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Post by peterako on Oct 1, 2009 7:21:49 GMT -5
Ok....Boris...I've been cajoled. Summary: Will be trialling a loose 5 sets of 5 for main movements between now and Christmas as much for recovery as for a change. (I'll only list the highlights in this thread) I've just been a bit ill and very busy so this will ramp up slowly. Additionally I seem to have damaged some muscles high in my back/traps. So will try and be very easy on this area.....OK... Me: 43 years old, lifting weights since I was 17 as an assist for sports and for about 17 years as a lifestyle/for strength. Today: 185cm and 97.4 kg (6'1" and 215 lbs in old money approx) Main movements will be: Full Squat (high bar), Barbell Row, Chins, Flat B'bell Press Assistance Movements: Midsection work incl. crunches, Good morning s etc. Lunges, L-Flys, and 'Knee-prehab', burpees. And whatever takes my fancy Aerobic work: Cycling All listings in kg. Week 1. Ease in.... Tuesday (29/09/2009) SquatWarmup sets, then 110x5 120x5 130x5 140x5 (with belt) 150x5 (with belt) All good B'bell Goodmornings70x10 Lunges (a taste of hell?) 2 10kg D'bells, 26 steps up our steep driveway....pain.....great feel in legs Chins (lifting 100kg) Warmup sets 8 (I also do Knee Prehab on this day and after Cyling, stretching roughly 2 - 3 times a week) Thursday (1/10/2009) Flat B'bell PressWarmup Sets 70x5 75x5 80x5 85x5 90x2 (had more but not willing to push today or next week) 50x10 B'bell Row (1st time in over a year) ss with Pull-ups 90 x 3 sets of 10 + 3 sets of 3 L-Fly, 'standing'10kg, 3 sets of 10 These are the main excercises I'll record in my subsequent posts.
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Post by Boris on Oct 1, 2009 21:22:17 GMT -5
Well it's about time! Glad to see you here - looking forward to following your progress.
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Post by rpmcmurphy on Oct 1, 2009 21:24:12 GMT -5
Good to see another person starting a Journal Pete, another bloke to chase .
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Post by peterako on Oct 2, 2009 3:14:57 GMT -5
Thanks guys Where in Oz are you Mr Murphy?? (I lived in Melbourne for a few years) It's not what you lift. It's what you lift right And as long as you challenge YOURSELF continually and progressively you're probably on the right track. I'm in this for the long run....and hope to still be lifting in my 80's + Next week is going to be a 'bugger'. I have a lot of work on so may have to just repeat this week's w/o's depending on energy Peter
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Post by peterako on Oct 6, 2009 6:22:18 GMT -5
Winter's a coming Shed (my gym) is starting to get cool. Week 2: (tough week work wise etc.) Sunday SquatWarm-up sets then 110kgx5 120x5 130x5 140x5 (belt) 153x5 (belt) 90x10 (Deeeep) All good Good Mornings70kgx11 (tough) Chins1,1,1,1 (warmup) 11 (good) 4 (grip....using 2+" bar) Lunges 2 10kg D'bells 28 steps up our (steep) drive. Arghhhh!!! (Knee prehab and 1 set sissey squats) TuesdayHave a head cold Flat B'bell PressWarm-up sets then 70kgx5 75x5 80x5 85x5 90x4 (felt strong, but mentally gave up) 50x10 B'bell Row, over grip ss Pull-ups 5x5x 110kg + 5x3(reps) L-fly 'standing 10kg D'bell 4x10 (reps) (Threw in some bent over 'forward' lat raises) Not a bad week and strength returning slowly Nothing left in the tank after w/o on Sunday, but definitely had some left after Tuesday. Keeping w/o's to 35 to 45 minutes.
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Post by rpmcmurphy on Oct 6, 2009 18:17:51 GMT -5
Good work on sticking to training despite a few setbacks this week Pete!
I live in Sydney.
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Post by peterako on Oct 13, 2009 13:29:33 GMT -5
Saturday 10th and Tuesday 13th Oct. Training very much 'when I can get the time' at the moment, rather than with scheduled rests Week 2 1/2 SaturdaySquatWarm-up sets then: 112kg x5 122x5 132x5 142x5 (belt) 155x5 (belt) 100x10 Deep All good physically. Depth and form. Good Mornings80kg x10 Chinswarm-up sets then: 11 5 Lunges 2x10kg D'bells 30 steps Physically very good....but mentally very poor. Felt very lazy. COLD, dead, damp day. TuesdayFlat B'bell PressWarm up sets then: 70kg x5 75x5 80x5 85x5 90x5 50x10 Weak, but mentally up for it....hmmm, now if I could only marry strong mind and body Superset: B'bell Row + Pull-ups5 sets 120kg x5 + 3(reps) Standing L-Flys10kg x 10 reps, 4 sets Still very busy (thankfully) but either physically or mentally tired as a result. Should start to normailse by the end of October. Squat form/strength slowly returning and will have to resist the urge to jump too much weight per week.
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Post by rpmcmurphy on Oct 13, 2009 17:10:14 GMT -5
Dang buddy you are strong as already, did you used to compete as a PL?
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Post by peterako on Oct 14, 2009 4:17:06 GMT -5
;D No, appart from our local Gym's fun Bodybuilding and Powerlifting comp many years ago! 3rd in both. Gym now gone....I was a lot stronger a few years ago....long story. (I WAS a 10.8 100m sprinter and better 200m as a teenager, 17 years old....ah....the memories The usual in school...eg Rugby etc.) I now lift weights for my own benifit and to try and remain fit and strong as long as possible. I cycle for aerobic fitness. My strength is way down on two years ago (long story). A very large percentage of what you lift is down to what you BELIEVE you can lift. Approach it sensibly and progressively and the sky's (almost) the limit. When I was in my twenties I FORCED out two reps of VERY POOR form 230 Squats....Knee wraps, Belt, spotter etc. Two year ago I was REPPING 230 x 10 on a weekly basis. RAW. Depth and form as good or better than my 230x2 in my twenties. The difference? Slowly, but progressively upping the weight. (and 15kg more, hopefully muscular, bodyweight ) BUT more importantly....BELIEF that I would get there and a stubborn resolve to do it Too many times when I was younger I'd try and up weight too quickly week to week leading to frequent plateaus. To get to 230kg squats I used to up my weight by no more than 1kg per week for about a year on a very consistent basis. My Bench has never been strong, but I may try and do something about it after Christmas. Many thanks for the comments on my messing around so far Consider it a 'rehab' story which started mid 2009!
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Post by Boris on Oct 14, 2009 10:39:12 GMT -5
Good stuff Peter. The experience and maturity that comes with age are great - if only there weren't the 'aging' thing...
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Post by peterako on Oct 14, 2009 11:20:40 GMT -5
Good stuff Peter. The experience and maturity that comes with age are great - if only there weren't the 'aging' thing... And it's d**n frustrating, and a fact of life that: No matter how hard you try you can't impart the knowledge to the 'youth' When I was (you were?) a youth I (you?) wouldn't listen to the 'experienced' imparting their knowledge Lets just try and stay a step ahead of the aging stuff
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Post by peterako on Oct 15, 2009 6:42:32 GMT -5
Moment of madness day....no opportunity to do legs again till Friday week at the earliest, so (kids DON'T try this at home) training a bit too soon after last Leg workout.....major 'no, no' Decided to work from top weight down in Squat today for a change. Week 3Friday 15th OctSquatWarm-up Sets up to 140kgx1 then: 160kg x5 (belt) ... right knee pain (not rested or warmed up enough?) but depth and form fine. 150x5 (belt) 140x5 130x5 120x5 100x10 (deep) All good. But not rested enough. No knee pain from 150kg down. Knees warmed up at this stage? Good Mornings90kg x8 fine. Chins Not looking foward to these today Warmups then: 11, 6 good. Lunges up Drive 30kg B'bell x 20 steps...OW..... Knee PrehabLooking forward to proper, scheduled rest/training from end of next week on (fingers crossed ) Will revert to inceasing the Squat weights in the 5 sets next week rather than decreasing.
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Post by peterako on Oct 20, 2009 7:50:39 GMT -5
COLD today....very damp. (Under the weather Sat - Mon, the joys of being a parent ) Week 4 (20th Oct 2009) Flat B'Bell PressWarm up sets then: 70kg x5 75 x5 80 x5 85 x5 90 x5 70 x10 Felt heavy up to 80kg, then fine. But pretty stagnant at 90kg. May do one more week this way and then change. SupersetB'Bell Row (over grip) + Pull-ups125kg x5x5 + 5 x3(reps) Grip poor on set 3 so reversed grip and fine.... 90kg x10 + 6 reps (easy) L-Fly Standing 10kg, 4 sets of 10 straight (no rest) Bent over forward Lat raises. Overall good. But Bench a bit static so will rethink this. May ease up on rows, but depends on lifting plans for after Christmas. Cycling mileage will reduce from here to Jan/Feb (days are getting shorter).
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Post by peterako on Oct 23, 2009 7:24:40 GMT -5
Up and about at 5am...need some more sleep... Week 4 (Friday 23rd Oct 2009) SquatWarm-up sets then: 115kg x5 125 x5 135 x5 145 x5 (belt) 163 x5 (belt) 100 x10 All great. (Lost form slightly on last rep of 163kg) Right knee fine, but small twing in left knee! (nothing much) Good Mornings90kg x8 Tough! ChinsWarm-up sets then: 11 6 fine but energy running low. Lunges up drive30kg B'Bell, 22 steps OW Knee prehab with 10kg D'Bell All in all....good workout! And the weekend is here ;D Hope you all have a GREAT ONE! Just one more week to the Old New Year (Samhain/Halloween+1 day).
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Post by peterako on Oct 27, 2009 10:34:01 GMT -5
Whole family, except me!, sick. I've been fighting something off for a little while now. Just as long as I don't fall foul Varied Bench and added OHP. Week 4 (Tuesday 27th Oct 2009) Flat B'Bell PressWarm-up sets (press-upx15, 50x10, 60x4, 70x3, 80x2) then: 85kg x10 90kg x 3 70kg x 9 All fine. SupersetB'Bell Rows + Pull Ups125kg x 5 + 4 (reps) 125 x 5 + 4 125 x 5 + 4 125 x 5 + 3 125 x 5 + 3 90 x 5 Fine (Grip going set 4 and 5) OHP30kg x 8 (reps) x 3 L-Fly, standing11kg x 10 (reps) x 3
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