So dediced to go up a bit, increase weight and drop reps. Figure I should be able to bench 120 pounds for 4 reps
Bench
45 x 10
65 x 7
95 x 3
115 x 3
115 x 3
115 x 2
That was all I could handle. So hard! I can’t stand it. There is NO growth. Year after year, NOTHING.
Tried dips. Got down, strained, had to step off. No reps.
Shoulder press machine pushed and pushed and went through the pain and went through failure, kept going
Pec dec
Trip pressdown
Tri extension
strained and strained and put everything I had into these things
Over 45 years of killing myself in the gym and the body will not grow. Okay I can get fatt, that’s easy, but muscles stay the same
5 Likes
Squat day. Going for medium range weights.
115 x 8
115 x 8
155 x 3
175 x 4
175 x 4
175 x 4
tough but good form
Wanted to do the abductor/adductor, one machine busted, did the other the leg spreader
Standing calf raise
Leg extend
7 Likes
Bench
45 x 10
65 x 8
95 x 3
115 x 4
115 x 4
115 x 2 got a twinge in shoulder, didn’t want to risk it
Incline bench been ages since I did this but want to build up shoulder
45 lbs
55
65
75
75
Pec dec
Tri pressdown
7 Likes
Always best to play it safe.
Smart move with the shoulder twinge.
Deadlift. I increase weight some and go down in reps. Expect 5 reps.
115 x 8
115 x 8
135 x 3
205 x 4
205 x 4
205 x 4
OMG WAS THIS HARD felt like I was being torn in half.
My god, this is the same strength level I had 20 years ago NO STRENGTH there is no gain
Arm curl machine
hyperextend with 45 lb plate
Leg curl
Seated row
5 Likes
Do you have any planned progression or set and rep scheme that you’re sticking to? Or are you just winging it each week?
Of course. I’ve done about every progression scheme there is. My body just doesn’t repsond. I do the weightt for 8 reps. Then add some weight and get out 5 reps. I’m straining. It stays at 5 reps forever. If I increase weight, I get 2 or 3 reps, hit failure. I stay at the weight and keep getting 2 or 3 reps for months and months. There is no progression.
2 Likes
So the current program I’m on has a light phase for a few weeks with weights at 6 to 8 reps. Medium phase of 5 reps and then heavy phase at 2 to 3.
Bench
45 x 10
65 x 8
95 x 6
115 x 2
120 x 2
120 x 2
ugh that was so hard. It’s supposed to be medium but is actually heavy so heavy. The program is falling apart. My body should be gaining but no gains.
Incline bench
50 lbs
65
95
95
95
those 95 pounds were just crushing me, could barely move the bar more than a few inches
Face pull
Tri pressdown
4 Likes
So the current program I’m on has a light phase for a few weeks with weights at 6 to 8 reps. Medium phase of 5 reps and then heavy phase at 2 to 3.
How did you select your poundages? Looks like you overestimated your 5 rep sets. Perhaps drop to 100# and see if you hit the 3X5 protocol. You could maybe skip that third warm up as well. Just a couple of thoughts. Good luck with the rest of the program.
1 Like
Yeah, I agree. It looks like the lighter weight/8ish reps stuff was going well a few weeks ago. Then maybe you just jumped a little too high for the 4-5 rep work.
The reason of the light sets, which were fairly hard anyway was to strength my body to doing the medium weights. It didn’t work. My body didn’t get strong enough. I can keep going and see if I can get those 2 reps up to 4 maybe.
1 Like
I select my poundages becasue they are the same year after year after year. I have been lifting weights for over 45 years. I am a healthy male weighing over 200 pounds. It kills me that 120 pounds is too much.
Had a good night’s sleep last nigh
Squat
115 x 8
115 x 8
155 x 3
185 x 3
185 x 3
165 x 3
adduct and abduct
Stand calf
Leg extend