The Rebuild.

Training Over 35 Lifter
1

After destroying my body for years with weights and sport, it is time to schedule in a rebuild.
I am about a week in, getting back to basics, big lifts & simple programming (maybe with a little nonsense thrown in here and there)

All my rest periods between sets are 90 secs…unless noted
22/8

w/u -
5 mins on the air dyne @ about 65rpms

A1 Military press -
95 x 12
115 x 8
135 x 5
145 x 5 (x4)

A2 Kb 2 hand swing -
20 kg x 25
32 kg x 15
40 kg x 12 (x 5)

A3 Body weight ring dips - 12, 12, 12, 10, 10, 10, 10

B1 SLDL -
135 x 12
225 x 6
245 x 5
255 x 5 (x 3)

B2 Upright rows (with 20 kg kb’s) - 6, 6, 7, 6, 6, 6

B3 - Ring superman - 8, 8, 8, 8, 8, 6

2

23/8

easy 40 min run (with the dog)

w/u-
5 min easy air dyne+
30 secs hard +
1 min “less hard”
5 rounds +

15 secs hard +
1 min less hard +
2 min recovery

A1 back squats -
135 x 15
225 x 8
275 x 5 ( x 5)

A2 Feet in rings - knee tucks x 15 ( x 7 )

B1 - Parallel grip pullups - 8, 8, 8, 6, 5

3

Nice work! and I love naked midgets, they always have great asses.

4

who doesn’t …really?

5

Very interesting avi.

6

It was a tough photo shoot !

7

24/8
w/u - plate complex
row
swing
ohs
chops
rev lunge twist
35 x 6
45 x 6, 6
50 x 4, 4
55 x 3

A1 - Military press
135 x 6
145 x 6
155 x 4, 5
165 x 3, 3

A2 - Hanging knee raise
12, 12, 12, 12, 12, 12, 12

A3 - Bent over trap with 10lbs - each side
6 x 6 rounds

B1 - Deads
225 x 12
315 x 5
335 x 5
355 x 5
365 x 5
385 x 3

B2 - Ring push ups - feet elevated
15 reps x 6 rounds

C1- Front plate raises
45 x 8
55 x6
60 x 5 ( x 3)

C2 B/B curls
115 x 5 ( x 5)

8

welcome. do you have any goals to speak of?

say get stronger. They I can say “do 5/3/1 or we’ll kill and eat you”

it’ll be awesome

9

I just love that now you’ve changed your avi Matty’s comment has no context! LOL

[quote]MattyXL wrote:
Nice work! and I love naked midgets, they always have great asses.[/quote]

Matty you f***in’ weirdo why’d you write that? LOL

10

Just a random comment about midgets…

11

Get stronger!

12

Good Goal!

13

Any excuse to start lifting again, is a great excuse. If stronger is what you want you are in the right place. Giver hell!

14

I never gave up lifting or training. I am just dumbing down my training, getting back to basics and relearning the lifts, focusing on good form, bar speed and full ranges of motion.
Everyone wants to be stronger.

26/8

w/u
walking lunges dynamic stretch

16 kg kettlebell complex -
2hs
1hs
fugure 8’s
rtw
pushups

10 reps per exercise x 3 rounds - 60 secs between reps

A1 - Arnold press
35lbs x 12
40 x 8
45 x 6
55 x 5 ( x 4 )

A2 - 1 legged deads (w/ 2 x dumbbells) - per leg
35 x 12
40 x 10
55 x 5 ( x 4 )

B1 - Back squats
135 x 12
225 x 8
275 x 5
295 x 3 ( x 4 )

B2 - Bodyweight dips - 15, 12, 12, 12, 10, 10

C1 - Close grip bench (a real weakness - due to two separated shoulders, thanks to rugby)
135 x 8
185 x 4, 4, 4, 3, 3

C2 - Chin ups (various grips) - 6,6, 6, 6, 5, 5,

C3 - Med ball throws - 10 reps x 6 rounds

Then a 40 minute ride home from work, a big hill @ the end of the ride didnt help.

15

[quote]FarmerBrett wrote:
I just love that now you’ve changed your avi Matty’s comment has no context! LOL

[quote]MattyXL wrote:
Nice work! and I love naked midgets, they always have great asses.[/quote]

Matty you f***in’ weirdo why’d you write that? LOL[/quote]

dude in your free time watch some midget porn…awesome butts!

16

I’m on it! haha

17

Bridget the midget!

18

haven’t walked in the 35+ in a while. Glad to see you here with some solid goals in mind.

If getting stronger is your goal then I would do the complexes at the end of your workout (note that I didn’t say to ditch those bitches all together :wink:

19

Checking on the old guys to make sure we’re ok ?
Everyone wants to be stronger!
I am trying to get into shape for the Whistler 50, a relay race coming up in November…it’s coming quickly.
Bigger, Stronger, Faster…just like the documentary. I am doing them mainly on my “off days” when I run /sprint /yoga / etc. Some finishers to raise some pulses and burn some unwanted body fat, but summer is nearly over anyway.

Weighed in at 78 kgs.

27/8
w/u -
30 secs 20 kg kettlebell swings
30 secs rest
30 secs “hard” on air dyne
30 secs “less hard”
30 secs rest
x 5 rounds

All sets get 60 secs rest

A1 - 2 hand swings @ 40kg kettlebell - 10 reps x 6

A2 - Military press
135 x 8
155 x 6, 5
165 x 5, 5, 5

A3 - Standing hip circles - both directions

B1 - Snatch grip bent over row
155 x 8
175 x 6
185 x 5, 5, 5

B2 - Front squat
225 x 8
245 x 4, 4, 4, 4

20

29/8

A1 - Close grip Bench
155 x 8
185 x 5 ( x 5 )

A2 - Wide grip chins x 5

A3 - Power wheel roll outs x 5

1 min rest

B1 - Back Squat
225 x 12
275 x 8
295 x 5
315 x 5 ( x 3)

B2 - Arnold Press
45’s x 8
50’s x 6, 5, 5, 5, 5, 5

C1 - Bent over row
185 x 5 ( x 5)

C2 - Hanging Knee raises x 12