Getting stronger getting older

Alf Veedersane

Dtp1979 wrote: »

Rolled the flutes till they hurt

What kind of gym is this place?

Dtp1979

Alf Veedersane wrote: »

What kind of gym is this place?

Haha

Dtp1979

YES. Problem solved, I think. I had nothing to eat yesterday after 2 o clock. Probably explains my lack of energy. Fingers crossed that was the reason.

Alf Veedersane

Dtp1979 wrote: »

YES. Problem solved, I think. I had nothing to eat yesterday after 2 o clock. Probably explains my lack of energy. Fingers crossed that was the reason.

Wouldn't worry about an off-day in isolation. They come along every so often just to mess with you.

Dtp1979

Bench press

OHP
Bar x 10
30kg x 3 x 8

Db flat bench
16kg x 12
14kg x 2 x 15


Db Bench 45 degrees 14kg x 6 x 12
Db rev fly 8kg x 3 x 15

Lag raises 4kg x 4 x 10
Skull crushers 20kg 12, 12, 12, 10


Some OHP to warm up with. Slightly wider than normal grip was more comfortable. Slight discomfort on the flat bench.
The reason I did 6 sets at 45 incline is because it was pain/discomfort free throughout. Rev fly SS For the last 3 sets. Although the weight was paltry it’s a step forward. I think I’ve found my angle for now.

Dtp1979

Deadlift

Up to 130kg x 2 paused

150kg x 1
170kg x 1

180kg. 3, 3, 2, 1, 1

140kg x 2 x 5

Phhhh that was heavy. Felt my grip struggled. Maybe my body wants a deload, well it got it today. Or maybe the weight was just too heavy. Anyway the first 2 sets were a PB so cant complain

Alf Veedersane

Dtp1979 wrote: »

Deadlift

Up to 130kg x 2 paused

150kg x 1
170kg x 1

180kg. 3, 3, 2, 1, 1

140kg x 2 x 5

Phhhh that was heavy. Felt my grip struggled. Maybe my body wants a deload, well it got it today. Or maybe the weight was just too heavy. Anyway the first 2 sets were a PB so cant complain

It was probably heavy because it was PR territory.

Dtp1979

Alf Veedersane wrote: »

It was probably heavy because it was PR territory.

It was. I think I went too heavy on this program. I followed the percentages but looking back I should’ve nearly done a 5/3/1 and worked off of 90% instead of 100. Too big a jump too soon for me. 172.5 x 3 x 5 would’ve been enough at that rep range I think

Dtp1979

Pull ups 7, 7, 7, 5

Seated cable row 80 x 4 x 6

Wide grip lat pulldown 50 x 3 x 10

DB shrugs paused 40kg x 4 x 12

Rev fly 8kg x 4 x 12
Hammer curls 18kg x 4 x 10

Ab wheel x 3 x 10
Ez curl bar 20kg x 3 x 15

Very uneventful day. Pull ups caused no discomfort. I tried a few incline seal rows(if there is such a thing) and might add them in at some stage

coffee_cake

I'm supposed to work off 90-95% all right

Dtp1979

bluewolf wrote: »

I'm supposed to work off 90-95% all right

Makes sense to me now alright. The next cycle I’m actually gonna lift a bit lighter but with cleaner reps. Go hard on the assistance for 4 weeks, then taper off for the last 2 and hopefully Santa will bring me some new PR’s

Alf Veedersane

Dtp1979 wrote: »

It was. I think I went too heavy on this program. I followed the percentages but looking back I should’ve nearly done a 5/3/1 and worked off of 90% instead of 100.

The lower percentage should reflect that a 100% in training should still be technically spot on and that would be somewhere closer to 90% of your actual max.

The same way that if you were doing RPE based training you wouldn't call it an RPE 8 if the 2 in the tank would have been ugly grinds. That's a 10 cos you're at the point just before technical breakdown.

Leave that for testing.

Dtp1979

Squats

Toe squats to 90kg x 2

110kg x 2
125kg x 1
140kg x 1
145kg x 1
140kg x 1
140kg x 1
140kg x 1

Leg extension 65 x 6 x 10

Mobility

Took it easier today. I had planned on bulling back into it. They moved well, much better than last week. Still a bit heavy though. Back to high volume next week. Puke

Dtp1979

Bench press

Db Press 45 degree

10kg x 15
12kg x 10
14kg x 10
16kg x 10
18kg x 10

Db Press 60 degree
14kg x 4 x 10

Db rev flys 8kg x 4 x 15

Facepulls 19 x 4 x 10

Skullcrushers 20kg x 4 x 10

Single hand triceps pushdowns 10 x 5 x 10

Pretty easy workout. Got a good pain free pump on my chest/shoulders.

My left triceps was much weaker near the end. Must have been doing extra work throughout to carry my weaker shoulder

Dtp1979

Deadlifts

100kg x 5
120kg x 2
140kg x 1
160kg x 1
180kg x 1

Rdl 60kg x 3 x 6

Rev hyper things x 3 x 10

Single leg curls 13 x 3 x 10 per leg

Mobility

Little strain on the lower back when things got heavy today so don’t know what that’s about. Kept it light

Dtp1979

Lat pulldowns

90 x 6
85 x 6
80 x 7
75 x 8
70 x 9
65 x 10

Single arm cable rows

15 x 5 x 10

Trap bar shrugs paused 115kg x 5 x 12

Cable rev flys 4.5 x 5 x 12
Hammer curls 18kg x 5 x 12

Ab wheel 4 x 8

Gave the auld back a good goin over today. Feel about 2” wider at this present minute.

Dtp1979

Squat
100kg x 3
120kg x 1
130kg x 1
140kg x 1
145kg x 1

Leg press

110kg 8, 8, 8, 10
130kg 8, 10

Leg extension 55 x 2 x 10

Mobility


Cycle 1 wrapped up and I was underwhelmed, mostly my own fault for going too heavy. The singles today moved fine, maybe a bit slow mid point on the way up but never in doubt. Got some confidence back in my squat.

I don’t think I’ll do cycle 2, for squat anyway. Looking back at my smolov jr cycle the numbers don’t look that hard now. I reckon I’d add 5-10 on most lifts....so I might just that to see me out till Xmas.
My deadlift ain’t goin up In the next 5 weeks I’d say, not that that’s gonna stop me testing. Plus, it’ll give my shoulder a change to heal hopefully.

Dtp1979

Incline DB bench 60degree
10kg x 15
12kg x 12
14kg x 10
16kg x 10
18kg x 10

Incline DB Bench 30 degree
18kg x 10
20kg 10, 10, 7

Supersetted Db rev flys 10kg x 5 x 10

Seated DB OHP
14kg x 3 x 10

BB shrugs 100kg x 4 x 12
Skull crushers 20kg x 4 x 12

Single hand tricep pushdowns

Just went through the motions today. Trying to build and repair. No pain thankfully

Dtp1979

Smolov jr week 1 day 1

112.5kg x 6 x 6

Mobility

Wasn’t bad at all. Week1 day 1 is 7kg heavier tgan my first cycle of smolov jr months ago. It was well manageable. Set 3 was sloppy but all corrected on the last sets

Mobility to prepare myself for the torture of the coming weeks.

Dtp1979

Did a big chest workout this morning but boards seems to have crashed....again.
No barbell. Just dumbbells.

Alf Veedersane

Dtp1979 wrote: »

Did a big chest workout this morning but boards seems to have crashed....again.
No barbell. Just dumbbells.

You'll probably have to go back and do it again if you want it to count.

Dtp1979

Smolov jr week 1 day 2

120kg x 6 x 6

Written live

Sets 1 + 2. Surprisingly easy. RPE 6/7

Set 3 easy. RPE 6.5

Set 4 ****. Fell forward on rep 2 and couldn’t recover. The rest of the set prob harder because of it. RPE 8

Set 5 RPE 7/8. Definatley had 3 more. Slowed a bit which is to be expected but no grinders yet.

Set 6 legs getting tiredererer. A solid RPE 8. Form holding up.

Set 7. I’d say I’d 2 left in me. How technically right they would’ve been is up for debate. RPE 8.5?

I was decreasing rest as the sets were progressing. Wtf is going on. Apart from the missed rep it was great. This was pretty much the weight I was using @7 x 5 on week 3 last time. One of the best squat sessions I ever did. Very happy with it.
Had a go at RPE. Prob got it arseways.
Badly bruised upper back from the bar already.
The one thing I’ve noticed is that I’m way more efficient with my walk out. It used to be a dance setting up. Now it’s done in 2-3 steps.

Hamstring curls just to keep my hamstrings working. Very light

Mobility

Dtp1979

Smolov jr week 1 day 3

127.5kg x 8 x 4

Set 1 felt a tad rusty

Set 2 much better

Set 3 was a bit Grindy. Technique off a little

Set 4 much better. Comfortable

Set 5 dodgy technique. But nothing bothered me

Set 6 good. Very good. I really concentrated on being explosive out of the hole (insert joke) and it really helped.

Set 7 YES. just did set 7 and it was way easier than set 1. This explosive crack works.

Set 8 easy. Wtf

Jesus I’ve never had a program to give me such confidence. I was bursting to get into set 8. Knew I’d go through it for sport. This was also in around the same weight as the final week of my first smolov in July. I wonder will I be this chirpy in 2 weeks

Dtp1979

Smolov jr week 1 day 4

135kg x 10 x 3

Couldn’t make it to the gym the last 2 days, which goes against the layout of the program. Hadn’t a choice so hopefully the good momentum from last week isn’t lost.

Set 1 Here we go. Easy..ish. Body adjusting to the weight I’d imagine.

Set 2 a bit slow out of the hole. Have to think...explode explode explode. The big difference between smolov jr 1 and now, is that these early sets arent killing me

Set 3 was more explosive but balance was off, leaning a bit forward on all 3 means I didn’t capitalise on it.

Set 4 That were alrigh. Bit slower than I wanted but I shouldn’t really be expected today’s weight to go up as fast as Fridays.

Set 5 ok. Prob had a spare rep or more on each

Set 6 Getting a little fatigued but I’m happy nothing is a struggle. Never in doubt

Set 7 That was a pretty good set. Probably the fastest so far.

Set 8 way slower than I wanted. Grindy. Lost some concentration me thinks.

Set 9 much better. Decent speed on both. 3rd Rep felt the heaviest, as it should. Questionable depth though.

Set 10 by far the fastest and best set.

Mobility

I find writing each set live a great way not to lose count if sets. Heavy forbid I miscount and do 11

Alf Veedersane

Dtp1979 wrote: »

Heavy forbid I miscount and do 11

Apt typo.

Dtp1979

DB Bench 60 degrees
10kg x 15
12.5kg x 14
14kg x 10
20kg 6, 8, 10
Supersetted Db rev flys 10kg x 4 x 12

Db Bench 30 degrees
20kg x 7
16kg x 4 x 12
S/S paused trap bar shrugs 120 x 4 x 12

Skull crushers 25kg x 3 x 10

Mobility.

The 20kg started to hurt so I scrapped that. Everything else was grand

Dtp1979

Smolov jr week 2 Day 1

117kg x 6 x 6

Set 1 was a little better than most first sets. Not as rusty. Good sign of things to come.

Set 2. As good as I could do. Handy.

Set 3. Set 3 was even better. Tiny bit slower on the last rep. But overall, handy.

Set 4. Easy. Too easy. This shouldn’t be this easy. RPE 7 maybe

Set 5. Legs feel tired but the weight is moving just fine. Technically holding it together too when is most important

Set 6. Handiest. So surprisingly easy.

Alf Veedersane

From memory, the beat thing about D1 of a week on Smolov Jr was that it felt a lot lighter than D4 the previous week, which helped a lot, mentally.

Dtp1979

Alf Veedersane wrote: »

From memory, the beat thing about D1 of a week on Smolov Jr was that it felt a lot lighter than D4 the previous week, which helped a lot, mentally.

That’s true yes but the extra reps usually cancel out the joy. Not today though:)

Dtp1979

Db Bench 45 degrees
12kg x 15
14kg x 12
16kg x 3 x 12
Supersetted Db rev flys 12.5kg x 3 x 10

Db shrugs 40kg 10, 12, 12
S/S skullcrushers 25kg 10, 12, 15

Cable rev flys x 3 x 12
Cable triceps x 3 x 12

Hammer curls 18kg x 4 x 12
Side raises 4kg x 4 x 12

Mobility

No discomfort today but I don’t there would be, at such a low weight. Pretty Pumpy