Let The Dog Drive The Bus

Training Over 35 Lifter
802

Week 10, day 1.

5 mins treadmill foam rolling stretching

Squat
60kg x10
80kg x 5
100kg x5
110kg x 3
130kg x 3

Db bench
26kg x 10
28kg x 10
32kg x 10
34kg x 10
34kg x 10

Tbar row
20kg x 12
40kg x 10
50kg x 10
50kg x 10

Fly machine
3x20

Face pulls
2x20

Cable bar curl
3x12

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803

Week 10, day 2

5mins treadmill foam rolling stretching

Hack squat, facing out
40kg x 12
80kg x 10
100kg x 8
100kg x 8

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

Latpull downs
3x10

Cable row
3x10

Triceps over head cable ext
3x12

Seated Db curls
2x12

804

Decided to add some variation rather than bb Squat, think my knees, hips and lower back were could do with a change.

805

Good thinking. Squats blow anyway.

806

Week 10, day 3

5 mins treadmill foam rolling stretching

Leg press
40kg x 20
80kg x 10
120kg x 10
160kg x 5
20kkg x 5
240kg x 5
260kg x 4

Bench press
40kg x 10
50kg x 5
60kg x 5
67.5kg x 3
77.5kg x 3
87.5kg x 5
60kg x 12

NG pull ups
8
Chinups
4, 4

Lat machine
3x12

Dips ss 20kg Ezbar curl
20/15
+15kg x 5/10
+15kg x 5/10

1 Like
807

Forgot how much I like leg press!

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808

I like it too, mostly.
Not fond of the feeling that the top of my head is going to pop off.
But I like the effects otherwise.

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809

Upper.

5 mins treadmill foam rolling stretching

Press
20kg x 10
40kg x 10
45kg x 5
50kg x 5

Lat pull down
3x20

Bench press
40kg x 20
50kg x 10
60kg x 10
60kg x 10

Face pulls
3x12

Cable Triceps ext
3x10

Preacher curl
3x10

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810

Went out for a friendā€™s 40th Friday night, still did not feel 100% this morning so decided to skip legs and just do an upper body day.
Was enjoyable, as Iā€™m not really following the more squatting programme, might try a few weeks of Upper/lower for a bit of a change.

811

Week 11, day 2, Lower.

5 mins treadmill foam rolling stretching

Deadlift
100kg x 10
140kg x 5
180kg x 5
200kg x 2
225kg x fail
180kg x 5

Legpress
80kg x 25
120kg x 12
160kg x 10
200kg x 10

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

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812

Mixed feelings about failed 225kg dl. Got it well past knees which is above where I usually fail, but went juddery and felt like I was going to black out so dropped it.

813

The Missus has been told by her boss that the firms likely to go bust in a few months time due to corona virus. They provide health and safety consultancy to hotels and restaurants. Most of their hotel clients are based around airports so will likely be closing. Doh!

814

That sucks mate

815

Ugh, sorry to hear that. Hope things will work out.

816

Iā€™m sure it will be fine. Weā€™ve had a few unexpected turn of events before, but we always come up OK.

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817

Just tried a pushup with daughter lay on my back, feels great, would probably get about 5, so like an 90kgish bench. Home workouts could be ok.

818

Daughter on shoulder squats donā€™t work indoors.

819

Donkey calf raises on stairs work.

820

Daughter in thick dressing gown not really heavy enough, and too imbalanced for effective Deadlift.

821

Partner in thick dressing gown works for Rdl, donā€™t drop at end of set.

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