Raven78's on the set of the Living Dead

Training Over 35 Lifter
301

Tues noon (Commercial Gym)

Pull Light-Med

  1. Run/jog 700m

  2. Stretching / abs 3 x 8 (8sec holds)

2a. Pullups
BW x8, 8, 5+3, 5+3
32 total

2b. Long arm Rower - neutral grip
+20kg x 10
+30kg x 8, 8

3a. BB underhand row
bar x 8
40kg x 8, 8
50 x 6+2, 6+4

3b. Rear delts
4’s x 12, 12
6’s x 8+4, 8, 8p PR in there

3c. Dips
BW x 8, 9, 8
(last set feet in front - great muscle shaking from new angle)

  1. Carries (1min rest)
    40kg x 60sec
    80kg x 40sec PR
    80 x 30sec

…

Slow start, ramped up quickly.
Volume today: 4.8t + 0.2t carries

302

Wed (noon)

Commercial Gym

Legs

  1. Run/Jog/ 0.7km total

  2. Stretch/mobility warmup

3a. Deadlifts w/ defecit
30kg x 12
40kg x 10, 10, 10

3b. Hammer cross curls
12.5kg DB’s
x 5, 6, 7

4a. Squat jumps
4 x 15

4b. Face pulls
#5 x 15
#6 x 15
#7 x 15 PR
#7 x 12+3

  1. Hypers
    BW x 10
    +2kg med ball x 10
    +4kg x 10, 10

  2. Front Squats
    30kg x 6
    40 x 8
    50 x 5
    55 x 3
    55 x 5 (back sq)

  3. DB Pullover
    15DB
    3 x 10

…

Glutes still sore from Monday
High intensity, lower weights generally today

303

Thurs noon (Commercial Gym)

Push/Chest (with PT)

  1. Run/jog

  2. Stretching / bandwork 2 x 20

  3. DB Bench (double squeeze at bottom)
    3’s x 20
    12.5’s x 18
    17.5 x 12
    22.5 x 10

  4. DB Fly Bench (double squeeze at bottom)
    4’s x 15
    6’s x 12
    9’s x 8

  5. Incline DB Bench (double squeeze at bottom)
    12.5’s x 12
    17.5 x 6
    22.5 x 0 fail - spent
    20 x 2

  6. Incline DB Fly Bench (double squeeze at bottom)
    6’s x 15
    8’s x 12
    9’s x 12

  7. Foam rolling legs, more bandwork, stretching chest

…

Something a bit different today, full on, minimal rest between sets. Will struggle to lift a pen by tomorrow…

304

Fri pm (Commercial Gym)

Physio Knee Progress

  1. Run/jog 1km

  2. Jump squats
    2 x 10

  3. Single leg squats w/ TRX
    5L 5R 5L 5R

  4. Box Jumps
    3 x 10

  5. Long jumps
    3 x 10

  6. Side to Side jump and balance work

…

5 months now since surgery.
Continuing with straight line work and gym strength sessions.
Should be good to commence more lateral side to side running etc in a months time.
More balance, jumping work to help increase knee stability. Still some shaking/side movement slight, once fatigue hits the knee.
All positive.
Physio really happy with my continued efforts in the gym and rehab work.

305

Sun (pm)

Light DB floor work this arvo.

Chest squeeze press
4 x 20

Lateral raises
2 x 20

Flyes
3 x 10

DB Circles
3 x 10 both ways

Some ab work

306

Mon - off

Tues pm (Commercial Gym)

Legs

  1. Run/jog 1.7km

  2. Leg curls
    15kg x 10
    25 x 8+2, 10

  3. kickbacks
    #1 x 10
    #2 x 10, 10

  4. Single leg squats w/ TRX
    3, 5, 5, 7 (both sides)

  5. Long jumps
    5 x 10

  6. Box Jumps
    2 x 10

…

Hydrotherapy session in pool afterwards.

307

Tues noon (Commercial Gym)

Pull

  1. Run/jog 500m

  2. Side jumps (building knee landing/stability)
    2 x 20

3a. Pullups
BW x8, 6, 6, 4, 4neutral
28 total

3b. BB row underhand
+20kg x 15
+40kg x 10, 6+2, 8+6, 8+5

4a. Skullcrushers
20kg x 15, 15, 15

4b. BB Curl (ezy bar)
20kg x 8+4, 8+4, 6+3

  1. Shoulder shocker 10PL + 4’s
    3 x (3 x 8)

  2. Carries (1min rest)
    50kg
    x 40sec, 40s, 25s (grip on DB’s spent)

  3. Facepulls
    One arm #2 x 15, 8
    Both arms #5 x 10, 15, 15

…

minimal rests between supersets, 1min rests on carries
volume today: ~7.2t + 0.12t carries

308

Thurs noon (Commercial Gym)

Deadlifts return…

  1. Run/jog 2km

2a. bandwork 8 x 20

2b. Deadlifts (in socks)
bar x 15
60kg x 7
80 x 3
80 x 3
80 x 3
80 x 3
80 x 3
90 x 3
100 x 3 (post ACL PR - previous PR was 110 x 3

then
60 x 8

3a. Hip Thrusts 60kg BB
x5, 7, 7, 7

3b. Side to side jumps (knee rehab)

  1. Ab wheel
    3 x 10

…

Great to sneak the Deads back in.
volume ~ 4.5t
~1min rests between DL’s

309

Thurs pm

Lower back started to get sore once I cooled down.
Plenty of thoracic spine mobility work, some bear crawls, foam rolling and stretching.

310

Fri noon (Commercial Gym)

Push/Chest

  1. Stretching / bandwork 4 x 20

  2. DB Bench (double squeeze at bottom)
    5’s x 20
    12.5 x 14
    15 x 12
    17.5 x 9

  3. DB Fly Bench (double squeeze at bottom)
    5’s x 20
    7 x 14
    9 x 10
    12.5 x 9

  4. Incline DB Bench (double squeeze at bottom)
    12.5’s x 12
    15 x 9
    17.5 x 7

  5. Incline DB Fly Bench (double squeeze at bottom)
    6’s x 12
    8’s x 10
    9’s x 9

  6. Cable X-overs
    #3 x 12
    #4 x 10, 10
    Aim for higher reps, lower weight next time

  7. Pec Deck
    #3 x some
    #4 x 20
    #6 x 16
    #8 x 10+5

  8. Assisted dip machine
    #3 x 20
    #5 x 20
    #6 x 20
    #8 x 15

311

Mon noon(Commercial Gym)

Legs

  1. Run/jog 2km

2a. stretching
2b. side to side jumps 4 x 20
2c. box jumps 3 x 10

3a. Single leg deep squats w/ TRX
x 4, 5, 6, 9, 9 (33 total)
3b. Bandwork 4 x 20
3c. Banded facepulls 3 x 15

4a. Leg extension w/ hold at top
#3 1 x 10
#4 2 x 10
4b. Leg curl w/ hold at bottom
#3 1 x 10
#4 2 x 12

5a. Leg press
#6 1 x 10
#7 2 x 12
5b. Calf raises
#6 1 x 10
#7 2 x 12

…

Minimal rest between all sets.
Great rehab session overall.

312

Tues noon (Commercial Gym)

Pull light

  1. Run 500m

2a. Pullups
BW x5 slow decline, 4, 3 + 3n, 5n
20 total
2. BB row underhand
+20kg x 15
25kg x 10+8, 8+9, 8+7+3 (53)

3a. Rear delts
3’s x 15+10
5’s x 8+2, 10, 10 > 3’s 10+8

3b. One armed DB rows
25 x 10, 6
22.5 x 8

  1. Facepulls
    #3 x 20, 20, 20+10

5a. Hypers
3 x 15

5b. Carries (1min rest)
+40kg
120 paces, 110, 120+15

…

minimal rests between supersets
volume today: ~6.4t + 0.12t carries

313

Wed noon (Commercial Gym)

Random + Legs (trained with a mate)

  1. Jog 500m

2a. Leg extension w/ hold at top
#3 x 12
#4 x 12
#5 x 12
#6 x 12
2b. Leg curl w/ hold at bottom
#4 x 12
#5 x 12
#6 x 12
#7 x 8+4

3a. Single leg deep squats w/ TRX
3 x 6
3b. Pullups
3 x 6

4a. Leg Press
70 x12, 80 x 10
4b. Calf Raises
70 x12, 80 x 10
4c. Zercher flag
x2, 2+2 (brutal)
4d. Facepulls
#3 3 x 20

5a. KB Swings
8kg x 25
12kg x 30, 30
5b. Dynamic pushups
3 x12

  1. Kickbacks
    #2 2 x 12
314

Thurs noon (Commercial Gym)

Push light

  1. Jog

2a. Stretching / bandwork 3 x 20
2b. Facepulls #2 x 20, #3 x 10, 20, 20
2c. Stretches

3a. Incline DB Bench (double squeeze at bottom)
5’s x 20
7 x 20
10 x 14+6
3b. Incline DB Fly Bench (double squeeze at bottom)
5’s x 20
7 x 12+8
7x12+7

Shoulder width (CT thread) superset:
4a. dead stop seated lateral raises 7’s x 10, 10, 9
4b. lateral raises standing 7’s x 8, 6, 6
4c. high laterals 2’s x 10, 10, 7

5a. Skullcrushers 15kg BB x20, 20, 15+5
5b. Reverse grip bicpet curl 15BB x 8+4, 12, 10+4

…

Shortish session.
Great arm/shoulder pump

315

Fri (noon) Commercial Gym

Legs - single leg focus

  1. Run/Jog 1.3km total

2a. Stretch/mobility warmup
2b. Side to side jumps 3 x 20
2c. Bandwork 2 x 20

3a. TRX single leg squats
x 5, 6, 7, 8
3b. Lateral raises
4’s 4 x 12

4a. Single leg ext.
#2 3 x 12
4b. Single leg curl
#4 3 x 12

5a. Single leg - leg press
#4 x 6
#3 x 10, 10
5b. Single leg - calf raise
#4 x 10
#3 x 12, 12

6a. Hang > OHP
20kg BB 3 x 10
6b. Face pulls
#2 x 20
#3 x 20, 20

…

Near empty gym today. Brilliant.
High reps, really pushed things today.

316

03.05.15 Measurements (previous 21.10.14)

BW 68kg (68kg)

Measurements in mm:
Chest @ nipple 980 (950)
Chest @ Armpit 980 (970)
Bhest below pecs 855
Belly button 900 (890)
Waist 890 (880)
R thigh mid way 520 (530)
L 520 (530)
R bicep 315 (320)
L 325 (320)
Forearm R 280 (270)
L 285 (275)
Neck - (390)
Calf R 340 (340)
L 350 (350)

Chest increase.

Damn you T-Nation… now buying business shirts 1-2 sizes bigger!

317

Sat - off (gardening etc)

Sun - on the set

Box jumps
3 x 10

Hanging leg raises
3 x 10

Hammer curls ss OHP
3 x 10

318

Mon (pm)

Commercial Gym

Legs

  1. Run 500m

2a. Stretch/mobility warmup
2b. Facepulls #3 x 30, 30, 30
2c. Zercher flag x 4, 5, 4
2d. Jump squats 3 x 10

3a. Front Squats
25kg x 10
40 x 8
50 x 5
55 x 4 PR
55 x 4 bang again

3b. Bandwork
3 x 20

4a. Leg press
#8 3 x 10
4b. calf raise
#8 3 x 10

  1. Leg curl #7
    3 x 12

6a. KB swings 12kg
30, 20, 30, 20
6b. Side to side jumps
3 x 20

  1. walk/jog 300m
319

Tues noon (Commercial Gym)

Pull Med

  1. Stretching/facepulls 4 x 10 explosive

2a. Pullups
BW x7, 8, 8, 7, 7n, 6n
43 total

2b. Rope tri’s pushdowns
#6 5 x 12

  1. Hypers
    4 x 15

4a. Rear delts
4’s x 3 x 12

4b. Strict curls
6’s 3 x 12

5a. BB underhand row
bar x a few
40kg x 8
50 x 7, 8, 7+2
bar x 15

5b. 6 way shoulders
3’s x 8, 7+2, 5+3

  1. Facepulls light 3 x 15

…

Quality session, good volume.

320

Tues (pm)

Massage and Chiro.

More glute stretching rqd…