Getting stronger getting older

Dtp1979

Cycle 13 week 2 Bench Press paused

60kg x 3
70kg x 3
77.5kg x 3

Front squat
60kg x 5
77.5kg x 5
90kg x 5

Pull ups BW x 3 x 8

Seated cable row 70 x 3 x 8

Cable flys 13 x 3 x 12

I didn’t have too much trouble with Bench today. Probably could’ve got 2 more reps in.

Front squat was s pleasant surprise. I had only intended on 3, but come the third I was solid enough so got the 5. Most definatley a PB.

Pull ups, as always, are pull ups

Dtp1979

Cycle 13 week 2 Deadlift 40mm deficit

Paused 1” from floor up to 120kg x 1

132.5kg x 3
150kg x 3
162.5kg x 3 PB

Dips +15kg x 3 x 8

Leg press 140kg x 3 x 8

Db shrugs 40kg x 3 x 15

Single leg extensions. 30 x 3 x 10

Calf raises to fill in time at the end

3RM PB at 40mm deficit. I’ll take it. Prob had 2 left in me too. My true normal 3RM (no deficit) is 170 so im sure I’ll beat that soon. (With a deficit). Confusing? I know.

I should do a small warmup for dips as they’re taxing enough on the shoulders. Especially when I’m strapping on a plate.

Leg press felt heavy. Is there any excerise to work the outer quad? I always get a pump on my inner quads but never feel it on the outer. If that makes sense!

Alf Veedersane

Dtp1979 wrote: »

Is there any excerise to work the outer quad? I always get a pump on my inner quads but never feel it on the outer. If that makes sense!

Put a mini band around your knees when you do the leg press and press your knees out against it. See if you feel it then

Dtp1979

Cycle 13 week 2 OHP

45kg x 3
50kg x 3
55kg x 2

RDL
115kg x 5
125kg x 5
137.5kg x 5

DB Bench 28kg x 3 x 10

Lat pulldown 90 x 3 x 8

Rev fly light

Getting to failure again on OHP. I’ll just repeat cycle 13 on the main lift until I get it.
There’s a little pain in my left shoulder that was in my mind for OHP snd Benching today. It was a lot worse for chest flys so I stopped them straight away

Dtp1979

Cycle 13 week 3 Squat

Toe squats to 100kg

112.5kg x 5
127.5kg x 3
142.5kg x 1

Incline Bench 45
42.5kg x 8
47.5kg x 8
52.5kg x 8

Trap bar DL
155kg x 8
160kg x 6
165kg x 5

Trap bar shrugs
110kg x 3 x 15

I’m starting to feel the weight on the bar now. Although everything moved with ease, it still felt heavy.

Incline bench is getting easier, movement wise, not strength wise!

Going heavier/less reps on trap bar DL from now on as it’s getting into heavy territory

Dtp1979

Cycle 13 week 3 Bench Press paused

65kg x 5
72.5kg x 3
80kg x 1

Front squat
62.5kg x 5
77.5kg x 5
90kg x 5
100kg x 5 PB

Pull ups bw. 10, 9, 10

Seated cable rows 70 x 2 x 8

Rev cable fly

No real challenges today. Reps moved well and 80kg was pretty easy
Pulls ups always always take me down a peg or 2.

Edit. Forgot about my PB on front squats. It was heavy but manageable. As the weight goes up I’ll maybe drop back to 3 reps. I think my 1RM on front squat is around 105? I may check. If that’s the case, I’ll be blowing that out of the water shortly

Dtp1979

Cycle 13 Deadlift 40mm deficit

Paused 1” from floor to 100kg

120kg x 2

140kg x 5
160kg x 3
177.5kg PB (deficit)

Dips +15kg x 3 x 8

Leg press 140kg x 3 x 8

DB shrugs 40kg x 4 x 15

Leg extensions one leg 25 x 3 x 10 each

I moved my stance about 2” closer today. What a difference it made! Dunno if I was just having a good day but the bar flew up. Even the 177.5 was moderately ok. Could’ve got 2 more. All at deficit. I wonder how much carryover benefits I’m gonna get when I switch back from deficit. Looking forward to finding out.

Dips were ok but not ready for + 20 yet

Leg press....I don’t like it

Dtp1979

Cycle 13 week 3 OHP

47.5kg x 5
52.5kg x 3
57.5kg x 1

62.5kg FAIL

RDL
117.5kg x 5
127.5kg x 5
140kg x 5 PB

DB Bench 28kg x 3 x 10

Lat pulldown 90 x 3 x 6

Rev flys

That little pain in my left shoulder isn’t that bad, but it is messing with my pressing. Enough to piss me off a bit. Went for all time PB of 62.5. Wasnt part of the workout plan. Thought I had it. Turns out I didn’t.

Happy enough with RDL. 140 was challenging but there’s definatley more weight there to increase.

Still not ready to go to 30’s in the Db Bench pressing

Dtp1979

Deadlift. Test

60kg x 5
80kg x 2
100kg x 2
120kg x 2
140kg x 1
160kg x 1
180kg x 1
200kg x 1 PB
210 not a hope in hell

Bench press paused

50kg x 3
65kg x 2
72.5kg x 1
80kg x 1
87.5kg x 1
92.5kg x 1 PB

Got an official invite to club 200 today, and I accepted. I just hope nobody that likes looking at good technical deadlifting was watching. It was ugly as sin, but a huge huge milestone for me.

Attempted 210, and to my shock it was starting to rise easily....on the left, because I had taken off a 10 when adding the 5 so left was lighter. Retired with full weight....not a hope.
I’d say if I loaded 205 for the first attempt I would’ve got it.

Hadn’t really planned on benching but I had time to spare. 87.5 was equalling my Pb on paused and that was reasonably manageable.
92.5kg is the heaviest weight I’ve ever benched in my life. And this was paused!! It also happened to be the ugliest, slowest lift I’ve ever done. Surprisingly my right side left me down a bit.
Still though, 2 big PB’s for me today so I’ll take it.

Alf Veedersane

You don't get extra style points for deadlift PRs.

Congrats.

Dtp1979

Cycle 13 squat test

Toe squats to 80kg x 3

100kg x 2
115kg x 1
125kg x 1
135kg x 1
145kg x 1
160kg FAIL (fear)
160kg FAIL (technique)
160kg FAIL (fatigue)

My first time using the knee sleeves properly. I was hoping for more but it wasn’t to be today. No excuses really, apart from the 3 above !!
145kg moved well.

First attempt I was far too wary of the fact that it was 160.

Second attempt was probably my best chance tbf. I was pissed off at the first attempt, cause I know I have 160 in me. Leaned too far forward and never even got out of the hole.

Attempt 3 was just out of stubbornness. Tired by then.

160, I’m coming to get you soon

Alf Veedersane

Your warm ups could have been structured a bit better. You went up in 10s and then jumped 15 from 145.

But if you were confident you had 160, I'd have taken something heavier before 160, maybe 152.5, just to feel a heavier weight than you have done before (I think?) which helps mentally for going a bit heavier again.

But look, it's a learning curve. Again, it's only advice based on having gone down the same road as you before and finding out I could have done it better

Dtp1979

You reckon 10’s were too small of a progression up through the weight?

I think the only reason I jumped to 160 is cause 145 moved well and I thought that if I did 152.5 or 155 then I wouldn’t have anything left in me for another big lift.

Alf Veedersane

Dtp1979 wrote: »

You reckon 10’s were too small of a progression up through the weight?

I think the only reason I jumped to 160 is cause 145 moved well and I thought that if I did 152.5 or 155 then I wouldn’t have anything left in me for another big lift.

Yeah, I don't think there was any need to go 100/115/125/135/145.

That said, I think you should have gone in or around 150 before 160 because you haven't gone higher than 150 before (I don't think) and you were looking to jump 10kg on your PR without having gone higher than 145 since your last test.

I'd possibly have done 100/120/140/152.5 and then see how the 152.5 felt. If 160 was going to be there, then 152.5 was the same as a second lift in a comp setting so it should still have been there.

Edit: I just went back and checked and that's pretty much what I did when I brought my PR from 150 to 160: 120/140/152.5/160

Deano7788

I'd just echo what Alf said, I'd have done similar, or maybe 100/125/140/152.5kg. I generally try to decrease the jumps as the weight increases and have the final warm up be within about 10kg of the main set. I've tried a bigger jump to the work set before but I find I'm not really prepped for the heavier weight then.

Dtp1979

Cycle 13 Bench delaod

60kg x 5
70kg x 3 x 5

Pull ups bw x 3 x 5

Deadlift
120kg x 3
130kg x 3

Ab wheel rollout x 4 x 10

Nothing to report back on today. I Suppose Deload benching 3 x 5 of my old 1rm is cool to look at.

Other than that, an easy easy day

Dtp1979

Cycle 13 Deload

Bench paused

40kg x 6
45kg x 5
50kg x 4
60kg x 3
70kg x 2
75kg x 2

Squat
60kg x 5
80kg x 3
100kg x 3

Rdl
100kg x 5
120kg x 5
130kg x 5

Pull ups x 3 x 5

Again nothing to report back on really. Just keeping the joints moving.

I’m seriously considering doing Smolov jr Bench for the next cycle. I don’t think 4 x a week would bother me.

Edit.
Oh my ducking abs. A simple ab roll out x 4 has them in bits today. Really made bracing for Bench very hard today

coffee_cake

Smolov is awesome for bench \o/

Dtp1979

bluewolf wrote: »

Smolov is awesome for bench \o/

Usually the words awesome and my benching don’t ever go ok the one sentence.
So let’s hope my benching becomes awesome

Alf Veedersane

Dtp1979 wrote: »

I’m seriously considering doing Smolov jr Bench for the next cycle. I don’t think 4 x a week would bother me

Why, out of interest?

If you're going to try incorporate it into the programme, then you'll have to drop the OHP.

Dtp1979

Alf Veedersane wrote: »

Why, out of interest?

If you're going to try incorporate it into the programme, then you'll have to drop the OHP.

That’s the plan. I’m dropping the entire 5/3/1 for this month. Pretty much concentrate on bench but have squat and deadlift ticking over and some light back work.
I don’t think OHP will suffer too much as I’ll be working my shoulders a fair bit with all the benching anyway.
If I’m happy with the result I’ll resume 5/3/1 for cycle 14.

Dtp1979

As to why, Basically to build a stronger bench. My bench is weak.

Alf Veedersane

Dtp1979 wrote: »

As to why, Basically to build a stronger bench. My bench is weak.

I suppose just be aware that the strength increase can be relatively short lived, to a degree, because of the nature of the programme and the drop off in frequency and volume when you resume 5/3/1.

That said, why not?

Dtp1979

Would it be madness to Deload after Smolov Jr Bench and then do Smolov Jr Squat?

coffee_cake

I don't think so no. I thought u couldn't even cycle sj bench but Hanley reckoned u could so there we are

Dtp1979

Smolov Jr
Week 1 Day 1

40kg x 8
50kg x 6

60kg x 3
62.5kg x 3

Lat pulldown 65 x 3 x 10

Triceps
Biceps

Core

Day 1 was ok. Looking forward to benching 150 after this month. Ha!
Some guy had the 1.25 plates for the first half of the top set so that’s why it’s divided into 60 and 62.5.

I tried an ab rollout at the end. Couldn’t manage 1!! Still sore from last wednesdays 4 bloody sets. I’ll never underestimate that wheel again

Alf Veedersane

I presume there's a typo there...what with Day 1 of Smolov Jr being 6x6 of the top set.

Dtp1979

Alf Veedersane wrote: »

I presume there's a typo there...what with Day 1 of Smolov Jr being 6x6 of the top set.

Yes typo!!
I did
60 x 3 x 6
Then got the 1.25 plates and
62.5 x 3 x 6

I’m also calculating these numbers off 90kg. Even though I got 92.5 last week, it was terrible form and ugly. So 90 is a more realistic figure

Dtp1979

Week 1 Day 2

Squat
Toe squats to 90kg x 4

100kg x 3 x 5

Rdl
100 x 5
115kg x 5
130kg x 5

Ab rollout 2

Core x 3 x 10

Long weekend working and the legs were tired. 100 felt heavy on set 1. The other 2 were ok.

Rdl felt grand. No belt with them today.

Think my abs are scared of that wheel. Lower abs still not working right from last week. Core today was feet on Swiss ball and roll into tummy things.

Back to benchin tomorrow. How important is it that days 5 and 6 are consecutive? Could there be a days rest in between if needed?

coffee_cake

I did tues/thurs/fri/sun on mine if that helps...