The 40 Plus Journal Part 2 - The Search For Strength

Good pulling mate. I did partial deadlifts from a smith machine once. It was a bit strange because as the bar is on a straight up and down axis, leaning back as you would on a normal deadlift is useless. This makes your pulling extra impressive.

Cheers Bill

I'll definitely include them from time to time, I think they'll help when practicing locking out.

My Journal

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Todays training

Seated OH Press (Smith Machine) 1 x 10 bar only, 1 x 5 40 kg, 1 x 5 50 kg, 1 x 5 60 kg, 1 x 5 65 kg, 1 x 2 70 kg
DB Laterals 1 x 8 20 lb, 1 x 8 30 lb, 3 x 8 40 lb
Power Cleans 1 x 10 bar only, 1 x 5 40 kg, 5 x 5 60 kg

Not done Power Cleans before, enjoyed them.

My Journal

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Todays training
 
Squats 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 100 kg, 4 x 5 120 kg, 1 x 4 120 kg
Rope crunches 1 x 12 10 plates, 11 plates, 12 plates, 13 plates, 14 plates
Hyper Extensions 1 x 8 BW only, 1 x 8 20 kg, 3 x 8 35 kg
 
Should have been 5 x 5 on the 120 but went too slow and too low on the last rep, couldn't get out of the hole.
The Hyper Extensions are working, progressively getting heavier, my back is holding up well.
Weighed in this morning at 90.8 kg, normal eating has been resumed and this will steadily drop.
 

My Journal

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That's gooood squatting. Doing 5 x 5 at this sort of weight will see your squat go up really quickly.

Cheers Bill

Nothing like your mighty efforts but the weight is slowly creeping up.

My Journal

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Todays training
 
Flat BBBP 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 80 kg, 3 x 5 100 kg, 2 x 4 100 kg
Tricep Dips 3 x 8 BW + 60 lb
Cable x-overs 1 x 8 2 plates, 3 x 8 3 plates
 
Would have been happier with 5 x 5 at 100 but ok with that.
 

My Journal

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Todays training
 
Hyper Extensions 1 x 8 BW only, 1 x 8 20 kg, 3 x 8 40 kg
Deads 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 100 kg, 1 x 5 145 kg, 1 x 3 145 kg, 1 x 1 170 kg, 1 x 1 180 kg (f), 1 x 1 180 kg (f)
Partial Deads 1 x 5 60 kg, 1 x 5 100 kg, 1 x 5 140 kg, 1x 1 180 kg, 1 x 1 200 kg (f), 1 x 1 180 kg, 1 x 1 180 kg
T Bar Rows 1 x 8 20 kg, 3 x 8 30 kg
Straight Bar Curls 1 x 8 30 lb, 3 x 8 50 lb
DB Curls 3 x 8 30 lb
 
Very close with the 180 dead but now the grip is letting me down, it'll come.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Todays training
 
Seated OH Press (Smith Machine) 1 x 10 bar only, 1 x 5 40 kg, 5 x 5 60 kg
DB Lat Raises 1 x 8 25 lb, 1 x 8 30 lb, 3 x 8 35 lb
Power Cleans (DB) 1 x 5 60 lb, 1 x 5 70 lb (BB) 1 x 5 60 kg, 5 x 5 65 kg
 
Happy with that to finish off the week.
 

My Journal

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Good solid stuff. Power cleans with 5x 5 with 65kg, that's good going.

Cheers Bill, it's still a new one on me.
There's a bit more in the tank yet, I'll be looking to get 5 x 5 at 70 kg next week.
I think it's a great exercise.

My Journal

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Sunday update

I've decided I'm going to do one of these every week just to keep myself in check.
Weight is 90.5 kg, about the same as last week.
5 x 5 targets for this week:
Squat 125 kg, Bench 100 kg, Deads 140 kg, Seated OH Press 62.5 kg, Power Cleans 70 kg.

My Journal

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Still going well I see mate!

I'll be laying the foundations for a while yet mate

My Journal

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Tonights training
 
Squats 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 100 kg, 5 x 5 125 kg
Rope crunches 1 x 12 11, 12, 13, 14, 15 plates
Hyper Extensions 1 x 8 20 kg, 3 x 8 40 kg
 
Squats weren't pretty. Some weren't deep enough and some were a little good morning but I went down and got back up.
 

My Journal

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Hitting those targets!

Good work.

MT All Round Member of the Year

2011

Cheers mate, that's the first one out of the way.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Flat BBBP 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 80 kg, 5 x 5 100 kg
Tricep Dips 1 x 8 65 lb, 1 x 7 65 lb, 1 x 6 65 lb
Incline DBBP 5 x 8 55 lb
 
Second target for the week done.
DB Inclines were too light.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hey mate, i can see youare right back on form! Paricularly well done on the squats.

Great to see you going from strength to strength mate :)

http://www.muscletalk.co.uk/Sobriety-and-muscle-m4740429.aspx - Journal.

Bill45


Hey mate, i can see youare right back on form! Paricularly well done on the squats.

Cheers Bill
 
I've got to say I'm happiest with the improvement in my squat, it's always been poor for me.
I'm after 140 kg by the Summer then 160 kg by the end of the year, well on course for that.
 

My Journal

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Cardifflad


Great to see you going from strength to strength mate :)

Cheers mate
Slow and steady, it's the only way.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
T Bar Rows 1 x 8 bar only, 1 x 8 20 kg, 3 x 8 32.5 kg
Deads 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 100 kg, 140 kg 5, 3, 5, 4, 3, 3, 2
EZ Bar Curls 1 x 8 bar only, 1 x 8 27.5 kg, 3 x 8 32.5 kg
 
Should have been 5 x 5 on deads but my grip disappeared on the 2nd set, might have done it if I'd done them first but not a lot of choice.
I kept going until I got the 25 reps though which may have been a mistake, managed to pick a few new painful calices and even a blood blister.
First target of the week missed.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Good session mate. Good that you battled it out. I had the same problem of failing grip about 3 or 4 months. Unfortunately the only way through it is to do high volume with heavy weights, as you did. I bet your grip will be much stronger next time you deadlift.

Cheers Bill
I've also got the option of chalk which I'm not currently using.
I'll be doing triples next week on deads so we'll see what happens.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Seated OH Press (Smith Machine) 1 x 10 bar only, 1 x 5 40 kg, 5 x 5 62.5 kg
DB Lat Raises 1 x 8 20 lb, 1 x 8 30 lb, 3 x 8 40 lb
Power Cleans 5 x 5 70 kg
 
A good session to finish off the week, all targets hit tonight.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

40 plus


  ............all targets hit tonight.
 

Thats what I like to see.

Just my grip that let me down on the deads on Thursday mate, apart from that all targets hit this week. New ones for next week doing triples, another first for me.

My Journal

http://www.northmidlandspowerlifting.co.uk

40 plus


New ones for next week doing triples, another first for me.

I shall look forward to reading about it.

Sunday update 

Weight is 90.8 kg, no change, I'm ok with it, I'm not exactly doing anything to make it come down.
Just doing the 4 gym sessions per week with no cardio and eating what I like when I like including lots of crap.
 
5 x 3 targets for this week:
Squat 130 kg, Bench 105 kg, Deads 150 kg, Seated OH Press 67.5 kg, Power Cleans 75 kg.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 130 kg
3 x 130 kg
3 x 130 kg
3 x 130 kg
3 x 130 kg
 
Rope Crunches
12 x 12 plates
12 x 13 plates
12 x 14 plates
12 x 15 plates
12 x 16 plates
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Happy with the squats, not bad form, 1st target hit.

My Journal

http://www.northmidlandspowerlifting.co.uk

good work... whats this weeks targets?

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Incredible Bulk


good work... whats this weeks targets?

About 2 posts up mate

My Journal

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Good solid stuff mate.

Good lifting mate, what is your training plan? As i understand itwas 5x5 last week, 5x3 this week, what about next week? I'm interested in case i should change my routine.  

Formerly Known as Old Git


Good solid stuff mate.

Cheers Malc

My Journal

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Bill45


Good lifting mate, what is your training plan? As i understand itwas 5x5 last week, 5x3 this week, what about next week? I'm interested in case i should change my routine.  

I'm planning singles next week Bill so 5 x 1.
The routine is one I've knocked up by borrowing bits from 2 routines I've read about.
A strong man type routine i.e. Monday Squats, Tuesday Bench, Thursday Deads, Friday OH Press, the idea for cycling the rep ranges and weights comes from Tokars system on Sugden Barbell.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
 
Tricep Dips
8 x BW + 65 lb
8 x BW + 65 lb
8 x BW + 65 lb
 
Incline DBBP
8 x 70 lb
8 x 70 lb
8 x 70 lb
 
Good session, I thought the bench would be easy, it wasn't.
Dips were good, didn't think I'd get them all, must be from doing less reps on the BP.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 130 kg
3 x 150 kg
3 x 150 kg
3 x 150 kg
3 x 150 kg
3 x 150 kg

T Bar Rows
8 x 20 kg
8 x 35 kg
8 x 35 kg
8 x 35 kg

EZ Bar Curls
8 x 27.5 kg
8 x 35 kg
8 x 35 kg
8 x 35 kg

Grip started to go on third set of deads at 150 but managed to hold on.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good work mate. Just get your head down and get on with it. I like your style.

How are things with you?

http://www.muscletalk.co.uk/Sobriety-and-muscle-m4740429.aspx - Journal.