Raven78's on the set of the Living Dead

Training Over 35 Lifter
161

Shoulder shocker is brutal, but great. 10kg Plate and 5kg DB’s is plenty of weight for me.
I have only ran with it a few times, then was knocked down (twice) with the flu.
I would definitely recommend it. I’d like more muscle around my shoulders in anycase, so I am hoping adding this along with standard 531 OHP will do the job.

Triple threat core - a must do mate, it carry’s over easily for me with my pilates. Helps the core a heap.

Yep plenty of soup. Wife and friends reckon I’ve lost weight. Should jump on the scales and take measurements again soon.

Diet has been fine, generally eating the right things. Had more beer in the past week or so though, including judging state homebrew beer comp last weekend (tough gig that… not!).

(Still following your log too, reads like a good thing soccer is done for the season).

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Cricket training (tonight)
20min bike ride

…

Weights tomorrow!

162

Thurs Squat pm

triple threat core work 3 sets

Sliding leg curls
3 x 12

bandwork 4x20

Squats
45kg x 8 warmup

Front Squats
45 x 6
45 x 7
45 x 8 PR (never done these prior with any seriousness)
bar choking on my throat…

Squats
65 x 5
65 x 5
65 x 5

Shoulder shocker 3x10 x 3 sets

Carries 40kg
3 x 40m (strict 30sec rest between)

All squats in socks, no shoes.

163

[quote]raven78 wrote:
Still following your log too, reads like a good thing soccer is done for the season
[/quote]

Yes, Im glad the season is over. I was not enjoying it at all.

I tried the shoulder shocker and triple core threat today. The shoulder shocker was brutal. I used a 10 kg plate and 7 kg dBs, and I could not finish the prescribed reps. Im going to have to take an ego check and reduce the weights. Tripe core threat was also challengingâ?¦ Im going to have to work on my ‘stirring the pot’ form.

I see you are doing some farmer walks. I love them but I don’t really get a chance to do them much (small rowed gym).

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164

Mon pm

Bandwork 5 x 20

OHP
25kg x 12
35 x 8

40 x 5
45 x 5
50 x 2

35 x 8

Dips
3x10
s/s
Pullups x5, 7, 5, 5
Chins x5, 8, 7

triple threat core work 3 sets

Shoulder shocker 3x8 x 2 sets

165

@Birdman,

My farmer walks currently are just grabbing a 20kg plate in each hand. Mine have handy ‘hand holes’. But to go heavier I will have to use some DB spindles to join the 20 to other plates. And I will go heavier in the coming months for sure.

5kg DB’s are brutal for me on the shoulder shocker. Its a very humbling routine for sure!

166

Tues am

DL (in socks)

Box jumps
3 x 10

DL
45kg x 8 warmup
55 x 5

65 x 5
75 x 5
85 x 7

Pendlay row
45 x 8 (x 3 sets)
-SS-
Hip BB thrusts
45 x 8 (x 3 sets)

Some bandwork 4 x 20 spread amongst above.

167

How far do you walk with the farmer walks?

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168

It varies mate.

Generally I just pick up and walk. Around the house on the footpath, across the lawn, etc.

Usually get about 60-80 seconds at a moderate to brisk pace. Rest around 1min then repeat twice more. In terms of distance, maybe 100m ish?

The other night was a short diagonal and back across the backyard only (around 40m total).

I would clarify that last week and this week I am ‘easing’ back into the weights after 2x flu’s took me out for the best part of a month.

Feeling great now though, and will be hitting it hard come next week.

I might look to go heavier of the weights and shorter on the distance though for a month and see how it goes…

169

I also want to weld up a dead squat bar clone…, which would double for heavier walks.

170

20mins bike ride.

1hr pilates (pm) - excellent core work.

171

Wed pm

[photo]40466[/photo]
Farmer Carries using DB Plates and spindle.

Bandwork 4 x 20

Pendlay row
45kg x 3, 5, 7

triple threat core work 3 sets

Incline Bench

45kg x 8
50 x 8
55 x 8 PR
50 x 8
45 x 8

SS with

Sliding leg curls
5 x 12

Some chins/pullups

Carries
65kg total
3 x 40 metres (1min rest between)

172

Thought I would drop by your training log as we are similar in weight and build…so what are your goals are they strength, size or fitness orientated ? or perhaps a bit of everything ?

173

Hi Tredaway, generally just build more strength. Lose a bit more belly fat. Increase overall fitness also up there for sure.

Certainly keen to raise my Squat and DL a fair bit more. Pretty happy with my OHP & Bench atm.

thanks for dropping by!

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Mon - rest day (public holiday too).

174

Whilst my strength on both the deadlift and squat isn’t to bad even though I have skinny legs lol for me its my bench that’s always lagged behind hence my main focus at the moment is to try and increase this area before moving on to something else.

Good luck with your training i’ll drop by again soon to see how your doing with your goals.

175

Tues am

C11W2
Squat

Box jumps
3 x 10

Squats
bar x 10
45kg x 8
55 x 5

60 x 3
68 x 3
77 x 5

Sliding leg curls
5 x 12

bandwork
6 x 20

neutral chins
3 x 5

All squats in socks, no shoes.

176

From 1 April 2014:

[quote]
Last week PR’s set included:
Benched above my BW
Squatted my BW

Refreshing my longer term strength goals now to include:
Squat 120kg (50kg to go) 70% increase rqd
Bench 80kg (11kg to go) 15% increase rqd
DL 120kg (58kg to go) 90% increase rqd
OHP 60kg (15kg to go) 33% increase rqd

BW around 68kg, hoping this will increase slightly…[/quote]

Happy with my current BW sitting in the high 60’s (67-68 steady atm)

Current PR’s
Squat 81 x 3, 77 x 6 (120kg target)
Bench 72 x 3 (80kg target)
DL 109 x 1, 95 x 5, 76 x 12 (120kg target)
OHP 52 x 2 (60kg target)

Getting might close on some of these. Happy DL’s are increasing. More squatting required. Bench less fussed, but more shoulder work for sure.

177

On track towards your goals.

Good work sir. Now go eat some chicken sammiches.

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178

Thanks mate.

Squat vid upload too for critique from this morning. Could get a little lower.

Might introduce some box squats.

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Tues pm

20min bike ride
1hr pilates (final session - instructor going o/s).

179

Wed am

C11W2

triple threat core work x 3 sets

OHP
bar x 15
25kg x 12

37 x 3
42 x 3
47 x 5

Dips
+7.5kg x8, 8, 10
s/s
Ring chins
+7.5kg x 4, 3, 3
BW x5 , 6

Shoulder shocker
(3 x 10) x 3 sets

Bandwork 5 x 20 in amongst all above

180

Wed pm

Lateral raises
4 x 20

Carries
68kg total
60m, 50m, 60m.