The 40 Plus Journal Part 2 - The Search For Strength

Tough times pal! Chin up and enjoy xmass!

Ignore me mate, just one of those days.

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 180 kg
5 x 1 x 205 kg

Rows, pulldowns curls

Form on the last 2 was terrible, nearly all back.
Still, that's 5 singles at 5 kg off my gym and comp pb, move onto 210 for 5 x 1.

Tonights training

Standing OH Press Machine
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 100 kg
5 x 110 kg
2 x 120 kg
1 x 130 kg (f)

Lat raises, shrugs, rope crunches

That's all folks until 4th Jan, no work after tomorrow and no training until then, looking forward to resting and hopefully repairing.
All the best and see you in 2010.
 

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 120 kg
5 x 140 kg

Front Squats
5 x bar
5 x 40 kg
5 x 5 x 60 kg

SLDL's, calf raises, rope crunches

Felt strong tonight after resting over Christmas, the 5 x 140 felt very comfortable and I could have done 9 or 10.
My routine should have been 5 x 5 at 150 tonight but my left knee is still giving me problems so I didn't push it.
My front squat technique needs some work before I up the weight.

I missed it off the previous post but I'll just make a note of it now being 2 years of abstinance from alcohol.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 3 x 117.5 kg

Incline Hammer Strength
3 x 5 x 120 kg
2 x 3 x 120 kg

Dips
3 x 5 x BW + 20 kg
2 x 4 x BW + 20 kg

Cable x-overs, pressdowns

Disappointing tonight, I had to get a touch from my spotter on the last rep of the last 3 sets of the bench. I thought the bench would be there tonight after my rest but I just couldn't get any leg drive.

Still a nice session though mate.

Cheers Malc

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 180 kg
5 x 1 x 210 kg

Chins, rows, curls all 5 x 5

That's 5 singles equal to my current PB, very tough though especially the last 2 and I used my back far too much.
I've cut all of the crap out of my diet since Monday in an effort to lose some weight so  a lot less calories than usual this week.

Tonights training

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

Standing Press Machine
5 x 80 kg
5 x 90 kg
5 x 100 kg
2 x 110 kg
1 x 120 kg

Lat raises, shrugs, rope crunches

Not great but not painful like it was before Christmas.

Tonights training

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

Front Squats
5 x 5 x 60 kg

SLDLs
5 x 5 x 60 kg

Calf raises, rope crunches

My first crack at 5 x 3 x 160, I didn't expect to get them all but I expected more than 1 set, went down for the second rep on the second set and didn't come back up.
Front squat technique was much improved, I'll put some weight on the bar next week.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
3 x 115 kg
2 x 1 x 130 kg
1 x 125 kg (f)
3 x 1 x 120 kg

Incline Hammer Strength
4 x 5 x 120 kg + 1 x 4 x 120 kg

Dips
5 x 5 x BW + 20 kg

Flyes
5 x 5 x 30 lb - 50 lb

Pressdowns
5 x 5 x 14 plates

1st 130 was good then my spotter dissappeared, 2nd rep was a struggle and just as I'd got there on my own my stand in spotter stepped in and took it.

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
5 x 5 x 165 kg

Rows, pulldowns, face pulls, curls all 5 x 5

Ok, could have been better, move on to 170 for 5 x 5.

Tonights training

Standing Press Machine
10 x bar
5 x 50 kg
5 x 70 kg
5 x 90 kg
5 x 100 kg
3 x 110 kg
1 x 120 kg
1 x 130 kg (f)
5 x 100 kg
4 x 100 kg
3 x 5 x 90 kg

Lat raises, shrugs, rope crunches

Missed out the push press and did extra strict press tonight, left bicep tendon still giving me trouble.

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
1 x 175 kg (f)
4 x 1 x 165 kg

Front Squats
5 x 5 x 70 kg

SLDLs
5 x 5 x 80 kg

Calf raises, rope crunches

Target was 5 x 1 x 175.
Having done 5 x 1 x 170 before christmas I thought I might have got 2 or 3 but nowhere near.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 3 x 112.5 kg

Incline Hammer Strength
2 x 5 x 120 kg
3 x 4 x 120 kg

Dips
5 x 5 x BW + 20 kg

Flyes, db extensions

Poor, bench was supposed to be 5 x 5 tonight at that weight.
I expect some more strength loss as I bring the weight down.

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 170 kg
5 x 3 x 185 kg

Rows, pulldowns, face pulls, curls

Strength hasn't completely deserted me, decent session tonight.

Tonights training

Push Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg
3 x 75 kg
5 x 1 x 80 kg
1 x 82.5 kg
1 x 85 kg (f)

Standing Press Machine
5 x 80 kg
3 x 100 kg
1 x 120 kg
1 x 130 kg (f)

Seated press, lat raises, shrugs, rope crunches

Not bad.

Some good sessions dude, nice deadlifting, very impressive squats!
When are you next competing?