The 40 Plus Journal Part 2 - The Search For Strength

Maximum effort tonight mate, I predict next week's attempt at 5 x 160 will be a fail.
I have lifted at 90 kg before but my last comp was at 82.5 and that's definitely where I think I should be, I've got 8 weeks to the next comp so no panic.

Tonights training

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

CGBP
3 x 5 x 110 kg

BW dips, pressdowns

First fail of the 1 max set of 5 routine tonight, no complaints though. Weighed in at 86.6 kg this morning and I've been pissing for England today so I'm probably about 86 kg.

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt on, chalk on
5 x 170 kg
5 x 195 kg (PB)

18" Deads
3 x 200 kg

The last rep on the 195 felt like about 230, very tough to lockout at the top.

I did the triple at 200, loaded the bar with 220, went to lift it and felt a massive stabbing pain in my lower back. Session ended.
Painful now, it feels like a muscle tear again, see how we go.

Quick update

I have a muscle tear in my lower back again, I've had it a few times before, the last one was at the beginning of February.
It took me about 4 or 5 weeks to do some rehab training and start lifting properly again, but I came back stronger than before.
This is a setback as I was making good progress but I should be able to use the lessons learned from February and be ok to compete at the North Midlands in 7 weeks.
I need to lift 460 to qualify for the British, that will be the aim at the North Midlands and no more.
I'll be in the gym on Monday to start rehab squats afetr resting over the weekend.
Cheers
Les.

Tonights training

Rehab session
Squats
3 x 20 x bar

Deads
3 x 20 x bar

Rope Crunches

Seated Press Machine
Up to 5 x 90 kg

A very encouraging start to the rehab, a little painful at times but no more than expected. I'll put a little weight on the bar tomorrow.

Tonights training

More rehab
Squats
10 x bar, 30 kg, 40 kg, 50 kg, 60 kg

Deads
10 x bar
3 x 10 x 60 kg

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

Rope crunches

Not a bad session actually, a little painful on the first set of deads, I need to be careful not to try to do too much too soon.
I had to do the benching with my feet up on the bench, putting them down on the floor was painful on my back.

Tonights training

Squats
10 x bar
10 x 40 kg
3 x 10 x 60 kg

Deads
10 x bar
3 x 10 x 60 kg

Rope crunches, pulldowns, hyperextensions, rows, curls.

Quite a bit of volume tonight to get the heart pumping and the blood flowing but nothing heavy obviously.
My back is feeling a little better each day but is a long way from good.

 

Tonights training

Squats
10 x bar
10 x 40 kg
10 x 60 kg
3 x 10 x 80 kg

Deads
10 x bar
10 x 60 kg
10 x 80 kg
5 x 100 kg
5 x 120 kg
5 x 140 kg

Rope Crunches

Feeling much better after a weekend of rest and food, pushed things a little tonight, all beltless and chalkless.
Not 100 % yet but improving daily, I'll do something similar on Thursday.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 110 kg

CGBP
3 x 5 x 100 kg

Dips
5 x BW + 20 kg
5 x BW + 40 kg
2 x BW + 60 kg

Quick session tonight, my back was a bit uncomfortable at times.

Tonights training

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

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg

Pulldowns, rows, curls

All beltless and chalkless, happy with that.
Rehab training is done and has worked well, I'm not fully fit but near enough to go back to normal training from Monday.
5 weeks to go to the next comp which is the North Midlands, I'm a few pounds over where I'd like to be but nothing I can't lose before then.

Tonights training

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

Partials to bench
5 x 140 kg
5 x 160 kg
3 x 5 x 180 kg

Rope crunches

Everything felt heavy tonight.
Just under 5 weeks to the North Mids on 25th July, I've managed to keep my weight down to around 85 - 86 kg, I'll drop this down to around 84 kg for the comp then drop some water overnight for the weigh in. I'll be looking to lift around 480 with something like a 160/120/200, that'll do me all things considered.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 110 kg
3 x 120 kg
1 x 125 kg
1 x 130 kg

CGBP
5 x 3 x 110 kg

Flyes, tricep extensions

Touch and go bench, fairly happy with that.

Hope the back is on the mend? Looks like it given recent squats?

Nearly there mate, a decent deads session tonight.

Good luck!

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
Belt and chalk on
5 x 180 kg
3 x 200 kg
1 x 220 kg (f)
1 x 220 kg

Rows, pulldowns, curls

I hardly got the first 220 off the floor but I wasn't going to let it beat me which in hindsight is absolutely ****ing stupid given my recent injury.

lol Yes very stupid. Hope that you won't learn that lesson the hard way next time!

Good pull though. Infact if you'd left it at the tripple with the 200 it would have still been a win ;)

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
4 x 65 kg
3 x 65 kg

Shrugs, lat raises, seated press, rope crunches

Poor tonight, felt weak.
 

Tonights training

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

Partials to bench
5 x 140 kg
5 x 180 kg
2 x 200 kg
7 x 180 kg

Rope crunches

Ok with that, a decent 160, eaten very little today due to being in meetings.
4 weeks to the North Mids, weight is 85.5 kg, diet starts today.

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
5 x 110 kg
4 x 120 kg
3 x 120 kg

CGBP
2 x 3 x 110 kg
5 x 100 kg
4 x 100 kg
3 x 100 kg

Weighted Dips
3 x 5 x BW + 40 kg

Pressdowns

Felt good tonight even though I've had another day of not eating a lot. The 110's were comfortable for a change and I thought I might have got 5 x 120 which would have equalled my 5 x PB but it wasn't there.