Raven78's on the set of the Living Dead

Training Over 35 Lifter
1502

3/5/1 Coffinworm - c5w1d3 (gym) > Leader cycle
21.02.2023 (5.30am fasted session + sportsfuel during)
Mobility, warmup
Lat band engagement stuff

Vertical jumps x 5

Hex Deadlifts
bar x 8
40kg x 8
60 x 6
.
80 x 5
92.5 x 5 - belt on
105 x 5
92.5 x 5
105 x 5
117.5 x 3 (rep pr)
.
125 x 3 joker (match rep pr)

OHP
30kg 5 x 5
-ss-
Chinups various grips
5 x 4r

-foam rolled quad/calf both sides
-resting HR60

20230221_062724
20230221_0627241920×2560 476 KB

10 Likes
1503

3/5/1 Coffinworm - c5w1d4 (gym) > Leader cycle
22.02.2023 (5.30am fasted session + sportsfuel during)
Mobility, warmup

Band pullaparts amongst below x 160

Plyo pushups x10

Bench
bar x 10
40kg x 8
60 x 5
.
65 x 5
72.5 x 5
65 x 5
72.5 x 5
80 x 3
.
85 x 2 joker (matching rep pr)

Squat
bar x 10
40kg x 5
65 x 5 x 5

Dips
BW x 10, 10, 15+7rp

Dreadmill
20mins SSC, HR110 ave

-those last sets on coffinworm defo pushing capacity, grindy on joker 2nd rep
-BW68kg (belt hole on work pants same - down from 72kg peak around xmas)
-haven’t changed things a heap of late, but items of note: having some liquid carbs during the session (Surge, sportsfuel), hitting 10k steps a day, food about the same, less snacks after dinner in recent weeks. BW dropped slightly, strength is solid (hitting pr’s - mind you the addition of lifting belt defo helped there on SQ/DL’s). So transformation (somewhat) is happening… @TrainForPain @QuadQueen

14 Likes
1504

Heck yeah!!! You’re a beast in the making! Keep up the momentum!

2 Likes
1505

Great work!

1 Like
1506

Nice bunch of PRs in here. Great job!

1 Like
1507

3/5/1 FSL (gym)
23.02.2023 (5.45am fasted session - single serve Surge during)
Mobility, warmup
band warmup curls/reverse for elbows

Hammer Curls 2 x 10
-ss-
Overhead tri extension 3 x 15
-ss-
Reverse wrist curls 3 x 10

plus
Curls 2 x 8+4rp

Light Conditioning

Dreadmill
40mins SSC HR105 ave

-simple movement today
-thanks @QuadQueen the momentum now is strong! Thanks also @TrainForPain @shaneinga consistency defo working nicely atm.

13 Likes
1508

3/5/1 Coffinworm - c5w2d1 (gym) > Leader cycle
24.02.2023 (5.45am fasted session + sportsfuel during)
Mobility, warmup

Box jumps x 5

Squats
BW x 12
12kg KB goblet x 8
Bar x 10
40kg x 8
.
65 x 5
75 x 5
85 x 5 - belt on
92.5 x 5
85 x 5
92.5 x 3

Reverse lunges
Twin 12.5kg DB’s
24 reps L/R over 3 sets
-ss-
Bench
55kg x 5 x 5

-resting HR62
-warm already with temps over 40 deg C today

10 Likes
1509

Lots of PR’s going on! Nice job! I see you do hex deads with the handles down. You are a better man than I am. :joy:

1 Like
1510

3/5/1 Coffinworm - c5w2d2 (gym) > Leader cycle
25.02.2023 (7.00am fasted session + sportsfuel during)
Mobility, warmup

band pullaparts amongst below, various angles x 140

15kg Ball slams x 8, 8

OHP
Bar x 10
30kg x 8
.
35 x 5
40 x 5
45 x 5
40 x 5
45 x 5
50 x 3 (5 oops)
.
55 x 3 joker -rep PR

-ss-
various grips chin/pullups 7 x 4r

Hex DL
bar x 5
40kg x 5
60 x 5
80 x 5 x 3sets

-snuck another rep PR on OHP today, felt solid.
-hey @TM79 handles always down mate! Belt on heavier sets helping a heap to reinforce the bracing through core too.

11 Likes
1511

3/5/1 FSL (gym)
26.02.2023 (7.00am fasted session - single serve Surge during)
Mobility, warmup

Conditioning

a. 20kg BB Thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
8 rounds completed in 19.43min

Dreadmill
10mins SSC HR115 ave

-pushed hard through conditioning, under 20mins somehow. Gassed!
-15k steps yest, yardwork etc.

9 Likes
1512

3/5/1 Coffinworm - c5w2d3 (gym) > Leader cycle
27.02.2023 (6.15am fasted session + sportsfuel during)
Mobility, warmup
Lat band engagement stuff

Vertical jumps x 5

Hex Deadlifts
bar x 10
40kg x 8
60 x 6
.
80 x 5
92.5 x 5 - belt on
105 x 5
92.5 x 5
105 x 5
117.5 x 3
.
130 x 2 joker (rep pr)

OHP
35kg 5 x 5 (from the floor)
-ss-
DB rows 27.5kg 4x8

Dreadmill
SSC 30mins HR 101 ave (edit)

-resting HR63
-solid session again, smooth double on the joker for a rep pr
-20k steps yest in the garden/yard, family time.

10 Likes
1513

congrats

2 Likes
1514

Congrats on the DL and OHP PR’s! Glad to hear that you do them with the handles down. My lower back appreciates those extra inches. :smile:

1 Like
1515

Bunch of PRs in here. Nice job!

2 Likes
1516

3/5/1 Coffinworm - c5w2d4 (gym) > Leader cycle
28.02.2023 (5.30am fasted session + sportsfuel during)
Mobility, warmup

Band pullaparts amongst below x 180

Plyo pushups x10

Bench
bar x 10
40kg x 8
60 x 5
.
65 x 5
72.5 x 5
65 x 5
72.5 x 5
80 x 3
.
85 x 2 joker

Squat
bar x 10
40kg x 5
62.5 x 5 x 5
-ss-
DB Overhead tri’s x 15, 12, 12, 12

Dreadmill
15mins SSC, HR105 ave

-matched bench efforts from last week. Tough but doable.
-thanks for dropping in @TM79 @shaneinga I’m enjoying this higher end weight program of coffinworm, so the pr’s seem to be coming with the program layout.
-thanks too @throwawayfitness - glad you’re still going to stick around. Your lifts and dedication/effort are amazing.

9 Likes
1517

3/5/1 FSL (gym)
01.03.2023 (6.00am fasted session - single serve Surge during)
Mobility, warmup

Conditioning

a. 20kg KB swings x 20
b. Twin 12kg KB’s devil presses x 10
c. Burpees x 10
7 rounds completed in 19.58min

Reverse hypers (band)
x8, 10, 10 L/R

Seated CR
+30kg x 15, 20, 20

Dreadmill
20mins SSC HR110 ave

-standard things today

6 Likes
1518

3/5/1 Coffinworm - c5w3d1 (gym) > Leader cycle - deload
02.03.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
band pullaparts x 100 ish

20kg KB Swing x 30

Banded box walks
Box jumps x 6

Squats
BW x 8
Bar x 10
40kg x 5
.
60 x 5
70 x 5
80 x 5 - belt on
80 x 5
80 x 5

Dreadmill
20min SSC HR 105 ave

-resting HR62
-week 3 deload, no supplemental work as per program

10 Likes
1519

3/5/1 Coffinworm - c5w3d2 (gym) > Leader cycle - deload
03.03.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup
band pullaparts x 140 ish

15kg Ball slams x 8, 8

OHP
Bar x 8
30kg x 8
.
32.5 x 5
37.5 x 5
42.5 x 5
42.5 x 5
42.5 x 5

-ss-
various grips chin/pullups 7 x 3r

Dreadmill
20mins SSC HR110 ave

-resting HR 61

10 Likes
1520

3/5/1 FSL (gym)
04.03.2023 (6.30am fasted session - single serve Surge during)
Mobility, warmup

Conditioning

a. 25kg BB Thrusters x 10
b. 20kg KB swings x 20
c. Burpees x 10
5 rounds completed in 13.01min

Seated CR
+40kg x 10
+50 x 10, 10, 10

Dreadmill
25mins SSC HR112 ave

-less hard conditioning, but some good movement
-resting HR60

11 Likes
1521

3/5/1 Coffinworm - c5w3d3 (gym) > Leader cycle
05.03.2023 (6.45am fasted session + sportsfuel during)
Mobility, warmup

24kg KB Swing x 20

Lat band engagement stuff

Vertical jumps x 5
Lateral jumps x 4 L/R

Hex Deadlifts
bar x 10
40kg x 10
60 x 7
.
80 x 5
90 x 5 - belt on
100 x 5
100 x 5
100 x 5

Foam rolling legs - a few sore spots on quads, calves.

-Simple Sunday session.
-plenty of garden time yesterday. Ripped out old spinach and lettuce’s, dug in compost, etc. Tomatoes still fruiting. Fruit trees need a serious trimming back.
-been logging week 3 as deload, but upon reflection it’s not really a deload given rep totals, noting slightly lower on the weight side of things.
-more family, garden, outside time today is the plan.

10 Likes