Let The Dog Drive The Bus

Training Over 35 Lifter
2129

Pull A

T Bar row
20kg x 10
40kg x 6
50kg x 12
50kg x 11
40kg x 16

Straight arm lat pull downs
25kg x 32
25kg x 19
20kg x 24

Force low row
20kg x 10
40kg x 15
40kg x 14
30kg x 21

Single arm lat pull downs
12kg x 10
16kg x 14
18kg x 18

Ezbar Preacher curl
10kg x 24
20kg x 9
15kg x 12
15kg x 10

Db shurgs
25kg x 16
30kg x 16
30kg x 20

Cross body hammer curls
12.5kg x 18
12.5kg x 16

Rope cable curls drop set

Ab wheel
26
16

9 Likes
2130

Sauna session

Seated db shoulder press
14kg x 40
16kg x 20

Rear delt cable fly
5kg x 15
2.5kg x 25

Fly machine
87.5kg x 15
50kg x 30

Rope Triceps ext
21kg x 20
21kg x 15

Rope cable upright row
21kg x 20
21kg x 12

Ab machine
Stack x 20

9 Likes
2131

Dog still driving the bus ? Any thoughts on future goals or programing ?

1 Like
2132

Iā€™m enjoying the push pull legs split Iā€™ve put together so will just plod away at this trying to add reps where i can.
Liking some day doing 2 gym visits, the 2nd being a light pump/active recovery before a suna.

My sleep is really bad at the moment, so i dont see much point trying to commit to anything with too much progression at the moment.
Iā€™m undecided about trying to drop some fat before summer or just maintain this new weight for a while.

Need the stress in my personal life to fuck off soon its starting to grind me down now.

2 Likes
2133

This sounds like a good plan

Especially considering this

How it sorts itself out soon mate

2 Likes
2134

Legs A

Hack squat
50kg x 20
100kg x 10
120kg x 5
140kg x 10
120kg x 12
100kg x 7 (slow)

Seated leg curl
45kg x 10
65kg x 10
65kg x 10
55kg x 16

45 degree leg press
100kg x 20
150kg x 14
200kg x 8
150kg x 16

Seated calf raise
45kg x 10
45kg x 10

Ab wheel
40

9 Likes
2135

After a bit more consideration, 6 plate deadlift is always at the back of my mind! Im liking high reps with 180kg, once i get to 20 Iā€™ll look at absolute strength.

2 Likes
2136

Thats an awesome goal mate, you seem to have some great pulling strength so would be good to see you go for that in the future.

2137

For 180kg x 20, Iā€™d want to do it continously tng, i could probably hit it now with some breathing between reps. I broke my last figure of 8 straps. (im not a power lifter, dont judge me,) i dont like my new straps, theyā€™re loose and let the bar hang, it feels like Iā€™m cheating.

2 Likes
2138

Throw back to the old days when a lot of the BBers did 2 a days. Luck on the personal stuff.

1 Like
2139

Push A

Force incline chest press
20kg x 10
30kg x 5
35kg x 12
35kg x 8
30kg x 7
25kg x 12

High to low cable fly
27kg x 12
36kg x 14
31kg x 17
31kg x 15

Force shoulder press
20kg x 10
30kg x 10
35kg x 6
30kg x 13
30kg x 8

Db lateral raises ss 10kg plate front raise
12.5kg x 14/ 14
10kg x 14 / 10

Single arm triceps ext
10kg x 12
12.5kg x 6
10kg x 6

Dips
Bw x 20
Bw x 12

Triceps ext
31kg x 20
41kg x 20
49kg x 20
49kg x 16

Ab machine
50kg x 20
40kg x 20
40kg x 15

Matrix chest press
50kg x 30
60kg x 12

7 Likes
2140

Pull B
Ng pull ups
10
10
6
4

Seated single arm cable row 1
23.5kg x 10
27kg x 10
30.5kg x 10
34kg x 10

Rear delt cable fly
5kg x 20
7.5kg x 5
5kg x 17
5kg x 12
2.5kg x 30

Straight arm lat pull downs
21kg x 30
28kg x 20
31.5kg x 12
24.5kg x 15

Cable biceps curls
3 x 20

Cabke Triceps ext
3 x 20

Db shrugs
30kg x 12
30kg x 12
30kg x 12

Db Cross body hammer curls
12kg x 20
12kg x 15

Dips
Bw x 30
Bw x 20

8 Likes
2141

Having a think about programming, and ii feel i get enough back work from one pull day and deadlifting on one of the leg days. I think going forward Iā€™ll make pull B day just pull ups a bit of Rear delts and then more arm volume.

2 Likes
2142

@TrainForPain would definitely approve of this. LOL

3 Likes
2143

Rdl
100kg x 10
140kg x 8
180kg x 5
200kg x 5
180kg x 10 (rep Pr)
140kg x 12

Leg ext
65kg x 20
80kg x 12
95kg x 10

High to low cable fly
12.5kg x 20
15kg x 10
12.5kg x 10

Cg high incline smith shoulder press
20kg x 20
30kg x 12
30kg x 10
20kg x 15

Face pulls
3 x 20

Rope hammer curls
2 x 20

9 Likes
2144

Wow, nice PR!

2 Likes
2145

Ive got 200kg for 8 previously, but that was a reo pr at that weight. Feeling it already in my traps and neck!

3 Likes
2146

Low incline db bench
16kg x 10
22kg x 10
28kg x 10
28kg x 14
28kg x 12

Hammer strength single arm iso row
20kg x 10
40kg x 10
55kg x 10
55kg x 14

Dips
Bw x 25
Bw x 20
Bw x 14

Cable rear delt fly
5kg x 20
5kg x 14
2.5kg x 20

Cable Lateral raises
5kg x 10
5kg x 10
2.5kg x 15

Seated db curl
10kg x 20
12kg x 9

Rope Triceps ext
21kg x 20
21kg x 12

9 Likes
2147

Had our works belayed xmass do, combined with the MDā€™s retirement party friday night. Nice meal, open bar, very late night. Not really feeling like doing anything too strenuous today. Sauna after was nice.

1 Like
2148

Real familiar with this. Sauna is the best for an ā€œopen bar, very late nightā€

1 Like