Let The Dog Drive The Bus

Training Over 35 Lifter
441

Week 5 OHP

10mins treadmill

Ohp
22.5kg x 5 ss neutral grip pull up x 2
27.5 kg x 5 ss neutral grip pull up x 3
32.5kg x 3 ss neutral grip pull up x 6
37.5kg x 3 ss neutral grip pull up x 7
42.5kg x 3 ss neutral grip pull up x 7
47.5kg x 3 ss neutral grip pull up x 7

Bench
50kg x 10 ss Tbar row 35kg x 10
50kg x 10 ss Tbar row 35kg x 10
50kg x 10 ss Tbar row 35kg x 10
50kg x 10 ss Tbar row 25kg x 10
50kg x 10 ss Tbar row 25kg x 10

10mins treadmill

Face pull x 20 ss Dips bw x 20 ss barbell curl 20 kg x 20

Face pull x 20 ss Dips bw x 12 ss barbell curl 20 kg x 15

Face pull x 20 ss Dips bw x 10 ss barbell curl 20 kg x 12

10mins treadmill

1 Like
442

Week 5 Deadlift

10 mins treadmill, foam rolling, stretching.

Deadlift
67.5kg x 5
100kg x 5
100kg x 5
117.5kg x 3
130kg x 3
150kg x 6

Squat
67.5kg x 10
67.5kg x 10
67.5kg x 10
67.5kg x 10
67.5kg x 10

10mins treadmill

Standing calf raises
120kg x 20
160kg x 10
200kg x 8
240kg x 3x10

Ab wheel

10 mins treadmill.

2 Likes
443

Some really nice consistent work in here. Well done mate

1 Like
444

Cheers, 6 more lifting sessions til I have a deload week. Iā€™m really looking forward to it!

1 Like
445

Took complete day off yesterday as felt a bit under the weather.
Today:
Week 5 Bench

10 mins treadmill

Bench
35kg x 5 ss Tbar row 30kg x 10
42.5kg x 5 ss t bar row 30kg x 10
50kg x 3 ss Tbar row 30 kg x 10
60kg x 3 ss Tbar row 30kg x 10
67.5kg x 3 ss Tbar row 30kg x 10
75kg x 3 ss Tbar row 30kg x 10

Ohp
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 4
32.5kg x 10 ss neutral grip pull up x 4
32.5kg x 10 ss neutral grip pull up x 5

10 mins treadmill

Face pull x 20 ss Dips bw x 20 ss barbell curl 15kg x 20

Face pull x 20 ss Dips bw x 10 ss barbell curl 15 kg x 12

Face pull x 20 ss Dips bw x 10 ss barbell curl 15kg x 12

10 mins treadmill

1 Like
446

I am a little intrigued that you mix dead/squat and OHP/Bench on same days. Do you ever feel your energy is sapped too much this way? Maybe I will try that after a deload in a few weeks.

447

Deadlift Squat days are OK, Iā€™m not finding the 5x10 assistance hard yet, might change when it goes up to 70% of tm.
Found the Ohp hard today after bench, had to struggle to get last few reps of sets 3 and 4. Not looking forward to these when weight goes up!

448

Food for thought in any case. I currently have them mixed the other way, so after doing bench yesterday for the main, I now have to face doing shoulders as the main either today or tomorrow. But my shoulders are still a bit sore from benching.

A fair response to that might be ā€œsuck it up, pussyā€, which is also fine. I am just looking for the mix that helps move things forward in the best way.

450

It isnā€™t so much that it tires me out on the day I am doing itā€¦quite the contrary, I kinda like mixing it up that way. The problem I worry about is that it might mess up my main lifts, as mentioned above. I feel unready to do OHP today, and that annoys me.

451

The BBB sets are fairly light so doing some overhead after bench shouldnā€™t be that bad. I found that it gave me a good pump in the triceps.

1 Like
452

Week 5 Squat

10mins treadmill, foam rolling, stretching.

Squat
60kg x 5
60kg x 5
70kg x 3
80kg x 3
90kg x 3
102.5kg x 3

Deadlift
100kg x 25
100kg x 25
140kg x 3
180kg x 1
200kg x 1 (pr)

10mins treadmill

Seated calf raises
120kg x 18
120kg x10
120kg x 10

Ghr
6,5 ss 20 Ab wheel roll outs.

10mins treadmill

3 Likes
453

200kg dead, top effort mate.

454

Well done mate. Awesome PR

455

Nice job. Have your target set higher, say 227.5?

456

Thanks, 5 plates is the next target, but think I need to stop trying for Deadlift prā€™s, and stick to the programme now.

1 Like
457

Complete rest day yesterday
Today:
Week 6 OHP

10 mins treadmill

Ohp
22.5kgx 5 ss neutral grip pull up x 3
27.5kg x 5 ss neutral grip pull up x 4
32.5kg x 3 ss neutral grip pull up x 7
40kg x 5 ss neutral grip pull up x 7
45kg x 3 ss neutral grip pull up x 5
50kg x 1 ss neutral grip pull up x 5

Bench
50kg x 10 ss Tbar row 30kg x 10
50kg x 10 ss Tbar row 30kg x 10
50kg x 10 ss Tbar row 30kg x 10
50kg x 10 ss Tbar row 30kg x 10
50kg x 10 ss Tbar row 30kg x 10

10mins treadmill
Dips bw x 20 ss barbell curl 15 kg x 20
Dips bw x 15 ss barbell curl 15 kg x 20
Dips bw x 15 ss barbell curl 15 kg x 15

10mins treadmill.

2 Likes
458

Week 6 Deadlift

10mins treadmill, foam rolling, stretching.

Deadlift
67.5kg x 5
85kg x 5
100kg x 3
125kg x 5
142.5 kg x 3
160kg x 4

Squat
67.5kg x 10
67.5kg x 10
67.5kg x 10
67.5kg x 10
67.5kg x 10

10mins treadmill

Standing calf raises
120kg x 10
160kg x 10

Ab wheel

10mins treadmill

1 Like
459

1hr Hill walk with dog yesterday morning
Today:
Week 6 Bench

10 mins treadmill

Bench
35kg x 5 ss Tbar row 30kg x 10
42.5kg x 5 ss Tbar row 30kg x 10
50kg x 3 ss Tbar row 30kg x 10
62.5kg x 5 ss Tbar row 30kg x 10
72.5kg x 3 ss Tbar row 30kg x 10
80kg x 1 ss Tbar row 30kg x 10

Ohp
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5
32.5kg x 10 ss neutral grip pull up x 5

10mins treadmill

Face pulls x 20, ss bw dip x 15 ss curl 15kg x 20

Face pulls x 20, ss +20kg dip x 5,3 ss curl 15kg x 20

Face pulls x 20, ss +20kg dip x 5,3 ss curl 15kg x 20

1 Like
460

Week 6 Squat

10mins treadmill, foam rolling, stretching

Squat
60kg x 5
60kg x 5
70kg x 3
85kg x 5
97.5kg x 3
107.5kg x 2

Deadlift
100kg x 30
100kg x 20
140kg x 5
180kg x 2 (rep pr)

Standing calf raises
120kg x 20
120kg x 20
120kg x 20

Ab wheel

10 mins treadmill

1 Like
461

Going away for 4 days, so no training, and then into a deload week. Must say Iā€™m looking forward to it, been feeling pretty fatigued this last 10 days or so.

1 Like