Life Starts At 45 (Hopefully)

[positronbomb]

Week 25
Yesterday's workout
Dumbell lunges: 110 lbs (50kg), 2 sets of 20
Bench press: 214.5 lbs (97.5kg), 5, 5, 3, 2 (Deloaded)
Power clean: did not perform
Chinups: did not perform
Seated rows: did not perform

2km Row
Dumbell pullovers

Wasn't able to do some exercises due to injured shoulder.

[positronbomb]

Did dumbell pullovers today.
Hoping to stretch out my shoulders, lats, and triceps.
Getting a serious tricep pump after performing these, that was a bit unexpected.

[positronbomb]

Week 25
Wednesday's workout
Squats: 225.5 lbs (102.5kg), 3 sets of 5
OHP: 136.4 lbs (62kg), 5 reps, 132 (60kg), 5, 5 (Deloaded)
Deadlift: 275 lbs (125kg), 5 (Deloaded)
Lat pulldowns: 200 lbs, 5 reps
Seated rows: 200 lbs, 8 reps
Dumbell pullovers: 33lbs, 20 reps

Injured shoulder is really getting me down. It might even be a fractured rib, or torn trapezius muscle, no idea. It's been 10 days with no improvement.

[positronbomb]

Week 25
Friday's workout
Dumbell lunges: 110 lbs (50kg), 2 sets of 20
Bench press: 214.5 lbs (97.5kg), 4, 4, 3, 220 lbs (100kg), 3, 3 (Deloaded)
Power clean: 132 lbs (60kg) 3, 3, 3, 3, 3 (Deloaded)
Chinups: 3 sets of 12 reps
Seated rows: did not perform
Dumbell pullovers: 33lbs (15kg), 20 reps

Bloody bench press has gone backwards from last workout, so added some additional sets at 100kg for punishment.

No improvement with shoulder.

[positronbomb]

Going to do another deload on a bench again, but this time do something very different.

[Adam Gottstein]

Looking forward to seeing what you do for bench. It looks like you are still pushing for 5s. Have you thought about switching to triples?

[positronbomb]

Looking forward to seeing what you do for bench. It looks like you are still pushing for 5s. Have you thought about switching to triples?

The plan was to reach my goal of 3 sets of 5 at 100kg, then run sets of 5 with back offs to record a true 5 rep max, then go to triples.

This next deload and ramp up will go for 3 weeks, starting tomorrow.
I don't think I've seen anyone try this around here, it will be much more frequency and volume. I'm curious to see how my body responds to it.

[positronbomb]

Week 26
Monday's workout
Squats: 231 lbs (105kg), 3 sets of 5
Bench Program: 159.5 lbs, 6 sets of 6 (deloaded)
OHP: 136.4 lbs (63kg), 4 reps, 132 (60kg), 5, 3 (Deloaded)
Deadlift: 280.5 lbs (127.5kg), 5 (Deloaded)

Feeling bloody weak today. Deadlift felt at least 30 pounds heavier than last workout even though it was only 5 pounds heavier.

I am happy that I am nearing my old PR in both deadlift and squat (before the injury), without too much back pain.

Started an experimental bench program today.

[positronbomb]

Bench: 170.5 lbs (77.5kg), 7 sets of 5 reps

Loads are based on percentage of 1 rep max.

[Karelipoeg]

Bench: 170.5 lbs (77.5kg), 7 sets of 5 reps

Loads are based on percentage of 1 rep max.

That is a lot of sets.