Ian
@iang999.bsky.social
Happy person. Loving husband, insanely proud father.
This year, after a long period of illness and injury seeing if I can get back to 400 pounds on the Bench and 600 pounds plus on the Deadlift at 57 years old. Madness!
This year, after a long period of illness and injury seeing if I can get back to 400 pounds on the Bench and 600 pounds plus on the Deadlift at 57 years old. Madness!
April 16, 2025 at 6:32 PM
Bench session done. 130kg for sets of 4. Next couple of sessions will perform more hypertrophy work.
I did quite a few other exercises. More than normal.
#fitnesssky #bench
I did quite a few other exercises. More than normal.
#fitnesssky #bench
April 15, 2025 at 10:18 AM
Bench session done. 130kg for sets of 4. Next couple of sessions will perform more hypertrophy work.
I did quite a few other exercises. More than normal.
#fitnesssky #bench
I did quite a few other exercises. More than normal.
#fitnesssky #bench
Bench session done. Tonnes of energy so blasted out a huge amount of volume. High point was working up to 150kg for a double in 10kg jumps and descending reps and then back down for 100kg for 12. Will pay for this tomorrow. Chest & Triceps are fried. Awesome. #fitnesssky #Bench
April 8, 2025 at 6:20 PM
Bench session done. Tonnes of energy so blasted out a huge amount of volume. High point was working up to 150kg for a double in 10kg jumps and descending reps and then back down for 100kg for 12. Will pay for this tomorrow. Chest & Triceps are fried. Awesome. #fitnesssky #Bench
April 7, 2025 at 5:44 PM
Back and arm session done. Not posted last couple of workouts. Ankle still playing up so walking around the gym has been a pain. Still getting it done. #fitnesssky #back
April 1, 2025 at 6:28 PM
Back and arm session done. Not posted last couple of workouts. Ankle still playing up so walking around the gym has been a pain. Still getting it done. #fitnesssky #back
Pull session done. Ankle Tendon issues preventing Deadlift so replaced with Bent Over Rows. Straight forward pull after. Annoying about injury but we keep getting it done. #fitnesssky #bigback
March 28, 2025 at 6:36 PM
Pull session done. Ankle Tendon issues preventing Deadlift so replaced with Bent Over Rows. Straight forward pull after. Annoying about injury but we keep getting it done. #fitnesssky #bigback
Leg Session done. Squats coming along again. Volume getting higher and also depth is improving. Rest Day tomorrow though most likely fit in some cardio and core.
#fitnesssky #squats #progress
#fitnesssky #squats #progress
March 24, 2025 at 8:35 PM
Leg Session done. Squats coming along again. Volume getting higher and also depth is improving. Rest Day tomorrow though most likely fit in some cardio and core.
#fitnesssky #squats #progress
#fitnesssky #squats #progress
Pull session done ✔️. No Deadlift. Kept reps high along with intensity. Happy with the work. Done in under an hour. #fitnesssky #bigback
March 23, 2025 at 12:18 PM
Pull session done ✔️. No Deadlift. Kept reps high along with intensity. Happy with the work. Done in under an hour. #fitnesssky #bigback
Leg session done. Very simple but effective. Still having some Achillies Tendon issues so abbreviated. Only a niggling pain and as Squat is still light it was OK. #fitnesssky #legs #progress
March 20, 2025 at 6:44 PM
Leg session done. Very simple but effective. Still having some Achillies Tendon issues so abbreviated. Only a niggling pain and as Squat is still light it was OK. #fitnesssky #legs #progress
Bench session done. Went off piste and smashed 160kg for 1 rep x 2. Plan had been stick to 130kg for moderate reps but felt stupid strong so went for it. Weeks ahead of schedule. They weren't pretty so need to get back on plan. This did massively boost my confidence though. #fitnesssky #benchpress
March 17, 2025 at 6:53 PM
Bench session done. Went off piste and smashed 160kg for 1 rep x 2. Plan had been stick to 130kg for moderate reps but felt stupid strong so went for it. Weeks ahead of schedule. They weren't pretty so need to get back on plan. This did massively boost my confidence though. #fitnesssky #benchpress
Deadlift done.worked up to 180kg (396 lbs) x 2 for top 2 sets. Then felt form was toast so dropped to 150kg (330 lbs) x 5 x1. Then conventional pull session. Felt strong. #fitnesssky #strong #Deadlift
March 11, 2025 at 6:58 PM
Deadlift done.worked up to 180kg (396 lbs) x 2 for top 2 sets. Then felt form was toast so dropped to 150kg (330 lbs) x 5 x1. Then conventional pull session. Felt strong. #fitnesssky #strong #Deadlift
Bench session done. Decided to take a focused approach on bench and spending next 8 weeks getting up to 160kg, 352 pounds plus on flat bench as a key milestone to getting back to 400 pound plus benches. So this was focused workout 1 of 18. I hit 125kg for 8 which was awesome. #fitnesssky #bench
March 10, 2025 at 9:25 PM
Bench session done. Decided to take a focused approach on bench and spending next 8 weeks getting up to 160kg, 352 pounds plus on flat bench as a key milestone to getting back to 400 pound plus benches. So this was focused workout 1 of 18. I hit 125kg for 8 which was awesome. #fitnesssky #bench
First Bench Session of the week done. Worked up to 125kg first 2 sets was 2x6 and then 3x5 to finish. Each set was with reps in reserve so very happy. Followed by normal push exercises. Deadlift and Pull tomorrow. #fitnesssky #progress #Bench #stronger
March 3, 2025 at 7:17 PM
First Bench Session of the week done. Worked up to 125kg first 2 sets was 2x6 and then 3x5 to finish. Each set was with reps in reserve so very happy. Followed by normal push exercises. Deadlift and Pull tomorrow. #fitnesssky #progress #Bench #stronger
Pull session done. No Deadlift on second pull. Allows more volume and I would never be comfortable of deadlifting twice a week. Not along with Squats. Most I would do is 2 every 10 days. This session was high volume and higher intensity to build strength and work capacity. It went well. #fitnesssky
February 28, 2025 at 7:25 PM
Pull session done. No Deadlift on second pull. Allows more volume and I would never be comfortable of deadlifting twice a week. Not along with Squats. Most I would do is 2 every 10 days. This session was high volume and higher intensity to build strength and work capacity. It went well. #fitnesssky
Deadlift session done. 142.5kg for sets 5. Followed by back, rear delts and biceps. Felt good. I missed out some of my warm up sets but got the majority recorded.
#deadlift #fitnesssky #lifting
#deadlift #fitnesssky #lifting
February 25, 2025 at 7:50 PM
Deadlift session done. 142.5kg for sets 5. Followed by back, rear delts and biceps. Felt good. I missed out some of my warm up sets but got the majority recorded.
#deadlift #fitnesssky #lifting
#deadlift #fitnesssky #lifting
Deload Bench tonight. 115kg 5x5. I used some pause reps in the 3rd and 4th sets. Felt very strong. Followed by again basic push. Heavy on triceps. Tomorrow Deadlift and accessories. Wed Squats and Legs. Then PPL again rest of the week sans deadlift Friday.
#fitnesssky #strong #lift
#fitnesssky #strong #lift
February 24, 2025 at 6:25 PM
Deload Bench tonight. 115kg 5x5. I used some pause reps in the 3rd and 4th sets. Felt very strong. Followed by again basic push. Heavy on triceps. Tomorrow Deadlift and accessories. Wed Squats and Legs. Then PPL again rest of the week sans deadlift Friday.
#fitnesssky #strong #lift
#fitnesssky #strong #lift
Leg session done. Swapped barbell for safety bar for squats as my shoulder mobility for conventional is still very poor. As very quad dominant on SSB kept weight light. Will build up quickly. Knee injuries and illness over last few years to work back from. All good. #patience #fitnesssky #Squat
February 18, 2025 at 6:06 PM
Leg session done. Swapped barbell for safety bar for squats as my shoulder mobility for conventional is still very poor. As very quad dominant on SSB kept weight light. Will build up quickly. Knee injuries and illness over last few years to work back from. All good. #patience #fitnesssky #Squat
Bench session done. 3 sets at 125kg, 5, 4 and 4 reps. 2 reps in reserve on each. Then a basic push session. #buildingabase #bench #fitnesssky #keep going
February 17, 2025 at 7:10 PM
Bench session done. 3 sets at 125kg, 5, 4 and 4 reps. 2 reps in reserve on each. Then a basic push session. #buildingabase #bench #fitnesssky #keep going
Bench session. The plan was 5x5 at 120kg with 3 min rest. Almost there. 4th set was tough so I dropped to 110kg, waited 5 mins and smashed out an decent 8 reps. I will repeat this in 10 days on current cycle. In between I have a 3x3 at 135kg on Saturday planned plus drop sets. #fitnesssky #bench
February 11, 2025 at 6:51 PM
Bench session. The plan was 5x5 at 120kg with 3 min rest. Almost there. 4th set was tough so I dropped to 110kg, waited 5 mins and smashed out an decent 8 reps. I will repeat this in 10 days on current cycle. In between I have a 3x3 at 135kg on Saturday planned plus drop sets. #fitnesssky #bench
Week 4 started in fine style. Pull workout sans deadlift. A heavy session is planned for Friday. A lot more volume than normal. Felt good. Tomorrow is Bench!
#lifting #bigarms #getstrong #fitnesssky
#lifting #bigarms #getstrong #fitnesssky
February 10, 2025 at 6:22 PM
Week 4 started in fine style. Pull workout sans deadlift. A heavy session is planned for Friday. A lot more volume than normal. Felt good. Tomorrow is Bench!
#lifting #bigarms #getstrong #fitnesssky
#lifting #bigarms #getstrong #fitnesssky
Day 5 Wk 3 done. Bench and push session. Still seeing progress. 3x3-5 at 130kg. Then 2x5 at 125kg. I was trying to keep at 5 reps so when I dropped to 3 on 130kg, rested 5 mins, then cranked out 125x5x2. Then basic push. Good session. #bench #push #fitnesssky #progress.
February 7, 2025 at 7:53 PM
Day 5 Wk 3 done. Bench and push session. Still seeing progress. 3x3-5 at 130kg. Then 2x5 at 125kg. I was trying to keep at 5 reps so when I dropped to 3 on 130kg, rested 5 mins, then cranked out 125x5x2. Then basic push. Good session. #bench #push #fitnesssky #progress.
Day 4 Wk 3 done simple lower session. Slowly working back in squats. Depth not there yet. Something to work on. #lifting #progress #fitnesssky
February 6, 2025 at 6:37 PM
Day 4 Wk 3 done simple lower session. Slowly working back in squats. Depth not there yet. Something to work on. #lifting #progress #fitnesssky
Day 1 Week 3 of 12 week Heavy Bench and Deadlift. Heavy Bench session of the week done. I got a top set of 150kg for 1. Very happy with that. Felt strong but the ascent was a grind. More to come.
#benchpress #slowandsteady #fitnesssky #lifting
#benchpress #slowandsteady #fitnesssky #lifting
February 3, 2025 at 7:06 AM
Day 1 Week 3 of 12 week Heavy Bench and Deadlift. Heavy Bench session of the week done. I got a top set of 150kg for 1. Very happy with that. Felt strong but the ascent was a grind. More to come.
#benchpress #slowandsteady #fitnesssky #lifting
#benchpress #slowandsteady #fitnesssky #lifting
Day 6 training for week 2. Due to Deadlift efforts I have separated Pull out. Very simple Back, Biceps and Forearms workout. All sensible and with reps in reserve so not too fatiguing. Aim is to feel the muscles and help with Deadlift and not interfere. #lifting #fitnesssky
February 1, 2025 at 5:04 PM
Day 6 training for week 2. Due to Deadlift efforts I have separated Pull out. Very simple Back, Biceps and Forearms workout. All sensible and with reps in reserve so not too fatiguing. Aim is to feel the muscles and help with Deadlift and not interfere. #lifting #fitnesssky
Not been as diligent posting as I have been training. Will sharpen up next week. Day 5. Deadlift - volume session. Form was good throughout, one heavy session early in the week and then this technique session really helps. Upper back and accessory work tomorrow now. #Deadlift #fitnesssky
January 31, 2025 at 9:03 PM
Not been as diligent posting as I have been training. Will sharpen up next week. Day 5. Deadlift - volume session. Form was good throughout, one heavy session early in the week and then this technique session really helps. Upper back and accessory work tomorrow now. #Deadlift #fitnesssky