBP (Smith Machine)
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 105 kg

Tricep Pressdown
3 x 5 16 plates

Can't complain about the fail, I've had 3 PB's in 3 weeks, it had to end somewhere, the 140 is there just not tonight.
Very painful right hamstring/glute after yesterdays injury, even walking hurts.

Tonights training

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

Push Press
2 x 85 kg
1 x 85 kg
5 x 3 x 80 kg

Rope Crunches
5 x 5 x 17 plates

Also did some calf raises and some light higher rep squatting to stretch and pump some blood around the glute area, it's feeling better than it did but still painful.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 140 kg (PB)
3 x 120 kg

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

First session since last Friday, had a few days off to feed and rest, felt good to get the 140 kg bench.
Started to get pain in the hamstrings on the squats so called it a day.
I'm going to give it until the weekend to see how training goes and then decide if I'll do the British or give it a miss until next year.

Fookin excellent Bench that matey. I have only done it once, but no where near it since! It will be great if you can do the British mate.

Cheers Malc, a bit of another milestone I suppose '3 plates a side' and all that. Time to drop back to reps now, 120 x 5 is the next target which should be there next week.
I'm doing deads tomorrow, that will probably decide if I do the British or not.

Todays training

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

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

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
3 x 120 kg
3 x 125 kg

I haven't trained since Wednesday and I don't normally train on Sundays but the hamstrings felt a bit better this morning so I thought I'd get a session in.
I've kept the deads and squats light for today, I still have a couple of days to decide on the British but it's very doubtful.
I've never done a double at 125 on the bench before so to get the triple was nice.

Congrats on the 140 bench mate, great milestone, I'm jealous!

Rob.S


Congrats on the 140 bench mate, great milestone, I'm jealous!

Cheers Rob
My bench has improved massively recently and I got another PB tonight.
I can attribute this to 5 things:
1. Improved technique
2. Better support exercises
3. Increased bodyweight
4. The use of a spotter
5. I'm putting nearly all my effort into the benching sessions as my hamstrings are shagged.
 
 

Well done pal! Excellent mislestone +300lbs!

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
2 x 130 kg
1 x 145 kg (PB)

Rope Crunches
1 x 100 stack (light machine)

Pulldowns
5 x 15 plates
5 x 16 plates
5 x 17 plates
5 x 18 plates
5 x 19 plates

Supported Rows
5 x 20 kg
5 x 40 kg
3 x 5 50 kg

I was happy to leave it at 5 x 120 and 2 x 130 as both were PBs, but the chap who spots me convinced me to go for 140 as the double at 130 seemed easy (his words). Having done the 140 last week I said I would have a go at 142.5 but we couldn't find the 1.25 plates so 145 it was.
It was a good hand off from my spotter but it felt very heavy on the way down, it took everything I had and lots of encouragement from my spotter but it went up.
I was floating around the gym on cloud 9 afterwards.

... and again! Great stuff

Cheers Ian
I know I'll never be in your league mate but I'm very happy with that tonight.

Trained tonight but nothing worth logging.
A few sets of hack squats, a few sets of calf raises and regular squats up to a double at 140 kg.
Diet is back on track and I've even managed a couple of sessions on the bike so far this week.

Tonights training

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

Push Press
1 x 85 kg
1 x 90 kg
1 x 95 kg (f)
1 x 95 kg (f)

SLDL
5 x 10 bar only

Seated DB Press
5 x 70 lb
5 x 75 lb
5 x 80 lb
5 x 85 lb
5 x 85 lb

I was going to use 60 kg for the SLDLs but just the bar on it's own was very uncomfortable, I'll try some lightweight regular deads tomorrow and see how that feels.