Getting stronger getting older

I’m not a personal trainer, let me underline that.

it depends what your goals are tbh. I’d say a few sessions with a good personal trainer would set you in the right direction.

Cardio stuff this morning.

cold plunge to follow. Nice and cold.

Yesterday

squats

105 x 5

115kg x 5

125kg x 5

harder than they looked on video.

today

cardio

15mins treadmill building up speed

7 mins assault bike

4 mins cold plunge -3 outside. Nice 🥶

coldest plunge so far. Pretty easy. Actual ice in it today and it even cut my knee going in

Bench press

70kg x 5

pain free and done without slingshot

75kg x 8

80kg x 3

85kg x 1

done with slingshot.

happy with how the shoulder is progressing

Bench press

worked up to 75kg x 3 x 3

no pain. I was nervous every two though that I’d feel something but thankfully no.

shoulder press machine 3 sets

rear delt machine

shrugs

triceps

all pain free which is the goal

Deadlift

130kg x 5

140kg x 5

150kg x 5

That felt more like cardio than strength. Very happy with how they moved.

GHD x 3 x 10

leg curl max x 3 x 12

Bench press

pin press 2” off chest

I worked up to 75kg x 3 x 5

i did these hoping to take pressure off the chest. I find these way harder. Are they meant to be harder?

shoulder press and delt rear flys

Deadlift

145kg x 3

155kg x 3

165kg x 3

5kg up on each lift since last time. It was heavy but I didn’t feel like it was too much to be lifting. V happy with deadlift.

GHD X 3 x 10

leg curl max x 3 x max

Squat

Toe squats to 80kg x 5

i increased the angle with thicker plates under my toes

110kg x 5 grand

120kg x 5 not too bad

130kg x 5

Top set wasn’t too bad except for the last 2 reps. I got stuck half way up on the last rep and had 98% accepted this was going to be a fail. I fought on though and got through it. Character building stuff.

leg extensions.

time ran out again. I may get back to timing in between sets cause there’s too much unnoticed time being wasted in between sets

Christmas eve

deadlift

145kg x 5

160kg x 3

180kg x 1

heaviest single since god knows when, prob 3 years. Can’t say I had to fight too much. I probably could’ve got a second

Squat

my belt fits again. Weight going down very very gradually which I believe is the right way to do it.

115kg x 3

125kg x 3

135kg x 3

last time I didn’t even attempt the 3rd rep. Today it was an 8

Deadlift 80kg x 3 x 10

i don’t plan on going overly heavy with these. I hate RDL but don’t mind these. I’m doing them TnG with a wider grip

hip thrust 80kg x 3 x 10

Holy crap this destroyed my ass. No Jokes please. Seriously though I’ve never felt my glutes more targeted in my life

leg extension max x 3 x 12

i finally modified my hip thrust machine. I took away the roller pad, got the welder out and out in a belt instead. I used an old dip belt.

Squat

115kg x 5

130kg x 3

150kg x fail

took on 150 cause 130 was so easy. Probably a mistake

Roller j cups made. Shoulder giving me hassle again so I’m not getting to use them.

Theres no real need for them on my bench J cups I only made them as a trial for the squat rack ones which I’ll get cracking on shortly

Bench press

4.5” block

worked up to 70kg x 3 x 5

shoulder a little stiff. Hopefully get an MRI next week for this.

T bar row 50kg x 4 x 12

rear delt fly machine

pec dec

DB Shrugs 40kg x 3 x 15

triceps

Bench press

close grip with slingshot 60kg x 3 x 12

cable lateral raises 5 x 15

DB shrugs 40kg x 3 x 15

Yesterday was bench. Not going to record much on that until I’m injury free.

Squat

paused toe squats to 90kg x 3

105kg x 3

115kg x 5

125kg x 5

135kg x 4

considering that I struggled with 130 on my last 5’s session I’m happy enough with this. I didn’t attempt the final rep because on the way up on the 4th the bar rolled up and kinda freaked me out and totally threw me off. The weight itself was fairly manageable

im really struggling to wake up and get out of bed these days. No idea why as I’m sleeping great. Need to do better

20 min run

5 min assault bike

cold plunge 5min

Deadlift

140kg x 5

that’s where I stopped. Lower left back was feeling weak. I gave it a chance during warmups and on the final 140 I felt a strain. No way I was attempting heavier.

reverse Hack squat

80kg, 90kg, 100kg x 8

leg curls max +5 x 3 x 10

Cortisone injection during the week in my shoulder so I’ve pretty much stopped doing anything for a week to give the shoulder zero hardship. I’ll start back light tomorrow and continue with physio excersises

Did some empty bar and very light Dumbell benching yesterday then physio excersises.

Today I eased into deadlifts. Worked up to 130kg x 3. Then a couple of sets of hack squat finished off with a load of leg curls.

So my lower back has been very achy of late so my deadlift and squats have been very light and not worth recording.

benching today and arching my was hurting so I rolled around on my rubber ball and it did help. I also wore a belt for my ‘heavier’ sets which helped too.

all my reps were done slowly and I went extra slow on all descents

worked up to 70kg x 3. Zero pain and loads of reps left in the tank. I’m happiest with myself for having the self control to not rush back and going too heavy too soon 🤣

haha never again.

Bench

75kg x 3

80kg x 1

single arm rows 32kg x 3 x 10

pec dec x 3 x 12

Bench press

70kg x 5

72.5kg x 5

75kg x 5

i think I’ll start using the 1.25 plates again. Smaller jumps. No pain.

lat pulldown max+2.5 x 4 x 12

DB bench 22kg x 3 x 10

pec dec x 3 x 10