The 40 Plus Journal Part 2 - The Search For Strength

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.

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.

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!

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.
 
 

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.

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.

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.
 
 
 

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.

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

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.

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

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.

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.

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.

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.

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.