Getting stronger getting older

Dtp1979

https://www.boards.ie/discussion/comment/119653767#Comment_119653767

No, I wasn’t wearing a belt. Weirdest feeling ever. Just feels bruised now

Dtp1979

Went to bed at 2.30am after a big feed of drink, and up at 7.

I had no business going to the gym let alone attempting PBs, but I did, and I’m pretty sure 90kg x 2 is a PB 🙂. Failed the third rep.

Dtp1979

getting to do some light RDLs and hamstring work. Haven’t tried squats. There’s still a niggle in my rib.

bench is coming along great and the best it’s ever been. Starting to dip into the 90’s now on the heavier sets which is unheard of for me. The last time I did 90’s was smolov jnr

corks finest

That looks a cold spot- keep warm - less injuries

nice set up👏👏

Dtp1979

https://www.boards.ie/discussion/comment/119688578#Comment_119688578

I’ve a blow heater on a timer. Tis grand

corks finest

👌👌

Dtp1979

https://www.boards.ie/discussion/comment/119691158#Comment_119691158

Dunno about the progress. A lot of ups and downs.

Dtp1979

Bench 90kg x 3

Most definitely the heaviest triple ever for me. Now truth be told. My ass raised on the third rep. Getting there though. Happy with that

Dtp1979

https://www.boards.ie/discussion/comment/119698452#Comment_119698452

Cannot believe it’s nearly a year to the day since I last posted.

It’s been very much a year of ups and downs with no consistency.

ive started doing the odd cold plunge a few times a week on my off days from lifting. Looking forward to the colder weather and colder water.

Over the last year I’ve made a couple of attempts at consistency but injury has always pulled me back probably trying to climb up the weights too fast. This was mostly on squats and deadlifts. Benching has been ok. No program but regularly lifting in the 70’s and 80’s

The last month I’ve really pulled the finger out. I’ve started at nearly 94, yes 94kg body weight. Today I weigh 89.5 and I don’t feel so fat. I’m going to get back to 85k and stay there.

I haven’t a program written out yet but I’m loosely following a 5/3/1 for now. Going with small increases.

The Gym is finally finished the way I want it. Literally can’t fit another piece into it. Latest additions are shoulder press machine, Texas power bar, Kabuki Transformer bar (Rogue edition), treadmill, leg raise/dip thingy, deadlift platform, Assault bike and a pink barbell for my little girl.

ill post a few pics when I’ve time.

Dtp1979

Still no pen to paper, but soon

Bench press

70kg x 5

77.5kg x 3

85kg x 1

65kg x 10

surprisingly easy single.

T bar row 40kg x 3 x 15

DB Rev fly 13kg x 3 x 15

lateral raise 7kg x 4 x 15

Dtp1979

Yesterday

Deadlift

100kg x 5

120kg x 5

130kg x 5

Baby steps. Easy enough

Today

Bench press

70kg x 5

72.5kg x 5

75kg x 5

easier than expected. Definitely had 2-3 more in me on the last set.

T bar row 45kg x 3 x 10

DB decline bench 22kg x 3 x 12

DB Rev fly 13kg x 3 x 12

S/S with pec flys 13kg x 3 x 12

very strange feeling alternating Rev flys with normal flys. Not bad, just weird

Dtp1979

Squat

100kg x 5

110kg x 3

120kg x 1

The Texas power bar has lovely sharp aggressive knurling. I could really feel it digging into my shoulder at 120. Heaviest single in well over a year. Onwards and upwards. It moved pretty well but I doubt I had 2 in me.

RDL 80kg x 3 x 8

Been a long time since I did RDL’s. They felt good. Glutes and hamstrings feel tired.

The workload will increase in the next few weeks.

Dtp1979

Stupid boards didn’t save my draft so I’ll type it all again. I’m surprised anyone is using this site anymore.

yesterday I did cardio. Treadmill and assault bike. Easing into it for now and I’ll work up to including cold plunges into the cardio mornings.

Today

bench press

75kg x 3

80kg x 3

85kg x 2 didn’t attempt a 3rd

Triple set

Tbar row 45kg x 4 x 10

DB shrug 40kg x 4 x 14

Tricep machine 22.5 x 4 x 12

I’m hanging a vertical Barbell holder in the next few days.

Mr. CooL ICE

That's fierce impressive

Dtp1979

https://www.boards.ie/discussion/comment/121226155#Comment_121226155

The thing that brought me the most joy was moving an electrical socket up 400mm a few days ago. It was getting in the way when I loaded the barbell and I worked around it for well over a year.

Dtp1979

Deadlift

120kg x 3

130kg x 3

140kg x 3

The 140 felt heavy but there was no technical breakdown and the lifts themselves felt smooth, just heavy.

Transformer Bar front squat easy

45kg x 8

55kg x 8

65kg x 8

This is brand new to me. It’s a handsome bar in fairness. I’d expect the weight to go up drastically in the near future. Might alternate these with hack squats on deadlift day. Undecided for now

GHR x 3 x 8

Dtp1979

Bench press

75kg x 5

82.5kg x 3

87.5kg x 1

My left shoulder had an ache during the warmups. It was one of these days things weren’t moving well. 75’s were rough. 82.5’s were a pig. 87.5 moved up pretty well. The only decent rep of the morning.

T bar row 47.5kg x 3 x 12

superset

Decline DB bench press 22kg x 3 x 12

Rows were good. I’ll do a phase of decline benching. It’s only a little decline. Bench is 40mm risen at the front.

Flys 11kg x 3 x 10

Rev flys 11kg x 3 x 15

tricep machine x 3 x 10

triple set

grand

Dtp1979

Squat

80kg x 5

100kg x 5

110kg x 5

did all paused squats on warmups up to 60kg x 5.

Happy enough with the top set.

RDL 90kg x 3 x 8

Paused each rep for 2 seconds at the bottom.

worked on my kids deadlift for the rest.

Dtp1979

Cardio

keep in mind that I’m desperately unfit.

treadmill

3 mins at 7km then some stretching

6 mins at 6.5-8km then more stretching

Assault bike 🤮

8 rounds of 10seconds on, 20 off. Harder than I thought.

Cold plunge 5 mins. 🥶

Dtp1979

Bench press

72.5kg x 5

75kg x 5

77.5kg x 5

first 2 sets were bang on. The final set my bar path was all over the place which made it feel heavier than it should but I still got them all up so that’s good.

T bar row 45kg x 3 x 10

DB shrugs 40kg x 3 x 12

Dtp1979

Deadlift

120kg x 5

135kg x 3

150kg x 1

Easy. 150 felt lighter than 135. Happy with that.

Transformer bar front squat bar setting 2

45kg x 8

60kg x 8

75kg x 8

75 maybe a tad too much of a jump. Got them done.

Seated leg curl 68kg x 4 x 15

Ive been looking at roller J cups for a while now, especially seeing how my Texas power bar is eating into the nylon in my current J cups. Cannot justify the near 400 euro though. Time to get the welder out.

Dtp1979

Ok it seems boards doesn’t save drafts anymore. Hate this new stupid site.

Bench press

75kg x 5

80kg x 5

85kg x 5

couldn't do a third rep last week. Did it today but ass rose up so I’ll keep at this weight until it’s better.

Mixed in abwheel for 3 sets

T bar row 50kg x 3 x 10

DB decline bench press 25kg x 3 x 12

pec flys 13kg x 3 x 10

Dtp1979

Squat

100kg x 3

110kg x 3

120kg x 3

wasn't sure how 120 would go or if I’d even be able to complete it. Turns out it was HANDY. Really happy with that. Heaviest triple is over a year and I’d say I could’ve done 6.

RDL 100kg x 3 x 8

These are starting to suck so I guess they’re working 😒.

Hack squat 30kg x 3 x 10

(don’t laugh, it’s hard!)

leg extension max x 3 x 12

Dtp1979

Run 10mins. Worked up to 8 km/h

stretching

assault bike 8 rounds 10 on 20 off

trued to get above speed 90. Hard. Assault bike is an accurate description

cold plunge 5 mins

refreshing

iwillhtfu

Just stumbled upon this thread, nice work Dtp1979. You train everyday, are you not endlessly bolloxed? I'm just moving from race season now back into some form of S&C routine, currently aiming for 3 S&C/week the thoughts of everyday I'd be ruined.

I saw one of those assault bikes in the gym the other day I must give it a bash. I assume you just jump on and pedal whilst pushing and pulling with your arms.

Also if anyone fancies themselves a generous PT and has a loose plan for approx 45min-1hour S&C plan I'm all ears. I'd imagine it will become longer as we move into winter but still trying to keep some swim/bike/run rolling along

Dtp1979

https://www.boards.ie/discussion/comment/121269910#Comment_121269910

I train most days but as you can see I’m not killing my self with the load yet. My rest day will be cardio and cold plunge and I try to take a day off either side of that too.

not familiar with other brands of bikes but mine has intervals programmed into it. I’d say most do. I can’t think of another piece of cardio equipment that kills the human body as much. Rowing a close second

Dtp1979

Bench press

I made a mistaken in the last bench session. They were 3’s not 5’s like I posted.

Today

77.5kg x 5

82.5kg x 3

90kg x 1 🙂

They all felt heavy today, probably because they are heavy to me. The 90 was slow but smooth. No sticking points and ass stayed on the bench for all lifts so happy with all of that. Some days feel harder than others n all that.

T bar row 50kg x 3 x 10

Tricep machine x 3 x 10

Db shrugs 40kg x 3 x 15

triple superset ^^^

Pec flys 13kg x 3 x 10

Dv Rev flys 13kg x 3 x 10

Hammer curls 13kg x 3 x 15

Triple superset

Dtp1979

Deadlift

120kg x 5

130kg x 5

140kg x 5

Took a while for my back to wake up today. Stiff, and the 120’s felt heavy. Once I got properly warm then they started to live nicely. Heaviest 5 in quite a while

Transformer bar front squat

45kg x 8

65kg x 8

75kg x 8

Repeated last weeks efforts to see if it became easier. It was. I wore a belt today on the final set, not sure if I did last time.

GHR x 3 x 7

leg curl max x 3 x 12

Dtp1979

Bench Press

72.5kg x 5

75kg x 5

80kg x 5

shoulder felt weird and weak when I woke. I gave the warmups a chance and I was ready to abandon the workout if I wasn’t feeling up to it but it was fine.

The first 4 reps were grand. It was more technical failure on the 5th that made it a pig of a rep.

Seated row

max x 4 x 15

DB Rev flys 13kg x 4 x 12

tricep machine x 4 x 12

hammer curls 15kg x 4 x 12

Dtp1979

Squat

paused toe squats up to 60kg

80kg x 3

100kg x 2

110kg x 5

120kg x 3

130kg x 1

Although my shoulders are feeling a tad stiff these days I realised this morning that I’m able to bring my grip in narrower. I’ll play around with this.

130 is the heaviest single in a long time. Easily had another in me so very happy with that. The safety bar blocked the camera so I couldn’t see if I hit depth.

I tried to upload a short video but it seems Boards.ie are still using technology from 1996

RDL 105kg x 3 x 8

Dtp1979

Cardio

treadmill 5 min warm up

strectching

10min run working up to 8.5km/hr

Assault bike 10 rounds of 12 on 20 off

20 seconds rest sounds like a lot but it feels like 5.

I customised the intervals to get another 2 rounds. Even though it’s only 5 mins work it’s bloody hard.

I think I’ll introduce skipping if I can find my old rope

cold plunge 5 mins. Handy as it wasn’t that cold. Maybe 4-5 degrees

Dtp1979

Bench press

75kg x 3

80kg x 3

85kg x 3

top set was sloppy and a grind. I’ll try again next time. If it’s still a mess I’ll drop back 2.5

seated row max x 3 x 15

tricep machine x 3 x 12

single hand tricep cable x 3 x 15

DB Rev fly 15kg x 3 x 12

Hammer curls 15kg x 3 x 12

new2tri19

Just catching up on your log, firstly your gym is class and I'm well jealous! That's the dream set up. Your lifts seem to be coming a long very well so congrats. I have been hearing a lot about cold plunges I am considering starting, what benefits are you feeling from them?

Dtp1979

Lifts are starting to gain momentum finally. Consistency is there, that’s the main thing.

cold plunges are great. Good way to build up mental strength cause trust me, once you’re knee deep in it, everything in you is screaming to get out. you also feel great after it and it helps the body recover

Dtp1979

Deadlift

130kg x 3

140kg x 3

150kg x 3

slept it out and only had time for the main exercise.

can’t remember the last time I did 150 for 3. Really enjoyed it. Heavy but really manageable and could’ve went for 5 if needed be.

Dtp1979

Bench press

77.5kg x 5

85kg x 3

90kg x 1 struggled

rushed workout

Dtp1979

Squat

100kg x 5

110kg x 5

120kg x 5

hack squat x 3 x 10

leg extension max x 3 x 10

Dtp1979

Bench press

70kg x 5

75kg x 5

80kg x 5

a little less grindy than the last day. Again the first 4 were fine with the gift making me work. Might repeat this one more time.

Seated cable row max +10kg x 3 x 15

DB bench incline 25kg x 3 x 12

DB Rev fly 15kg x 3 x 12

Flys 15kg x 3 x 12

cable tricep underhand grip x 3 x lots

Dtp1979

Deadlift

130kg x 5

145kg x 3

160kg x 1

Added 10kg per lift from the last time. I can’t say anything was overly challenging. The 160 went up surprisingly fast. My ass did slightly rise before the pull so that’s something I need to correct. All in all I’m probably the happiest about my deadlift progress out of the 3 lifts.

Hack squat x 3 x 10

GHR x 3 x 8

leg curl max x 3 x 12

Dtp1979

Bench press

75kg x 3

80kg x 3

85kg x 3

This is my third time repeating the above. Can’t say it’s getting any easier. Might be time for a deload of sorts

Seated row max +10kg x 3 x 12

i used my adjustable bench with the back up to prevent any cheating. Upper body totally isolated.

Lat pull-down max +10kg x 3 x 12

Flys 15kg x 3 x 12

Rev flys 15kg x 3 x 15

slow decedent on the pec flys make the shoulder feel a lot more secure and works the muscle much better. Rev flys are feeling heavy with 15’s

Underhand cable push down x lots

DB shrugs 40kg x 4 x 15

Dtp1979

Squat

110kg x 3

120kg x 3

130kg x 3

heaviest triple in what must be 2 years. Left shoulder was a little achey.

The top set looked faster on video than it felt in reality. Dodgy depth too. Parallel at best.

I wore my new SBD 7mm sleeves today. Nice fit.

leg extensions

Dtp1979

Cardio

Today I did less sprinty stuff and most slow and steady with light sweating. Far more enjoyable.

I alternated between 5 mins treadmill and 5 mins assault bike for a couple of rounds.

Stretching in between and I got my pjs skipping rope out. Turns out the skipping skills from mma and skipathon 1989 have diminished quite a bit, but not completely.

cold plunge 5 mins

Dtp1979

Deload

very little light benching

cold plunge 6mins

Dtp1979

Deadlift

125kg x 5

135kg x 5

145kg x 5

Feeling tired and unmotivated these last few days.

leg curl max +2.5kg x 5 x max

Dtp1979

Bench press

my left shoulder has been giving me a little grief on this lift lately so I’m gonna change a bit. Ive a sling shot hanging up that im gonna use for a while to take the pressure off.

Slingshot Bench

70kg x 5

75kg x 5

80kg x 5

85-made a balls of it. Another time.

No pain whatsoever.

Shoulder press machine 12 reps @40, 50, 60, 70, 80

used narrow grip. No pain in shoulder.

superset with T-bar row 50kg x 5 x 10

Seated row max+10kg x 4 x 12

superset DB Rev flys 13kg x 3 x 12

triceps

Dtp1979

Squat

120kg x 5

130kg x 3

140kg FAIL

Achey shoulder. The 5 and 3 were very heavy and I didn’t believe I was going to get 140 so I didn’t get it. I know I’m strong enough for it. Rinse and repeat.

Hack squat x 3 x 10

leg extensions

Dtp1979

Bench press

barbell warm Up to 50kg x 6. No pain

DB bench 20kg x 4 x 12

Stayed light to test the shoulder. No pain.

Pec flys. These kinda aggravated the shoulder so I’ll dump these for now

DB single hand row 32kg x 3 x 10

Chest supported DB shrugs 25kg x 3 x 15

something new. Definitely zaps the traps in a different kinda way

DB Rev flys 11kg x 3 x 15

seated row max x 3 x 20

triceps

Dtp1979

Cardio mixed in with some physio stuff. Getting treatment on my left shoulder so taking it easy on benching. Might skip a couple of squat sessions to give the shoulder the best chance to recover

Dtp1979

Still working on my shoulder with physio stuff. I tried squats yesterday and they seemed fine with no shoulder issues ago I’ll motor on with those

Loyal Lady

I only joined a gym this year. At the gym induction the instructor introduced me to three machines. She suggested 15 x 2 repetitions at each machine. I think I’m not great on these machines and have not really increased the weights from when I started. I was chatting to a physiotherapist last night and he said I should be aiming to leg press more but have less repetitions. Is it better to leg press more weight & less times or the opposite?