Let The Dog Drive The Bus

Training Over 35 Lifter
582

That squat going up nicely.

583

Fear of failing a rep has gone, so Iā€™m willing to push it a bit more.

1 Like
584

It got me to thinking that I should consider going back to a rack that has safety pins.

585

Canā€™t you just dump the bar if you get stuck !??

586

In theory, but that requires that A) you donā€™t get stuck leaning too far forward, and B) that there arenā€™t idiots in your near proximity when doing heavy squats. It is more the latter that scares me. That and losing control of it and having it roll across the room or something.

587

People normally move pretty quick if they hear the bar crash down and see it coming. Lol

588

I recall about a year ago seeing out of the corner of my eye a bar with about 120 kilo roll by and missing me by about two feet. My gym has a huge area for CF and Olympic lifting, so hearing shit crash to the floor doesnā€™t even register. Didnā€™t think much of it initially. And then realize, that, hmph, that would have broken both of my leg bones. Nice.

2 Likes
589

The two racks at my gym are either side of a deadlift platform in quite a small area. I wouldnā€™t
want to use the racks if someone was doing Olympic lifts on the platform.

590

Damn sonā€¦ how low are you going on these?

591

Just off the floor. With a bit of knee bend.

1 Like
592

Yesterday:
Push A

5mins treadmill

Db shoulder press
16kgnx 10
20kg x 10
22kg x 10
22kg x 10
22kg x 10 - next 24 kg 3x8

Db Lateral raises
8kg x 10
10kg x 10
10kg x 10
10kg x 10 - stay

Db bench
24kg x 6
28kg x 10
28kg x 10
28kg x 12 - next 30kg 3x8

Cable fly
10kg x 10
7.5kg x 12
7.5kg x 12 - 7.5kg 3x15

Dips
Bw x 15
+20kg x 5
+20kg x 5
+20kg x 5
+20kg x 5
+20kg x 7 then 4bw - next 20kg 4x6

Chest press machine drop set

Shoulder press machine drop set

Triceps extension
25kg x 11
25kg x 10
25kg x 10

593

You going all Bodybuilder on us these days ??

1 Like
594

Got a beach holiday in less than 40 days, thought Iā€™d try and put on a bit of muscle. Quite enjoying the change as well, though Iā€™m not used to counting above 5.

1 Like
595

Today
Pull A

5mins treadmill

NG Pull ups
11
6
4
4

Seated cable row
50kg x 10
65kg x 10
85kg x 12
85kg x 12
85kg x 12 - stay

Straight arm Lat pull downs
30kg x 12
30kg x 12
30kg x 12 - next 32.5kg 3x8

Face pulls double rope
10kg x 12
12.5kg x 12
15kg x 12

High to mid tow
17.5kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 6 - stay 22.5kg 3x8

Ab wheel
Cable crunches
Ab wheel

Hammer curl bar
20kg x 8
20kg x 8
20kg x 8 - next 20kg 3x10

Preacher curl
20kg x 8
20kg x 8
20kg x 12 - next 20kg 3x12

596

Legs A
5 mins treadmill foam rolling streatching

Deadlift
100kg x 10
140kg x 5
160kg x 3
180kg x 6
180kg x 4
140kg x 10

Hack squat
40kg x 10
80kg x 10
120kg x 10
160kg x 10
160kg x 7

Lying leg curl
42.5kg x 10
50kg x 10
50kg x 10

Standing calf raise
120kg x 10
120kg x 10
120kg x 15

5mins treadmill

1 Like
597

Push B
5 mins treadmill

Incline db bench
18kg x 8
22kg x 8
26kg x 6
28kg x 8
28kg x 8
28kg x 8 - next 28kg 3x10

Fly machine
70kg x 10
95kg x 12
95kg x 12
95kg x 7 - stay

Ohp
20kg x 10
30kg x 10
35kg x 10
35kg x 7
35kg x 8 - stay

Cable Lateral raise
7.5kg x 7
Db Lateral raise
8kg x 10
Alternating arm 8kg x 10
10kg x 8

Dips bw
Wide grip x 23
Narrow x 9
Medium x 10

Shoulder press machine drop set

Chest press machine drop set

Cable Triceps extensions
25kg x 15
30kg x 7
25kg x 10

Oh db Triceps extension
10kg x 8
10kg x 8

598

Pull B
5mins treadmill

Tbar row
20kg x 10
40kg x 4
45kg x 8
45kg x 8
45kg x 8 - stay improve form

Lat pulldown
45kg x 8
65kg x 10
65kg x 10
65kg x 10 - stay improve form

Rear Delt fly
35kg x 10
45kg x 8
45kg x 8
45kg x 8 Next 45kg 3x10

Straight arm Lat pull downs
17.5kg x 10
27.5kg x 8
27.5kg x 8
27.5kg x 8 - next 27.5kg x 10

Seated row machine drop set

Db shrugs
34kg x 10
38kg x 10
40kg x 10

Seated Hammer curl
14kg x 10
16kg x 10
16kg x 10

Preacher curl
10kg x 10 wide,10 narrow,10 normal

599

Legs B
5mins treadmill foam rolling streatching

Squat
60kg x 10
70kg x 8
80kg x 8
90kg x 5
100kg x 5
110kg x 5
120kg x 5
130kg x 5
100kg x 6

Rdl
100kg x 12
140kg x 10
160kg x 8
180kg x 5

Seated leg extensions
40kg x 12
50kg x 12
60kg x 10

Standing calf raises
100kg x 20

Seated calf press
80kg x 20
80kg x 20

600

Got 130kg for 5, so next squat will drop some reps in preceeding sets then go for a 140kg double.

601

Come across a programme I quite fancy running in the new year: more squatting from 531 2nd edition.

MONDAY:
Squat 5/3/1
DB Bench Press 3x10-15
DB Rows 3x10

TUESDAY:
Squat 65%x3, 75%x3, 85%x3
DB Incline Press 3x10-15
Chinups 3x10

WEDNESDAY:
Squat 75%x3, 85%x3, 95%x1
Bench Press 5/3/1
Chin/Pullups 3x10

THURSDAY:
Squat 65%x3, 75%x3, 85%x3
Incline Press 3x10-15
Chinups 3x10

Friday:
Squat 75%x3, 85%x3, 95%x1
Press 5/3/1
Deadlift 5/3/1

Only replied thread over in the Wendler forum is Wendler sating he had no interest in it anymore!

@isdatnutty I saw your question, did you run the programme?