Raven78's on the set of the Living Dead

Training Over 35 Lifter
401

Thanks Capt!!!

Tough emotional week thus far…

…

Thurs - noon (Commercial Gym)

Pull

  1. Cicuit warmups
    Pullups x 6, 6, 5 + iso holds
    Hang power snatch bar work only x 5, 5
    Good mornings bar only x 7, 8
    SL squats - some
    Plyo pushups 3 x 10
    Stretching work too

2a. Seated row
30 x 12
40 x 10
50 x 8
55 x 8 pr - 55 is not kg… some other higher load I reckon, maybe double that.
40 x 12

2b. DB Bench
5’s x 30, 30, 20, 20
(100)

3a. Dips 3 x 10
3b. Pullups 6, 6, 5
3c. DB ohp 5’s x 20, 15, 15

  1. Reverse hypers
    12, 15+5s hold, 20 + 10s hold, 20
    (67)

…

Shorter session. Sharp. Focused.

402

Fri - off

Sat (am) on the set of the living dead

1a. Pullup iso holds
20s, 20s 15s

1b. DB Circles x 20, 20, 20

2a. DL defecit - hex bar
+40 x 5
+60 x 8
+70 x 5
+80 x 3
90 x 3
100 x 3
105 x 1, then twinged lower back going for 2nd rep, bah!

2b. bandwork x 30, 30, 40

…

Called it after back twinge.
Rest and recover

403

Tues - noon (Commercial Gym)

Pull heavy

  1. Run 600m @ 3min
    (new shoes, so much better, lighter)

  2. Circuit:
    Med ball slams 3 x 10
    Plyo pushups 10, 7, 8 (right shoulder niggle)
    Bandwork 3 x 40
    Pullups isos 15s, 20s
    Stetching

3a. Pullups
BW x 7
+4kg x 6
+8 x 4, 4
+10 x 3+1, 2+2
+8 x 4, 4
BW x 6
band x 7
(50)

3b. DB OHP standing
4’s x 20, 20, 20, 20, 20, 20
(120)

3c. Clockwork lunges
3x sets both legs

  1. Reverse Hypers
    10 + 15s, 15 + 20s, 20 + 15s
    (45)

  2. Row 500m @ 2.12

…

Solid session
Back feeling better
Great pump from the pullup work

404

Wed noon

Commercial Gym

Squats - light

  1. Run 500m

2a. Hang power snatch bar x 7, 8, 9
2b. Shank lever bar x 5, 5, 5
2c. bandwork 40, 30, 30

3a. SLBoxJ90’s
4, 5, 5
3b. Triple hops and land x 5

  1. Back Squats (1min rests)
    bar x 10
    40kg x 8
    60 x 5, 5, 5, 5

  2. Sliding leg curls x 5, 5, 5
    5b. Ab wheel 4 x 10

6a. Parlof press 2 x 30sec
6b. Single arm facepulls 2 x 10

…

Average session only.
Chiro and massage tonight.

405

Fri - noon (Commercial Gym)

Gained a guest pass to the gym at work hidden in the sub-basement. Nice setup, new, but small.
Was one of only 2 people in there though. Might look into switching there.

OHP + Core

  1. Circuit:
    Pullups 5, 5
    Stetching
    band face pulls 10, 10
    trx fallouts (rear lats) x 5, 5

2a. OHP
bar x 10
30kg x 8
40 x 5, 5, 5

2b. Pullups
5, 4, 4, 4, 4

2c. Med ball slams (fast) x 6, 7, 7, 6

  1. Push press
    50kg x 5, 4, 3

  2. Shoulder shocker
    5’s 3 x 8

5a. Facepulls x 15, 10, 10+5
5b. Parlof press 30sec x 2
5c. Kneeling single arm 45 face pulls x 10, 10

  1. Row 500m @ 2.16

…

Sore spots from massage and chiro.
Feeling good though.

406

Looks like training is going to plan buddy!

I have been folioing in silence.

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407

@Birddy - appreciate the shoutout mate.

Mon (noon) Commercial Gym

1a. SLBoxJ90s x 3, 5
1b. Bandwork 3 x 20

2a. Pullups
BW x 4 super slow with holds
x 6
+8kg x 5
+10kg x 4, 3, 3, 3, 3+1
+8 x 4, 3
BW x 6
band x 8

2b. Lateral raises 4’s DB
3 x 10

2c. OHP 6’s DB’s
3 x 20

2d. Reverse Hypers
15, 15, 20

3a. Ab wheel
3 x 10

3b. Facepulls
3 x 20

…

Great session. Swift and succinct.

408

Tues (noon) Commercial Gym

Legs

  1. Circuit:
    Bandwork 5 x 20
    power snatch from hang - bar x 8
    High pulls 40kg x 6, 7
    45 x 6
    50 x 5

2a. Front Squats (1-2min rests)
bar x 8
40kg x 8
50 x 8, 8, 8, 8

2b. TRX fallouts (rear delts) BW x 8, 5

2c. Ring dips
3 x 10

  1. Leg raises
    3 x 10

  2. Single leg curls
    3 x 12

…

Solid session, form good.

409

Wed (noon) commercial gym

PT session

So much new info to take in on form.
Lighter weights, reps high, and I was broken man close to puking by the end of the session.

Work included:

1a. Squats
1b. Pushups

2a. Bench
2b. Chin ups

3a. DL’s
3b. Seated rows

…

So much to take forward into new programming.
Lower weights, form upmost focus.

410

Notes for reference:

  1. Sqauts - knees push out (follow 2nd toe line), continue with tight core, open up stance
  2. DL - tighten lats, reset after each rep, push hips back when decending
  3. Bench - really push upper chest up thoracic, tight abs, straight lower back, heels drilled to ground
  4. Seated row - chest out on pull, relax and slight hip rotate forward to encourage stretching inbetween
411

You started with a PT?

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412

Hya Birdius Maximus!

This was a complimentary PT session at the new gym. A ploy by them to get members to sign up and hand over more $$$.

I just took the free session and will re-evaluate in the coming months.

But I picked up a heap of good info to bring into my training.

I knew my feet cave inward slightly (new sneakers help alleviate this somewhat), but this then leads my knees inward too. Need to focus on keeping knee path over the 2nd toe when squatting, etc.

Thanks for dropping in mate. Still lurking on your thread too…

413

Thurs (noon) Commercial Gym

  1. Run 1km @ 5.50 ish

2a. Banded facepulls (paused) 3 x 15
2b. Med ball slams 3 x 10

  1. Seated DB OHP (30 sec rest)
    7.5’s x 10
    10 x 10
    12.5 x 10, 10

  2. Chins/pullups
    x 3, 3, 3, 3 (slow, strict form, squeeze at top)

5a. Hanging leg raise x 6, 8, 8
5b. Seated row (strict form, stretch out on neg, etc)
20 x 12
25 x 12
30 x 12

6a. Banded Facepulls x 40, 35, 30 (yellow band)
6b. Reverse Hypers x 20, 20

…

Posture, form, focus strong.

414

Fri (noon) Commercial Gym

Squats

1a. Banded facepulls x 20, 15, 15
1b. BW squat x 10, 10
1c. Stetching

2a. Back squat
bar x 10
40kg x 6, 6, 6, 6
50 x 6, 6

  • form tight, slow with pause at bottom. knees out, bracing

2b. Pushups
5 x 10

3a. LEg curls
25 x 12
30 x 12
35 x 12

3b. Band pullaparts x 30, 40, 40

4a. Parllof press 30s x 1 ,1 ,1
4b. Ab whell 3 x 10

…

Great session. Super light squats, relearning proper form.

415

Please don’t tell me you’re wearing sneakers to squat in.

Ive once had a PT for a few years and I found it very beneficial. I used to go in once a week, and usually do legs. Just kept me on my toes and changes things up, as I usually train alone. The PT’s I used were very accredited, and not the usual I-got-my-license-from-the-back-of-a-cocopops-packet type.

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416

@Birdius - guilty! In sneakers. But will go back to socks for sure. Ankle mobility is perfectly fine for me.

Mon (noon) Commercial Gym

Squats

  1. Run 1km @ 6min

2a. Bandwork x 50, 40, 40
2b. Side 2 side jumps with med ball x12, 12, 10
2c. Med ball slams 3 x 10

  1. Back squat
    bar x 8, 8
    40kg x 8, 8
    50 x 5, 5, 5
  • form super strict again. knees out, bracing

  1. Walking lunges w/ 5’s DB’s
    14 ish paces (room length) x 1, 1, 1, 1

  2. Row 500m @ 2.10 ish

…

Solid.

417

[quote]raven78 wrote:
@Birdius - guilty! In sneakers. But will go back to socks for sure. Ankle mobility is perfectly fine for me.
[/quote]

Buddy, take those shoes off. Once you go shoeless you will never want to squat in sneakers again. It really messes up with your set-up.

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418

Cheers mate! Will do going forward.

Tues (noon) Commercial Gym

Bench

1a. Bandwork x 30, 40, 30
1b. Dips x 5, 5, 5
1c. Stetching
1d. Plyo pushups 3 x 10
1e. Snatch to overhead, bar 3 x 5

2a. Bench
Bar x 15
30kg x 12
40 x 12
50 x 10
60 x 8
70 x 4

2b. DB Rows
12.5’s 4 x 12

3a. Chins 5, 4, 3
3b. Ring dips 5, 5

  1. Seated row
    20 x 12
    25 x 12
    30 x 10

  2. Facepulls 3 x 15

…

Strict form again. Quality session.

419

Wed (am) - Physio 10month knee check

Physio very happy with my progress, well ahead of schedule still

Hammies lagging though. More lying leg curls/SLDL work going forward.

…

Wed (noon)

Run 4.5km @ 26.56

Suprised by that time considering its been 4 weeks since I ran that kind of distance.

420

Thurs - off

Fri (noon) Commercial Gym

DL’s light

1a. Bandwork 30, 40, 30
1b. Shank row bar 3 x 6
1c. Hang power snatch bar 3 x 5

2a. DL
40kg x 5, 8, 12, 12

  • form tight, working on engaging lats at initiation of lift

2b. Band facepulls paused
4 x 15

3a. SLDL
BW x 3, 5, 8, 10L 8R, 10L 8R

3b. Med ball slams
x 8, 9, 10

  1. Reverse Hypers
    x 15, 20+6s, 20

  2. Band facepulls - quicker
    40, 30, 45

…

OK session.