The 40 Plus Journal Part 2 - The Search For Strength

Cheers Malc
It's been good progress but now I'm hitting my limits.
Steady as it goes from here on.

My Journal

http://www.northmidlandspowerlifting.co.uk

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
 
Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
 
Incline DB Press
8 x 90 lb
8 x 90 lb
8 x 90 lb
 
BP was good, move onto 105 next time I do 5's.
Started to lose form on last set of dips.
DB's are getting harder to get into position as they are getting heavier.

My Journal

http://www.northmidlandspowerlifting.co.uk

Excellent workout! Heavy and volume. Good stuff

Cheers Bill

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 142.5 kg
5 x 142.5 kg
5 x 142.5 kg
5 x 142.5 kg
5 x 142.5 kg

Lever Rows
5 x 40 kg
5 x 80 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

EZ Bar Curls
5 x 30 kg
5 x 40 kg
5 x 50 kg
5 x 50 kg
5 x 50 kg

Good session, deads were comfortable, grip was much better tonight, 145 next time for 5's.

My Journal

http://www.northmidlandspowerlifting.co.uk

Thought I'd have a look in 40+, not done in a while. What sort of grip do you use for your deads? Both overhand or over/under grip? Any idea what your 1RM would be around now?

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

Alright mate
I use both overhand until I get to around 140 kg then I have to go over and under or my grip gives.
I was close to 185 last week but my grip gave out, it's getting better though and I've just started doing Deadlift Holds to improve it.

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
5 x 65 kg
5 x 65 kg
5 x 65 kg
4 x 65 kg
4 x 65 kg

Power Cleans
10 x bar only
5 x 60 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
 
DL Holds
140 kg
150 kg
160 kg
170 kg
170 kg
 
Found out tonight the Smith Machine bar weighs 30 kg, I've only been logging it as 20 kg.
DB holds were done for approx. 10 secs or failure, whichever was sooner, not very long at all at 170, doing them with overhand grip.

My Journal

http://www.northmidlandspowerlifting.co.uk

40 plus


Tonights training

Seated OH Press (Smith Machine)
10 x bar only
5 x 40 kg
5 x 60 kg
5 x 65 kg
5 x 65 kg
5 x 65 kg
4 x 65 kg
4 x 65 kg

Power Cleans
10 x bar only
5 x 60 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
5 x 75 kg
 
DL Holds
140 kg
150 kg
160 kg
170 kg
170 kg
 
Found out tonight the Smith Machine bar weighs 30 kg, I've only been logging it as 20 kg.
DB holds were done for approx. 10 secs or failure, whichever was sooner, not very long at all at 170, doing them with overhand grip.

Cool, thats like finding a 50 pound note in your pocket you didnt know you had!

MT All Round Member of the Year

2011

good job, its always good knowing your actually lifting more than you thought!

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

Cheers guys, looking at what other guys are doing I always thought my OH was relatively weak.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is exactly the same at 89.8 kg.
 
5 x 3 targets for this week:
Squat 137.5 kg, Bench 110 kg, Deads 152.5 kg, Seated OH Press 80 kg, Power Cleans 80 kg
OH Press now includes Smith Machine at 30 kg not 20 kg.

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 137.5 kg
3 x 137.5 kg
3 x 137.5 kg
3 x 137.5 kg
3 x 137.5 kg
 
Rope Crunches
70 x 12 plates
30 x 12 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
 
Squats were ok, could have been better but move on to 140 for triples.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
5 x 100 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
 
Tricep Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
 
Incline DB Press
8 x 90 lb
8 x 90 lb
8 x 90 lb
 
Lots of anger tonight, needed to let off some steam.
Worked on the BP, all good reps, move onto 112.5 for triples.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 152.5 kg
3 x 152.5 kg
3 x 152.5 kg
3 x 152.5 kg
3 x 152.5 kg

Lever Rows
5 x 40 kg
5 x 80 kg
5 x 100 kg
5 x 100 kg
5 x 100 kg

DB Curls
5 x 20 lb
5 x 30 lb
5 x 40 lb
5 x 50 lb
5 x 55 lb
5 x 60 lb
5 x 55 lb

Good session, quite quick, move on to 155 for triples.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is up a little to 91.0 kg, missed Fridays training session - went to Crufts and ate crap all day, ate crap all day yesterday too.
 
Training will be a little hit and miss this week as I'm working away and won't get to the gym until Wednesday. I'm going to try for PB's instead of doing the 5 x 1, targets are Squat 155 kg, BP 125 kg, Dead 185 kg.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Good plan, i think you will get PBs all round with a reduced volume.

Hopefully mate, any more than the targets will also be fine.
 

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 140 kg
1 x 150 kg
1 x 155 kg (PB)
1 x 157.5 kg (f)
 
Rope Crunches
100 x 12 plates
 
Very quick session tonight, the 155 could have been better but I'll call it a PB.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Solid progress mate,

Do you use chalk for your deads?  Since I introduced chalk my grip has never been the first thing to give on deads!

What are you lifting goals for the remainder of the year?

Cheers,

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

Well done on the PB

Cheers Rob

No, currently I don't use anything at all, I want to keep it like that for as long as I continue to progress, I should think chalk will be intoduced at some point soon though. Grip is steadily improving and I should think a PB for deads is on the cards for Friday.

As for lifting goals, I'm looking to compete in the Summer, that will be my first comp, I was looking to compete at 82.5 kg but I think 90 kg is more realistic. I'm probably being optimistic but if I can get a 490 kg total at competition standard I'll be very happy, something like a 160 squat, 125 BP and 205 dead would do it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Bill45


Well done on the PB

Cheers Bill.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Where are you looking to compete and under what devision?  I too would like to compete, but when I see what other PL lift I wouldn't want to go there and embarass myself, especially in front of a crowd!
However if there are many lifters around our level or below I think I'd have a go myself!

Regards,

My log
DL: 252.5kg     SQ: 210kg      BP: 145kg

You wouldn't embarrass yourself Rob, I've been to a couple of comps to watch and I've seen nothing but support at all levels.
I'm quite sure that when I compete in the Summer there will be other competitors at my weight and age who will easily lift more than me but we all have to start somewhere. I'll be competing in the GBPF and I was going to do the All England in August as my first comp but it's looking like it will be the North Midlands comp in July as that's my division.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
3 x 115 kg
1 x 120 kg
1 x 125 kg (PB)
1 x 125 kg
Incline DBBP
8 x 95 lb
8 x 95 lb
8 x 95 lb
 
Tricep Dips
5 x BW + 40 kg
5 x BW + 40 kg
5 x BW + 40 kg
 
Tricep Pressdowns
5 x 12 plates
5 x 13 plates
5 x 14 plates
5 x 15 plates
5 x 16 plates
 
Did the 125 twice, wasn't happy with the first one, second one was better.
Very happy with the PB but also with the triple at 115.
I've said it before but I need to swap the DBBP for something like incline press on the Smith, I could probably press a bit more than the 95's but I'm risking injury trying to get them into position.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 160 kg
1 x 185 kg (PB)
1 x 190 kg (PB)

DB Rows
8 x 50 lb
8 x 50 lb
8 x 50 lb

Cable Curls
8 x 6 plates
8 x 7 plates
8 x 8 plates

The 185 felt good so I went for 190, stood up, held it and put it down under control but couldn't have held onto it any longer than I did.
A little light back and bicep work so as not to aggravate my elbows any more.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good pulling mate, well done.

Cheers Malc
I've got some chalk on the way so hopefully we'll see a bit more soon.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is up a little again to 92.2 kg, poor diet, no cardio, low training volume, expected as much.
Working away again this week so won't get to the gym until Wednesday.
5 x 5 targets Squat 132.5 kg, BP 105 kg, Deads 145 kg.

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
5 x 132.5 kg
5 x 132.5 kg
5 x 132.5 kg
5 x 132.5 kg
5 x 132.5 kg

Rope Crunches
50 x 13 plates
30 x 13 plates
20 x 13 plates
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 45 kg
8 x 50 kg
 
Squats were ok but not good enough to move up to 135.

My Journal

http://www.northmidlandspowerlifting.co.uk

Solid squatting. What do you mean not good enough to move up? Were you not getting enough depth on the last set or something?

Good training and good pb's!
 
 

 

Stonehenge
 
Where the banshees live and they do live well

Bill45


Solid squatting. What do you mean not good enough to move up? Were you not getting enough depth on the last set or something?

It's a bit of everything Bill to be fair. Some reps were probably not deep enough, some were a little 'good morning'.
What I'll do is look at the exercise as a whole and decide if it's been good enough to move on or not.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

iaink


Good training and good pb's!
 
 

 

Cheers Iain.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg
5 x 105 kg

Tricep Dips
5 x BW + 42.5 kg
5 x BW + 42.5 kg
5 x BW + 42.5 kg

Incline BBBP
5 x 60 kg
5 x 80 kg
5 x 85 kg
5 x 85 kg

Tricep Pressdowns
5 x 12 plates
5 x 13 plates
5 x 14 plates
5 x 15 plates
5 x 16 plates
2 x 17 plates

Good session, BP was good, move onto 107.5 kg for 5's.

My Journal

http://www.northmidlandspowerlifting.co.uk

Todays training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 145 kg
5 x 150 kg
5 x 155 kg
5 x 160 kg
5 x 165 kg

I have discovered the miracle of chalk!
Used it today for the first time and it's made a big difference.
The plan for today was 5 x 5 at 145 kg, previous bests were 5 x 142.5 and 160 for a triple. Very confident now that the 200 will fall soon.

My Journal

http://www.northmidlandspowerlifting.co.uk

Sunday update 

Weight is up to 93.5 kg, time to take action, if I'm going to compete at 90 kg I don't mind being a little over but that's too much.
I have to say though that while some of it is fat I've also gained a fair bit of muscle so far this year, quads, shoulders and traps are noticeably bigger.
Not working away this week so should get in some decent volume.
5 x triples targets - Squat 140 kg, BP 112.5 kg, Deads 170 kg.
That's 15 kg more than the DL would have been without the chalk.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good deadlifting mate. That's a big increase. i take it 200 will be your target when you hit 1 rep week?

Hi mate yeah chalk is a god send u either have king grip or some very good bars in your gym as i couldent hold 130Ks withough chalk with the bars in my place.
 
do you use a belt at all?