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HenkIconCheese powered strength14-01-2014 @ 22:34 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
Post Edited: 18.01.2014 @ 14:27 PM by Henk
I've reached the big 5 0 and decided it's time to achieve some of my strength ambitions before I get too old.

Up to now I've always trained in the 6-8 rep range with 1-2 min rests between sets, increasing weights but not going all out for strength - I've never attempted maxes. In the last 18 months I've dropped about 15Kg by reducing carbs (I eat a lot of cheese), I'm around 105 at the moment (though there's still plenty of scope to get rid of more fat, I'd like to get down under 100). I'm finally getting to the bottom of neck and back issues (caused by my jaw), and have no excuse any more not to train legs properly (I've been doing a push/pull/legs split without doing legs, training twice a week).

In the last couple of weeks I've changed my program to major on squat, bench and deadlift (maybe adding pressing and powercleans sometime in the future, once I work out why I have such crap shoulder flexibility). Having read up on those lifts and watched them in action I realise that my form has been less than perfect in the past. Initially I'm aiming to train each lift once per week (I need 6-7 days to recover usually), doing 3 sets of 5 for each. I'm hoping that I'll get some good strength gains like that, before introducing other methods - certainly my deadlift and squat are weak at present so should offer quite a bit of room for improvement.

I've met a few of the Adlington lads in the past at an MT meet, and they were very helpful with my front squat at the time, so I'm hoping to get some good input into my technique on here, as well as how best to train at my level of ability (I've never done periodisation for instance). I'm finding remembering to do all the right things at the right time interesting - for instance I've always exhaled on the concentric and keep forgetting to hold my breath.

My initial goal was a 150Kg bench (it seemed like a good round number), as my other lifts are weaker for now 200Kg for the deadlift seems reasonable, with squats somewhere in between the two (I've only been squatting again for a couple of weeks, I'm finding that the hardest).

Any comments/advice gratefully accepted. I train at home alone, but hopefully will be able to get into Adlington sometime.

I'm training squat on Mondays, bench on Wednesdays, and deadlift on Fridays. My previous session on each of those for the record was:

Wed 8 Jan - Bench

Bar x 8
60 x 5
100 x 2
115 x 5
115 x 5
115 x 5

TABATA on bike

I realised I'd removed too many warm-up sets when my left pec tie-in was sore afterwards. I have to decide whether to increase 2.5 or 5Kg next time.


Fri 10 Jan - Deadlift

Bar x 6
60 x 5
100 x 5
120 x 3
140 x 3
150 x 3
160 x 4
160 x 4

I was trying to work out what my working weight should be, I'll go for sets at 160 next time.


Mon 13 Jan - Squat

BW x 5
Bar x 5
60 x 5
100 x 3
120 x 3
130 x 3
130 x 3
100 x 8

Again trying to work out weight - will use 120 next time for sets.
RodgerIcon...14-01-2014 @ 23:55 
Avatar
salad dodger *missing*
Member 1805, 10254 posts
SQ 212.5, BP 120, DL 280
612.5 kgs @ 106kgs UnEq
You from lancashire mate? Seem to remember your username from MT
HenkIcon...15-01-2014 @ 00:15 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
Rodger said:You from lancashire mate? Seem to remember your username from MT


Hi, yes I am, out by the coast near Blackpool. I did have a training log on MT quite a few years ago.
HenkIcon...15-01-2014 @ 23:39 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
Post Edited: 16.01.2014 @ 13:54 PM by Henk
Wed 15 Jan - Bench

Bar x 15
40 x 8
60 x 5
80 x 5
100 x 3
117.5 x 5
117.5 x 5
117.5 x 3

Added 2.5Kg from last week, glad I didn't add 5Kg as I struggled. The last rep of set 2 was ultra slow, and I only got 3 on set 3.

I was happy with my new grip, and managed to breathe properly (at least I didn't exhale on the way up). I don't get a very good arch though, and don't always manage to keep it. I'm doing touch and go at the moment.

Here's a video of my first set at 117.5, comments/advice welcome:

HenkIcon...18-01-2014 @ 00:11 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
Fri 17 Jan - Deadlift

No belt, double overhand
Bar x 6
60 x 5
100 x 5

Belt
140 x 3

Belt and straps
160 x 5
160 x 5
160 x 3

The first set seemed fairly easy, the second was hard at the end, and I only managed 3 reps on the third - all with 4-5 mins rest between.

There's a video of my first set at 160 below, comments and advice welcome - I'm still learning technique. I thought my back was flat, but it doesn't look it in the video. I can see the bar path is not optimal on some reps.

JackRevansIcon...18-01-2014 @ 00:14 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 15368 posts
SQ 185, BP 95, DL 220
500.0 kgs @ 80kgs UnEq
Looks good to me. You lower it very slowly though
LuuuuuukeyIcon...18-01-2014 @ 09:20 
Avatar
Hill sprints are fun!
Member 731, 3261 posts
SQ 187.5, BP 120, DL 222.5
530.0 kgs @ 79kgs UnEq
I thought this was going to be a thread about cheese. Very disappointed to find it isn't. I love cheese.
FinchIcon...18-01-2014 @ 09:49 
Avatar
English championships anyone?
Member 123, 3570 posts
SQ 202.5, BP 132.5, DL 232.5
567.5 kgs @ 114kgs UnEq
Nothing wrong with those deadlifts.
Nice to see another 50 something powerlifting. Cool
HenkIcon...18-01-2014 @ 14:29 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
JackRevans said:Looks good to me. You lower it very slowly though


I'm still working on not rounding as I put it down. Is doing it slowly a bad thing?
HenkIconCheesey training18-01-2014 @ 14:31 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
Post Edited: 18.01.2014 @ 14:33 PM by Henk
Luuuuuukey said:I thought this was going to be a thread about cheese. Very disappointed to find it isn't. I love cheese.


It's almost about cheese, in that I eat so much of it. Tried to change the title, but it didn't work...

Today I've had creamy Lancashire, Cambozola, mozzarella, and cheddar (cathedral city) Happy
JackRevansIcon...18-01-2014 @ 14:33 
Avatar
'There was also a sausage in my mouth.'
Member 2477, 15368 posts
SQ 185, BP 95, DL 220
500.0 kgs @ 80kgs UnEq
Henk said:
I'm still working on not rounding as I put it down. Is doing it slowly a bad thing?


Some people would say its good, I say its a waste of energy and puts your back under unnecessary strain. Don't drop it but lower it quickly
HenkIcon...18-01-2014 @ 14:34 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
JackRevans said:
Some people would say its good, I say its a waste of energy and puts your back under unnecessary strain. Don't drop it but lower it quickly


Cheers, anything that saves energy is good at my age, I'll give it a go.
HenkIcon...18-01-2014 @ 14:38 
Member 5095, 452 posts
SQ 200, BP 157.5, DL 220
577.5 kgs @ 115kgs UnEq
Finch said:Nothing wrong with those deadlifts.
Nice to see another 50 something powerlifting. Cool


Cheers, better than I thought then.

Never too old as they say Happy
MrSmallIcon...18-01-2014 @ 14:59 
Avatar
Gone and easily forgotten.......
Member 331, 22342 posts
SQ 185, BP 100, DL 230
515.0 kgs @ 85kgs UnEq
Hello! How did your jaw give you back issues? Great log title!
FatpeteIcon...18-01-2014 @ 17:15 
Avatar
I have been targeted by the NHS for bowel cancer
Member 70, 12466 posts
SQ 322.5, BP 205, DL 300
827.5 kgs @ 133kgs Eq
Henk said:
I'm still working on not rounding as I put it down. Is doing it slowly a bad thing?


I consider it to be a good thing, I find it helps with confidence.

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