The 40 Plus Journal Part 2 - The Search For Strength

Bill45


Hey mate, i can see youare right back on form! Paricularly well done on the squats.

Cheers Bill
 
I've got to say I'm happiest with the improvement in my squat, it's always been poor for me.
I'm after 140 kg by the Summer then 160 kg by the end of the year, well on course for that.
 

Cardifflad


Great to see you going from strength to strength mate :)

Cheers mate
Slow and steady, it's the only way.

Tonights training
 
T Bar Rows 1 x 8 bar only, 1 x 8 20 kg, 3 x 8 32.5 kg
Deads 1 x 10 bar only, 1 x 5 60 kg, 1 x 5 100 kg, 140 kg 5, 3, 5, 4, 3, 3, 2
EZ Bar Curls 1 x 8 bar only, 1 x 8 27.5 kg, 3 x 8 32.5 kg
 
Should have been 5 x 5 on deads but my grip disappeared on the 2nd set, might have done it if I'd done them first but not a lot of choice.
I kept going until I got the 25 reps though which may have been a mistake, managed to pick a few new painful calices and even a blood blister.
First target of the week missed.
 

Good session mate. Good that you battled it out. I had the same problem of failing grip about 3 or 4 months. Unfortunately the only way through it is to do high volume with heavy weights, as you did. I bet your grip will be much stronger next time you deadlift.

Cheers Bill
I've also got the option of chalk which I'm not currently using.
I'll be doing triples next week on deads so we'll see what happens.

Tonights training
 
Seated OH Press (Smith Machine) 1 x 10 bar only, 1 x 5 40 kg, 5 x 5 62.5 kg
DB Lat Raises 1 x 8 20 lb, 1 x 8 30 lb, 3 x 8 40 lb
Power Cleans 5 x 5 70 kg
 
A good session to finish off the week, all targets hit tonight.
 

40 plus


  ............all targets hit tonight.
 

Thats what I like to see.

Just my grip that let me down on the deads on Thursday mate, apart from that all targets hit this week. New ones for next week doing triples, another first for me.

40 plus


New ones for next week doing triples, another first for me.

I shall look forward to reading about it.

Sunday update 

Weight is 90.8 kg, no change, I'm ok with it, I'm not exactly doing anything to make it come down.
Just doing the 4 gym sessions per week with no cardio and eating what I like when I like including lots of crap.
 
5 x 3 targets for this week:
Squat 130 kg, Bench 105 kg, Deads 150 kg, Seated OH Press 67.5 kg, Power Cleans 75 kg.

Tonights training
 
Squats
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
3 x 130 kg
3 x 130 kg
3 x 130 kg
3 x 130 kg
3 x 130 kg
 
Rope Crunches
12 x 12 plates
12 x 13 plates
12 x 14 plates
12 x 15 plates
12 x 16 plates
 
Hyper Extensions
8 x 20 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
 
Happy with the squats, not bad form, 1st target hit.

good work... whats this weeks targets?

Incredible Bulk


good work... whats this weeks targets?

About 2 posts up mate

Good solid stuff mate.

Good lifting mate, what is your training plan? As i understand itwas 5x5 last week, 5x3 this week, what about next week? I'm interested in case i should change my routine.  

Formerly Known as Old Git


Good solid stuff mate.

Cheers Malc

Bill45


Good lifting mate, what is your training plan? As i understand itwas 5x5 last week, 5x3 this week, what about next week? I'm interested in case i should change my routine.  

I'm planning singles next week Bill so 5 x 1.
The routine is one I've knocked up by borrowing bits from 2 routines I've read about.
A strong man type routine i.e. Monday Squats, Tuesday Bench, Thursday Deads, Friday OH Press, the idea for cycling the rep ranges and weights comes from Tokars system on Sugden Barbell.
 

Tonights training
 
Flat BBBP
10 x bar only
5 x 60 kg
5 x 80 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
3 x 105 kg
 
Tricep Dips
8 x BW + 65 lb
8 x BW + 65 lb
8 x BW + 65 lb
 
Incline DBBP
8 x 70 lb
8 x 70 lb
8 x 70 lb
 
Good session, I thought the bench would be easy, it wasn't.
Dips were good, didn't think I'd get them all, must be from doing less reps on the BP.

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 130 kg
3 x 150 kg
3 x 150 kg
3 x 150 kg
3 x 150 kg
3 x 150 kg

T Bar Rows
8 x 20 kg
8 x 35 kg
8 x 35 kg
8 x 35 kg

EZ Bar Curls
8 x 27.5 kg
8 x 35 kg
8 x 35 kg
8 x 35 kg

Grip started to go on third set of deads at 150 but managed to hold on.

Good work mate. Just get your head down and get on with it. I like your style.

How are things with you?