The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

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

Rows, shrugs, calves, curls.

Warming up with the bar was uncomfortable which turned into painful as I started to add a bit of weight.
That's definitely it for the British Un-Equipped, as they say on Dragons Den - I'm out.
After the high of the 145 bench on Tuesday this is a very big low, I'm going to take a week off from training.
Cheers.

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
4 x 120 kg
4 x 120 kg
4 x 120 kg
3 x 120 kg
3 x 120 kg

Calves, Seated OH DB Extensions up to 5 x 110 lb

Just a quick session tonight to stop the boredom, couldn't keep away for a week. I've been doing lots of stretching and a bit of swimming, hams/glutes feeling better but not 100%.

Tonights training

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

Supported Rows
10 x bar only
5 x 20 kg
5 x 5 40 kg

Lat Raises
5 x 30 lb
5 x 40 lb
5 x 45 lb

DB Curls
5 x 5 50 lb

Seated DB Press
5 x 70 lb
5 x 80 lb
4 x 90 lb

Injury news - hams felt a little tight when squatting but ok, I've developed a pain over the last week in my right elbow joint on the inside around the pronator teres area and while doing the OH Press with the 90 lb DB's tonight I lost my balance on the last rep and dropped the DB onto the top of my thigh. Happy days!

Bugger! Ohh well pal. South Mids Divis has a bench meet in nov at Kiddlington near Oxford, if you still fancy putting down some bench pb's on the platform?

It's definitely worth a look mate, thanks for that.

Tonights session

Incline BP (Smith Machine)
10 x bar
5 x 70 kg
5 x 4 110 kg

Dips
3 x 5 BW + 40 kg

Seated OH Tricep Extension
5 x 90 lb
5 x 100 lb
5 x 110 lb

Nice little support session tonight, happy with that.

40 plus



Nice little support session tonight, happy with that.

 
Jolly good.

Tonights training

Supported Rows
10 x bar
5 x 20 kg
5 x 40 kg
3 x 5 60 kg

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

Also did calves and some curls
Squats felt ok.

Last night

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
4 x 120 kg
3 x 130 kg

Rack Press
5 x 60 kg
5 x 100 kg
1 x 140 kg
1 x 150 kg (f)

Flat BBBP
5 x 5 100 kg

Calves and Abs
3 x 130 is the best triple I've done but  I got a touch from my spotter on the 2nd and 3rd reps so no pb
Triceps have been hammered twice this week so no complaints with the fail on the 150 rack press, might be there if I was fresh.
Happy with being able to squeeze out 5 x 5 at 100 even though I was totally shagged.

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
Belt on
3 x 150 kg
2 x 160 kg
1 x 170 kg

Supported Rows
5 x 5 40 kg

Rop Crunches
15 plates x 20, 20, 13, 15, 13, 12, 7

Just a quick session tonight, 170 was a good one, very deep, but more importantly not painful at all, hopefully I'll get to do some deads next week.

Tonights training

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

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

Hyperextensions, calves and curls

Not a lot of weight but good form and no pain, hopefully the first step on the long road to recovery.

Tonights training

Rack Press
10 x bar
5 x 60 kg
5 x 100 kg
5 x 120 kg
2 x 140 kg
1 x 150 kg (f)

Seated Bench Press Machine
5 x 40 kg
5 x 80 kg
5 x 100 kg
5 x 120 kg
5 x 130 kg
5 x 140 kg

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

Rope Crunches
12 plates 30, 30, 20, 20

The double at 140 is the best I've done, the second rep was hard to say the least, really took it out of me and probably why I failed the 150. Had a go on the new Nautilus seated bench pressing machine, it might turn out to be an ok support exercise.

What position is the rack press? I assume just off the chest?

Yes mate, about 3 - 4 inches.

Tonights training

Rope Crunches
4 x 25 13 plates

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
Belt on
1 x 160 kg
1 x 170 kg

Leg Press
5 x 80 kg, 120 kg, 160 kg, 200 kg, 240 kg, 280 kg

Got the 170 all wrong but it still went up.

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 75 kg

Push Press
3 x 80 kg
2 x 85 kg
1 x 90 kg (f)

Machine Press
5 x 40 kg, 60 kg, 80 kg, 100 kg
3 x 5 120 kg

Lat raises and curls

The double Push Press at 85 kg was a failed triple.
Tried to do some DB presses with 80 lb'ers on a bench without a back rest, couldn't do one rep.
The press machine is a new one for me, it's comfortable to use but the leverage allows you to use a ridiculous amount of weight, I won't be using it often.

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
1 x 160 kg

Abs, calves, leg press, leg extensions

A few calories burnt tonight, need to get the weight down, probably going to do the North Midlands Bench Press comp on 01/11, weighed in at 92.5 on Sunday.

Tonights training

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

Rack Press
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 145 kg (f)

Incline Press (Smith Machine)
4 x 110 kg
3 x 110 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

Flyes, pressdowns

Felt weak tonight, I think the reduced calories are starting to tell. 

Jealous of your benching mate, your light years ahead of me in the pressing movements!
Sorry to hear about your injury & hope you make a speedy recovery!

Thanks very much Rob, on the mend now mate, albeit slowly.