The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
1 x 160 kg
1 x 175 kg (f)

Rope runches, leg press, leg extension
I knew when I went down with the 175 I wasn't coming back up, diet is taking it's toll, been quite tired for the last 2 days.
Having to lose almost a stone for a comp is not the best prep, I'll try to make sure I don't go too far over in future.

Good luck with the comp mate, I'm sure you'll beat your previous comp pb!

Cheers Rob
It didn't happen for me today mate but next comp will be different. Report to follow.

01/11/2009 - North Midlands Open

Weighed in 88.4 kg
Squat 140 kg, 150 kg 170 kg(f)
Bench 120kg, 125 kg(f), 125 kg(f)
Dead 160 kg, 180 kg, 200 kg
Total 470 kg

Dropped a little water yesterday and overnight and came in lighter than I thought I would, not bad considering I was 96 kg about 6 weeks ago.

Myself and a few others thought the 170 squat was ok but the judges didn't and that's what counts.

I knew it wasn't going to be a good day for bench when I warmed up, even doing a triple at 100 was tough, that's a weight I normally do for 5 reps week in week out without thinking about it. The second attempt at 125 was better than the first and at one point I thought it was there, it will be next time.

Deads felt good today, I made up my mind early on that I wasn't going to go heavy what with the hamstrings but the 160 opener felt very easy and not painful so I thought I'd push it a bit, hurts a little now after the drive home.

I'm happy overall, if the squat had been passed that would have been the British Unequipped qualification which I had no intention of going for when I set out this morning.

There was some very impressive benching seen today from quite a few lifters but in particular for me was Haydon Rowlands doing 190 kg for a new British Record in M2 Un-Equipped Bench.

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 5 130 kg

Rope crunches, calf raises

I normally have a few days off after a comp but I wasn't feeling as beat up as I sometimes do the day after so decided to train - big mistake.

I'm going to be going back to a 'proper' routine through the Winter and decided to start tonight with squats and a nice easy 5 x 5 at 130 kg.
It was tough from the start and form started to suffer on ther 3rd set so decided to stop, just nothing in the legs at all.

I'm going to take the remainder of the week to rest then start afresh on Monday. The plan for the routine is:

3 week cycles of 5 x 5, 5 x 3, 5 x 1 (after warm ups)
Monday - Squat, Tuesday - Bench, Thursday Deads, Friday - OH Press, SLDL, support exercises as and when.

This has worked for me in the past and hopefully will again, I'll be doing it for the next 6 months and adding weight each week if I manage to complete the sets and reps.

My comp best is 500 kg - 170 squat, 120 bench, 210 dead.
I think a 530 kg total - 180 squat, 125 bench, 225 dead is a reasonable target to aim for by the first comp in May/June.

I was toying with the idea of going up to the 100 kg weight class but all things considered I feel happier all round at 90.

Tonights training

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

Incline BBBP (Smith Machine)
5 x 5 90 kg

Dips
5 x 5 BW + 20 kg

OH DB Tricep Ext
5 x 5 80 lb

So much for resting.
Very tough but a good session, tri's were very pumped after all those sets of 5's, not used to it.
Weights for all exercises to increase for next 5 x 5 session in 3 weeks by 2.5 kg.

Well done on your lifts at the comp, I can imagine it's much harder wth all the pauses and whatnot to match or even come close to gym pb's
Good effort and next time I recon you'll qualify comfortably.
Thinking about entering into a comp soon myself now after reading your report!

Cheers Rob
The bench for me is much harder when paused as I'm sure it is for most.
The real qualifier for me will be the North Midlands in the Spring next year, hopefully I'll be able to get a 500+.
 

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
5 x 5 x 150 kg

Pulldowns, rows, curls

Very hard session tonight, had to take a small breather before the 5th rep on each set after the 2nd. A little pain in the glutes and hams but nothing major. Will up the weight for the next 5 x 5 but this was tough tonight.

Tonights training

Seated Hammer Strength OH Press
10 x bar
5 x 40 kg
5 x 80 kg
5 x 5 x 100 kg

Push Press
5 x 5 60 kg

Lat Raises, shrugs, rope crunches

Shagged tonight, tri's not recovered from Tuesdays hammering, just went through the motions really.

Hiya matey. Loooooooooooooong time since I have been in the journals. How are things with you mate?

Going good here thanks mate apart from the odd injury holding me back.
I've replied in yours.

Tonights training

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

Calf raises, rope crunches

I did the first set at 140 beltless as I thought I'd done my previous 5 x 5 PB of 145 beltless too.
I soon realised there's no way I could have done, it was very tough and I only just got all 5 reps. The belt was on from the second set onwards and will be for 140 and above next time.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
1 x 2 x 115 kg (see below)
5 x 3 x 115 kg

Incline DBBP
5 x 5 x 80 lb

Dips
5 x 5 x BW + 30 kg

A lot harder than I thought it was going to be tonight, I stupidly thought I could do triples at 115 without any leg drive hence the 2 reps to start.
I put my belt on, re-adjusted my position and started again. Very hard but will go up to 117.5 next time for triples.
Next session is deads on Thursday for 5 singles.

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 170 kg
5 x 1 x 190 kg

Rows, pulldowns, curls

Each rep got progressively harder as expected, there was a little left in the tank at the end but not much, move up to 195 for 5 x 1 next time.

Tonights training

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

Hammer Strength OH Press
5 x 100 kg
5 x 5 x 120 kg

Lat raises, SLDL's, shrugs, rope crunches

I picked up a little niggle in my right elbow/bicep last week while doing lat raises of all things, it affected my pressing tonight.

Hiya. Are you still off the booze mate?

Certainly am mate, it will be 2 years on New Years Day.
It sounds stupid but I'm looking forward to being able to say I've not had a drink in years.

40 plus


Certainly am mate, it will be 2 years on New Years Day.
It sounds stupid but I'm looking forward to being able to say I've not had a drink in years.

Fook me mate. You must be proud as f.uck. Well done mate. I hope I can get there one day haha.

Sounds like you will with the new woman mate, all the best with it.