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» A Hebridean Diary (Go to post)15-02-2019 @ 13:21 
Today's Training

Bench with the big black band (adds 55 to 80)

Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
Black band on
40 for 5
60 for 3
70 for 1
80 for 1
90 for 1
80 for 2
70 for 3
65 for 4
60 for 5

Finish.

Nothing else today. Did all the band work with an index finger grip. Promising...
Battling every lock out is very fatiguing, plus I have a funeral to go to.
» A Hebridean Diary (Go to post)14-02-2019 @ 15:46 
Today's Training

Standard back workout. Nothing exciting or new, but then how many sessions are? Just put in the graft, day after day, and one day, with luck, you reach the summit.

Seated Rows - 80 for 10 x 5 sets
Lat Pulldowns - 55 for 10 x 5 sets
Facepulls - 30 for 20 x 3 sets
Waistpulls - band work for 20 x 3 sets
External Rotations - 2.5s for 20 x 5 sets
Then more band work
Shoulder Horn movement for 20 x 3 sets
W Pulls for 20 x 3 sets
T Pulls, thumbs up for 20 x 3 sets
T Pulls, thumbs down for 20 x 3 sets
Finish

Nice wee session. Beast band tomorrow. Won't be saying that!
» A Hebridean Diary (Go to post)14-02-2019 @ 15:37 
Billytheold said:Do you think overheads help your bench?


Hi Billy. Yes I do. Bench is very much a pec minor and shoulder exercise. Stronger shoulders equals stronger bench generally. Plus the variety is motivational and should help overall shoulder balance. Happy
» A Hebridean Diary (Go to post)13-02-2019 @ 22:00 
Cheers Wayne, I agree, but I haven't done it for years and it will increase week on week. I have no ambitions of a big overhead, but it's an exercise that should help me to bench more. And another sign that the injury's on the turn... Happy I think my best was 70, so I'm more than half way there... Happy
» A Hebridean Diary (Go to post)13-02-2019 @ 20:06 
Post Edited: 13.02.2019 @ 20:07 PM by Martin1956
Today's Training

Incline Bench
Bar for 10
30 for 8
40 for 8
50 for 8
60 for 8 x 2 sets
70 for 5 x 2 sets
80 for 3 x 2 sets

Overhead Press
Bar for 8 x 2 sets
25 for 6
30 for 5
35 for 4
40 for 3
42.5 - fail

Dumbell Curls
12.5s for 15
20s for 10 x 5 sets

Finish

Happy with that, totally out of my comfort zone. First time I've done overhead press in about 6 years, and pretty much pain free if very stiff. I'll start off next Wednesday with sets of 8 with 25 and build it up slowly from there.

Then two hours in the sports centre, and 12 lengths of the 2/3 pool, then 8 lengths of the full pool, together with steam and Jacuzzi time. I'll hurt tomorrow...
» A Hebridean Diary (Go to post)12-02-2019 @ 15:36 
Today's Training

I was dreading starting off with rows and pulldowns, so I reversed the workout.

Bandwork
T Pulls, thumbs down for 20 x 3 sets
T Pulls, thumbs up for 20 x 3 sets
W Pulls for 20 x 3 sets
Shoulder Horn movement for 20 x 3 sets

External Rotations
5s for 10 x 5 sets (still feeling the 5s quite heavy)

Waist Pulls
Bandwork for 20 x 3 sets

Facepulls
30 for 20 x 3 sets

Lat Pulldowns
55 for 10 x 5 sets

Seated Rows
80 for 10 x 5 sets

Finish.

Turned into a nice little workout. Took my time, especially towards the end when Countdown came on. All this balancing work is definitely helping the shoulder.
» A Hebridean Diary (Go to post)12-02-2019 @ 01:00 
jt said:Now what does that say about training frequency?


Great question. I've trained three times a week while doing relatively light weights and gradually getting myself back into some sort of shape, now I've cut back to twice a week (and added an incline bench and shoulders day). I think two sessions a week is plenty to maintain a level, but maybe three while reclimbing the mountain. The old adage about resting for a week before a competition seems sound though. Happy
» A Hebridean Diary (Go to post)11-02-2019 @ 14:29 
Today's Training

I didn't train at all last week because of a nasty cold. In fact, I didn't do much at all other than lie on the sofa watching old movies. Went out hoping I hadn't lost too much strength and could manage 130, maybe 135. That would be good...

Bench
Bar for 10
40 for 8
60 for 6
80 for 4
100 for 2
110 for 1
120 for 1
130 for 1, felt good, so
140 for 1, felt good, so
145 for 1 - comeback pb, whoop, whoop.
127.5 for 3 x 5 sets

Last rep last set nearly killed me, but I got it. That's the one that makes you stronger! I had planned to drop my weight for reps, but couldn't do that after a 1RM pb, could I?

Dumbbell Curls
12.5s for 15 x 4 sets
12.5s for 30

Finish

Dropped the weight on the curls and upped the reps, because I might have felt a slight strain last time I did them. All was well, so more weight next time.

Buzzing. First session as a 63 year old, and continuing to progress. 150 can't be that far away... (Kilos, that it, not years, although who knows?)
» A Hebridean Diary (Go to post)01-02-2019 @ 15:21 
Today's Training

Bench and biceps.

Bench
Usual warm up to 100 for 2
120 for 1
140 for 1
117.5 for 5 x 4 sets
117.5 for 6
Finish.

Started doing curls but my right arm hasn't recovered from Wednesday's heavy sets so I'll give them a miss until Monday.

Other than that, really pleased with my session. More signs of strength returning. The 140 was done without an out breath, and, although my comeback 5s pb is 120, I managed 5 sets of 5 with 2.5 less, and even added an extra rep on the last set. To me, that's far better than one set of 5 with 120.

3s with 127.5 on Monday. Should be fun...
» A Hebridean Diary (Go to post)31-01-2019 @ 15:24 
Today's Training

Lat Pulldowns
50 for 10
55 for 10
60 for 10 x 3 sets
55 for 12
50 for 15

Seated Rows
80 for 10 x 4 sets
80 for 15

Facepulls
35 for 15 x 3 sets

External Rotations
5s for 10 x 5 sets (doubled my previous weight)

Then band work

Waistpulls for 20 x 5 sets
Shoulder Horn Movement for 20 x 3 sets
W Pulls for 20 x 3 sets
T Pulls for 20 x 3 sets

Nice session. Pushed myself more than usual on pulldowns. Upped the weight too. I enjoy band work. You can feel the muscles working on every single reps, but they don't fatigue me like lifting weights does.

Now for a walk.
» A Hebridean Diary (Go to post)31-01-2019 @ 15:18 
Henk said:
Nice lifting Martin.


Thanks. Your micro plates came in handy.Happy
» 2018 EPF Classic Champs... (Go to post)30-01-2019 @ 19:40 
I was commentating on this. Possibly the best head to head battle I've ever seen in powerlifting.
» A Hebridean Diary (Go to post)30-01-2019 @ 15:29 
Today's Training

Totally out of my comfort zone, incline bench, for the first time in years. No idea what I can do, so start light and build it up.

Bar for 10
30 for 9
40 for 8
50 for 7
60 for 6
65 for 5
70 for 4
75 for 3
80 for 2
85 for 1
90 for 1
91.2 for 1

Did the last one because I wanted 200 lbs as a starting weight. Hurt my arm more than flat bench, but I don't think 100 is far away.

Then the strangest thing happened. Tried to start overhead press but couldn't, I had seized up so much from the incline work. I know what I've got to do...

Dumbbell Curls

22.5s for 8 x 5 sets

I think that's probably the heaviest dumbbells I've ever used for reps. Tough, but managed to maintain form.

Finish. Off for a swim and sauna when the protein shake goes down.
» A Hebridean Diary (Go to post)30-01-2019 @ 15:20 
Billytheold said:6 years older than me. Nice to see someone past 50 training.
Many days I had and still have to do the late lift. Itís funny, a Friday night lift is better than a party to me! Mostly though my energy from late night kicks in 3/4 hrs into the session.


Thanks Billy. 63 next Wednesday, I'm afraid. And yes, my energy levels were highest at the end. Happy
» A Hebridean Diary (Go to post)29-01-2019 @ 22:26 
Post Edited: 29.01.2019 @ 22:27 PM by Martin1956
Today's Training

Very late for me. Planned to listen to the football as I trained, ended up listening to Brexit. Trained under three layers of warmth. No energy until the end, when the energy drinks kicked in. So the double whammy of a huge struggle and a sleepless night.

Seated Rows - 80 for 10 x 5 sets
Lat Pulldowns - 55 for 10 x 5 sets
Facepulls - 35 for 10 x 5 sets
External Rotations - 2.5s for 20 x 5 sets
Then band work
Waistpulls for 20 x 5 sets
Shoulder Horn Movement for 20 x 3 sets
W Pulls for 20 x 3 sets
T Pulls for 20 x 3 sets
Finish.

Was close to giving it a miss, but gave myself a good talking to. I'll never hit 165.5 by missing sessions, and missing the balancing work will cause injury.

A new workout tomorrow -incline bench and OH Press. It'll be nice and gentle to ease into new exercises, but I hope to increase the numbers week on week.

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