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.

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.

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.
 

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.

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.
 

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.
 

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.
 

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.

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.

Still going well I see mate!

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

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.
 

Hitting those targets!

Good work.

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

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.

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 :)