Getting stronger getting older

Dtp1979

Week 3 day 4

40mm deficit deadlift

Paused up to 120kg x 3

140kg x 3

Pull ups x 4 x 3

Leg curls

Took it very easy today. Spare the body for the next 2 Bench sessions

Dtp1979

Week 3 Day 5

40kg x 6
50kg x 4
65kg x 3
75kg x 1

80kg x 8 x 4

Yesss! Not only did I do 80 x 8 x 4, but I did it with relative ease. Well, last reps were a bitch, but still.
For the first time doing this Smolov cycle, today was the only time I felt I’d complete the entire thing after the first 2 sets.
I think my ass only left the bench twice out of 32.
Set 5 was the best again. No struggles as such.
After the final rep of set 8, I sat up, wanted so bad to do a scream like Alan thrall does......then weirdly, the music stopped on my phone and the heavy metal intro to thralls videos came on. Out of nowhere. I’d obviously hit off it somehow in my pocket but still weird.

Anyway, looking forward to tomorrow.

Dtp1979

Week 3 Day 6

40kg x 8
50kg x 5
65kg x 3
72.5kg x 1
80kg x 1

85kg x 10 x 3

Deadlift 20mm deficit
100kg x 3
120kg x 2

Runners off
140kg x 3
160kg x 1
180kg x 1
205kg x 1 PB

What an unexpected day. Bench was the hardest bench session I ever did. Gruelling. A lot of the first and second reps were fine but every single final rep was a RPE 10. Maybe 11 in the last. I did it Though . When do I test my bench?

Decided to do some light deadlifts. 120 x 3 was ok but I didn’t like the runners I was wearing. Big soft soles. For the first time ever I deadlifted in socks.
WOW what a fu***ng difference!!! 140 x 3 flew up.
Up to 180 it was feeling so easy I would’ve been silly not to test my max.
Threw on 205 and it went up. Not only that, it went up with surprisingly easy. Shaky lockout but off the ground, where I usually struggle, it went up handy. I honestly say if I had prepared properly I couldve got 215. In shock still, but delighted.

Alf Veedersane

I'd give it about 5 days before testing. You've accumulated a lot of bench fatigue so you want to shed that but not so much the strength drops off.

Peaking, innit

Alf Veedersane

Just saw the deadlift PR! Had you always deadlifted in runners?

Dtp1979

Alf Veedersane wrote: »

Just saw the deadlift PR! Had you always deadlifted in runners?

No I actually had Deadlift specific shoes. Pretty much no sole. But barefoot felt sooo different. Maybe the difference was so noticeable because I was switching directly from soft runners I dunno, but I never deadlifted with such ease. It also could’ve been that my body was properly awake after all the bench pressing. Then again in theory, my body should’ve also been knackered from all the bench pressing.

It’s also a 1rm at deficit of 20mm. But doubt that make any difference

Alf Veedersane

Dtp1979 wrote: »

No I actually had Deadlift specific shoes. Pretty much no sole. But barefoot felt sooo different. Maybe the difference was so noticeable because I was switching directly from soft runners I dunno, but I never deadlifted with such ease. It also could’ve been that my body was properly awake after all the bench pressing. Then again in theory, my body should’ve also been knackered from all the bench pressing.

Oh yeah, the Sabos?

It was probably the switch from the softies that made it feel so different.

Dtp1979

Alf Veedersane wrote: »

Oh yeah, the Sabos?

It was probably the switch from the softies that made it feel so different.

Yea the sabo ones. Whatever the difference, it worked anyway!!

Dtp1979

Week 4 day 1

Toe squats up to 80kg x 3

100kg x 3
115kg x 1
125kg x 1
135kg x 1
110kg x 3

Single leg extensions

Calf raises

Leg curls

Kept it all easy going today. Hopefully test Bench thurs or Friday.

Dtp1979

Week 4 Test

40kg x 7
50kg x 5
65kg x 3
70kg x 2
80kg x 1
87.5kg x 1
95kg x 1 PB
100kg FAIL GRRRR

Smolov cycle 2
Week 1 day 1

65kg x 6 x 6

It’s amazing how light 65kg feels just after you’ve been pinned by 100kg.

I feel i made a balls of warming up. They all moved well in fairness and the 95 went up pretty solid, compared to the dreadful 92.5 I tried 5 weeks ago. My numbers were calculated off a max of 90. I was unsure whether or not 100 would go up. Pretty sure it would’ve been easier had I set up properly. 97.5 was prob there.
Holidays coming up in 4 weeks so I’m gonna chance another cycle. Just gonna add 2.5’s instead of 5 and see how it goes.

Dtp1979

Repeating 5/3/1 cycle 13 SQUAT

Toe squats to 80kg x 3

97.5kg x 5
112.5kg x 5
127.5kg x 5

RDL
110kg x 5
120kg x 5
130kg x 5

Leg curl 45 x 4 x 10

Calf raises

I was cutting back on squats/deadlifts to spare the body for Smolov, but thought 5/3/1 would actually be perfect for the non Bench days and it’s a good way to carry on with my old program. I’m repeating my last 5/3/1 cycle.
127.5 was torture for the last 2 reps. I’ll say it again, torture. Cutting back paid the price. I decided after rep 3 that I wasn’t gonna do the last 2. I did.
I’m doing a lot of shoulder mobility and upper body stretching every single day. Hopefully my shoulders will hold out till I Bench that 100

Dtp1979

Cycle 2 week 1 day 3

40kg x 7
50kg x 5
60kg x 3
67.5kg x 1

70kg x 7 x 5

Shrugs

Biceps/triceps

Edit. Pull ups x 3 x 5

Very happy with today’s session. No reps bothered me. Feeling so much stronger on the bench.

Alf Veedersane

I'd recommend getting in some pulling when you're doing all of the benching. Rows, face pulls, rear delt flys...that kinda thing. Just to keep some semblance of balance

Dtp1979

Alf Veedersane wrote: »

I'd recommend getting in some pulling when you're doing all of the benching. Rows, face pulls, rear delt flys...that kinda thing. Just to keep some semblance of balance

I actually did 3 x 5 pull ups that I forgot to put down fir some reason. But yea, the main focus will be Bench/back the squat/deadlift

Alf Veedersane

More shoulder pre-habby stuff too.

Dtp1979

Alf Veedersane wrote: »

More shoulder pre-habby stuff too.

Yep. I do all that before every workout. Shoulder/upper back mobility work. Even on squat/DL days

coffee_cake

Alf Veedersane wrote: »

I'd recommend getting in some pulling when you're doing all of the benching. Rows, face pulls, rear delt flys...that kinda thing. Just to keep some semblance of balance

FACE PULLS ARE THE FUTURE

Alf Veedersane

bluewolf wrote: »

FACE PULLS ARE THE FUTURE

Now that you know how to use the machine for them they are :pac:

Dtp1979

5/3/1 repeating cycle 13

Deficit deadlift 40mm

Paused 1” from floor to 100kg x 3

125kg x 5
140kg x 5
160kg x 5

Front squats
60kg x 5
75kg x 5
90kg x 5

Single leg extensions x 4 x 10

Calf raises x 4 x 20

With 10 pints of Guinness throughout yesterday, I wasn’t expecting much today. Got to bed at 9pm. Had my 8 hours sleep.
They actually all moved pretty well. Really surprised with the ease I did front squats. 90 was a real struggle not so long ago.
Back to benching tomorrow

Dtp1979

Cycle 2 week 1 day 5

40kg x 8
50kg x 5
65kg x 3

72.5kg x 7 x 5

Face pulls x 3 x 10

Ab wheel x 3 x 10

Cable rev flies x 3 x 10

In the gym at 5.45 and my usual Bench was occupied. Dont think I’ve ever benched on another bench. It kinda threw me off. This bench is lower, narrower and much deeper holding hooks. No safety bars either.
2.5kg heavier than my last outing at this stage. No problems at all thankfully.

Dtp1979

Cycle 2 week 1 day 6

40kg x 7
55kg x 5
65kg x 3
75kg x 1

77.5kg x 10 x 3

Shrugs 100kg x 4 x 15

Cable rev flies

Facepulls

Biceps

At this stage on cycle 1 I was struggling with the first 3 sets.
Fast forward 1 month, the weight is 2.5kg heavier and there wasn’t 1 single rep that cause me any hassle. Easier in fact, better technique and a longer pause on the chest. What a good program.

Dtp1979

Cycle 2 week 2 Day 1

40kg x 8
50kg x 5
60kg x 2

70kg x 6 x 6

Rev flies x a lot x light

Ab wheel x 3 x 12

Biceps

The one thing I’ve really noticed is the improvement in bar path. Very fewshaky reps and the bar always hits the chest on the same spot now. Again this has been easier than cycle 1. I really let the bar sit firmly on my chest and a good pause before pressing. No struggles
Me personally, I think this program, with Deloads and good rest, could be ran for 4 cycles with 2.5 increases from cycle 2. But I’ll not use myself as a test subject and shut my mouth before the shoulder police arrest me.

Alf Veedersane

4 cycles is a long time to go without a whole lot of pulling. Face pulls and reverse flys etc are good but you'd need more pulling in to balance it.

And it's a peaking cycle so I wouldn't see much point in repeating it for 12 weeks. Might be better to just do more pressing volume across your training week if you want to build your bench. Doesn't have to be just bench but variations thereof.

Dtp1979

Alf Veedersane wrote: »

4 cycles is a long time to go without a whole lot of pulling. Face pulls and reverse flys etc are good but you'd need more pulling in to balance it.

And it's a peaking cycle so I wouldn't see much point in repeating it for 12 weeks. Might be better to just do more pressing volume across your training week if you want to build your bench. Doesn't have to be just bench but variations thereof.

That’s kinda the plan after holidays. Some form of Bench 4 times a week

Dtp1979

5/3/1 cycle 12 squat

Toe squats to 80kg x 3

105kg x 3
120kg x 3
135kg x 3

Rdl
110, 130, 140 x 5

Leg curl 49.5 x 3 x 8

Calf raises

Feckin sweatbox in the gym today.
Ahhh I thought the reason I was struggling with the last sets on this cycle was because I was concentrating on benching. Had a look back and just realised I was equalling my 5RM and 3RM, hence the struggle. Felt pretty good but rep 3 was a grind.

Dtp1979

Cycle 2 week 2 day 2

40kg x 7
50kg x 5
60kg x 3
67.5kg x 2

75kg x 7 x 5

Rev flys/seated cable rows x 3 x 10

Facepulls x 4 x 15

Biceps

Ab wheel x 3 x 10

I will have to check, but I think 75kg x 5 is my new 5RM. If so, then I just did 7 sets of my new 5RM with ease. This program has given my Bench such a massive kick in the hole, and more importantly, huge confidence benching going forward

Edit: don’t know what I was thinkin. I could’ve easily got 8 reps at 75 so cant really class 75 as my 5RM

Dtp1979

5/3/1 cycle 12 repeat

Deadlift 40mm deficit

Up to 120kg paused 1” off floor

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

Front squat
60kg x 5
75kg x 5
85kg x 5
95kg x 5

Single leg extensions x 3 x 10

Calf raises

Dl felt a heavy today. It’s been a while since I recorded a video to check for. I may do soon.
Front squats have a new lease of life this cycle. 95 was heavy but manageable. Think it’s a PB too

Dtp1979

Cycle 2 week 2 day 3

40kg x 8
55kg x 5
65kg x 3
75kg x 1

77.5kg x 8 x 4

Rev flys x 3 x 8

Face pulls x 3 x 8

Ab wheel x 3 x 8

This underlying shoulder niggle reared it’s head today on bench. Well, only starting off. Can’t do pull ups or lat pulldown with it but Bench is fine 99% of the time. I’ll get it looked at soon
As for the session itself, went pretty smooth. Nothing was a problem which is great. This cycle is going so well. Ha, I said that as if I’m gonna go do a cycle 3. I’m not!
Kept all assistance good n light

Dtp1979

Cycle 2 week 2 day 4

40kg x 8
50kg x 5
65kg x 3
77.5kg x 1

82.5kg x 10 x 3

Rev flys x 3 x 12

Facepulls x 3 x 12

Biceps

Ab wheel rollout x 2 x 12

Today I had my first few struggles of this cycle. Sets 1-4 were tough as hell. Sets 5-8 actually got easier as they went on. 9 and 10 were still tough but well manageable. Can’t see myself doing this next week at 87.5. I won’t doubt myself just yet though.

Dtp1979

Cycle 2 week 3 Day 1

40kg x 7
50kg x 5
65kg x 2

75kg x 6 x 6

Shrugs 100kg x 3 x 15

Seated cable rows x 3 x 15

Cable rev flys x 3 x 15

Core

Not much to report back on today really. The very last rep was a bit tough but never in fear of failing it. So happy with how my bench is coming along.