Go-Figure

The picture included in this journal was taken in 2007 at the NPA British whereupon I was elated to guest pose just prior to winning the worlds championships. It was an honor I will never forget as long as I live.

I have included the pic as it shows me at my best after coming back to bodybuilding after 5 years of powerlifting.

The heavy work had clearly added a new look and density to my mid forties body.

 

Copy of Ian Duckett at the NPA Britain 07 f

 

Here’s the point.

When I did powerlifting I still incorporated plenty of bodybuilding type moves. And this kept me injury free.

Years later (recently) I powerlifted again but thought as I’m older I cannot afford the recovery drain of extra moves on top of the main exercises.

This was wrong in my case as I became tight and knotted and felt as old as hell.

 

So I just concentrated on just being healthy, strong and mobile.

Not overly worried about the big three.

Guess what?

They went up – the more I felt ‘right’ from all planes of motion the better my main lifts.

This got me thinking to the old days, I thought to myself and laughed at the point ‘I was stronger as a body-builder’.

The pic above shows me at my most conditioned, but also one of my strongest periods in my training life. Go figure.

So with that in mind my current program is born out of a few points.

 

I am a powerlifted but the weight class I’m in -66kg is nearly as lean as in my bodybuilding days.

So I have to train and eat to hold my weight static-much like I did bodybuilding, and it is actually helping.

 

I find that I have to move so much now at my age to aid recovery, balance and agility.

This means some bodybuilding stuff, running, walking, stretching, so I have incorporated all those aspects into the program.

 

You think that would it would eat into your recovery, and I would have a while back said the same. But by accident, of doing lots of stuff, I found I recovered and felt so much better it’s untrue.

 

I will post the program up in the programs section.

So have a look and give some of the ideas a try.

Let me give you a run down of the last two days.

 

Monday

Squat Day

Gym Dicky’s Batley

 

Squats (basic cycle) 100kg 1 x 5

One Leg Leg Press

This is to balance out both legs and the range is so much fuller

2 plates and a 5kg a side tester set 12 each

2 plates and a 15kg a side 12 reps each leg main set

I start with my weaker leg, the right in my case.

Leg Curl Standing

2 plates 12 reps tester

3 plates 12 reps main set

Leg Extension 40kg x 12-tester set

62kg x 12 main set

Seated Calf Raise 3 x 12- 48kg on rickety machine

Abs 3 x 20

 

Tuesday

Bench Day

Gym Brain And Brawn

 

Bench Press (basic cycle) 78kg 1 x 5

Close Grip Bench with pause on chest 62.5 x 5 tester

67.5kg x 5 main set

Incline Press with pause on chest 62.5kg x 5 tester

67.5kg x 5 main set again with pause on chest

Fly 20kg x 15 tester

22.5kg x 10 main

Abs 3 x 20

Tonight I will lunge and walk to aid leg recovery.

Yes they are sore but the active recovery works wonders.

The more I move the better I feel, the stronger I am and the better I look.

Will keep you posted and write an article on recovery as I see it soon.

Love to ya all Ian x

 

 

2 replies
  1. peter yates
    peter yates says:

    HI IAN, GLAD TO SEE YOU BACK AS I LOOK FORWARD TO YOUR POSTS AND LEARN SOMETHING FROM EVERY ONE. I TOTALLY AGREE ABOUT THE NEED FOR ADDING IN MORE ALL ROUND TRAINING AND TAKING TIME TO INCREASE THE POWER MOVES. IT BECOMES EVEN MORE IMPORTANT AS YOU GET OLDER BUT THE YOUNG GUYS WOULD DO WELL TO LEARN IT SOONER AND SAVE TIME AND GRIEF.
    REGARDS, PETER.

    Reply

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