The 40 Plus Journal Part 2 - The Search For Strength

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 5 120 kg

Rope crunches, calf raises, rows and db curls

Been under the weather for the last couple of days, nose and throat, just went through the motions tonight.
Deads felt a little uncomfortable at the top of the hams but nothing serious, I'll go a little heavier on the 5 x 5 next week.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good you got a bench comp lined up. You should qualify for unequipped brits no probs (125kg)

Stonehenge
 
Where the banshees live and they do live well

iaink


Good you got a bench comp lined up. You should qualify for unequipped brits no probs (125kg)

I'd not given it a thought mate to be honest, I might do now though.
 
Qualification for me is 'only' 100 kg, don't forget I'm old.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Oldy quallification! Cool.

Stonehenge
 
Where the banshees live and they do live well

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 5 60 kg

Hammer Strength OH Machine Press
5 x 80 kg
5 x 100 kg
5 x 120 kg
4 x 130 kg
2 x 140 kg

Lat raises, rope crunches

Still ill, not eaten all day apart from a couple of apples, just went through the motions again tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg

Leg press, leg extensions, calf raises, rope crunches
Walkouts with 200 kg, 220 kg, and 240 kg

Still a bit under the weather but on the mend, the 5 x 140 was very heavy towards the end and form suffered
I also did a bit on the rowing machne which highlighted how much I've let my fitness slip

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 130 kg
1 x 135 kg

Rack Press
5 x 100 kg
1 x 120 kg
1 x 130 kg
1 x 142.5 kg (PB)

Hammer Strength Bench Press, Tricep pressdowns

The flat bench reps could have been better but I didn't have a spotter tonight.
Even though I've done a slightly heavier regular bench, that's the heaviest rack press I've done, only just got it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar only
5 x 60 kg
5 x 100 kg
5 x 120 kg
5 x 5 140 kg

Rows, curls, rope crunches

After the 120 last week I thought I'd up things a bit, no problems with the hams once I'd warmed up but I'll be taking it steady from here on, grip started to go on second set, had to use chalk.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
5 x 65 kg
4 x 65 kg
2 x 5 60 kg

Push Press
5 x 70 kg
4 x 70 kg
3 x 70 kg

Hammer Strength OH Press
5 x 100 kg
3 x 5 120 kg
2 x 4 120 kg

Lat raises, rope crunches, calves

Felt tired tonight, couldn't even do a single on push press at 80 kg
A decent week's training and dieting overall though, weight is coming down and should be ok to do the Bench Press at the North Midlands on 01/11

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
1 x 160 kg
1 x 175 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg
1 x 160 kg

Rope crunches, hyperextensions, calf raises

All things considered (dieting, illness, injury) I'm happy with 5 kg off my PB.
Weighed in at a slightly dehydrated and hungry 91 kg yesterday morning, should be good for the comp in 2 weeks.

My Journal

http://www.northmidlandspowerlifting.co.uk

Nice squatting Les.

Cheers Malc

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Rack Press
10 x bar
5 x 60 kg
5 x 100 kg
3 x 120 kg
1 x 145 kg (PB)

Flat BBBP
5 x 100 kg
1 x 120 kg
1 x 125 kg
5 x 105 kg
5 x 105 kg

OH DB Tricep Extensions
5 x 70 lb, 80 lb, 90 lb, 100 lb, 110 lb

Caught it just right on the 145.

My Journal

http://www.northmidlandspowerlifting.co.uk

Very nice squat. 5kg off a pb is god going any day of the week!

Solid work all round!

What date is that bench comp!

Stonehenge
 
Where the banshees live and they do live well

Cheers Iain
Comp is a week on Sunday - 01/11.
My previous comp PB is 120 but that was in a 3 lift, I'm hoping for a bit more but we'll see on the day.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good good pal. Open up 100-110 then? Although 100-115-pb attempt would be one way of getting a cert qualifying lift in and set you up for a nice pb attempt. Depends how easy 115 is now. I know your gym pb is well above that. Was it paused?

Stonehenge
 
Where the banshees live and they do live well

iaink


Good good pal. Open up 100-110 then? Although 100-115-pb attempt would be one way of getting a cert qualifying lift in and set you up for a nice pb attempt. Depends how easy 115 is now. I know your gym pb is well above that. Was it paused?

No mate, I've done nothing paused above 120.
Last comp I went 110, 115, 120 and for this one I thought I might open at 115 or even 120.
 
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Rows, curls, rope crunches, calf raises

The plan for tonight was 5 x 5 at 150 but I thought better of it after the first set, gently does it.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Strict Press
10 x bar
5 x 40 kg
5 x 60 kg
3 x 70 kg
1 x 75 kg (f)
1 x 75 kg (f)

Push Press
1 x 80 kg
1 x 85 kg
1 x 90 kg (f)
1 x 85 kg
1 x 85 kg

OH DB Press
5 x 70 lb
5 x 80 lb
5 x 85 lb

Lat raises, rope crunches

Really struggled tonight, perhaps lost a little strength with the weight loss, I've gone from 95/96 kg down to 91 kg in a few weeks.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
1 x 110 kg
1 x 115 kg
1 x 120 kg
1 x 125 kg (f)

Rack Press
1 x 100 kg
1 x 120 kg
1 x 130kg
1 x 140 kg (f)

Tonights session was prepping for Sundays Bench Press comp at the North Midlands.
All singles up to and including the 120 were paused and without a spotter.
I unracked the 125 myself and did a longer than normal pause but had a spotter, hardly got it off the chest, hopefully Sunday will be different.

Weighed in at a touch over 90 kg yesterday, again a little dehydrated and hungry.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 140 kg
1 x 160 kg
1 x 175 kg (f)

Rope runches, leg press, leg extension
I knew when I went down with the 175 I wasn't coming back up, diet is taking it's toll, been quite tired for the last 2 days.
Having to lose almost a stone for a comp is not the best prep, I'll try to make sure I don't go too far over in future.

My Journal

http://www.northmidlandspowerlifting.co.uk

Good luck with the comp mate, I'm sure you'll beat your previous comp pb!

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

Cheers Rob
It didn't happen for me today mate but next comp will be different. Report to follow.

My Journal

http://www.northmidlandspowerlifting.co.uk

01/11/2009 - North Midlands Open

Weighed in 88.4 kg
Squat 140 kg, 150 kg 170 kg(f)
Bench 120kg, 125 kg(f), 125 kg(f)
Dead 160 kg, 180 kg, 200 kg
Total 470 kg

Dropped a little water yesterday and overnight and came in lighter than I thought I would, not bad considering I was 96 kg about 6 weeks ago.

Myself and a few others thought the 170 squat was ok but the judges didn't and that's what counts.

I knew it wasn't going to be a good day for bench when I warmed up, even doing a triple at 100 was tough, that's a weight I normally do for 5 reps week in week out without thinking about it. The second attempt at 125 was better than the first and at one point I thought it was there, it will be next time.

Deads felt good today, I made up my mind early on that I wasn't going to go heavy what with the hamstrings but the 160 opener felt very easy and not painful so I thought I'd push it a bit, hurts a little now after the drive home.

I'm happy overall, if the squat had been passed that would have been the British Unequipped qualification which I had no intention of going for when I set out this morning.

There was some very impressive benching seen today from quite a few lifters but in particular for me was Haydon Rowlands doing 190 kg for a new British Record in M2 Un-Equipped Bench.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
3 x 5 130 kg

Rope crunches, calf raises

I normally have a few days off after a comp but I wasn't feeling as beat up as I sometimes do the day after so decided to train - big mistake.

I'm going to be going back to a 'proper' routine through the Winter and decided to start tonight with squats and a nice easy 5 x 5 at 130 kg.
It was tough from the start and form started to suffer on ther 3rd set so decided to stop, just nothing in the legs at all.

I'm going to take the remainder of the week to rest then start afresh on Monday. The plan for the routine is:

3 week cycles of 5 x 5, 5 x 3, 5 x 1 (after warm ups)
Monday - Squat, Tuesday - Bench, Thursday Deads, Friday - OH Press, SLDL, support exercises as and when.

This has worked for me in the past and hopefully will again, I'll be doing it for the next 6 months and adding weight each week if I manage to complete the sets and reps.

My comp best is 500 kg - 170 squat, 120 bench, 210 dead.
I think a 530 kg total - 180 squat, 125 bench, 225 dead is a reasonable target to aim for by the first comp in May/June.

I was toying with the idea of going up to the 100 kg weight class but all things considered I feel happier all round at 90.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

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

Incline BBBP (Smith Machine)
5 x 5 90 kg

Dips
5 x 5 BW + 20 kg

OH DB Tricep Ext
5 x 5 80 lb

So much for resting.
Very tough but a good session, tri's were very pumped after all those sets of 5's, not used to it.
Weights for all exercises to increase for next 5 x 5 session in 3 weeks by 2.5 kg.

My Journal

http://www.northmidlandspowerlifting.co.uk

Well done on your lifts at the comp, I can imagine it's much harder wth all the pauses and whatnot to match or even come close to gym pb's
Good effort and next time I recon you'll qualify comfortably.
Thinking about entering into a comp soon myself now after reading your report!

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

Cheers Rob
The bench for me is much harder when paused as I'm sure it is for most.
The real qualifier for me will be the North Midlands in the Spring next year, hopefully I'll be able to get a 500+.
 

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
5 x 5 x 150 kg

Pulldowns, rows, curls

Very hard session tonight, had to take a small breather before the 5th rep on each set after the 2nd. A little pain in the glutes and hams but nothing major. Will up the weight for the next 5 x 5 but this was tough tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Seated Hammer Strength OH Press
10 x bar
5 x 40 kg
5 x 80 kg
5 x 5 x 100 kg

Push Press
5 x 5 60 kg

Lat Raises, shrugs, rope crunches

Shagged tonight, tri's not recovered from Tuesdays hammering, just went through the motions really.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hiya matey. Loooooooooooooong time since I have been in the journals. How are things with you mate?

Cardifflads journal - feel free to explore and add your two pennies

Going good here thanks mate apart from the odd injury holding me back.
I've replied in yours.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Squats
10 x bar
5 x 60 kg
5 x 100 kg
5 x 5 x 140 kg

Calf raises, rope crunches

I did the first set at 140 beltless as I thought I'd done my previous 5 x 5 PB of 145 beltless too.
I soon realised there's no way I could have done, it was very tough and I only just got all 5 reps. The belt was on from the second set onwards and will be for 140 and above next time.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Flat BBBP
10 x bar
5 x 60 kg
5 x 100 kg
1 x 2 x 115 kg (see below)
5 x 3 x 115 kg

Incline DBBP
5 x 5 x 80 lb

Dips
5 x 5 x BW + 30 kg

A lot harder than I thought it was going to be tonight, I stupidly thought I could do triples at 115 without any leg drive hence the 2 reps to start.
I put my belt on, re-adjusted my position and started again. Very hard but will go up to 117.5 next time for triples.
Next session is deads on Thursday for 5 singles.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Deads
10 x bar
5 x 60 kg
5 x 100 kg
5 x 140 kg
3 x 170 kg
5 x 1 x 190 kg

Rows, pulldowns, curls

Each rep got progressively harder as expected, there was a little left in the tank at the end but not much, move up to 195 for 5 x 1 next time.

My Journal

http://www.northmidlandspowerlifting.co.uk

Tonights training

Push Press
10 x bar
5 x 40 kg
5 x 60 kg
5 x 3 x 70 kg

Hammer Strength OH Press
5 x 100 kg
5 x 5 x 120 kg

Lat raises, SLDL's, shrugs, rope crunches

I picked up a little niggle in my right elbow/bicep last week while doing lat raises of all things, it affected my pressing tonight.

My Journal

http://www.northmidlandspowerlifting.co.uk

Hiya. Are you still off the booze mate?

Cardifflads journal - feel free to explore and add your two pennies

Certainly am mate, it will be 2 years on New Years Day.
It sounds stupid but I'm looking forward to being able to say I've not had a drink in years.

My Journal

http://www.northmidlandspowerlifting.co.uk

40 plus


Certainly am mate, it will be 2 years on New Years Day.
It sounds stupid but I'm looking forward to being able to say I've not had a drink in years.

Fook me mate. You must be proud as f.uck. Well done mate. I hope I can get there one day haha.

Cardifflads journal - feel free to explore and add your two pennies

Sounds like you will with the new woman mate, all the best with it.

My Journal

http://www.northmidlandspowerlifting.co.uk