The 40 Plus Journal Part 2 - The Search For Strength

Cheers mate.
Steady as it goes, Just trying to get a little stronger each week, that'll do me.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Seated OH Press (Smith Machine)
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 67.5 kg
3 x 67.5 kg
3 x 67.5 kg
3 x 67.5 kg
3 x 67.5 kg
 
DB Lat Raises
8 x 20 lb
8 x 30 lb
8 x 40 lb
8 x 40 lb
8 x 40 lb
 
Power Cleans
10 x bar only
5 x 50 kg
5 x 70 kg
3 x 75 kg
3 x 75 kg
3 x 75 kg
3 x 75 kg
3 x 75 kg
 
Good session to finish off the week, all targets met though only just, singles next week, maybe go for some PBs.
 
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Good solid lifting mate, those power cleans seem to be shooting up. 75k is a heavy weight. I like the look of your new routine, been looking at sugden barbell myself looking at powerlifting routines. Quite like the look of Tokar's 5x3/3x2/2x1 routine. Would take time to adjust to the low reps. Btw, what will you do 5x1 on power cleans 80k, 85k? 

Cheers Bill
I'm liking the power cleans, it feels like a proper full body exercise. I think the weight increase is more technique than strength, I think I've got it about right.
I'll be going for 80 kg on the singles, don't want to risk injury and I felt my wrists creaking at the top of the move last night. 
I like Sugden, it's the only other strength site I go on, good crowd and lots of good reading.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is 91.5 kg, up a couple of pounds, maybe time to keep an eye on the diet.
 
5 x 1 targets for this week:
Squat 135 kg, Bench 110 kg, Deads 160 kg, Seated OH Press 72.5 kg, Power Cleans 80 kg.
Current PBs are 135 kg Squat, 120 kg Bench and 182.5 kg Deadlift, may have a go at them this week.
 

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
1 x 135 kg
1 x 135 kg
1 x 135 kg
1 x 135 kg
1 x 135 kg
1 x 140 kg (PB)
1 x 142.5 kg (PB)
1 x 145 kg (PB)
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Rope Crunches
12 x 12 plates
12 x 13 plates
12 x 14 plates
12 x 15 plates
12 x 16 plates
 
5 good singles at 135 kg and a 10 kg increase on my previous PB, very happy with that.
It's very early days in this routine but it seems to be working so far.
 
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Brilliant mate. 10kilo pb, that is excellent! Good start to the week.

Fcukin good PB's there mate. woohooooooo!!!

Bill45


Brilliant mate. 10kilo pb, that is excellent! Good start to the week.

Cheers Bill

My Journal

http://www.northmidlandspowerlifting.co.uk

Formerly Known as Old Git


Fcukin good PB's there mate. woohooooooo!!!

Cheers Malc
Edging closer to that 160, that's the first big squatting goal, mind you 140 was important too 3 plates a side and all that.
 

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 100 kg
1 x 110 kg
1 x 110 kg
1 x 110 kg
1 x 110 kg
1 x 110 kg
1 x 112.5 kg
1 x 115 kg
1 x 117.5 kg
1 x 120 kg
 
Tricep Dips
8 x BW + 70 lb
7 x BW + 70 lb
6 x BW + 70 lb
 
Incline DBBP
8 x 75 lb
8 x 75 lb
8 x 75 lb
 
Good session, happy with that, equalled my PB of 120 kg.
Next time I do singles I'll be doing 5 x 1 at 112.5 kg then probably miss a few weights and go for a PB.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good benching mate.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Good work. You'll break your bench PB soon, no probs. Just one question. Why do all those singles and then move the weight up? Why not just do 1x110 and then 115 then 120?  

Bill45


Good work. You'll break your bench PB soon, no probs. Just one question. Why do all those singles and then move the weight up? Why not just do 1x110 and then 115 then 120?  

Cheers Bill.
The 5 x 1 is the priority, if I get those done and feel I can do more then I will.
It's still early days with this routine and I'm still finding my feet, no doubt a couple of months down the line I'll get to the point where the 5 x 1 is all I can do.

My Journal

http://www.northmidlandspowerlifting.co.uk

i agree with missing a few intervals out and going for a PB, good luck for going for it

good squatting!

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

Cheers IB.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 140 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
1 x 170 kg
1 x 180 kg
1 x 180 kg (f)
1 x 175 kg

T Bar Rows
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
EZ Bar Curls
8 x 27.5 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
All 160's and the 170 were good, held for a count of 3 and down slow.
I managed to straighten up with the 180 and put it down under control but not held for long enough, 2.5 kg off my PB.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hey, weel done, you got 180 up and down. It can only get easier from now on. This is training not competiion. PB next time you do this session without a doubt. How did youir back hold up during this session?

Cheers Bill
It's coming along slowly, at least I'm standing up with the 180, I wasn't a month ago.
The back is stronger than it ever has been thanks, the Hyper Extensions have made all the difference, it's the main reason for my progress in the squat.

My Journal

http://www.northmidlandspowerlifting.co.uk

40 plus


Cheers Bill
  ......I'm standing up with the 180, I wasn't a month ago.

Excellent progress then mate.

Cheers Malc
I'm just impatient, for some reason I've got in my head that I should be deading at least 200 by now, which is ridiculous considering how long I've been training with a proper PL routine.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Seated OH Press (Smith Machine)
10 x bar only
5 x 40 kg
5 x 60 kg
3 x 65 kg
1 x 72.5 kg
1 x 72.5 kg
1 x 72.5 kg
1 x 72.5 kg
1 x 72.5 kg
1 x 75 kg
1 x 77.5 kg (f)

DB Lat Raises
8 x 20 lb
8 x 30 lb
8 x 40 lb
8 x 45 lb
6 x 50lb

Shrugs (Smith Machine)
8 x 60 kg
8 x 80 kg
8 x 100 kg

Power Cleans
5 x 60 kg
3 x 70 kg
3 x 75 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 80 kg
1 x 85 kg

I didn't want to push the Power Cleans any further as I was tired and my already niggly elbow tendons were starting to feel the strain.
The shrugs were done while I waited.
All week I've been within myself doing the 5 x 1 until tonight, both exercises were very near the mark.

My Journal

http://www.northmidlandspowerlifting.co.uk

That's excellent lifting. 85kg on the power cleans especially. Given how much your strength has improved with the new routine and at the higher weight, you intend to compete at 90kg?

The 85 kg is very close to what I'm capable of at the moment Bill, 90 will be nice but it's not there yet.
That's a good question about the weight.
I'm currently hovering around 90 kg but I really am eating what I like and carrying a fair chunk of fat it has to be said. The plan is still to compete at 82.5 kg in August so I need to drop a stone between now and then and get stronger - easy!

My Journal

http://www.northmidlandspowerlifting.co.uk

The reason i raised the thing about weight is that it seems to have made a big difference in your strength levels, much more than the difference between, say, the 460kg unequipped qualifying standard for 82.5 and the 490 for 90kg.

It's a fair point Bill.
Going down to below 82.5 kg was done as part of the shape up, I lost 12 kg in 12 weeks. I was doing cardio sessions 3 - 4 times per week and eating less than 2000 cals per day, I think that had a big impact on my strength levels.
I planned on going back up to and hovering around 83 - 84 kg but I put the 12 kg back on in 4 weeks and a bit more afterwards, nearly all fat. Now I'm back to a better diet the weight should steadily drop.
I would say my strength improving lately is less down to the weight I've put on and more down to a better routine, no cardio and eating plenty of carbs, all giving me more energy to train.
Of course I could be completely wrong but we'll see.
 
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is the same at 91.5 kg, been a little more active and eaten a little less but too many takeaways this week. 
 
5 x 5 targets for this week:
Squat 130 kg, Bench 102.5 kg, Deads 140 kg, Seated OH Press 65 kg, Power Cleans 72.5 kg.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thought i'd return the favour and have a look through your journal mate. You're definately a strong guy, any idea on how far away from your 460 total you are?

I'm going to be chasing a 490 un-equipped total if i compete in the next few years (under 23) in the GBPF so i've got a long way to go with mine! And my squat is also quite weak in comparison to other lifts like you.

"Why Climb a Mountain, when you can become one..."

Hi mate
I've never done a comp or even all 3 lifts in 1 day, the closest I've been to that is last week when I did singles - squats on Monday (145), Bench Press on Tuesday (120) and Deadlift on Thursday (180). You could say that's 445 but I wouldn't, also I currently fall into the 90 - 100 kg class (until next week).
Your squat will come if you stick at it, mine is poor because I've neglected it in the past purely through laziness. I can honestly say I look forward to squatting now, I had a 10 kg PB this week and I see some real improvement coming in it in the next few months.
 
 
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Rope Crunches
12 x 13 plates
12 x 14 plates
12 x 15 plates
12 x 16 plates
12 x 16 plates
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Leg Press
5 x 120 kg
5 x 160 kg
5 x 200 kg
5 x 240 kg
5 x 280 kg
5 x 300 kg
 
Squats
5 x 60 kg
5 x 100 kg
5 x 110 kg
5 x 120 kg
 
Couldn't get on the squat rack so did Leg Press, happy with the result, best I've done by a long way.
Did a few squats to finish off.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hi mate. How are things with you? Looking good and strong on the lifting front mate.

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

Good thanks mate.
Training going well and looking to enter my first comp in March, the EM un-equipped Bench Press, it'll be good experience for me.
I've been popping into your journal regularly but haven't posted anything for a while, I'll put that right.

My Journal

http://www.northmidlandspowerlifting.co.uk

Cool mate. Will be an experience and a half to compete.

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

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
5 x 102.5 kg
5 x 102.5 kg
5 x 102.5 kg
5 x 102.5 kg
5 x 102.5 kg
 
Tricep Dips
8 x BW + 70 lb
7 x BW + 70 lb
6 x BW + 70 lb
 
Incline DB Press
8 x 80 lb
8 x 80 lb
8 x 80 lb
 
BP could have been better, stay at 102.5 for next time I do 5's
Just about managed the DB presses but getting the DB's into position is proving difficult.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

T Bar Rows
8 x bar only
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Deads
10 x bar only
5 x 50 kg
5 x 100 kg
5 x 140 kg
5 x 140 kg
5 x 140 kg
5 x 140 kg
5 x 140 kg
 
EZ Bar Curls
8 x 27.5 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Grip was much better tonight on deads than the last time I did 5's, started to weaken on the 4th set but held on to the end.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Seated OH Press (Smith Machine)
10 x bar only
5 x 40 kg
5 x 65 kg
4 x 65 kg
4 x 65 kg
4 x 65 kg
4 x 65 kg

DB Lat Raises
8 x 20 lb
8 x 30 lb
8 x 40 lb
8 x 45 lb
8 x 45 lb

Power Cleans
10 x bar only
5 x 60 kg
5 x 72.5 kg
5 x 72.5 kg
5 x 72.5 kg
5 x 72.5 kg
5 x 72.5 kg

Failed on the OH Press but not a bad session considering I gave blood this morning, I started to feel a bit light headed on the Power Cleans from the 3rd set onwards though.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good, consistent week mate. This routine is definitely suiting you. BTW, they do do tell you not exercise after giving bllod, don't they?

They do indeed Bill, I thought I'd go to the gym, start training and see how I felt, glad I did to be honest.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is down to 90.7 kg, diet has been better with a steady 30 mins on the bike each day
 
5 x 3 targets for this week:
Squat 135 kg, Bench 107.5 kg, Deads 152.5 kg, Seated OH Press 70 kg, Power Cleans 77.5 kg.

My Journal

http://www.northmidlandspowerlifting.co.uk