@painter27 thanks man that was really nice said.
I know I’m not that weak, but compared to a year ago I’ve become weaker, that’s the disappointing thing. However I’ve lost 11 - 12 kg (25 lbs) and that plays a role too.
@dagill2 yeah being on these forums certainly puts the bar very high, everybody lifts really really big numbers. So you’re damn right about that. I’m getting a bit older and that along with my weight loss could be playing against me as well.
@Frank_C you’re absolutely right, last year I gave CT’s SGSS all I got and it payed of. This year there’s been other stuff and I didn’t push the maxer program as hard as SGSS.
Last year I put on weight almost throughout the year so lots of variables.
But nonetheless when the numbers decreases I’m feeling disappointed. Not for long only in the moment I think.
Bench press ss BB row 10 x 50, 55, 60 kg 2 x 9 60 kg
2x7 + 3x6 @ 65 kg
Giant set 3 rounds
Dip 5, 5, 8 + 2
chest supp row 10 x 40, 45 kg, 13 x 50 kg
EZ curl 27,5 kg x 8, 10, 14
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45 minutes + 10 minutes warm up.
Last week of the first cycle, will try to be more consistent.
Squat felt heavy but got 6 one more than I expected, that’s a win.
Goal is to increase the total volume from week 1, not a part of the program just something I have added.
Bench program calls for 5x5 about 80% of the TM I’m going to slowly build it from 5x5 to 5x8 when I reach that I’ll add weight to the bar. This is also tangled a bit from the program.
The final circuit the first two rounds are easy and the last I’ll try to ad a rep each week.
The same goes for the supersets of the two main lifts hanging leg raises and BB rows, adding a rep each week.
Goal is to increase muscles, while maintaining my strength and maybe even improve that a little too.
I think your weight loss is your biggest issue with regards your strength. You need to really decide do you want to be stronger, in which case you will have to eat a little more a gain a little weight. Or do you want to be strong-ish but healthy and look better with your shirt off.
For me the only focus is strength at the moment so i’ve added weight a lot of which is fat. I still look OK in a t-shirt and given most people don’t see me with it off I’m OK with that. My kids tell me they like me ‘cuddly’ which is kids nice speak for daddy you are getting fatter.
This sums it up in a nutshell. Unless you’re really fat, losing over 10 kilos is going to make your strength nosedive. There isn’t really anything you can do about that.
@mortdk you’ve always been pretty lean, so taking 10 kilos away will have had a major impact. In your situation I would recommend looking at it holistically: do you feel good? Are you able to do the things outside the gym you want to, like badminton and running and spending time with family and friends?
Because if you answer yes to most or all of those questions you’re winning. For a guy trying to have a balanced life, your lifts are absolutely fine. You’re stronger than most in that situation, and to add to that you have the knowledge to increase your strength should you decide that is going to be your main focus.
Very well put @MarkKO. Exactly what I wanted to point out:
You are definitely stronger than average in a comparable group. Also you are pursuing multiple things at once which will make you ok or good at multiple things but won’t make you great at one thing. That is absolutely fine!
Like @simo74 Said before: Just think about what you want most and focus on that.
Woke at 79,3 kg - 174,8 lbs
Yesterday was under 79 kg, so weight is coming down.
Yesterdays training: Bench PR – Squat 5 x 5-8
1000% Awesome 531
C1W3D3
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Warm up: a little less than usual
Squat SS AB wheel 2x11 3x10
5 x 6 @ 82,5 kg Felt heavy and slow
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Bench Press SS underhand BB row 50x10, 60x8, 70 x 6, 6, 5
5 x 57, 62, 70 kg
2 x 77,5 kg
7 x 77,5 kg + 7 x 62,5 kg
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Giant set
Standing press: 12 kg x 8, 10, 14
Bulgarian Split squat: BW x 8, 10, 13
DB curl: 17,5 kg x 5, 6, 7
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50 minutes + 10 minutes warm up.
Last day of the first cycle, I like it so far.
Next cycle I’ll increase the weights a little bit on Bench and DL, keeping the weights on squat and OHP trying to beat the previous PR’s on those, before bumping the weights up on those.
Thursday I ran 3,5 km with some colleagues at work, very slow pace, did 8 minutes ergorower after that and took 5 minutes on the airdyne to finish it all.
Played badminton today about an hour 1 game won 1 game lost Back on track after some terrible games things are getting better. But I have to tell myself I have to fight for it all the time… I’ve lost that I want to win instinct.
Woke at 79,6 kg
I’m struggling to keep my calorie intake down… oh well, I’m going to take it easy here, no big deal, still lean’ish.
Yesterdays training
Todays training: Squat PR – Bench Press 5 x 5-8
1000% Awesome 531
C2W1D1
Warmup: Ergorower + a bit.
.
squat SS HLR 10, 10, 9, 9, 8
5 x 67, 77, 87,5 kg
12 x 87,5 kg
No back off sets on the first week, this is the target rep zone.
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Bench press ss BB row 10 x 50, 55, 60 kg: 10, 10, 9
4x7 + 1x6 @ 65 kg
Giant set 3 rounds
Dip 5, 5, 6
Lat pull down 8 x 50, 55 kg, 12 x 60 kg
EZ curl 27,5 kg x 8, 10, 14
45 minutes + 10 minutes warm up.
.
Starting the second cycle with a nice little surprise, squat felt quite easy and strong today. Did the same weight as the first cycle and managed +3 reps compared to 3 weeks ago.
Bench volume day first couple of sets were fine, the last a bit heavier than I’d hoped for.
Winning is always nice, but after a certain age, I’m just happy to be able to keep up with the highschool and college kids and show them I still got some skills and a few tricks up my sleeve.
haha yeah I hear you. My main concern is I’m dropping a bit of testosterone levels, I’ve always been very competitive, so fighting to keep my brain to tell the body to try to win is really a strange feeling. Comes with age I know.
Saw a documentary the other day, about our latest king Frederik the 9’th, and this episode was during the second world war, I almost cried when they showed the old films from the celebration of the ending.
