Let The Dog Drive The Bus

Training Over 35 Lifter
482

Rib was fine, tried press at 40kg which it the 5x10 assistance weight for next few weeks of bbb. Oh dear, going to struggle there!

2 Likes
483

Committed routine try out.

5 mins treadmill

Deadlift
60kg x 30
100kg x 20
140kg x5
160kgx 3
180kg x 2
202.5kg grip failed
180kg grip failed.

Legpress
80kg x 20
120kg x 10
140kg x 8

Ghr
5
Lowered knees 2 holes left showing 10
8

Calf raises
120kg x 10
160kg x 10
160kg x 10

Ab wheel
Started from feet dropped to knees about half way out x10
20 from knees

5mins treadmill

1 Like
484

Will do the last (70%) 3weeks of the 531 BBB challenge starting Tuesday, them a week deload, then onto this #committed routine.

485

Week 8 OHP

5mins treadmill

Press
22.5kg x 5 ss neutral grip pull ups x 3
27.5kg x 5 ss neutral grip pull ups x 4
32.5kg x 3 ss neutral grip pull ups x 7
37.5kg x 5 ss neutral grip pull ups x 7
42.5kg x 5 ss neutral grip pull ups x 3
47.5kg x 5 ss neutral grip pull ups x 4

Bench
60kg x 10 ss Tbar row 35kg x 10
60kg x 10 ss Tbar row 35kg x 10
60kg x 9 ss Tbar row 35kg x 10
60kg x 7 ss Tbar row 35kg x 10
60kg x 6 ss Tbar row 35kg x 10

Dips
Bw x 10
+10kg x 4
+10kg x 5
Bw x 10

Cable hammer curls
17.5kg x 10
20kg x 10
22.5kg x 10

5mins treadmill

486

Couldnā€™t get the 10 reps on last 3 sets of bench, only resting 90 secs due to time constraint. Will just try to better next week. Found the latter 531 sets of press hard too.

487

Week 8 Deadlift
5mins treadmill, foam rolling, stretching.

Deadlift
60kg x 5
100kg x 5
120kg x 5
130kg x 5
147.5kg x 5

Squat
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10

Seated calf press
80kg x 10
120kg x 10
120kg x 10

Ab wheel
5 mins treadmill

1 Like
488

Squats were hard but not scary. Was more winded that muscle fatigued. At least Iā€™ll be getting all the assistance sets of 5x10 on lower body if not upper!

1 Like
489

Week 8 bench
5mins treadmill

Bench
35kg x 5 ss Tbar row 35kg x 5
45kg x 5 ss Tbar row 35kg x 5
52.5kg x 3 ss Tbar row 35kg x 10
57.5kg x 5 ss Tbar row 35kg x 10
65kg x 5 ss Tbar row 35kg x 10
75kg x 5 ss Tbar row 35kg x 10

Ohp
40kg x 10 ss 5 neutral grip pullup
40kg x 10 ss 5 neutral grip pullup
40kg x 10 ss 4 neutral grip pullup
40kg x 10 ss 4 neutral grip pullup
40kg x 9 last 3 push pressed

Preacher curl
20kg x 10
20kg x 12
20kg x 10

Dips
Bw x 16
+15kg x 5
+15kg x 5
Bw x 15

Cable curls
17.5kg x 20
20kg x 10
15kg x 12

Ohp went better than I expected, had about 2 mins rest between sets and took it easy on the between set pull ups.

1 Like
490

Week 8 squat

5 mins treadmill, foam rolling, streatching

Squat
60kg x 5
70kg x 5
75kg x 3
80kg x 5
90kg x 5
100kg x 5

Deadlift
120kg x 20
120kg x 10
120kg x 10
120kg x 10
140kg x 2
180kg x 1
202.5kg fail
180kg x 1

Standing calf raises
120kg x 20
160kg 2 x 10

Ab wheel

3 Likes
491

Week 9 Ohp

5 mins treadmill

Ohp
22.5kg x 5 ss neutral grip pull ups x 3
27.5kg x 5 ss neutral grip pull ups x 4
32.5kg x 3 ss neutral grip pull ups x 5
40kg x 3 ss neutral grip pull ups x 6
45kg x 3 ss neutral grip pull ups x 7
50kg x 3 ss neutral grip pull ups x 7

Bench
40kg x 5 ss Tbar row 40kg x 5
60kg x 10 ss Tbar for 40kg x 5
60kg x 10 ss Tbar for 40kg x 5
60kg x 10 ss Tbar for 40kg x 5
60kg x 10 ss Tbar for 40kg x 5
60kg x 10 ss Tbar for 40kg x

Preacher curl 15kg x 20
Dips bw x 10
Preachet curl 20kg x 12
Dips bw x 9
Preacher curl 20kg x 10
Dips bw x 10
Preacher curls 20kg x10
Dips bw x 10

Face pulls.

3 Likes
492

Week 9 Deadlift

5mins treadmill, foam rolling, stretching.

Deadlift
70kg x 5
87. 5kg x 5
105kg x 3
120kg x 3
137.5kg x 3
155kg x 3

Squat
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10
82.5kg x 10

Seated calf press.
80kg x 20
120kg x 10
120kg x 10

493

Week 9 Bench

Bench
40kg x 5 ss Tbar row 40kg x 5
45kg x 5 ss Tbar row 40kg x 5
52.5kg x 3 ss Tbar row 40kg x 6
60kg x 3 ss Tbar row 40kg x 7
70kg x 3 ss Tbar row 40kg x 7
77.5kg x 3 ss Tbar row 40kg x 7

Press
40kg x 10 ss neutral grip pull x5
40kg x 10 ss neutral grip pull x5
40kg x 10 ss neutral grip pull x5
40kg x 8, 2 push press ss neutral grip pull x5
40kg x 7, 3 push press

Dips bw x 12
Preacher curl 20kg x 10
Dips bw x 10
Preacher curl 20kg x 10
Dips bw x 10
Preacher curl 20kg x 10

494

Finished work early so trained this afternoon. rather than tomorrow morning, as I have a early start due to working in London.
Felt very low on energy, much prefer morning training. Got it done, was a bit short on time as I wanted to watch my daughters swimming lesson after. Could probably have got all sets of 10 on press if Iā€™d rested a bit longer between sets.

495

Getting in some nice volume here. great work

1 Like
496

Been feeling rundown for last week so decided to have a few days off and rest a bit. Iā€™ve been having to work in London quite a bit and the long days with driving in horrendous traffic have really tired me out.
Back at it tomorrow, a few days late, for week 9 squat.

497

Week 9 squat
5 mins treadmill, foam rolling, stretching.

Squat
60kg x 5
70kg x 5
75kg x 3
82.5kg x 3
95kg x 3
107.5kg x 3

Deadlift
120kg x 10
120kg x 10
120kg x 10
120kg x 10
120kg x 10

Standing calf raises
120kg x 10
160kg x 10
200kg 2x10

5mins treadmill

498

Squats felt great today. Bought some callous gaurd/little glove things to stop my hands getting ripped up deadlifting. Stopped bar ripping hands up but affected grip a bit, donā€™t think theyā€™ll work with heavier weights as well.

499

thats a decent amount of deadlift volume. How did that feel !!

500

Not too bad, was a bit ot of breath at the end!

1 Like
501

You seem to be progressing really well on BBB. If you were only a littler out of breath for these your conditioning must be on the up.