Let The Dog Drive The Bus

Training Over 35 Lifter
1969

Force leg press
50kg x 20
100kg x 10
150kg x 10
200kg x 10
200kg x 10

Lying leg ext
30kg x 20
40kg x 10
50kg x 8
45kg x 8

Smith machine rfess
Bar x 20
20kg x 20
40kg x 10
40kg x 10

Seated calf raise
35kg x 14
35kg x 14
35kg x 14

6 Likes
1970

I donā€™t think Iā€™ve ever done a lying leg ext.

1 Like
1971

I havenā€™t, typo, should be lying leg curl!

1 Like
1972

Force shoulder press
20kg x 10
30kg x 8
30kg x 10
32.5kg x 10
32.5kg x 10

Db shoulder press
17.5kg x 10
17.5kg x 14
17.5kg x 11
17.5kg x 10

Force Incline chest press
20kg x 8
20kg x 6
20kg x 7
10kg x 16

Low to high cable fly
12.5kg x 6
10kg x 10
10kg x 10
10kg x 9

Db lateral raises ss upright row
12.5kg x 12 / 25kg x 12
12.5kg x 10 / 25kg x 10

Curl machine
25kg x 12
30kg x 8
35kg x 5
25kg x 11

Seated Incline db curls
12.5kg x 10
12.5kg x 10
12.5kg x 7

Seated calf raise
35kg x 16
35kg x 14
35kg x 12

Ab machine
2 x 20

6 Likes
1973

Ng pull ups
15
7
3
3

Force low row
20kg x 10
45kg x 10
50kg x 6
50kg x 5

Straight arm lat pull down
22.5kg x 20
22.5kg x 18
22.5kg x 15

Rear delt y raise
6kg x 16
6kg x 16
6kg x 14

Triceps machine
30kg x 20
35kg x 15
35kg x 14
35kg x 12

Dips (Triceps)
Bw x 6
Bw x 8
Bw x 6

V handle Triceps ext
30kg x 10
30kg x 10
30kg x 7

Ab wheel
6
8

8 Likes
1974

Merry Christmas

1 Like
1975

Rdl
60kg x 8
100kg x 8
140kg x 6
140kg x 6
140kg x 6
140kg x 6

Seated leg ext
70kg x 14
80kg x 12
90kg x 10
90kg x 9
90kg x 7

Reverse hyper
15kg x 12
15kg x 12
15kg x 12

Leg press calf raises
50kg x 20
100kg x 10
100kg x 10
100kg x 10

Smith Rfess
Bar x 10
20kg x 10

7 Likes
1976

C1d1

Incline (3holes showing) db bench
17.5kg x 8
22.5kg x 8
27.5kg x 6
30kg x 6
30kg x 6
30kg x 6

Force chest press
20kg x 20
30kg x 12
30kg x 12
30kg x 12

Db lateral raises
7.5kg x 18
7.5kg x 18
7.5kg x 18

Triceps machine
25kg x 10
40kg x 10
40kg x 10
40kg x 10
40kg x 10

Rope Triceps ext
27.2kg x 12
27.2kg x 12
27.2kg x 12

Rope cable crunch
59kg x 30
59kg x 30
59kg x 30

Seated calf raise
25kg x 10
35kg x 10
35kg x 10

7 Likes
1977

C1d2

Tbar row
20kg x 15
40kg x 8
50kg x 6
50kg x 6
50kg x 6

Force low row
20kg x 10
40kg x 10
40kg x 10
40kg x 10

Straight arm lat pull downs with wide bar
25kg x 30
25kg x 29
22.5kg x 17
20kg x 15

Y Face pulls
6kg x 20
6kg x 20
6kg x 20
6kg x 20

Biceps curl machine Hammer grip
25kg x 12
30kg x 10
30kg x 10
30kg x 10

Db Cross body hammer curls (slow eccentric)
12.5kg x 12
12.5kg x 12
12.5kg x 12

Ab machine
5 sets weight up reps down 30-5

Rope cable crunches
2 x 20

8 Likes
1978

Iā€™ve been consuming alot of the Renaissance periodisation stuff, and just bought their ebook on hypertrophy. Iā€™m going to give their methods a go.
Going to do a ppl split and work out, then progress volume markers etc.
I remember coming across their work a few years ago and thinking it seemed to needlessly complicate progressive overload, but as Iā€™ve absorbed more of their stuff it seems to make sense.

3 Likes
1979

Interested to see how you lay this out and what the progression model looks like.

1980

Iā€™m going to start with 10 work sets for each muscle group per week. I will roughly divide these into 3 rep ranges, 6-8 reps, 10-12 reps, 20+ reps.
In week 2 I will add a rep or 2 to each work set, week 3 small weight increase to each work set
Week 4 depending of how week 3 went will be more weight added, or an additional work set.
Week 5 will probably be a deload week.
The progression is based on decreasing RIR as weeks of a meso cycle go on, and figuring out how many working sets each muscle group can handle.

1 Like
1981

C1d3
Hack squat
50kg x 12
100kg x 8
140kg x 6
140kg x 4
120kg x 6

Seated leg curl
45kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10

Force leg press
100kg x 10
150kg x 10
150kg x 10
150kg x 10

Seated calf raise
25kg x 10
35kg x 16
35kg x 14
35kg x 12

Ab wheel
20

7 Likes
1982

C1d4
Press
20kg x 10
30kg x 6
40kg x 5
50kg x 4
60kg x 6
60kg x 5
50kg x 6

Seated Db shoulder press
17.5kg x 12
20kg x 12
20kg x 12
20kg x 14

High low cable fly
10kg x 20
14kg x 20
14kg x 20
14kg x 20

Techno gym chest press machine
20kg x 20
40kg x 20
50kg x 15

Dips (Triceps)
Bw x 10
Bw x 10
Bw x 10

V handle Triceps ext
40kg x 20
49.9kg x 20
59kg x 20

Triceps machine
40kg x 12
40kg x 11

Legpress calf raises
50kg x 10
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Ab machine
3 x 20

6 Likes
1983

C1d5
Ng pull ups
7
7
7
6

Upper back machine
30kg x 20
40kg x 20
40kg x 20
40kg x 20

Delt raise machine
25kg x 15
35kg x 15

Force low row
20kg x 10
45kg x 8
50kg x 8
50kg x 7
50kg x 6

Cable Rear delt fly
4.5kg x 20
9kg x 10
9kg x 9
9kg x 7

Preacher Ezbar curls
10kg x 30
10kg x 20
20kg x 5 drop to 10kg x 5

Rope hammer curls
27.2kg x 16
27.2kg x 12
27.2kg x 12

Rope cable crunches
59kg x 65 (ish lost count)
59kg x 40
59kg x 40

5 Likes
1984

C1d6
Deadlift
110kg x 5
150kg x 4
190kg x 6
190kg x 6
190kg x 6
190kg x 6

Seated leg ext
70kg x 20
80kg x 10
90kg x 10
90kg x 10
90kg x 10
90kg x 8

Reverse hyper
15kg x 12
15kg x 12
15kg x 12

Seated calf raises
25kg x 20
35kg x 20
40kg x 10

45 degree back ext
Bw x 10
Bw x 10
Bw x 10

Ab wheel
25
18
12

8 Likes
1985

Nice DL set.

1 Like
1986

C2d1
Incline (3holes showing) db bench
17.5kg x 8
25kg x 6
27.5kg x 4
30kg x 8
30kg x 8
30kg x 9

Db lateral raises
7.5kg x 20
7.5kg x 20
7.5kg x 20
7.5kg x 20

Force chest press
20kg x 20
30kg x 13
30kg x 12
30kg x 8
20kg x 6

Triceps machine
25kg x 10
40kg x 12
40kg x 12
40kg x 12
40kg x 12

Rope Triceps ext
27.2kg x 14
27.2kg x 14
27.2kg x 16

Rope cable crunch
59kg x 40
59kg x 40
59kg x 40

Seated calf raise
25kg x 12
35kg x 12
35kg x 12

5 Likes
1987

C2d2

Tbar row
20kg x 15
40kg x 8
50kg x 8
50kg x 8
50kg x 8

Straight arm lat pull downs with wide bar
25kg x 30
25kg x 20
22.5kg x 18
20kg x 20

Force low row
20kg x 10
40kg x 11
40kg x 11
40kg x 11

Face pulls
3 x 20

Biceps curl machine Hammer grip
25kg x 12
30kg x 11
30kg x 11
30kg x 10

Db Cross body hammer curls (slow eccentric)
12.5kg x 13
10kg x 14 (dropped weight to keep strict)
10kg x 12

Ab machine
5 sets weight up reps down 30-5

Calf press on Techno gym leg press
100kg x 10
100kg x 10
100kg x 10

Rope cable crunches
59kg x 70
59kg x 50

8 Likes
1988

C2d3
Hack squat
50kg x 12
100kg x 8
140kg x 6
140kg x 6
140kg x 6

Seated leg curl
45kg x 10
60kg x 12
60kg x 12
60kg x 12
60kg x 12

Force leg press
100kg x 10
150kg x 12
150kg x 12
150kg x 12

Seated calf raise
25kg x 10
35kg x 16
35kg x 15
35kg x 14

Ab wheel
30

8 Likes