Getting stronger getting older

Alf Veedersane

Deano7788 wrote: »

Just on RPE, the way my program is structured at the moment is a mixture of RPEs and % based based.

My heavy squat, bench and singles are all RPE based, but in that sense I wouldn't be rating them after but rather each week I've a target RPE to hit for a specified number of reps, e.g. a single at RPE 8 this week. I'd then do back off sets at a specified percentage of this, and my lighter based started off as a percentage of my 1RM.

The other way I use RPE may be possible to use, although it's more for my coach. He has me rate the RPE of the last set of exercise not RPE prescribed but that's more so he can prescribe the progression for the following week. For instance, my incline bench I rated a 9 last week so there was only a 1kg increase whereas for lifts I rated a 7.5 or 8 it was a 2.5kg increase. I'm not sure if you would fully get a benefit from it though over just feel when going alone.

If you do use RPE, just be sure to be brutally honest with yourself and don't underestimate it; if anything I tend to err on the conservative side if anything. No point in lying to yourself and then failing the next week.

I'm similar to that. Work up to a single @8, drop a % and then so sets of whatever or do a set of 3 @9 following the single and then the % drop.

And yeah, honesty.

Dtp1979

Cycle 11 Bench Press paused

55kg x 3
65kg x 3
72.5kg x 3

67.5kg x 3 x 5

B.B. rows 67.5kg x 3 x 8

Seated OHP 45kg x 3 x 8

B.B. shrugs 110kg x 3 x 12

Db Bench 26kg x 3 x 10

Cable flys/biceps light

Everything was stable today. Good movement, good bar path and weights weren’t a problem.

Increased weight on rows and didn’t cause an issue.

Db Press was graaand. Slight weakness in my right side which is surprising as it’s always been the stronger Side

Dtp1979

Cycle 11 week 2 Deadlift

40mm deficit for all.
Warmups paused 1” off floor to 100kg

122.5kg x 3
140kg x 3
157.5kg x 3

142.5kg x 3 x 5

Front squat 80kg x 3 x 5

Leg extensions 70 x 4 x 12

But short on time today. Happy enough with the lifts. Slight hip rise at ye start is hard to shake. Deficit didn’t seem to bother me with the higher weight

Dropped weight on front squats cause I want to nail the technique

I’ll post Deadlift main set video if I get a chance later.

Dtp1979

Any criticisms welcome

https://m.youtube.com/watch?v=D5hhfpzEeHc

Shorts could be a bit longer in fairness

Dtp1979

Cycle 11 week 2 OHP

40kg x 3
45kg x 3
50kg x 3

45kg x 3 x 5

Lat pulldown 90 x 3 x 8

Db Bench Press 28kg 10, 10, 10, 7

Shrugs 120kg x 4 x 12

Cable flys/lat raises light

Another good session today. Technique on OHP is so much better. Nothing was uncomfortable, awkward or sloppy.

Getting a slight pain my my back on the right hand side when I do Db pressing. I’m probably not bracing right enough. I find it a lot harder to keep tight doing them

Dtp1979

Cycle 11 week 3 Squats

Toe squats up to 70kg

90kg x 1

105kg x 5
120kg x 3
132.5kg x 1

115kg x 3 x 5

RDL 127.5kg x 3 x 5

Rev lunge 52.5kg x 3 x 10

Leg curls 45.5 12, 12, 12, 8

Calf raises

Squats feeling stronger every time I do them. The very odd rep that I felt off was corrected quickly. Drop sets were handy.

Rdl was much easier than expected.

Dropped back slightly on the weight with lunges cause it was sloppy last time. They were better today.

ThunbergsAreGo

Really enjoy your log

Looking to get back into it after an Achillies Tendon Rupture, might get some inspiration

Dtp1979

naughtb4 wrote: »

Really enjoy your log

Looking to get back into it after an Achillies Tendon Rupture, might get some inspiration

Best of luck with it.

Alf Veedersane

naughtb4 wrote: »

Really enjoy your log

That's what she said.





Had to be done.

Dtp1979

Cycle 11 week 3 Benchpress paused

60kg x 5
67.5kg x 3
75kg x 1

70kg x 3 x 5

B.B. row 70kg x 3 x 8 (wraps)

Seated OHP 45kg x 3 x 8

Shrugs 110kg x 4 x 12

Db BP 26kg x 3 x 10

Cable flys/Face pulls

Bar path wasn’t as great today. A few more sloppy reps than I’d have liked.
I was surprised I got through the 70 x 3 sets.
I’d say 72.5 will be my sticking point

Used wraps on the rows. Definatley helps once the weight increases. Struggled with the last few reps though.

I’m gonna stick with 45kg on the OHP until it becomes a lot easier to complete all sets.

Dtp1979

Cycle 11 week 3 Deadlift

40mm deficit

Paused 1” from floor to 110kg

120kg x 2

132.5kg x 5
150kg x 3
167.5kg x 1

145kg x 3 x 5

Front squats
80kg x 5
85kg x 5
90kg x 5

RFE lunge/Squat?
BW x 10
+ 10kg DB X 10
+ 12kg DB x 10

Legs extensions light

I think I’m gonna have a good Deadlift year. (Jinx activated)

All reps were good. 167.5 was a tad slow but comfortable. Never went this heavy on a deficit yet, didn’t feel any harder. Hopefully these deficits are working away in the background making me stronger.

I think it’s a better idea to build up weight on the front squat. It felt much more comfortable at 90kg this week.

Rear foot elevated thingy. What are they called? Said I’d give them a try. Tough on the quads. So tough that leg extensions told me to F Off.

I was thinking about doing FFE, but they hurt me even thinking about it. I must google

coffee_cake

I had to watch a few vids all right. I just put the foot on a 20 plate. And that's the active leg, other one is just trailing behind for balancing

Dtp1979

bluewolf wrote: »

I had to watch a few vids all right. I just put the foot on a 20 plate. And that's the active leg, other one is just trailing behind for balancing

Ohhhhh. I had something different in my head

Dtp1979

Cycle 11 week 3 OHP

42.5kg x 5
47.5kg x 3
52.5kg x 1

47.5kg x 3 x 5

Lat pulldown 100 x 3 x 5

Db Bench 28kg x 4 x 10

Shrugs 40kg x 3 x 12

Cable fly/lat raises

One of the best OHP I ever had today. Everything exploded up. Really surprised myself finishing all drop sets. That wasn’t in the plan today

Lat pulldown was more an experiment today. Not too long ago I wouldn’t have done rep at 100. I’ll be dropping back to 90/95 next time. Just wanted to see if 100 was in me

28’s were a pb on the Press today. Time to graduate to 30’s next time

Dtp1979

Cycle 11 Deload week Squat

Toe squats to 80kg

100 x 4 x 3

Rdl 80kg x 3 x 5

Mobility/stretching

Nothing really to report on today. Uneventful. Grand to have a day like this when your feeling lazy

Dtp1979

Cycle 11 Deload Bench Press paused

60kg x 4 x 3

B.B. Rows 60kg x 3 x 5

Seated OHP 35kg x 3 x 6

Light shrugs

Cable fly/biceps light

Another lazy Deload day. I almost feel guilty for not doing more. Almost.

Dtp1979

Cycle 11 Deload Deadlift

40mm deficit

Paused 1” from floor up to 80kg x 3

100kg x 2
120kg x 2
140kg x 1
150kg x 1

Front squats
50kg x 5
60kg x 3 x 4

Mobility/stretching

More mobility/stretching

Calf raises

Nothing to report today. I didn’t even break a sweat, well, except for the rolling my glutes part.

Lookin forward to cycle 12

Dtp1979

Cycle 11 Deload OHP

30kg x 5
35kg x 3
37.5kg x 2
40kg x 2 x 1

Lat pulldown 80 x 3 x 5

Db Bench 20kg x 3 x 8

Light shrugs

Cable fly/biceps light

Really looking forward to the coming months with OHP. It feels so comfortable after the few changes I made.

80 felt really really light on the lat pulldown. There was time I dreamt of pulling 80 once let alone do it as part of a Deload

Dtp1979

Cycle 12 week 1 Squats

Toe squats to 80kg

95kg x 5
115kg x 5
125kg x 5 equal PB

115kg x 3 x 5

Rdl 130kg x 3 x 5 PB

RFE squats +10kg x 3 x 10

Leg curl 45.5 x 4 x 12

Calf raises

Ahh the week one pain. I spent all day Friday and Saturday on my knees working In a hotpress. Stiff as a poker I was and expecting nothing but a horror show today. Buuuutttt, toe squats went well and set me up nicely. The only slow reps were the 5th on each of the drop sets. Other than that, fairly manageable. From next week on I’ll be in PB territory wit a few exercises.

Surprised I got the 4x12 on the leg curl. Probably down to extended daydreaming in between sets and longer rest

Dtp1979

Cycle 12 week 1 Bench Press paused

55kg x 5
62.5kg x 5
70kg x 5

67.5kg x 3 x 5

T bar row
60kg x 3 x 8

Seated OHP
45kg x 3 x 8

Light shrugs

Db Bench 28kg x 3 x 8

Cable flys/face pulls

Triceps

Benching felt a bit heavier than I would’ve liked today. Got through them but could’ve been better. Bar with was sloppy in places which didn’t help.

Switching to T bar rows for a bit of variation.

Dropped back the rep count on Db pressing due to weakness

LincolnHawk

Nice log btw. I haven't tracked back far enough through it in case you've already answered this...
But the last set on your main lift should be AMRAP, but you stop exactly on 5, 3 or 1 each time?

Dtp1979

LincolnHawk wrote: »

Nice log btw. I haven't tracked back far enough through it in case you've already answered this...
But the last set on your main lift should be AMRAP, but you stop exactly on 5, 3 or 1 each time?

I do yes. I used to do AMRAP but it got to the stage where I was barely getting 1-2 done. So I scaled it back still wasn’t getting the reps in. Now I just do 3 drop sets and increase the weight gradually each week while at the same time working off the basic template of 531

Dtp1979

Cycle 12 week 1 Deadlift

All 40mm deficit

Paused 1” from floor up to 100kg x 3

120kg x 5
137.5kg x 5
155kg x 5

147.5kg x 3 x 5

Front squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5

Core x 3 x 15

Leg extension 72.5 x 4 x 10

Calf raises

Surprisingly easy today. Deadlifts left the ground with a lot less effort than I was expecting.
The only thing I’m unsure of is whether I did 2 or 3 drop sets.

Front squats were more enjoyable than 3 really hard sets of 90. Probably not getting the same benefit but it’ll build over time

Good to get back at some core

Dtp1979

Cycle 12 week 1 OHP

40kg x 5
45kg x 5
50kg x 5

47.5kg x 3 x 5

Lat pulldown 95. 8,6,6

Shrugs

Press-ups x 3 x 15

Had a pinch in my left shoulder each time I got the barbell to the top. It threw me off a little but not enough,....got them all done. They felt a little heavy today, probably becayse they were

No benchs free so I had to resort to press ups

Dtp1979

Cycle 12 week 2 Squat

Toe squats to 85kg x 2

102.5kg x 3
117.5kg x 3
130kg x 3 PB

117.5kg x 3 x 5 PB

Delighted with the ease I did 130 at. Short workout today. Heading to a stag so I’ll have forgotten my 2 Pb’s by the morning.

Dtp1979

Cycle 12 week 2 Benchpress paused

57.5kg x 3
67.5kg x 3
75kg x 3

70kg x 3 x 5

T bar row 60kg x 3 x 10

Seated OHP 47.5kg x 3 x 6

Shrugs 100kg x 3 x 12

Db Bench Press 28kg x 3 x 10

Cable chest fly/face pulls

Considering the volume of alcohol I consumed Saturday night ad lack of sleep, I was surprised I even got outa bed today.

Wasn’t the best session ever but Twas ok. 75 x 3 x 5 is a Pb I thinks.

Everything was tiring but I’ll take it as a win

Dtp1979

Cycle 12 week 2 Deficit Deadlifts. 40mm

Paused 1” from floor up to 100kg x 3

127.5kg x 3
145kg x 3
157.5kg x 3

150kg x 3 x 5

Front squat
60kg x 5
70kg x 5
85kg x 5
92.5kg x 3

Core

Calf raises

Leg extension 75 x 4 x 10 PB

The weight is starting to feel heavy but I’m still getting through them easy enough. I felt I could’ve done another 2 on the last 4 sets

Legs tired. Front squats weren’t so delightful. Could’ve pushed for 2 more but felt form was starting to break down.

Dtp1979

Cycle 12 week 2 OHP

42.5kg x 3
47.5kg x 3
52.5kg x 3

50kg x 3 x 5

Lat pulldown 95kg. 8,6,6

Db Bench
30kg x 3 x not a hope
28kg 10, 10, 8

Shrugs

Cable fly/lat raises

Another pleasing OHP day. Sounds strange saying that these days. I’d say I’m at the limit of the drop sets. I used my belt at the end. Definatley helps.

Lat pulldown is heavy. I’ll drop back 5

The 30kg dumbbells must have been broke cause they didn’t work for me. Utter failure on rep 3. The 28’s worked just fine

Dtp1979

Cycle 12 week 3 Squat

Toe squats to 100kg

110kg x 5
125kg x 3
137.5kg x 1 (video)

120kg x 3 x 5 PB

RDL
120kg x 5
125kg x 5
132.5kg x 5

Core

Leg curls 45.5 x 4 x 12

A few sloppy reps threw me early on today but recovered.
137.5 didn’t feel too bad. A little slower than I hoped. If anyone spots anything I could do better or any suggestions please let me know .
The drop sets were hard at the start and a Pb for sets/reps. It feels good to know 120 was my 1RM not too long ago.

Decided to work up to 132.5 on rdl. Had a little pinch in my back beforehand but no bothers on the reps. I like doing it this way, probably cause it’s easier. It’s the same way I’m doing the front squats but at least the weight is moving up.

https://youtu.be/vpo-k_xYbtw

Alf Veedersane

I'd have the elbows a little more under the bar but other than that, no suggestions. Didn't move slowly at all.