Diary of a wimpy kid aged 37 and 3/4

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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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.
 
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!
 
Squat

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

A few ropey reps in there but not to bad overall. Was certainly on the limit for the last set but push through.

Bench press

1 x 5 x 20kg warmup
1 x 5 x 20kg
5 x 5 x 35kg (program)

Ok - pushing hard for last set.

Barbell Row

5 x 5 x 40kg

Back at it - hoping for wednesday/friday this week so should be back to previous by end of the week.
 
Must be something about turning 38 that makes the gym feel fantastic!

Just felt great today - everything was good for a change!!

Squats

warmup

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

Program

5 x 5 x 57.5kg

Tried working hard on knees out on the way down and also holding my breath for the full squat up and down. That seemed to keep my core nice and steady. Felt good and taking a small 2 second pause to get a breath at the top of each rep seemed to work wonders. Very pleased with these today.


Overhead Press

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

All ok - felt the last set but happy with these.

Deadlift

1 x 5 x 75kg (program)
1 x 5 x 80kg
1 x 1 x 90kg
1 x 1 x 100kg

Blimey!!! Chuffed to bits with that one! Was feeling good so just decided for the first time to see what RM i could do. Was absolutely chuffed with the three figures (100). Felt ok, really driving the legs up and keeping the back straight.

10 mins warm down on the bike.

Great session - can't wait to get back!!!!:D:D:D
 
3 sessions this week - pleased with that.

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

Decent working sets - a little twinge in the left knee but I've had issues with my knees for 20 odd years so this is nothing new. Will keep an eye on it.

Bench press

1 x 5 x 20kg warmup
1 x 5 x 20kg
5 x 5 x 37.5kg (program)

Ok - pushing hard for last set.

Barbell Row

5 x 5 x 42.5kg

Ok here as well.

Onwards and upwards!
 
Something must be wrong - up and at the gym for 7am this morning!:p:p

Squats

warmup

2 x 5 x 20kg
1 x 5 x 40kg
1 x 3 x 52.5kg

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.

Also 22.5kg more than a previous Britains Got Talent winner could manage this morning in the gym ;);)

Overhead Press

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

Deadlift

1 x 5 x 80kg (program)
1 x 5 x 85kg extra

All good - need to keep any eye my left knee but it something I've managed for years and years.

Gym done, school run done, down to work now!:D
 
Another week of illness - i'm never ill but seem to have colds/bugs etc loads in the last 8 weeks or so. Really dodgy stomach for about 4 days but finally seems to have cleared.

Anyway - busy work today /tomorrow so back to gym on Wednesday hopefully, but tonight done some turbo trainer in the house. Cardio shocker!!

Back soon at the weights I promise!
 
MIA!!

Been super busy with work and family and still can't shake a stupid cold/cough etc. Been out running a little bit but struggling to find time for gym at the moment. Will be back soon I hope!
 
Wimpy kid is back - another year older!!!

Anyway - summer time is usually biking time so gym gets put to one side. Back at it a couple of weeks ago and decided to start nice and low again to build things up.

Down at 12st 10lb now which is my lowest weight for a long time (10 years or more)

last monday

5x5 @ 30kg squat
5x5 @ 30kg bench
5x5 @ 30kg BOR

Last wednesday

5 x 5 x 35kg squat
5 x 5 x 20kg OHP
2 x 5 x 60kg deads

Last Thursday

6 x 5 x 37.5kg squats
6 x 5 x 32.5kg Bench
5 x 5 x 32.5kg barbell row

Saturday

Squat 5x5 - 42.5kg
Bench Press 5x5 35kg
Barbell Row 5x5 32.5kg

Yesterday

Squat 5x5 - 45kg
OHP 5x5 27.5 kg - last few reps of set 5 were a bit ropey and on the limit but managed to get them.
Deads 2x5 70kg

Onwards and upwards
 
MoNkeE said:
snip.
Click to expand...

Thanks - no "arseyness" taken:D Appreciate the comments.

A lot of this thread was last years, hoping for more consistant approach this year. Will try and film squats at some point.

Weights are right back down as i've not been squatting for about 9 months

Will do 3 x 5 deads, I like them and was doing 2 sets, happy to add another set in just for you:D:D

Onwards and upwards.:D
 
Today

5 x 5 x 47.5kg squats
5 x 5 x 37.5kg Bench
5 x 5 x 35kg barbell row

Had to do bench and row before squats as the rack was super busy. However, felt ok.

Bench was on the limit for the last set but made it all!

Squats felt good when concentrating on form and driving up from the heels. Tough but good.
 
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