Diary of a wimpy kid aged 37 and 3/4

Session 9

5 min warm up on bike

Squat

2 x 5 x 20kg (bar only warm up)
1 x 5 x 30kg
5 x 5 x 45kg

Last set was certainly feeling it - Form a little out but will work on it.

Bench press

1 x 10 x 20kg warmup
5 x 5 x 30kg (fine)

Barbell Row

5 x 5 x 40kg (again last set I was feeling it but all ok - might have even done 6 sets as I lost count!!:D)

10 mins warm down on bike.

10 min walk home with slightly wobbly legs!:p:p

Onwards and upwards.
 
Session 10

First time I've tried an early morning session (7am) - was rushing a bit as still had to be back for the school run so lacking a bit of energy/food etc.

5 min warm up on bike

Squat

warmup

2 x 5 x 20kg
1 x 5 x 30kg

Program

5 x 5 x 47.5kg

Again ok - hard work, last set was a bit sketchy but ok

Overhead Press

30kg - 5,5,3,3,3 - oh dear first set of fails. Had nothing there at all today. Was a real struggle to get that!! Will go for 30kg again next time.

Deadlift

1 x 5 x 60kg (as per program)
1 x 5 x 70kg (just for fun!)

Both sets fine.

5 min warm down on bike and some stretching.
 
Session 11

5 min warm up on bike

Squat

warmup

2 x 5 x 20kg
1 x 5 x 35kg
5 x 5 x 50kg

Still ok with these - hard work and wobbly legs now but still going ok with them

Bench press

2 x 5 x 20kg (bar only)
5 x 5 x 32.5kg

Barbell Row

5 x 5 x 42.5kg

Last set was a bit ropey but ok.
 
I OFFICIALLY HATE OHP!

Session 12

Squat

warmup

2 x 5 x 20kg
1 x 3 x 40kg

Program

5 x 5 x 52.5kg

Again ok - hard work, but all done

Overhead Press

30kg - 5,5,4,3,3 - 2nd set of fails at 30kg - not happy with myself at all. Disappointing.

Deadlift

1 x 5 x 65kg (as per program)
1 x 5 x 70kg (just for fun!)

Both sets fine.

5 min warm down on bike and some stretching.
 
Session 13

5 min warm up on bike

Squat

2 x 5 x 20kg (bar only warm up)
1 x 5 x 40kg
5 x 5 x 55kg

Reaching the limit in the last 2 sets - a bit ugly from a form point of view but all done!

Bench press

1 x 10 x 20kg warmup
1 x 5 x 30kg
5 x 5 x 35kg

Ok - pushing hard for last couple of sets

Barbell Row

5 x 5 x 45kg (again last set I was feeling it but tried not to "jerk" it up to complete)

10 mins warm down on bike.

Now serious got a case of the shakes in the arms and legs!!:p:p
 
3 times this week at it - happy with that.

Session 14

Squat

warmup

2 x 5 x 20kg
1 x 3 x 40kg

Program

5 x 5 x 57.5kg

Again ok - hard work, but all done

Overhead Press

decided to drop back to 25kg on this after 2 sets of fails at 30kg

25kg - 5,5,5,5,5

Deadlift

1 x 5 x 70kg (as per program)
1 x 5 x 80kg (just for fun!)

Chuffed with the 80kg as that's nearly my bodyweight!

]10 min warm down on bike
 
Good job.

You might want to try adding the smallest plates you can find in the gym to your OHP - say 2x 1.25 plates if they have them. I bought fractional plates at 0.5kg each for exactly this purpose.
 
Session 15

Squat

2 x 5 x 20kg (bar only warm up)
1 x 3 x 40kg
1 x 3 x 50kg
5 x 5 x 60kg

Horrible last set form wise but got there. Need to focus on not rounding my back when pushing up.

Bench press

1 x 10 x 20kg warmup
1 x 5 x 20kg
5 x 5 x 37.5kg

Ok - pushing hard for last couple of sets

Barbell Row

5 x 5 x 47.5kg (not the best last set and bit ropey)

15 mins warm down on bike.

Feeling good after that until some guy about 8 st dripping wet started squating 100kg plus right after me!!!:(:(
 
Session 16

Squat

warmup

2 x 5 x 20kg
1 x 5 x 40kg
1 x 3 x 50kg

Program

5 x 5 x 62.5kg

Right on the limit for last couple of sets - ropey form in the last one but got there. I suspect I will be seriously struggling for 65kg next time round and also with a family break away coming up, likely to be out the gym for 7 days at least.

Overhead Press

Still absolutely hate this - have no strength in the shoulders

27.5kg - 5,5,5,5,5 (just on the last 2 reps!)

Deadlift

1 x 5 x 50kg
1 x 5 x 60kg
1 x 5 x 75kg (as per program)
1 x 5 x 80kg

Very pleased with deads - form remains good and there is a bit still there. Next one will be over my own bodyweight so will be chuffed if that happens.

Legs are like rubber now mind you

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As I've said many times, OHP is a cruel mistress. I found i improved a lot by deliberately pushing the bar (once it passes your forehead!). Others look good - nice solid progress here
 
Session 17


Did some cycling yesterday afternoon and had to get to the gym and back very early this morning so legs feeling poor before I began.

Decided to drop back a touch on the weights and focus on form as my last 2 sets @ 62.5kg were awful form wise.

Squat

2 x 5 x 20kg (bar only warm up)
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
5 x 5 x 55kg

Felt better form wise dropping a little bit of weight. Going to focus on form before pushing on again.

Amazed at how far in even 8 weeks I've come - the 20/30/40/50's flew up no bother.

Bench press

1 x 5 x 20kg warmup
1 x 5 x 20kg
1 x 5 x 30kg

5 x 5 x 40kg (program)

Ok - pushing hard for last set, was right on the limit.

Barbell Row

1 x 5 x 40kg
5,5,5,4,4 50kg

Failed these last 2 sets but all part of the work. Will repeat next time.

Off for 4 days holiday and a few beers etc - back at the weekend and might need a small de-load to get back into it.
 
Looking good dude. You're very wise to pause at a specific load and invest time in getting your form right. I did much the same when I noticed that as the load increased that I wasn't been strict on depth of squat, so I had someone watch me and disqualify any reps where the hip crease didn't go below knee and I've stuck to it ever since.

Enjoy your hols ( but not too much!)
 
jernau_gergeh said:
Looking good dude. You're very wise to pause at a specific load and invest time in getting your form right. I did much the same when I noticed that as the load increased that I wasn't been strict on depth of squat, so I had someone watch me and disqualify any reps where the hip crease didn't go below knee and I've stuck to it ever since.

Enjoy your hols ( but not too much!)
Click to expand...

cheers - depth has been ok (i think) but I was concerned about rounding my back at the bottom and not pushing up from the heels. Will work on form and then head upwards.
 
holidays and now man flu have put paid to any other updates. Loaded with the cold/cough etc - actually missing the gym big time!!

Hopefully clears up asap and back later this week.
 
Back at it again

After a weeks holiday, a overnight away with the missus and a stinking cold/throat infection, I was back at the gym today after nearly 2.5 weeks away.

Weight up to 13st 10lbs (to many beers during time off!) - aim back to around 13st 4lb.

So back to the routine. Bit of a deload due to time off but happy to reset and build up again

Squats

warmup

2 x 5 x 20kg
1 x 5 x 40kg

Program

5 x 5 x 50kg

Ok to get back into it - previous was 62.5kg max so 5 sessions and I'll be back there again

Overhead Press

22.5kg - 5,5,5,5,5

Right back to basics on this and try and push through further this time.

Deadlift

2 x 5 x 70kg

all good here

Legs are like rubber after first time back for a while!
 
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