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.

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.
 
 

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.

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.
 

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.
 
 

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

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.
 

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.

Good benching mate.

Cheers Malc

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.

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

good squatting!

Cheers IB.

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.

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.