Diary of a wimpy kid aged 37 and 3/4

[booyaka]

This morning 7am before an all day wedding!

Squat
Warmup

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

sets
5 x 5 x 50kg

All ok - tough but good.

Oh Press

2 x 5 x 20kg warmup
then
5,5,5,4,3 @ 30kg

A bit disappointed to fail last two sets but it's always been a struggle for me the OHP. Failure is all part of the game!

Deadlift
1 x 5 x 60kg warmup

sets
3 x 5 x 75kg

Ok as well.

Felt like a proper solid hard work out.

Then went for wedding day breakfast and had porridge and pancakes with bacon and syrup!!!

 

[booyaka]

On it like a car bonnet.

Squats

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

Sets - 5 x 5 x 52.5kg squats

Bench

warmup
2 x 5 x 20kg
1 x 3 x 30kg

sets - 5 x 5 x 40kg

BOR

5 x 5 x 37.5kg barbell row

All done. Squats were ok, tough but still some room to grow! Bench was tough, last set was on the limit but managed them ok. BOR was feeling ok till last set when it was a struggle but just got them done.

Onwards and upwards.

 

[booyaka]

Tonight

Squat
Warmup

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

sets
5 x 5 x 55kg

Felt good tonight

Oh Press

2 x 5 x 20kg warmup
then
5,5,5,5,3 @ 30kg

Dirty b***h - really really tried to get the last set done but nothing left for the last 2 reps- so that's 2 failures at 30kg. Next time I WILL GET YOU!!!!!

Deadlift
1 x 5 x 60kg warmup
1 x 5 x 70kg

sets
3 x 5 x 80kg

Boom - hard hard work but felt good when completed!!! Chuffed that it's basically my own body weight that I've done tonight!!

Went home and smashed a banana, protein shake, 2 rice crackers, 2 glasses of red wine and half a bag of crisp!!!

 

[booyaka]

Where are you failing on your OH Press?

I only ask because I have very similar issues, start of the rep seems absolutely fine like I could go for days, but once I pass the middle and am trying to lock out it all gos to pot - which indicates weak triceps.

If you can work out where its falling apart you might be able to build in a bit of accessory work on that particular area.

Thanks - appreciate the feedback I would say the initial push i think so from start to middle of rep. Not sure now you ask. I will go for 30kg again next time and if I fail will take note of where and how and come back.

I know I rupture ligaments in my right shoulder when I was about 15, pretty badly, was told it would heal over time. Never got physio etc. Not blaming that per say but could be a few issues there.

Will get one more session in tomorrow before I'm away for a weeks holiday so no OHP for at least 10 days probably.

 

[booyaka]

OHP is that kind of exercise that always is the hardest to progress. Check your grip width as well - a slightly narrower grip keeps my forearms more vertical and got me through an old plateau. Also trying to push the bar up and back past my head helped engage my rear delts more

Good stuff though - keep logging and keep improving!

Cheers - grip might to a little wide now you mention it. Thanks for the positive vibes!!

 

[booyaka]

This morning last session before a week away with the wife and kids! 7 days without the gym.......

Squats

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

Sets - 5 x 5 x 57.5kg squats

Tough but ok - a few poor reps in there at times when my form broke slightly but not bad. Next time out - 2 nice big plates!!!

Bench

warmup
2 x 5 x 20kg
1 x 3 x 30kg

sets - 5 x 5 x 42.5kg

Jesus that was hard - first set felt awful and it was downhill from there but just managed the last set. Last rep was touch and go!!

BOR

5 x 5 x 40kg barbell row

Tough as well but ok

Onwards and upwards.

 

[booyaka]

Unfortunately since getting back from holidays, I've got an ongoing injury in my shoulder that is niggling so waiting for referral for a scan. On the cardio for now until I can get back to 5 x 5.