Let The Dog Drive The Bus

Training Over 35 Lifter
722

Always happy to help

723

Nice work on that squat PR and 190x5 on deads is no joke either. Quality

1 Like
724

Week 4 (deload), day 1

5 mins treadmill foam rolling stretching

Squat
60kg x 10
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Db bench
22kg x 10
24kg x 10
26kg x 10
28kg x 10
30kg x 8

Tbar row
20kg x 10
30kg x 10
40kg x 10
40kg x 10

Cable crunches
2 x 30

Face pulls
2 x 20

Preacher curls
10kg x 30
20kg x 10
10kg x 10

1 Like
725

Week 4 (deload) , day 2

5mins treadmill foam rolling stretching

Squat
60kg x 10
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Incline Db bench
22kg x 10
24kg x 10
26kg x 10
28kg x 9

Chinups
8
6

Lat pull down behind neck
3x10

Decline sit ups
20

Face pulls
2x20

Ez bar curl
15kg 2 x 20

1 Like
726

Week 4 (deload), day 3.

5 mins treadmill foam rolling stretching

Squat
60kg x 10
70kg x 5
80kg x 5
90kg x 5
100kg x 5

Press
20kg x 10
30kg x 5
35kg x 5
40kg x 5
45kg x 5
45kg x 5

Deadlift
100kg x 10
140kg x 5
180kg x 4
200kg x 4
200kg x 3
200kg x 2

Rdl
180kg x 4

Face pulls
2x20

Cable Lateral raise
3x10

Bnp
20kg x 20
20kg x 20

Ezbar curl
20kg 3x10

1 Like
727

Deadlift felt great today so decided to get some reps at 200kg. Deload over.

1 Like
728

Seriously nice pulling mate

1 Like
729

Thanks, need to bring up my other lifts now!

730

Week 5 , day 1.

5 mins treadmill foam rolling stretching

Squat
60kg x 5
70kg x 5
80kg x 5
87.5kg x 5
100kg x 5
112. 5kg x 7

Db bench
24kg x 10
28kg x 10
32kg x 10
32kg x 9
32kg x 8

Tbar row
20kg x 12
42.5kg x 10
42.5kg x 10
42.5kg x 10

Face pulls
2x20

Decline situps
25

Ez bar curl
20kg x 12
20kg x 12

1 Like
731

@boyce79 I was curiousā€¦ how is your squat numbers relative to your deadlift? Iā€™m envious of your dl numbers :stuck_out_tongue: For me my DL is only slightly above what I can squat.

732

@ralphiedacat. I got 220kg for 1 on deadlift before Christmas, but havenā€™t gone above 200kg since.
Got 142.5kg for 1 on squat saturday before last.
So itā€™s way behind!

1 Like
733

Yeah thatā€™s really good. I canā€™t do that. Personally Iā€™ve started to reexamine how I squat and try work on my technique. I used to high bar squat in my oly daysā€¦ but now Iā€™m trying to low bar. I have alot to learn.

734

Iā€™m hoping squat will go up with this high frequency programme. It feels much more comfortable and consistent already.

735

I think Iā€™m between lowbar and high, I pull the bar into the back of my shoulders and traps, but itā€™s not having to to be supported by my arms much.

736

Week 5, day 2

5mins treadmill foam rolling stretching

Squat
60kg x 10
70kg x 5
80kg x 5
87.5kg x 3
100kg x 3
112.5kg x 3

Incline Db bench
22kg x 10
24kg x 10
28kg x 10
28kg x 10
28kg x 10

Chinups (30 secs rest)
4,4, 4, 4, 4, 2

Rear Delt fly
40kg x 12
45kg x 12
45kg x 10

Lat pull down behind neck
3x10

Cable crunches
3x20

Barbell curl (7 narrow, 7 wide, 7 normal)
20kg
25kg

1 Like
737

Week 5, day 3

5 mins treadmill foam rolling stretching

Squat
60kg x 10
80kg x 5
90kg x 5
100kg x 3
112.5kg x 3
127. 5kg x 1

Benchmark
40kg x 10
55kg x 5
62. 5kg x 5
70kg x 5
80kg x 7

NG Pullups
5,5,5

1 Like
738

Had a very early start today, so kept it short, bench felt heavy on last set, but it was 0430.

739

Week 5, day 4

5 mins treadmill foam rolling stretching

Squat
60kg x 10
80kg x 5
100kg x 3
110kg x 3
120kg x 3

Incline db bench
22kg x 10
24kg x 10
28kg x 10
28kg x 10
28kg x 10

Pull ups alternating Chinups
5, 4, 3, 4 30 seconds rest between

Decline situps
20
20

Face pulls
2x20

Bb curl
20kg x 30
30kg x 12

1 Like
740

Quality.

741

Week 5, day 5.

5 mins treadmill foam rolling stretching

Squat
60kg x 10
80kg x 5
90kg x 5
100kg x 3
112.5kg x 3
127.5kg x 3

Press
20kg x 10
30kg x 5
37.5kg x 5
40kg x 5
45kg x 5
52.5kg x 7

Deadlift
100kg x 20
140kg x 5
160kg x 5
180kg x 8
200kg x 3

Face pulls
2x20

Bnp
20kg x 20
20kg x 20

Bb curl
20kg x 20

2 Likes