The 40 Plus Journal Part 2 - The Search For Strength

Cheers Rob
I'm on the mend but it will be a while before I start putting any weight on the bar. I'm getting a bit p!ssed off with injuries, I'd just done 220 and there was a bit more there.

Tonights training

Rehab squats 25 x bar, 30 kg, 35 kg
Rows, pulldowns, curls

The back is a long way from being mended but it's starting to feel better.

get back to full health mate cant let us over 40 down
 
bw 90k  2011 aim 77k class
 
now
sq 120   DL 160  
 
 
 
 

I'm trying mate, hopefully on the way back now.

Tonights training

Rehab squats 25 x bar, 20 kg, 40 kg
Seated OH press, lat raises, shrugs

Also managed a few sets of light deads which was encouraging.
I'm going to do the same squats tomorrow then next week I'll drop the reps to 15 and up the weight but still nothing too heavy.

Tonights training

Rehab squats 25 x bar, 20 kg 40 kg
Chest and tricep routine
Again managed some light deads and also did some light benches which were uncomfortable.

Tonights training

Squats
15 x bar, 3 x 15 x 60 kg

Deads
10 x bar, 5 x 60 kg, 5 x 5 x 80 kg

Back and biceps routine, rope crunches

Squats felt ok with the extra weight, will add a little more tomorrow. The back is better but far from mended and is still pretty painful first thing in the morning.

Keep at it pal!

Tonights training

Squats
15 x bar, 60 kg, 65 kg, 70 kg

Deads
5 x bar, 60 kg
5 x 5 x 100 kg
1 x 140 kg

Shoulder session - OH Presses etc

Pushed it a bit further tonight, slightly heavier squats, 140 dead was fine, loaded the bar with 180 but common sense took over and I left it.

Tonights training

Squats
15 x bar, 60 kg, 70 kg, 75 kg

Deads
5 x bar, 60 kg
5 x 5 x 100 kg

Chest and tricep session
 
A little more again, I'll go up to 15 x 80 kg tomorrow then next week I'll drop the frequency to twice a week, drop the reps to 10 and up the weight to about 100 kg.
Managed to get a 5 x 100 on flat bench in between all the other stuff for chest tonight, felt ok on the back.

Tonights training

Squats
15 x bar, 60 kg, 70 kg, 80 kg

Deads
5 x bar, 60 kg, 100 kg, 110 kg, 120 kg, 130 kg, 140 kg

Back and biceps
Rope crunches

Back felt ok on the deads, next week will be more of a PL routine but nothing too heavy.

Tonights training

Squats
10 x bar, 60 kg, 80 kg, 90 kg, 100 kg

SLDL's, rope crunches

Quick session tonight, squats felt ok, will do more on Thursday and up the weight.

100kg whoop :) Its def getting there pal.

iaink


100kg whoop :) Its def getting there pal.

It's coming mate, I'll be happier when I'm repping with 3 plates rather than 2 but steady as it goes, I'm not in pain that's the main thing.

Tonights training

Flat BBBP

10 x bar
5 x 60 kg
5 x 90 kg
100 kg x 8, 7, 7, 5, 5

Incline Hammer Strength
100 kg x 8, 8, 7

Flyes, cables, db extensions, pressdowns

Happy with that, first 'proper' bench session in a month, currently dieting and weight is just under 90 kg.

Good chest session mate, and well done on not puuting on weight whilst injured, that must have taken some willpower.

To be honest Bill the training volume has been quite a bit higher since being injured, lots of sets and reps but not heavy though, done sh!t loads on the bike too.

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 110 kg
Belt on
5 x 120 kg
5 x 130 kg
5 x 140 kg

Leg press
8 x 200 kg
8 x 240 kg
8 x 280 kg

Ab stuff

I don't normally train Wednesdays but I fancied getting in a bit more squatting this week to push the back a bit more.
Still got a few doubts in my head but the 5 x 140 was ok.
The recent weight loss was evident when I put my lifting belt on and could pull it in another notch.

Tonights training

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

Rows, pulldowns, curls

I put 200 on the bar but somehow I'd managed to bruise the palm of my right hand when doing the 180's, too painful to grip the bar after that but ok to do rows etc.

Tonights training

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

Seated OH Press
5 x 8 x 80 kg

Lat raises, shrugs, face pulls.

Harder than it should have been but ok.