Let The Dog Drive The Bus

Training Over 35 Lifter
602

Nope I never ran the program. I would just stick to what Wendler wrote and run it for a 2-3 cycles and see how it goes.

1 Like
603

Push A
5mins treadmill

Db shoulder press
18kg x 6
20kg x 6
22kg x 6
24kg x 8
24kg x 8
24kg x 8 - stay

Db Lateral raise
6kg x 12
10kg x 10
10kg x 10
10kg x 10 - stay

Db bench
26kg x 6
28kg x 6
30kg x 8
30kg x 8
30kg x 8 - next 30kg 3 x10

Cable fly
10kg x 12
7.5kg x 15
7.5kg x 10 - stay 7.5kg x 15

Dips
Bw x 15
+20kg x 6
+20kg x 6
+20kg x 6
+20kg x 8 - next + 20kg 5x6

Chest press machine drop set

Shoulder press machine drop set

Triceps extensions
25kg x 20
25kg x 13
25kg x 15

604

Pull A

5mins treadmill

Straight bar pullups
10
5
Wide ng
5
4
4

Seated cable row
65kg x 8
85kg x 12
85kg x 12
85kg x 12 - drop to 75kg 3x12 form.

Straight arm Lat pull downs
20kg x 8
27.5kg x 8
32.5kg x 8
32.5kg x 8
32.5kg x 8 - next 32.5kg 3x10

Face pulls
10kg x 20
12.5kg x 12
12.5kg x 10
12.5kg x 10 did these over head, felt better rom

High to mid row
20kg x 8
22.5kg x 8
22.5kg x 8
22.5kg x 8 - next 22.5kg 3x10

Cable crunches 70kg 3 x 30

Across body db Hammer curl
12kg x 12
14kg x 10

Seated Db curl
14kg x 10
16kg x 6

Preacher curl
Narrow grip 10kg x 25
Wide grip 10kg x 25
Normal grip 10kg x 25

605

Legs A
5mins treadmill foam rolling stretching

Trapbar Deadlift bar 35kg +
40kg x 10
80kg x 5
120kg x 5
140kg x 3
140kg x 2
120kg x 12

Deadlift
140kg x 8
180kg x 2

Hack squat
80kg x 10
120kg x 10
160kg x 10
160kg x 10
160kg x 10
160kg x 10
200kg x 3

Lying leg curl
30kg x 10
50kg x 10
50kg x 10
50kg x 10

Standing calf raise
120kg x 20
120kg x 20
120kg x 20

606

First time with Trapbar Deadlift, tried low and high handle with 80kg on it, found the low handle felt better. Took a bit of getting used to stabilising the bar and having grip right so it didnā€™t rock about. Felt it much more in legs, especially quads than conventional dl.

1 Like
607

Yeah, it moves the center of mass back to where your legs become more involved (and your lower back a bit less so). I never use the low handles, I find it too troublesome to get it stabilizedā€¦so good on you for starting with a high degree of difficulty.

608

Not sure how often Iā€™ll use it as it belongs to another member at the gym and is locked up unless he is there. I can see it would have some carryover to back squat.

609

Got a metal spark then some glass in my eye at work yesterday. Was really hurting all night. Trained this morning, then decided to go to local minor injuries unit before work. They sent me to a+e where the doctor dug around in my eye with a needle, got the metal out but not the rust. Got to go to a different hospital friday to have that dug out. Yay!
Iā€™m going to start using eye protection now.

On the plus side Iā€™ve a day at home tomorrow with just the dog for company.

610

That sucks, I too have been an avid user of ā€˜squint gogglesā€™, just always set my safety glasses where Iā€™ll never find them

611

Dug around in your eye withā€¦a needleā€¦

OMG.

612

Boyce sounds like DIY project with a magnet lol

1 Like
613

Push B
5mins treadmill

Incline bench
20kg x 8
22kg x 6
24kg x 5
28kg x 10
28kg x 10
28kg x 10 - next 30kg 3x8

Fly machine
75kg x 10
95kg x 12
95kg x 11
95kg x 8 - next 90kg 3x10 form

Ohp
20kg x 12
30kg x 10
35kg x 10
35kg x 9
35kg x 9 - stay

Db Lateral raises
10kg x 10
10kg x 10
10kg x 10 - stay slow down

Dips bw
Wide grip x 23
Narrow grip x 15
Medium grip x 13
Medium grip x 9

Shoulder press machine drop set

Chest press machine drop set

Tri extensions
30kg x 8
25kg x 15
25kg x 10

614

Not working today, but woke up at usual time so went to the gym. Bit anxious about hospital appointment, so was nice to focus on something else for a while. My eye has stopped hurting and watering, but probably not for long!

1 Like
615

Eye is hurting and watering again, but at least thereā€™s no metal in it anymore! Was really impressed with the doctor. He saved the telling off til after which I thought was nice.

2 Likes
616

Didnā€™t train yesterday as felt very rough from the self prescribed pain killers Friday night (beer and whiskey).

Canā€™t train tomorrow as I have a very early start so did:
Legs B and some Pull

5mins treadmill foam rolling streatching

Squat
60kg x 10
80kg x 8
90kg x 5
100kg x 3
110kg x 3
120kg x 2
130kg x 2
140kg x 2

Rdl
100kg x 10
140kg x 10
160kg x 8
140kg x 8

Tbar row
20kg x 20
40kg x 8
45kg x 8
45kg x 8

Straight arm Lat pull downs
20kg x 20
27.5kg x 10
27.5kg x 10
27.5kg x 10

Face pulls
15kg x 15
15kg x 12
15kg x 10

Db shrugs
30kg x 20
42kg x 8
42kg x 8

Preacher curl
20kg wide grip x 10
20 Bw dips
20kg normal grip x 10
20 Bw dips
20kg Narrow grip x 10

2 Likes
617

Got 140kg double on squat, just. Wouldnā€™t have got a 3rd.

2 Likes
618

Thatā€™s good work, regardless.

619

Howā€™s your back and bracing going?

620

Think Iā€™m getting the hang of bracing, Iā€™m using a belt for 120kg and above. Think I initially had it too tight, so was using it as support, now Iā€™ve loosened it off Iā€™m able to get more air in and feel tighter. Back has been fine so far, hips feel a little bit tight and sore, not sure if this is skeletal or muscle.

1 Like
621

Push A
5mins treadmill

Db shoulder press
18kg x 8
20kg x 6
22kg x 4
24kg x 8
24kg x 8
24kg x 8 - next 24kg 3x10

Db Lateral raise
8kg x 10
10kg x 10
10kg x 10
10kg x 10 - next 12kg 3x8

Db bench
26kg x 6
28kg x 6
30kg x10
30kg x 10
30kg x 10 - next 32kg 3x8

Cable fly
7.5kg x 12
7.5kg x 15
7.5kg x 15

Dips
Bw x 10
+20kg x 8
+20kg x 8
+20kg x 8 - next +22.5kg 3x6

Chest press machine drop set

Shoulder press machine drop set

Triceps extensions with rope attachment
25kg x 8
20kg x 8
20kg x 9

Cable crunches

Double hand overhead Db Triceps ext.
18kg x 10
18kg x 10