Raven78's on the set of the Living Dead

Training Over 35 Lifter
601

05.03 (fasted 5.30am session) - deload week

Mobility/goblet squats/band work
Seated row – 10 8 8reps ss band work
Incline lighter DB bench 12r ss DB uppercuts ss curls
Elliptical 10min 12s EMOM at 70%
core

602

06.03.2021 (fasted 6.00am session) - deload week
Mobility, warmup
goblet squats 2x10

OHP 2x10 ss Pull ups 2x10
Incline bench 2x10 ss Seated row 2x10
Farmer carries

Elliptical
10min HIIT 30sec on 90sec off
10mins SSC

…

07.03.2021 (fasted 6.00am session) - deload week
~~similar to previous session, lighter weights
20mins SSC

…

08.03.2021 (fasted 5.30am session)
Mobility, warmup
goblet squats 2x10

New Training Block > fat burning block
~maintenance lifting then ramping cardio~

W1 D1
OHP 2x5 ss Pull ups 2x5
Incline bench 2x5 ss Seated row 2x5
Farmer carries 90s

Elliptical
10min HIIT 30sec on 90sec off
20mins SSC

…

W1 D2
09.03.2021 (fasted 5.30am session)
Mobility, warmup
goblet squats 2x10

OHP 2x5 (30kg) ss Pull ups 2x5 (bw)
Incline bench 2x5 (45kg) ss Seated row 2x5 (50kg)
Farmer carries 90s

Elliptical
10min HIIT 30sec on 90sec off
20mins Lactic threshold (1min on, 2min off)

603

W1 D3
10.03.2021 (fasted 6.00am session)
Mobility, warmup
goblet squats 2x10

OHP 5 x 30, 3 x 35, 2 x 40 ss Pull ups 5, 3, 2 (slow concentrics at bw)
Incline bench 5 x 40, 3 x 45, 2 x 50 ss Seated row 5 x 45, 3 x 50, 2 x 60
Farmer carries 60s

Elliptical
10min 12sec emom at 70%
30mins SSC end bpm 10 ish (total 5.5km)

604

W1 D4
11.03.2021 (fasted 5.30am session)
Mobility, warmup
goblet squats 2x10

OHP 2x5 (30kg) ss Pull ups 2x5 (bw)
Incline bench 2x5 (45kg) ss Seated row 2x5 (50kg)
Farmer carries 60s

Elliptical
10min HIIT 30sec on 90sec off
20mins 80% SSC

605

W1 D5
12.03.2021 (fasted 5.30am session)
Mobility, warmup
goblet squats 2x10

OHP 2x5 (30kg) ss Pull ups 2x5 (bw)
Incline bench 2x5 (45kg) ss Seated row 2x5 (50kg)
Farmer carries 240s (lighter KB’s)

Elliptical
10min 12s emom at 70%
35mins 70% SSC

-physio yest again on traps. rhomboids all good.
-cardio: this was meant to be 20min lactic threshold work… will do that tomorrow instead.

606

W1 D6
13.03.2021 (fasted 6.00am session)
Mobility, warmup
goblet squats 2x10
Squats 1x15 30kg

Recovery cardio
Elliptical
10min 12sec emom at 70%
35mins at 70% SSC

…

W1 D7
14.03.2021 (fasted 6.00am session)
rest day - mobility focus, minimal lifts

Mobility, warmup
goblet squats ss DB uppercuts ss box jumps x3 sets
plenty of stretching, spinal flexibility work
Core - macgill x3 + dead bugs

Elliptical
10min 12sec emom at 70%

…

W2 D1
15.03.2021 (fasted 5.30am session)
Mobility, warmup
goblet squats 2x10

OHP 2x5 (30kg) ss Pull ups 2x4 (bw)
Incline bench 2x5 (40kg) ss Seated row 2x5 (50kg)
Farmer carries 120s

Elliptical
10min HIIT 30sec on 90sec off
20mins 85% SSC (6km total)

**Jog home after

607

W2 D2
15.03.2021 (fasted 5.30am session)
Mobility, warmup
goblet squats 2x10

OHP 1x6 ramping 30kg to 45kg singles ss Pull ups 1x6 ramping (bw+5 to 9kg)
Incline bench 1x6 ramping (40 to 60kg) ss Seated row 1x6 ramping (50 to 70kg)
Farmer carries 60s

Elliptical
10min HIIT 30sec on 90sec off
20mins LT 2min on 2off (5.5km total)

608

W2 D3
17.03.2021 (fasted 5.30am session)
Mobility, warmup

OHP 1x10 ramping 30kg to 45kg singles ss Pull ups 1x10 (bw+7kg)
Incline bench 1x10 ramping (40 to 60kg) ss Seated row 1x10 ramping (50 to 70kg)
Farmer carries 75s

Elliptical
10min recover at 70%
40mins SSC (6.5km total)

609

W2 D4
18.03.2021 (fasted 5.30am session)
Mobility, warmup

OHP 2x5 (30kg) ss Pull ups 2x5
Incline bench 2x5 (40, 50kg) ss Seated row 2x5 (50kg)
Farmer carries 90s - uneven KB load, switch sides halfway

Elliptical
10min HIIIT 30sec on, 90off
20mins SSC at 85% (5.5km total)

610

W2 D5
19.03.2021 (fasted 5.30am session)
Mobility, warmup
Goblet squats KB 2x10

OHP 5, 3, 2 (30 to 40kg) ss Pull ups 5, 3, 2 (bw + up to 9kg)
Incline bench 5, 3, 2 (40 to 55kg) ss Seated row 5, 3, 2 (50 to 70kg)
Farmer carries 30s

Elliptical
10min HIIIT 30sec on, 90off
20mins LT 2min on 2off (5.5km total)

-dominated this session. extra carbs last night potentially helpful?

611

W2 D6
20.03.2021 (fasted 6.30am session)
Mobility, warmup
Goblet squats KB 2x10

Squats 1x20r x35kg

Elliptical
55min SSC at 70% (~6km total) -recovery

…

W2 D7
21.03.2021 (fasted 6.30am session)
Rest day.

Core only - Macgill x3 + bird dogs
Then 10min Elliptical 12s emom for leg freshener

…

W3 D1
22.03.2021 (fasted 5.30am session)
Mobility, warmup

OHP 2x5 (30kg) ss Pull ups 2x5
Incline bench 2x5 (40m 50kg) ss Seated row 2x5 (50kg)
Farmer carries 60s (uneven KB’s switched sides halfway)

Elliptical
10min HIIIT 30sec on, 30s off
20mins SSC at 90% (5.8km total)

612

W3 D2
23.03.2021 (fasted 5.30am session)
Mobility, warmup
KB goblet squats 2x10

OHP 2x5 (30kg) ss Lat pull down (neutral drip) 2x8-10 (lower weight)
Incline bench 2x5 (40, 45kg) ss Seated row 2x5 (50kg)

Elliptical
10min HIIIT 30sec on, 30s off
20mins LT 1min on 2off (5.2km total)

notes
-legs felt heavy today
-tacos last night, some effect (sodium, lesser veg)

613

W3 D3
23.03.2021 (fasted 5.30am session)
recovery session

lower weight
OHP 1x10
Lat pull down (neutral drip) 1x10
Incline DB bench 1x10
Seated row 1x10

Elliptical
12min of 12s emom at 70%

-light upper
-leg refresher

614

W3 D4
25.03.2021 (fasted 5.30am session)
Mobility, warmup
Goblet squats KB 2x10

OHP 5, 3, 2 (30 to 45kg) ss Neutral grip pulldowns 5, 3, 2
Incline bench 5, 3, 2 (40 to 55kg) ss Seated row 5, 3, 2 (50 to 70kg)
Farmer carries 180s

Elliptical
10min HIIIT 30sec on, 30off
20mins SSC at 90% (5.5km total)

-legs heavy during HIIT, more carbs might be rqd.

615

W3 D5
26.03.2021 (fasted 5.30am session)
Mobility, warmup
Goblet squats KB 2x8

OHP 2x5 (35kg) ss Neutral grip pull downs 2x5 (50kg)
Incline bench 2x5(40) ss Seated row 2x5 (50kg)
Farmer carries 75s

Elliptical
10min HIIIT 30sec on, 30off
20mins LT 2min on 2off (5.2km total)

-calves feeling it today, legs a bit better overall though. more carbs last night may have helped

616

W3 D6
27.03.2021 (fasted 6.30am session)
Mobility, warmup

Squats 1x25r x35kg

Elliptical
45min SSC at 70% (~6km total) -recovery

…

W3 D7
28.03.2021 (fasted 6.30am session)
Rest day.

Core only - Macgill x3 + bird dogs
Then 10min Elliptical 12s emom for leg freshener
(maybe 30-35mins total including warmup/stretching)

…

W4 D1
29.03.2021 (fasted 5.30am session)
Mobility, warmup
KB goblet squats 2x10

OHP 2x5 (35kg) ss Neutral grip pull downs 2x5 (50kg)
Incline bench 2x5(40, 45kg) ss Seated row 2x5 (50kg)
Farmer carries 75s

Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.5km total)

617

W4 D2
30.03.2021 (fasted 5.30am session)
Mobility, warmup

OHP 40kg 6x1 ss Neutral grip pull downs 6x1 (50-60kg)
Incline bench 6x1 (50kg) ss Seated row 6x1 (60-70kg)
Farmer carries 120s

Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.4km total)

-legs feeling it today. twinged knee on bus last night but ok, a little puffy. will monitor.
-recovery day tomorrow

618

W4 D3
31.03.2021 (fasted 5.30am session)
recovery session

mobility/stretching

lower weight
OHP 1x10
Lat pull down (neutral drip) 1x10
Incline DB bench 1x10
Seated row 1x10

Elliptical
12min of 12s emom at 70%
18mins SSC at 70% (circa 5km)

-knee stiff a tad puffy but ok

619

W4 D4
01.04.2021 (fasted 5.30am session)
Mobility, warmup

OHP 2x5 (30kg) ss Neutral grip pull downs 2x5 (50kg)
Incline bench 2x5(40kg) ss Seated row 2x5 (60,70kg)
Farmer carries 180s 2x KB’s (2x grip rest/resets towards end)

Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.3km total)

-knee feels soooo much better today. lighter day yest defo a positive. brutal HIIT as per the norm for the 15min block.

620

W4 D5
02.04.21
-off, rest

…

W4 D6
03.04.2021 (fasted 6.00am session)
Mobility, warmup
Goblet squats 2x10

Squats 1x30r x35kg

Elliptical
45min recovery (approx 5.5km)

…

W4 D7
04.04.2021 (fasted 6.30am session)

Core - Macgill x3 + bird dogs
12min EMOM 12s at 70%

…

2nd PHASE of TRAINING BLOCK commences

W5 D1
05.04.2021 (fasted 5.30am session)
Mobility, warmup
KB goblet squats 2x10

VERTICAL
OHP 2x12 (bar 20kg) ss Neutral grip pull downs 2x12 (40kg)
Curls @ 15kg - 20r

Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.2km total)

…

W5 D2
06.04.2021 (fasted 5.30am session)
Mobility, warmup
bandwork - shoulders/rhomboids

HORIZONTAL
Incline bench 2x12 (35kg) ss Seated row 2x12 (45kg)
Triceps - rope extensions @ 15kg - 20r

Elliptical
15min HIIIT 30sec on, 30s off
25mins LT 2on 2off (7.1km total)